General conditioning and functional training
Home workouts without equipment: 8 weeks of preparation
Twenty minutes at home give you more than a gym membership you never use.
- Training horizon
- 8 weeks
- Price
- 450 ₽ per month or 4999 ₽ per year
The first 7 days are free, no card needed. No automatic charges: the subscription renews only manually.
The program is designed for 8 weeks of 20–30 minute sessions without any equipment. You will use your own body weight: squats, push-ups, lunges, planks and dynamic combinations. This format works if you don't want to go to a gym or have little free time.
The coach builds a plan for your level and schedule. If you have a Garmin or Apple Watch, heart rate and time data sync automatically. After each workout the plan is recalculated: the coach sees how you did and adjusts the load for the next session.
In the first weeks you master the basic movements and learn to control your technique. Then more complex exercise variations are added and the number of repetitions increases. By the end of the program you will be able to complete a full workout at home without pauses and with a good heart rate.
What you get during 7 days of free access
- You fill out the questionnaire and specify how much time you are ready to train at home.
- You receive the first week of the plan — 3 short workouts without equipment.
- After each session the coach reviews your performance and adjusts the next workout.
How it works
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1
You tell us about yourself
Your level, how many days a week you're ready to train, the race date or goal deadline. Five minutes in chat or in the questionnaire.
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2
You get a plan
The coach builds a cycle up to your goal and gives you the week day by day: what to do, at what pace, and why this particular workout.
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3
The plan follows you
Workouts from your watch sync automatically, and the review arrives in chat. Missed a session or got sick — the week is rebuilt.
Frequently asked questions
Do I need a sports watch?
No. You can start without one: the plan is built from your answers about your goal, level, and available time. With a Garmin or Apple Watch, accuracy is higher — the coach sees your heart rate, sleep, and actual weekly volume.
What happens after the free week?
The subscription costs 450 ₽ per month or 4999 ₽ per year. There are no automatic charges: your card is not saved, and renewal is only manual via the link in the reminder.
Is the coach a person or a program?
1trAIner is an informational service: plans and reviews are prepared by AI based on your data. This is not a medical service and not a substitute for a doctor or an in-person coach.
What if my goal changes?
Let us know in the chat. Right now the plan is built for the goal “Home workouts without equipment: 8 weeks of preparation”, but moving a race, an injury, or a vacation is normal: the coach will recalculate the cycle for the new conditions.
In the blog
The first 7 days are free, no card needed. No automatic charges: the subscription renews only manually.
Subscription terms are on the plans page and in the public offer. The service provides informational services and does not replace a doctor or an in-person coach.