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Build Full-Body Strength at Home in 5 Guided Workouts
A practical home strength plan by fitness coach Nenad Sekulic with five guided workouts you can repeat. Three build upper-body strength; two focus on legs and glutes. Each session includes a warm-up, clear exercise guidance, rest and a cool-down — so you always know what to do next.Train with simple equipment, move with more control and build strength for everyday life.
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We believe you’ll love the results — and if you’re not fully satisfied, simply email us at support@mindbodyface.com within 14 days and we’ll return your payment in full.
WHAT YOU GET TODAY
5 guided workouts — three upper-body, two legs & glutes
365 days of access — revisit the lessons and practise at your own pace
Bonus: 7-day MindBodyFace Membership trial (35+ programs)
About 30 minutes per session
14-day money-back guarantee — no questions asked
Simple equipment: light dumbbells, bands, a mat and a chair
A plan you can repeat: 2–3 sessions a week
Special Bonus: Faceplastica® for Beginners for 1 year
Real results from real people
— Alexey, 34: “I’ve been working out regularly for a month and a half now. Honestly, I don’t feel the need to worry about other workouts. What matters most is consistency and discipline. I can feel my body getting stronger.”
— Anne, 36: “The swelling went down during the first month, and my body started to change. By the third month, I’d lost 4 kg, and this is the result. For me, 4 kg makes a visible difference.”
— Helen, 32: “Besides the visible changes, my back has gotten stronger. Getting up, spending the day on my feet, bending down, and doing everyday things all feel easier now.”
— Daniel, 29: “I just eat right and work out every other day, but I've been doing it regularly for a long time now. I feel more confident around women.”
— Alin, 29: “I'm glad my hips have gotten smaller”
— Maxim, 34: “My body has become more toned, the swelling has gone down, my energy has increased!”
— Anastasia, 42: “I’ve always felt self-conscious about the rolls on my back. You could see them even through my clothes, and I didn’t feel great about them either. But now I feel incredible.”
— Caroline, 27: “I love that my body is changing, not just losing weight. I’m building muscle, I feel lighter, and even my posture seems better.”
This course is for you if:
You keep meaning to work out, but a gym session feels too long, too inconvenient or too hard to fit into your day
You open fitness videos, save them, then still do not know which workout to start with or how to structure it
You want to get stronger and look more defined, but random home workouts have not given you a clear sense of progress
You do not want to spend an hour training but you also do not want to feel like you are doing “just enough” to tick a box
You feel intimidated in the gym, unsure which equipment to use or whether you are training the right muscles
You want stronger shoulders, arms, back, legs and glutes without building your schedule around workouts
14-day money-back guarantee
How are we going to do this?
We've crafted this course to be practical and easy to follow — five guided workouts, each with a warm-up, clear exercise guidance, rest and a cool-down, so you always know what to do next.
Arms that tire when you carry groceries, shoulders that feel unstable overhead, legs that feel weak after a day of sitting — these all come down to the same everyday strength patterns: pushing, pulling, squatting, hinging, stepping and staying balanced. Random online workouts rarely train them in a clear order.
Created by fitness coach and bodybuilder Nenad Sekulic, the course combines strength training and calisthenics with an emphasis on controlled movement and steady progression. Follow the lessons in this order the first time through:
01
Lesson 1: Strong Arms & Stable Shoulders
Arms, shoulder stability, strength and core control.
02
Lesson 2: Strong Legs & Better Balance
Exercises for hips, glutes and supported balance.
03
Lesson 3: Arms & Back Strength
Pulling, overhead pressing, arms, push strength and side-body stability.
04
Lesson 4: Glutes, Hamstrings & Knee Support
Lower-body strength with focused work for the posterior chain.
05
Lesson 5: Arm Endurance & Shoulder Control
Controlled endurance for arms, forearms, shoulder rotations and upper-body stability.
Complete two or three workouts per week and leave at least one recovery day between sessions. The sequence alternates upper- and lower-body training so that the same muscle groups are not loaded on consecutive days. Your first full round takes about two weeks.
Consistency over intensity. All it takes is 30 minutes of structured strength training.
14-day money-back guarantee
Sounds familiar?
Everyday movement feels harder when your arms tire quickly, your balance feels uncertain or you avoid carrying, lifting and reaching because your body does not feel strong enough.
Your arms get tired when you carry grocery bags or lift everyday items
You avoid overhead movements because your shoulders feel weak or unstable
Standing up from a low chair takes more effort than it used to
You hold on to furniture when stepping backwards or going down stairs
A heavy head after screen time
Your lower body feels weak after long periods of sitting
You want to train, but random online workouts leave you without a plan
14-day money-back guarantee
Why choose this course?
Build upper-body strength with control:Train the arms, shoulders, back and core through curls, rows, presses, push-up variations and shoulder-stability work.
Strengthen legs, glutes and balance:Practice squats, hip hinges, bridges, lunges and supported single-leg work to feel steadier when you sit, stand, step and lift.
Use simple equipment at home:Follow each workout with light dumbbells, resistance bands, a mat and a stable chair, bench or wall for support when needed.
Choose the version that fits your level:Use lighter weights, a smaller range of motion and fewer rounds while you build control.
