Le programme d'exercices de 15 minutes par jour avec bande de résistance
The 15-Min-a-Day Exercise Band Program
A simple at-home guide to help you get more from your Cinchora FlexPedal™.
No gym. No complicated routines. Just short, structured workouts you can follow at home to train your abs, legs, glutes, arms, and back.
This program is simple enough to start, but structured enough to keep using as you get stronger.
How to Use This Guide
This guide gives you four 15-minute workouts:
- Abs & Core
- Legs & Glutes
- Upper Body
- Full Body
Each workout includes 4 exercises. Follow the steps, watch the video demo, and choose the training style that feels right for your body.
For single-side moves: split the 40 seconds between both sides, or use Rep Mode and complete the suggested reps on each side.
Timer Mode
Best for beginners, busy days, and follow-along workouts.
- Work for 40 seconds
- Rest for 20 seconds
- Complete 3 rounds
New to training? Start with 30 seconds work / 30 seconds rest.
Rep Mode
Best if you already have some training experience.
- 10–20 controlled reps per exercise
- 3 sets
- 45–60 seconds rest between sets
For single-side moves, complete the suggested reps on each side before switching exercises.
Level Guide
| Level | Meaning |
|---|---|
| ★☆☆☆☆ | Easy — a good place to start |
| ★★☆☆☆ | Light — simple, but you will feel it |
| ★★★☆☆ | Moderate — standard workout difficulty |
| ★★★★☆ | Strong — more challenging, control matters |
| ★★★★★ | Challenge — advanced move, focus on form |
You do not need to do every movement perfectly on your first try. Start where your body feels comfortable.
Before You Start
- Move slowly and with control.
- Keep breathing during each exercise.
- Stop if anything feels sharp, painful, or wrong.
- Use a smaller range of motion if the move feels too hard.
- Rest longer whenever you need to.
This guide is for general fitness support. If you have an injury, medical condition, or are unsure whether a movement is right for you, check with a qualified professional before starting.
Your 15-Minute Workout Structure
2 minutes — Warm up
12 minutes — Workout circuit
1 minute — Slow down and breathe
For the 12-minute circuit: 4 exercises, 40 seconds work, 20 seconds rest, 3 total rounds.
Quick Warm-Up
Shoulder Rolls — 30 seconds
Stand or sit tall. Roll your shoulders backward slowly. Keep your neck relaxed.
March in Place — 30 seconds
Gently march in place. Let your arms move naturally.
Side Steps — 30 seconds
Step side to side at an easy pace.
Gentle Body Twist — 30 seconds
Turn your upper body left and right. Keep the movement smooth and comfortable.
Your 7-Day Plan
Follow this plan for one week, then repeat.
| Day | Workout |
|---|---|
| Day 1 | Abs & Core |
| Day 2 | Legs & Glutes |
| Day 3 | Upper Body |
| Day 4 | Full Body |
| Day 5 | Abs & Core |
| Day 6 | Legs & Glutes |
| Day 7 | Stretch / Rest |
If you miss a day, nothing is ruined. Just continue with the next workout when you are ready.
Workout 1: Abs & Core
This workout targets your lower abs, waistline, hip flexors, and deep core control.
Do each exercise for 40 seconds, rest for 20 seconds, and repeat for 3 rounds.
New to core training? Move slower, keep the range smaller, and rest longer when needed.
Exercise 1 / 4: Lemon Squeezers
How to do it
- Sit on the floor and place both feet securely in the pedals.
- Hold the handlebar close to your chest.
- Lean back slightly and lift your feet off the floor.
- Pull your knees toward your chest.
- Extend your legs forward with control.
- Keep your core tight as you move in and out.
Form Tip: Keep your chest lifted and avoid collapsing your lower back.
Make it easier: Keep the movement smaller and do not extend your legs too low.
Make it harder: Extend your legs farther and pause before pulling your knees back in.
Exercise 2 / 4: Lying Leg Extensions
How to do it
- Lie on your back and place both feet securely in the pedals.
- Hold the handlebar near your chest or upper ribs.
- Lift your shoulders slightly off the floor.
- Start with your knees bent.
- Extend both legs forward with control.
- Bend your knees again and return to the start position.
Form Tip: Keep your lower back controlled and do not let it arch.
Make it easier: Keep your legs higher and use a smaller range of motion.
Make it harder: Extend your legs lower while keeping your core tight.
Exercise 3 / 4: Leg Raises
How to do it
- Lie on your back with both feet secured in the pedals.
- Hold the handlebar near your chest or lower ribs.
