Rounder, firmer glutes — in 4 weeks at home
A ready-made 4-week programme for women who want to work on their glute shape at home — no gym, no jumping, no burnout training. Most workouts take 20–30 minutes, a few up to 40.
- 4 weeks
- 3 main workouts a week
- 20–30 min
- Minimal equipment
- Programme language: Ukrainian
Tania is a certified fitness and personal trainer and a mum of two girls. Based in England, training at home — just like you.
You want a rounder, firmer shape —
but you're not sure how to get there?
- You want your glutes to look rounder, firmer and more lifted
- After pregnancy or a long break your shape has changed — and you want it back
- You train legs, but your quads take over and you barely feel your glutes at all
- You want your jeans, leggings and that dress to sit the way you like
- You save exercises from Instagram and YouTube but can't turn them into a system
- You start training — and a few days in you're lost: what comes next?
- You want results, but you're not up for ninety-minute gym sessions
- You don't want to plan exercises, reps, weights and recovery yourself
Glute shape doesn't change with squat counts — it changes with structured load that grows week by week. That's exactly what ROUNDED has already put together for you.
P.S. If your holiday happens to be about four weeks away — the timing is suspiciously good 😉
Not a different body. Yours — stronger, firmer and in better shape.
A rounder, firmer shape
Built by strength work from different angles — not cardio, and not squats "for reps". With consistent training the changes come gradually.
You'll see it in your clothes
Jeans, leggings, that dress. That's usually where the changes show up first — not on the scales.
You can finally feel your glutes working
Where before only your legs were burning. For most women that feeling arrives in the very first week.
Less chance of quitting on day three 🙂
No daily decisions about what to train: open the calendar, see your day, press play. Rest and recovery are already scheduled too.
Four workout formats. A done-for-you calendar.
You just open your day and do it.
Switch on
Exercises that finally teach you what "feeling your glutes" actually means.
Turn up
Dynamic low-impact intervals — no jumping, no impact on your joints.
Shape
Band and dumbbells. This is the main tool for a rounder shape — and the main thing home workouts usually miss.
Restore
Mobility and gentle movement. Muscle grows between workouts, not during them.
Foundation — technique and mind-muscle connection: this is where everything else is decided.
Build — adding weight and resistance: this is what changes shape.
Progress — more volume, a new stimulus for the muscle.
Peak — the strongest week: everything together, at your level.
Everything is already put together. All that's left is to train.
There are a million glute workouts on YouTube — and none of them answer the questions that matter: which one today? what weight? what's next? In ROUNDED all of that is already decided for you. You're not paying for videos — you're paying for never having to plan again.
What ROUNDED workouts look like
20 seconds of real footage — tap to play.
See what you'll get inside
Workouts, a ready calendar, guides, a tracker and bonus materials — everything you receive after purchase. All written materials are in Ukrainian.
Weights & equipment guide
What weight to start with and when to increase it. This is where most women get stuck — training for months with the same kilogram.
Nutrition companion
Simple principles that support your results. No calorie counting, no banned foods, no "clean eating from Monday".
Progress tracker
So you can see what's really changing: strength, consistency, performance. Not just a number on the scales.
A mat, a mini band, dumbbells — and a chair with a backrest
For the main workouts: a mat, a mini band, a pair of dumbbells and a sturdy chair with a backrest — you'll lean on it for hip thrusts. The bonus foam-rolling session needs a foam roller. Some exercises can be started with no weight at all — the guide inside helps you pick your load.
ROUNDED is for you if
- you want to work on your glute shape — roundness, firmness, tone;
- you train at home and plan to keep it that way;
- you have 20–30 minutes for a workout;
- you want a ready system instead of piecing one together from reels;
- you're starting out or coming back after a break — the level adapts;
- you're comfortable with materials in Ukrainian (an English version is coming later).
ROUNDED is not for you if
- you're pregnant;
- you need rehabilitation, have acute pain or medical contraindications;
- you're looking for weight loss — this programme is about shape, not weight.
Important health information
ROUNDED is a general fitness programme for adults, not medical rehabilitation or medical advice. Check with your doctor before starting, and stop if you feel pain or dizziness. Postnatal: only after medical clearance; if you have heaviness in your lower abdomen, leaking, pelvic-floor symptoms or pelvic pain, see a pelvic health physiotherapist first.
