€29/mo (Free 5-day trial)

Bulletproof Body Club

Course
53 Lessons

Light to moderate level, with and without weights — perfect for those who’ve already completed the Beginner’s Guide.

New workout every week!

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Medical Restrictions

Please avoid training if:

– You're currently pregnant
– It's been less than 8 weeks since surgery or a C-section, or less than 6 weeks since vaginal birth
– You have diagnosed osteoporosis
– You’re experiencing inflammation or active pain
– You have diastasis recti wider than 3 cm
– You have any other condition that requires medical clearance

Workout Plan №1: Healthy Body 💚

In this workout plan, it’s recommended to follow the workouts in order from 1 to 25, because they are connected to each other and gradually progress in difficulty. The plan is structured to give you balanced full-body training and help you build a strong, healthy foundation.

Try not to skip workouts. Aim to train 3–4 times per week for around 30 minutes, and don’t be afraid to come back to your favorite sessions again later to track your progress and feel how much stronger your body has become ✨

01. Get the body up to speed ⎥25 min ⎥No equipment

02. Upper back freedom⎥20 min⎥no equipment

03. Stabilization of the shoulder blades and abs⎥32 min⎥No equipment

04. Breathing and lymph flow⎥28 min⎥No equipment

05. Hip strength⎥24 min⎥No equipment

06. Joints mobility⎥25 min⎥No equipment

07. Self massage for hips⎥35 min⎥Soft massage balls

08. Strong core and arms ⎥29 min⎥2 massage balls

09. Neutral back ⎹ 30 min ⎹ Soft balls

10. Strong glutes and legs ⎮ 30 min ⎮ No equipment

11. Cardio for posture⎟26 min⎜no equipment

12. Full body flexibility ⎮31 min⎮ 2 yoga blocks

13. Beautiful arms⎜29 min⎜Pilates ball

14. Pilates for glutes⎜28 min⎜No equipment

15. Back relaxation⎮35 min⎮ 2 soft balls

16. Aerobic flexibility⎜24 min⎜No equipment

17. Arms, ABS, Back⎜27 min⎜No equipment

18. Flexible legs⎜28 min⎜balls and roll

19. Elastic body⎜29 min⎜Chair

20. Power Pilates⎜26 min⎜Pilates ball

21. Dynamic stretching⎜31 min⎜Yoga block

Pocket workouts

10-15 minutes workouts

Cardio⎥10 min⎥No equipment

Glutes on fire⎥15 min⎥Dumbbells

Standing Warmup⎥12 min⎥No equipment

Dynamic Flexibility⎥16 min⎥No equipment

Full body flexibility⎥15 min⎥No equipment

3D Glutes⎥15 min⎥Dumbbells

Self massage⎥12 min⎥Massage roll

Core control⎥11 min⎥Dumbbells + Tera band

Fire glutes⎥15 min⎥5kg dumbbell

Glutes & Legs new classic⎥12 min⎥Kettlebell

Waves for flexible spine⎥12 min⎥No equipment

Spine mobility⎥15 min⎥No equipment

Open to the sun⎥15 min⎥No equipment

Joints⎥11 min⎥No equipment

Pelvic Flexibility⎥10 min ⎥Chair

Upper back mobility⎥13 min⎥No equipment

Full Body Workouts

Full body⎥16 min⎥No equipment

Full body Workout ⎥28 min⎥Pilates ball

ABS ⎥ Healthy Back ⎥ Arms

Core strength & Hip mobility⎥17 min⎥Rubber band

ABS & Arms⎥24 min⎥Dumbbells & Rubber band

Health Back & Shoulders Mobility ⎥31 Min ⎥No equipment

Pilates for back ⎥28 min⎥No equipment

Glutes ⎥ Legs ⎥ Hip Mobility

Inner thighs⎥27 min⎥Pilates ball & Rubber band

Glutes & Legs⎥21 min⎥Rubber band

Glutes in 3 dimensions⎥23 min⎥chair

Glutes and Legs ⎥20 min ⎥Chair, dumbbell

Pelvic Floor ⎥ Flexibility ⎥ Mobility

Stretching⎥18 min⎥Chair

Safe Split Workout⎥23 min⎥Massage roll

Pelvic floor in movement ⎥21 min⎥Pilates ball

Pelvic & back thighs stretch⎥19 min⎥No equipment

Bonus Section

A Guide to Calculating Calories & Macros + My Favorite Healthy Recipes 💛

Nutritions

Recipes

What Equipment Do You Need?

– Pilates ball
– Thick mat (6–8 cm)
– Dumbbells (1–5 kg or more)
– Resistance band
– Long foam roller
– Two tennis balls