VIDEO COURSE: Firm Glutes & Elegant Shoulders at Home
For intermediate level — from three months of consistent training
What in the Course?
About the Course
4 weeks, 12 sessions, 1 hour each, 3× per week.
This is a home-dumbbell course for intermediate practitioners.
Sculpting an hourglass figure⌛
Focus on glute hypertrophy and deltoids
Maintenance:
Back, chest, abs, biceps & triceps
Working weight: 16-20 kg
Reduced load on knees; suitable for those with 3–4 months of home strength experience
1 year access — train at your convenience.
All workouts are pre-recorded with a timer. We perform together a warm-up, a main block of 5-6 exercises, where I explain and demonstrate each movement so you feel the muscle activation.
And at the end of the session we do stretching/cool-down for better recovery.
This video course does not include instructor feedback.
This is a home-dumbbell course for intermediate practitioners.
Sculpting an hourglass figure⌛
Focus on glute hypertrophy and deltoids
Maintenance:
Back, chest, abs, biceps & triceps
Working weight: 16-20 kg
Reduced load on knees; suitable for those with 3–4 months of home strength experience
1 year access — train at your convenience.
All workouts are pre-recorded with a timer. We perform together a warm-up, a main block of 5-6 exercises, where I explain and demonstrate each movement so you feel the muscle activation.
And at the end of the session we do stretching/cool-down for better recovery.
This video course does not include instructor feedback.
Videos are hosted on a dedicated platform and play smoothly in HD quality.
What you’ll need for training?
- Adjustable dumbbells 20 kgA pair of adjustable dumbbells up to 10 kg each (20 kg total)
- A pair of light dumbbells 2-3 kgFor light loads, e.g., Demix brand
- A step platformTo better target individual muscles; I use UNIX Fit
- A matFor warm-up and cool-down
- Foam-rollerFor cooldown — optionally, a simple flat soft roller
Contraindications
If any contraindications apply, show this program to your specialist doctor
-
Scoliosis grade 2+ - Hernias & protrusions
- Pregnancy
- Breast-feeding (only if approved by your doctor)
- Less than 3 months postpartum and not yet recovered
- Varicose veins
- Knee or joint problems
- Various types of injuries
- Individual conditions
About Me
Hi, I’m Liza!
I’m a fitness coach, certified by FPA (Fitness Professionals Association) , with a modeling and teaching background.
For 5 years I worked in modeling. During the shoots I became fascinated with the sport and the desire to look toned and slender, with finely sculpted muscles, without being overly muscular or overly sculpted.
I’m a fitness coach, certified by FPA (Fitness Professionals Association) , with a modeling and teaching background.
For 5 years I worked in modeling. During the shoots I became fascinated with the sport and the desire to look toned and slender, with finely sculpted muscles, without being overly muscular or overly sculpted.
Reviews
Frequently Asked Questions
Olga:
Liza, how do the workouts go?
Liza:
The workouts are pre-recorded, you follow along at your own pace based on the cue.
Anna:
Tell me, is the course what time access?
Liza:
Course have 1 year access
Guzal:
I live in England — will the videos play?
Liza:
Yes, videos are accessible from any region in the world. There is also a backup player for 100% availability.
VIDEO COURSE: Firm Glutes & Elegant Shoulders at Home
After purchase you will receive login and password via email, for 1 year access to the course. Videos in your account play smoothly in HD quality.
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