- Keep your core gently engaged.
- Lift your legs upward with control.
- Slowly lower your legs back down.
- Stop before your lower back starts to arch.
Form Tip: Move slowly. The lower phase is where your core works the most.
Make it easier: Bend your knees slightly.
Make it harder: Lower your legs more slowly.
Exercise 4 / 4: Tuck-to-Leg Raise
How to do it
- Lie on your back with both feet secured in the pedals.
- Hold the handlebar near your chest.
- Start with your knees tucked toward your body.
- Extend your legs forward.
- Lift your legs upward into a leg raise.
- Lower with control and return to the tucked position.
Form Tip: Keep the movement smooth instead of rushing through the combo.
Make it easier: Do only the knee tuck or only the leg raise.
Make it harder: Move slower and keep your legs straighter.
Workout 2: Legs & Glutes
This workout targets your glutes, thighs, hamstrings, and lower-body strength.
Do each exercise for 40 seconds, rest for 20 seconds, and repeat for 3 rounds.
Exercise 1 / 4: Goblet Squats
How to do it
- Stand with both feet secured in the pedals.
- Hold the handlebar close to your chest.
- Keep your feet about hip-width apart.
- Bend your knees and sit your hips back.
- Lower into a squat.
- Press through your feet and stand tall again.
Form Tip: Keep your chest lifted and your knees tracking with your toes.
Make it easier: Use a smaller squat.
Make it harder: Pause at the bottom before standing.
Exercise 2 / 4: RDL'S
How to do it
- Stand with both feet secured in the pedals.
- Hold the handlebar in front of your body.
- Keep your knees slightly bent.
- Push your hips back as your upper body leans forward.
- Keep your back long and your chest open.
- Drive your hips forward to stand tall again.
Form Tip: This is a hip movement, not a lower-back movement.
Make it easier: Keep the range of motion smaller.
Make it harder: Lower slowly and pause before standing.
Exercise 3 / 4: Glute Bridge Press
How to do it
- Lie on your back with your knees bent.
- Place both feet securely in the pedals.
- Hold the handlebar near your hips or lower ribs.
- Press through your heels and lift your hips.
- Squeeze your glutes at the top.
- Lower your hips back down with control.
Form Tip: Keep your ribs relaxed and avoid over-arching your lower back.
Make it easier: Lift only halfway.
Make it harder: Hold the top position for one second.
Exercise 4 / 4: Prone Hamstring Curl
How to do it
- Lie face down on your mat.
- Place both feet securely in the pedals.
- Hold the handlebar near your shoulders or upper chest.
- Keep your hips down and your core gently engaged.
- Bend your knees and curl your heels toward your glutes.
- Slowly extend your legs back to the start position.
Form Tip: Keep your hips gently pressed toward the mat.
Make it easier: Curl only halfway.
Make it harder: Pause when your heels come close to your glutes.
Workout 3: Upper Body
This workout targets your back, shoulders, biceps, and triceps using simple resistance movements.
Do each exercise for 40 seconds, rest for 20 seconds, and repeat for 3 rounds.
Exercise 1 / 4: Wide Grip Row
How to do it
- Sit with your legs extended in front of you.
- Place both feet securely in the pedals.
- Hold the handlebar with a wide grip.
- Sit tall and keep your chest lifted.
- Pull the handlebar toward your upper chest.
- Slowly extend your arms forward again.
Form Tip: Keep your shoulders away from your ears.
Make it easier: Use a smaller pull.
Make it harder: Pause when the handlebar reaches your chest.
Exercise 2 / 4: Bent-Over Row
How to do it
- Stand with both feet secured in the pedals.
- Hold the handlebar with both hands.
- Hinge forward slightly from your hips.
- Keep your back long and your chest open.
- Pull the handlebar toward your lower ribs.
- Slowly lower the handlebar back down.
Form Tip: Keep your torso steady and let your back and arms do the work.
Make it easier: Stand more upright.
Make it harder: Hold the top position for one second.
Exercise 3 / 4: Bicep Curls
How to do it
- Stand with both feet secured in the pedals.
- Hold the handlebar with your palms facing up.
- Keep your elbows close to your sides.
- Curl the handlebar toward your chest.
- Lower it back down slowly.
- Keep your body still as you move.
Form Tip: Do not swing your body to lift the handlebar.
Make it easier: Use a smaller curl.
Make it harder: Lower the handlebar more slowly.
Exercise 4 / 4: Tricep Extensions
How to do it
- Sit or kneel in a comfortable position.
- Hold the handlebar overhead.
