The right equipment helps — but real progress comes from knowing how to use it well. That’s why our Floreux coaches created a simple 15-minute a day workout designed to support your strength, tone your body and make you feel confident again all in a way that fits naturally into your day from home.

Weekly Rotation – 15-Min Daily Workout

Workout Format:

  • Perform each exercise for 40 seconds.
  • Rest 20 seconds between exercises.
  • After completing one full circuit (all exercises for that day), rest 60 seconds before repeating the second round.
  • This keeps your heart rate up while allowing enough recovery to maintain proper form.

Example Daily Plans with Rest

Monday – Core Focus

  1. Crunch Kicks – 40 sec → Rest 20 sec
  2. Leg Raises – 40 sec → Rest 20 sec
  3. Sit-Ups – 40 sec → Rest 20 sec
  4. Hollow Hold – 40 sec → Rest 20 sec

    Rest 60 sec → Repeat 2nd round

Tuesday – Lower Body Focus

  1. Glute Bridges – 40 sec → Rest 20 sec
  2. Romanian Deadlift – 40 sec → Rest 20 sec
  3. Quad Extensions – 40 sec → Rest 20 sec

    Rest 60 sec → Repeat 2nd round

Wednesday – Full Body Mix

  1. Glute Bridges – 40 sec → Rest 20 sec
  2. Crunch Kicks – 40 sec → Rest 20 sec
  3. Romanian Deadlift – 40 sec → Rest 20 sec
  4. Sit-Ups – 40 sec → Rest 20 sec

    Rest 60 sec → Repeat 2nd round

Thursday – Core Focus

  1. Hollow Hold – 40 sec → Rest 20 sec
  2. Leg Raises – 40 sec → Rest 20 sec
  3. Crunch Kicks – 40 sec → Rest 20 sec
  4. Sit-Ups – 40 sec → Rest 20 sec

    Rest 60 sec → Repeat 2nd round

Friday – Lower Body Focus

  1. Romanian Deadlift – 40 sec → Rest 20 sec
  2. Glute Bridges – 40 sec → Rest 20 sec
  3. Quad Extensions – 40 sec → Rest 20 sec

    Rest 60 sec → Repeat 2nd round

Saturday – Active Recovery

Sunday – Active Recovery

Abdominals(ABS)

Crunch kicks:

Crunch Kicks blend a classic crunch with alternating leg kicks, engaging the upper and lower abs as well as the hip flexors, while keeping your core under constant tension.

How to Perform:

1.Lie on your back with the band looped around both feet.

2.Hold the handles of the band near your chest to create tension.

3.Lift your shoulders slightly off the floor.

4.Extend one leg forward while keeping the other bent.

5.Alternate legs in a controlled “kicking” motion.

6.Keep your core engaged and your lower back pressed firmly into the floor.

Example of a crunch

Leg raises:

Leg raises target the lower abdominal muscles and enhance overall core stability.

How to Perform:

1.Lie on your back with the band secured around both feet.

2.Hold the band’s handles or ends close to your chest to create tension.

3.Lift your shoulders slightly off the floor.

4.Extend one leg forward while keeping the other bent.

5.Alternate legs in a controlled kicking motion.

6.Keep your core engaged and press your lower back into the floor.

Example of Leg raises

Sit-ups:

Sit-ups strengthen the abdominal muscles while also working the hip flexors and core stabilizers.

How to perform:

1.Lie on your back with knees bent and feet secured under the band.

2.Hold the band handles near your shoulders.

3.Engage your core and lift your upper body until your chest reaches your knees.

4.Lower back down slowly and with control.

Example sit-ups

Hollow Hold:

Hollow Holds strengthen the deep core muscles and boost abdominal endurance.

How to perform:


1.Lie on your back with arms extended overhead.

2.Loop the band around your feet, maintaining gentle tension.

3.Lift your shoulders and legs slightly off the floor.

4.Press your lower back into the ground.

5.Hold the position while breathing steadily.

Example of a Hollow Hold

Lower body

Glute Bridges:

Glute Bridges engage and strengthen the glutes and hamstrings.

How to Perform:

1.Lie on your back with knees bent and feet flat on the floor.

2.Position the band around your thighs or hold it under your feet.

3.Press through your heels to lift your hips upward.

4.Squeeze your glutes at the top of the movement.

5.Lower your hips back down slowly and with control.

Example of Glute Bridges

Romanian Deadlift:

This exercise works the hamstrings, glutes, and lower back.

How to Perform:

1.Stand on the center of the band with feet hip-width apart.

2.Hold the handles with arms extended straight.

3.Keep a slight bend in your knees.

4.Hinge at the hips and lower your torso while maintaining a straight back.

5.Push your hips forward to return to a standing position.

Example of Romanian Deadlifts

Quad Extensions:

Quad Extensions focus on strengthening the front thigh muscles.

How to Perform:


1.Sit on a chair or bench.

2.Loop the band around one ankle and anchor the other end behind you.

3Begin with your knee bent.

4.Extend your leg forward until it’s straight.

5.Lower your leg slowly, repeat, then switch to the other leg.

Example of Quad extensions