Glutes are difficult to engage
Your body moves the way it is used to, so in squats your quads often take most of the load.
ROUNDED · 4 weeks of home training
Squatting, but still not feeling your glutes?
A ready-made 4-week home training system that helps you engage your glutes more effectively, add load step by step and build their strength and shape — in 20–30 minutes a day.
4 weeks21 workoutsNo jumpingReady-made calendar
Join — £27
Starts 3 August · 10 spots with form checks
20–30 minrealistic sessions
25 videos21 main + 4 bonus
3 monthsprogramme access
Personalform feedback
WHY YOU DON'T FEEL YOUR GLUTES01 02 03
You train, but your quads still take most of the load.
No structured progression
Random workouts do not become a system, so load and progress are hard to track.
No confidence in your technique
You second-guess your technique and do not know when to add weight or scale down.
YOUR OUTCOME
Glutes you can finally feel: more strength, control and consistency.
01
Feel your glutes contributing more clearly in squats, lunges and hinges — rather than feeling all the work in the front of your thighs
02
Learn to choose an effective level of resistance and perform key movements with confidence
03
Build more strength, control and connection with your body
04
Start working on tone and shape systematically — with a clear plan for every week
HOW IT WORKS
What your week is made of
The programme alternates four workout formats, with complete rest days already built into the calendar. Nothing to plan yourself: open your day and see exactly what to do.
Week 1Foundation
→learn to feel the muscle, build the base
Week 2Build
→add load step by step
Week 3Progress
→more volume, combinations and control
Week 4Peak
the strongest week — everything together
Your weekly rhythm
On average 5–6 short sessions a week, including light recovery days. Complete rest days are already built into the calendar.
21 workouts + 4 bonus sessions = 25 videos across 4 weeks.
Learn to feel
Targeted exercises and movement control help you recruit your glutes.
Build intensity
Dynamic intervals build muscular endurance and create a strong, controlled burn.
Strength and shape
Bands and added weight help strengthen your glutes and work on shape.
Adapt and restore
Mobility and lighter movement prepare your body for the next session.
INSIDE ROUNDED
You always know what to do today and what comes next.
After payment, you will not need to piece a programme together. You get a clear route, timed workouts with on-screen cues and support in a private Telegram group.
01
Pay securely with Stripe
02
Request access to the private Telegram group — I approve it
03
Open the calendar and begin
main workouts
Activate, Burn, Sculpt and Recovery in 20–30 minutes
bonus sessions
abs, stretching, myofascial release and upper body — optional
calendar weeks
training, recovery and complete rest days
form checks
up to two short videos each week in the first group
This is what the workouts look like
Real ROUNDED clips — no staged mock-ups.
WHAT YOU’LL NEED
A mat, a mini band, a pair of dumbbells and a chair
You can start light, and some exercises can be done without added weight at all. The programme includes a guide to choosing equipment and your working weight; for most people, a pair of light or medium dumbbells is enough to start.
ROUNDED is right for you if you:
- train at home
- want to feel your glutes in key exercises
- can commit to 20–30 minute sessions following a ready-made calendar
- want a system, not random workouts
Not right for you if you:
- are pregnant
- have acute pain or medical contraindications
- need individual rehabilitation
- expect guaranteed visible change in just 4 weeks — this is an honest system and consistent work, not an overnight transformation
FIRST GROUP · 10 SPOTS
Everything you need to keep going beyond week one.
- 21 main + 4 bonus workouts
- Calendar, working-weight guide, nutrition guide and tracker
- Private Telegram group with me for the full four weeks
- Up to two form-check videos each week
- Access throughout the group + two months after
Sales close Sunday 2 August at 21:00 · starts 3 August
YOUR TRAINER
Hi, I'm Tania
I am a certified fitness trainer, a mum of two girls and based in England. After two pregnancies, I rebuilt my own strength and sense of self gradually — without using exercise as punishment.
ROUNDED grew from that experience: first feel the movement, then build effective load, while making recovery part of the plan. My role is to help you understand your body and keep moving after an imperfect day.
I am not about a perfect body. I am about strength, a system — and feeling at home in your own body again.
Certified Fitness InstructorCertified Personal TrainerPilates Mat trainingAdvanced Nutrition education
REAL EXPERIENCES
What women say after training with me
Original messages from previous participants are in Ukrainian. Tap a screenshot to open it at full size.
FAQ
Frequently asked questions
Is it beginner-friendly?+
Yes. Exercises can be scaled by starting without added weight, choosing lighter dumbbells, slowing down or doing fewer repetitions. The programme includes a guide to choosing your working weight and equipment, and in the first group I will also personally help you set the right load.
Is there nutrition support?+
Yes — the programme includes a complete nutrition guide: clear, simple principles that support your results during ROUNDED and stay useful long after it ends. It is not an individual meal plan — but it is exactly the foundation most of us are missing.
Can I join after pregnancy?+
If it has been at least six months since giving birth, you have completed your basic recovery and have no medical contraindications, the programme can be a good next step back into strength training. If it has been less time, or you are still working through diastasis, pelvic-floor issues, pain or other symptoms, I recommend starting with a dedicated recovery programme instead. Message me on Instagram Direct and I will honestly tell you which format fits better.
How much time do I need?+
Core sessions take around 20–30 minutes. Training, recovery and rest days are already arranged in the calendar.
What if I miss a day?+
Nothing disappears. Continue from where you stopped. Access stays available for two months after the group ends.
Will I see a visible result?+
Your ability to feel your glutes working may begin to improve during the first few sessions. This can be one of the first noticeable signs of progress. How quickly visible changes appear varies from person to person. Your starting point, consistency, load, nutrition, sleep and recovery all play a role. My role is to give you a clear system and support. Your role is to follow it as consistently as your real life allows.
How does support work?+
A private Telegram group for four weeks: exercise and load questions, check-ins and up to two form-check videos (up to 60 seconds) each week. I comment on positioning, range and visible technique points during set working hours — replies usually within 1–2 working days. This is support, not a medical assessment.
When do I get access?+
After successful payment, Stripe redirects you to a welcome page where you request access to the private Telegram group — I approve it once the payment is verified. A payment confirmation is also sent by email. Requests before the programme start are approved as quickly as possible: if you buy in the evening, access may be confirmed the following morning.
READY TO START?
4 weeks · 25 videos · a ready-made calendar
Telegram support · form checks · starts 3 August
Join the first group — £27WANT TO TRY FIRST?
Start with the free YouTube series
Get to know my style and feel how your body works. When you want to move from separate videos to a structured progression, come back to ROUNDED.
Open the free workouts
NOT SURE?
Message me — I'll help you decide if it fits.
I will gladly answer your questions and help you decide whether ROUNDED is right for you, or find the best way for us to work together.