- Keep your elbows pointing forward.
- Bend your elbows and lower the handlebar behind your head.
- Extend your arms upward again.
- Keep your torso steady as you move.
Form Tip: Keep your elbows from flaring too wide.
Make it easier: Use a smaller range of motion.
Make it harder: Move slowly and pause at the top.
Workout 4: Full Body
This workout combines core, shoulders, legs, and glutes into one balanced session.
Do each exercise for 40 seconds, rest for 20 seconds, and repeat for 3 rounds.
For single-side moves: split the 40 seconds between both sides, or complete one side per round and switch sides on the next round.
Exercise 1 / 4: Kneeling Core Extension
How to do it
- Start in a kneeling position with both feet secured in the pedals.
- Hold the handlebar behind your head or upper back.
- Keep your core engaged.
- Press your hips forward and lift your torso upward.
- Control the movement as you return.
- Keep the handlebar stable as your body moves.
Form Tip: Move from your hips and core, not from your lower back.
Make it easier: Use a smaller range of motion.
Make it harder: Pause at the top of the movement.
Exercise 2 / 4: Upright Row
How to do it
- Stand with both feet secured in the pedals.
- Hold the handlebar in front of your body with palms facing down.
- Keep your chest lifted.
- Pull the handlebar upward toward your chest.
- Keep your elbows higher than your hands.
- Lower the handlebar slowly.
Form Tip: Keep the movement controlled and avoid shrugging too hard.
Make it easier: Pull only halfway up.
Make it harder: Pause at the top before lowering.
Exercise 3 / 4: Seated Single-Leg Press
How to do it
- Sit on the floor with one hand supporting your body.
- Place one foot securely in the pedal.
- Hold the handlebar close to your body.
- Bend your working knee.
- Press your foot forward until your leg extends.
- Return with control, then switch sides.
Form Tip: Keep your upper body steady and do not snap your knee straight.
Make it easier: Use a smaller press.
Make it harder: Press out slowly and return even slower.
Exercise 4 / 4: Glute Kickback
How to do it
- Stand with one foot secured in the pedal.
- Hold the handlebar for balance and control.
- Keep your standing leg slightly bent.
- Kick the working leg back behind you.
- Squeeze your glute at the top.
- Return slowly and switch sides.
Form Tip: Keep your hips square and avoid arching your lower back.
Make it easier: Keep the kickback smaller.
Make it harder: Pause at the back of the movement.
Bonus Move: Side-Lying Leg Raises
Use this as an optional glute and hip finisher after Legs & Glutes or Full Body.
Side-Lying Leg Raises
How to do it
- Lie on your side or sit slightly supported on one hip.
- Place one foot securely in the pedal.
- Hold the handlebar near your hip or waist.
- Keep your working leg long.
- Lift the leg upward with control.
- Lower it slowly and switch sides.
Form Tip: Keep your hips stable and avoid rolling backward.
Make it easier: Lift only halfway.
Make it harder: Pause at the top before lowering.
Want a Little More?
When the 15-minute workouts start to feel easy, you can try a 30-minute session every other day.
Choose two workouts and do them back to back.
Session A: Abs & Core + Legs & Glutes
Session B: Upper Body + Full Body
Session C: Legs & Glutes + Abs & Core
Rest for 1–2 minutes between workouts if needed. Do not rush. The goal is controlled movement, not speed.
After Your Workout
- Sit or stand comfortably.
- Take 3 slow breaths.
- Relax your shoulders.
- Notice how your body feels.
Small workouts count. Showing up counts.
Frequently Asked Questions
Can I follow this program if I am new to exercise?
Yes. Start with Timer Mode and use 30 seconds work / 30 seconds rest if needed. You can also choose the lower-level exercises first.
What if the resistance feels too strong?
Use a smaller range of motion, move slower, or reduce the tension if your product allows it. The exercise should feel challenging, not painful.
Can I use Rep Mode instead of Timer Mode?
Yes. If you prefer traditional training, use controlled reps for 3 sets. For single-side moves, complete the reps on both sides.
How often should I follow the plan?
You can follow the 7-day plan and repeat it weekly. If your body feels tired or sore, take an extra rest day.
What if I miss a day?
Just continue with the next workout when you are ready. You do not need to restart the whole plan.
Should I feel pain?
No. You may feel your muscles working, but you should not feel sharp pain. Stop the exercise if anything feels wrong.
You’re Ready
Your goal is not to be perfect.
Your goal is to build a simple routine that helps your body feel stronger, more supported, and more energized — one 15-minute session at a time.