You get everything at once
- 21 calendar workouts + 4 bonus videos
- a 4-week progression — from foundations to peak
- weights & equipment guide
- nutrition companion
- progress tracker
- 6 months' access
- programme language: Ukrainian (English version coming later)
One payment. No subscription, no auto-renewals.
Start ROUNDED — £39Card payment via Stripe · instant access after payment
Start when you're ready and go at your own pace. Got ill, went away, lost a week — nothing expires, you have six months.
14-day money-back guarantee: if it's not for you, message me within 14 days and I'll refund you. No explanations, no awkward questions.
Hi, I'm Tania
Certified fitness and personal trainer, mum of two girls, based in England. After two pregnancies I got back in shape myself — at home, with short workouts, squeezed between nursery runs and work. Not in a gym, and not "starting Monday".
I know what it's like to train and see nothing change — and to start thinking the problem is you. It isn't. The problem is that nobody showed you how the muscle should work and how to progress the load.
ROUNDED is the programme I wish I'd had: everything's put together, nothing to figure out, and no one ever shames you for a missed day.
You're allowed to want beautiful glutes — and to train without shame, punishment or empty promises.
Certified Fitness Instructor · Certified Personal Trainer · Girls Gone Strong Pre- & Postnatal Coaching · Pilates Mat training · TQUK Level 2 Nutrition and Health (UK)
Real messages from women who train with me
ROUNDED is a new programme, so these are messages from my previous trainings and free series — screenshots are in Ukrainian. You won't find anyone else's "before/after" photos here.
"I can feel my glutes with every single movement"
"I can really feel the outer-thigh area — I can't remember ever feeling it work this well"
"It's like meditation — you move slowly and listen to Tania's lovely voice"
See all messages
FAQ
What language is the programme in?
The workouts don't rely on long spoken explanations — there's music, a timer and short on-screen cues in Ukrainian. The calendar, guides, nutrition companion and support are all in Ukrainian. An English version is planned for later. If you understand some Ukrainian or train comfortably by following the video, you'll be fine — and you can always message me in English.
What if I'm not sporty at all?
Then you're in the right place. Week one is about learning to feel the muscle, not about heavy load. You can start with no weight, a light band, a slower pace or fewer reps. The guide inside helps you find your level.
How much time will it take?
3 main workouts a week, most of them 20–30 minutes, a few up to 40. Plus optional extras and recovery sessions when you have the time and energy. You don't have to complete absolutely everything for the programme to "count": the core route is 3 workouts, and rest days are already on the calendar.
What if I've tried before and quit?
Most likely you quit not out of laziness, but because every day you had to decide what to do — and there was no energy left for that. Here there's nothing to decide: open the calendar, see your day, press play. And a missed day breaks nothing — you carry on from where you stopped.
Do I need dumbbells and a band?
A mat is essential. A band and dumbbells are strongly recommended, because load is what changes shape. But you can start with bodyweight, and the guide tells you what to buy and when.
When will I see results?
The feeling of your glutes actually working usually changes within the first few sessions. Visible changes are individual: they depend on your starting point, consistency, working weight, food and sleep. Honestly: 4 weeks is the first noticeable step, not the final shape.
Can I do it postnatally?
What matters isn't the number of weeks — it's your recovery and medical clearance for strength training. If you have pain, heaviness in your lower abdomen, leaking or other pelvic-floor symptoms, see your doctor or a pelvic health physiotherapist first. If you're working with diastasis or simply unsure — message me on Instagram: I'll tell you honestly which format fits, even if it means you don't buy ROUNDED right now.
Is this a weight-loss programme?
No. ROUNDED is about shape: strength, tone and roundness. Spot fat reduction doesn't exist, and I don't sell it.
Will it get rid of cellulite?
No, and I won't promise that. The programme works on the muscle — its strength, tone and volume. How your skin looks as a result is individual.
What happens after payment?
Right after payment Stripe redirects you to a page with access to all the materials. A confirmation lands in your email.
What if it's not for me?
Message me within 14 days of purchase — I'll refund you in full. No explanations, no forms, no awkward questions.
Start with the free series on YouTube
See how I explain things and what pace I set. If it clicks — come back here for the system and the progression. If not — you've lost nothing.
Message me — I'll tell you honestly if this is your format
I'll answer your questions, and if ROUNDED isn't right for you right now, I'll say so. I don't want a sale you'll regret.
Want to stop piecing workouts together — and just begin?
Programme · calendar · progression · guides · tracker · 6 months' access
Start ROUNDED — £39One-time payment · 14-day money-back guarantee