Seven days to move with more control, strength and confidence.
The free 7 Day Strong Sculpt Challenge includes seven guided Pilates and sculpt sessions. All you need is a mat, 10 to 15 minutes a day and the willingness to make time for intentional movement. No advanced experience. No complicated equipment. No guessing what to do.
For everyone who does not just want to follow Pilates, but finally understand it.
Meet your coach
Hi, I'm Anastasia
Hi, I'm Anastasia, a Pilates and sculpt coach and the founder of Strong Sculpt. I do not want you to simply copy a movement. I want you to understand what your body is doing, where you should create tension and how to adjust an exercise to your current level.
Strong Sculpt is built on control, precision and progression. More repetitions do not automatically make you stronger. What matters is your ability to move with intention, precision and control.
I created this challenge for everyone who wants to begin without pressure, connect with their core and build a strong foundation for everything that comes next.
The format
What is the Strong Sculpt Challenge?
Seven days, seven guided sessions and a new focus every day. Each session takes 10 to 15 minutes and builds on the principles of control, precision and progression. You only need a mat and every session will be delivered directly to your inbox.
Day 1
Core Control
Connect your breath to your core and learn to control the movement before adding intensity.
Day 2
Glutes and Legs
Activate your glutes and legs through controlled bridges, leg lifts and focused lower body movement.
Day 3
Upper Body and Posture
Strengthen your arms, shoulders and back while developing more control in the way you carry yourself.
Day 4
Mobility Reset
Release tension and create more freedom through your hips, spine and shoulders.
Day 5
Full Body Sculpt
Combine control and intensity in a focused session for your entire body.
Day 6
Balance and Core
Challenge your stability, coordination and core connection through controlled balance work.
Day 7
Signature Finale
Bring every principle together and experience the complete Strong Sculpt method.
Ready when you are.
What's included
Everything you get, free
One guided session every day
Receive a new Pilates and sculpt session by email each day and complete it at your own pace.
10 to 15 minutes a day
Short enough for real life and focused enough to make every movement count.
Daily guidance from Anastasia
Every session includes clear coaching on your focus, form and the right level of intensity.
Options for your level
Learn how to make a movement smaller, slower or more intense without losing control.
After the seven days
If you want to keep going
The challenge stands on its own and is completely free. If you would like to continue training with me afterwards, I'll tell you more about the planned four week Strong Sculpt program. We'll build step by step on what you started during the challenge. You can decide in your own time whether it feels right for you.
What to expect
The Strong Sculpt feeling
Clear guidance
Short and effective
Strong without pressure
Are you in?
Join the Strong Sculpt Challenge
Enter your first name and email address. I'll send you all the details by email as soon as the start date is confirmed.
All you need is a mat and 10 to 15 minutes a day.
Questions
Good to know
What equipment do I need?+
All you need is a mat and a little space. No additional equipment is required for the challenge.
Is the challenge suitable for beginners?+
Yes. I'll guide you calmly through every movement and show you how to adapt the exercises to your own level.
How much time do I need each day?+
Set aside 10 to 15 minutes a day. The sessions are easy to fit into a busy schedule while still giving you a focused full body workout.
When does the challenge start?+
I'll send you all the details by email as soon as the start date is confirmed.
What happens after day 7?+
After the seven days, you can decide whether you would like to continue training with me. I'll send you all the details when the planned four week Strong Sculpt program is ready. There is no obligation to continue.
Is the challenge really free?+
Yes. All seven sessions are completely free. There is no subscription and no purchase is required.