Rounded shape
Glute-focused strength exercises help build muscle and work towards a more defined shape.
ROUNDED
Strong, rounded, firm glutes.
A home workout programme to work towards the glutes you’ve always dreamed of.
The glutes you’ve always dreamed of.
Firmness and strength
Feel your glutes getting stronger in your workouts and everyday movements.
Shapelier glutes at home
A ready-made workout sequence to work towards your goal with dumbbells and a mat.
Your workouts in ROUNDED
Watch on your phone, tablet, computer or TV and move with me. I explain the technique and guide you by voice from start to finish.
One programme, two routes
BASIC
The main workouts when you want to focus on the foundation.
FULL
The main route plus additional sessions when you have more time and energy.
Both routes are included for £19. They are not separate price tiers.
How the programme supports your shape
You begin with the foundations and gradually increase the challenge when you’re ready. This gives your glutes a stimulus to grow stronger, while recovery between sessions helps you keep going. I explain technique and weight selection within the programme.
Work on the shape and strength of your glutes from every angle.
SCULPT
Strength work for shape.
BURN
Endurance and work at a faster pace.
ACTIVATE
A better connection with your glutes.
CORE & UPPER
Core and upper-body support for confident movement.
RECOVERY
Mobility and recovery for your next workout.
Try my approach on YouTube
ROUNDED Glutes Activation Series · get to know the movements and learn to activate and feel the right muscles working.
Watch the seriesWhat’s inside ROUNDED
A six-week programme
25 sessions: 13 main, 8 additional and 4 recovery.
Calendar and guide to choosing weights and training load
Your workout sequence and guidance on when to increase weight.
Tools to support your goal
A nutrition guide, trackers and many other useful materials.
What you’ll need
A mat
Non-slip and comfortable.
Dumbbells, 2–4+ kg
Starting weight is individual. Increase the challenge gradually as you progress.
Mini band
Choose one that lets you control the movement.
A stable chair (without wheels)
Choose a support that does not slip.
A foam roller for recovery is optional.
Hi, I’m Tania
After two pregnancies, the shape of my glutes changed significantly. That’s how ROUNDED began.
My experience and qualifications →This format is for you
For you if you have workout experience and want a consistent home programme for glute strength and shape.
Which format fits you now?
BODY RESET
A gentle return to movement when you want to feel lighter and more comfortable in your body. Explore →
EASY START
Start exercising regularly with a ready-made plan, technique guidance and gradual progress. Explore →
ROUNDED
Focused work on glute strength and shape if you already have workout experience. Explore →
PROSTIR
Regular workouts, month after month. Explore →
What women who train with me say
Excerpts from real messages. Names and surnames are not shown. English captions are translations.
PROSTIR participant feedback
It feels like meditation: moving slowly and listening to Tania’s calming voice.
PROSTIR participant feedback
Workout #15 is fantastic. This was my first time exercising with these balls.
PROSTIR participant feedback
Thank you for the workout, Tania. I’m enjoying it, and belonging to PROSTIR inspires and motivates me.
PROSTIR participant feedback
It feels good to have a routine. I can already feel strength in my body. All the exercise explanations are clear.
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PROSTIR participant feedback
Movement session #17. Just what I needed after yesterday’s workout.
PROSTIR participant feedback
Thank you for the workout, Tania. Everything is clear to me.
PROSTIR participant feedback
I love the workouts. My body feels relaxed and calm. Thank you for the workout, Tania.
PROSTIR participant feedback
A great, interesting workout. Thank you, Tania.
Why choose ROUNDED?
YouTube
Individual workouts and series; you put the sequence and progression together yourself.
ROUNDED
A ready-made, clear training plan focused on your glutes, with gradually increasing challenge and recovery.
PROSTIR
Regular movement, your whole body, habits, nutrition and support month after month.
Your questions
Is it suitable for a beginner?
Workout experience is recommended. For a first start or after a long break, explore EASY START; for a very gentle return, BODY RESET.
BASIC or FULL?
Both are included. Choose according to your time and energy; you can switch routes.
How do I choose a weight?
The programme includes guidance on choosing and gradually increasing weight. Keep control of the movement and your technique.
What if I miss a workout?
Continue where you left off. Six months of access lets you follow your own pace.
Can I exercise during my period?
Follow how you feel. You can reduce the volume or choose recovery. Get professional advice for unusual symptoms.
When will the programme open?
Leave your details on the waitlist and I’ll let you know when it starts.
What if it doesn’t suit me?
If you have an access problem or the format is different from what you expected, message me and we’ll look into it. Cancellation terms and your statutory rights are explained in the Terms of sale.
Ready for stronger, rounder, firmer glutes?
ROUNDED
£19
6 weeks · 25 workouts · Access: 6 months
The programme is preparing to launch. Leave your details and I’ll let you know when access opens.