Follow a plan you can repeat:Complete two or three sessions a week, alternate upper- and lower-body days, and keep returning to the workouts as your strength and confidence build.
Simple, intuitive online platform:Access your weekly schedule from anywhere — phone, laptop, or tablet. All lessons are structured, short, and easy to follow.
Lesson feedback system:Rate each session and share your experience. Your feedback helps us refine the training and support your results.
See how you’ll learn each technique
Real footage from the workouts — every exercise is explained and shown step by step.
As seen in
“Faceplastica, a new method combining facial exercises, posture correction, muscular relaxation, and bodywork.”
Also inand more
Home Strength Course vs. Alternatives
Method
Cost
Format
What to consider
Personal Trainer
Cost$50–$120 per sessionFormatIndividual coaching during the sessionWhat to considerExpensive over time; tied to the trainer’s schedule and location
Gym Membership
Cost$30–$100 per monthFormatAccess to equipment and spaceWhat to considerTravel time; no clear plan; can feel intimidating if you don’t know which equipment to use
Group Fitness Classes
Cost$15–$35 per classFormatInstructor-led sessions with a fixed timetableWhat to considerFixed schedule; one pace for everyone; little attention to your form
Random Online Workouts
CostFreeFormatEndless videos to choose fromWhat to considerNo structure or progression; hard to know where to start or what to repeat
THIS COURSE
Home Full-Body Strength Course
Cost$190 regular — $19 todayFormat5 guided workouts in a clear order: upper body, legs & glutes, balance — a plan you keep at homeWhat to considerRequires consistency: 2–3 sessions a week; simple equipment needed
MindBodyFace Membership is a separate subscription: 7 days free, then $47/month, automatically renewed. Cancel Membership anytime; your 1-year course access remains.
14-day money-back guarantee
Course Program
5 WORKOUTS · LESSON BY LESSON
5 guided workouts in this course. By the end of your first round, you will have a complete strength routine you can repeat two or three times a week to keep building strength and confidence.
Lesson 1: Strong Arms & Stable Shoulders
·Warm-up for the shoulders and upper back
·Curls, presses and push-up variations
·Shoulder-stability and core-control work
·Goal: build arm strength with stable, controlled shoulders
Lesson 2: Strong Legs & Better Balance
·Squats and hip hinges
·Exercises for hips and glutes
·Supported single-leg and balance work
·Goal: feel steadier when you sit, stand and step
Lesson 3: Arms & Back Strength
·Rows and pulling exercises
·Overhead pressing and push strength
·Side-body stability
·Goal: a stronger back and arms for everyday lifting and carrying
Lesson 4: Glutes, Hamstrings & Knee Support
·Bridges and hip hinges
·Supported lunges
·Focused work for the posterior chain
·Goal: stronger glutes and hamstrings that support your knees
Lesson 5: Arm Endurance & Shoulder Control
·Controlled endurance for arms and forearms
·Shoulder rotations
·Upper-body stability
·Goal: arms that tire less and shoulders that feel stable overhead
After the course: Your Repeatable Plan
·Two or three sessions a week
·Alternate upper-body (Lessons 1, 3, 5) and lower-body (Lessons 2, 4) days
·At least one recovery day between sessions
·Goal: progress one variable at a time as your strength builds
Get Home Full-Body Strength now — and unlock MindBodyFace Membership
Your daily support system — included free for 7 days when you join today. Cancel the subscription anytime within the trial in one click — no charges. And if the program isn’t right for you, get a full refund within 14 days.
35+ programs
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6 weekly workouts
15–25 min guided sessions
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After that, just $47/month. Cancel anytime — no commitments.
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What you get across the program
15 guided video workouts.
2About 30 minutes per session.
3Flexible schedule — train anytime.
4$19 as a one-time payment for 1-year course access.
5Three upper-body and two legs & glutes workouts.
6Every session includes a warm-up, clear exercise guidance, rest and a cool-down.
7Simple equipment: light dumbbells, resistance bands, a mat and a chair or wall for support.
8Easier options for every exercise, so you train at your own level.
9In about two weeks, you'll complete your first full round and have a clear, repeatable plan.
10Consistency over intensity — a routine you can keep for the long term.
11MindBodyFace Membership is a separate subscription: 7 days free, then $47/month, automatically renewed. Cancel Membership anytime; your 1-year course access remains.
Nenad Sekulic: Fitness Coach & Bodybuilder
After payment, you can start immediately:
01Click “Get access” and fill out the form. Pay $19 with a 90% discount and start immediately.
02After payment, you’ll get platform access by email and an invite to our WhatsApp chat.
03Subscribe to our club with a 7-day free trial, then continue with ongoing access for $47/month. You can cancel your subscription at any time.
04Questions? Contact us on WhatsApp +971508610413 or email support@mindbodyface.com — we respond within 10 minutes.
05Not satisfied? Request a full refund within 14 days.
Try it for 14 days risk free — money-back guarantee
Take your time to explore the program without any pressure. You have 14 days to decide if it’s the right fit for you. If for any reason it’s not what you expected, we’ll issue a full refund — no questions, no hassle. Just send us an email at support@mindbodyface.com, and we’ll take care of the rest.