Workouts for women at home: what Astras offers
Every course is made and taught by Karina (Karyna Trygubchak, founder of Astras), who told VoyageLA in 2026 that she studied physical education and rehabilitation (more about Karina). A course is a sequence of days; each day has a video lesson, a text description of the technique and sometimes a PDF guide. Lessons are in English and need no gym. The style is the same throughout: slow, controlled movement, attention to breathing, posture and the pelvis, short sessions, and one rule from Karina: no exercise should cause sharp pain.
What Astras workouts are not
- No exercise library, workout builder or personal training plan.
- No AI trainer: Karina AI can suggest a course, but it doesn’t build a program.
- No logging of sets and weights, and no gym, HIIT or running programs.
- No free courses: each course is paid (see below).
Exercises in bed: Marathon 4’s first week and Morning ritual
Marathon 4 is a 21-day program: 18 main workouts of 10–12 minutes, a recovery day at the end of each week, and optional bonus sessions “depending on how you feel.”
The first week happens in bed, on purpose: Karina explains it as a way to ease into a new routine without the brain resisting it. Day 1 opens the chest and works with the breath, sitting on a pillow under the sit bones; days 2–4 add posture, the pelvis and the rib cage. Day 5 brings in the soft balls, and day 6 moves to the floor with a foam roller. Later weeks alternate the rib cage and breathing, glutes, hip joints with a Pilates ball, the shoulder blades, deep abdominal muscles and the pelvic floor. The course also includes three PDF guides: Architecture of Youth, a preventive women’s health check-up guide and a healthy habits guide. Pelvic floor work here is part of the whole program, not a postpartum or medical pelvic-floor program.
Morning ritual is one lesson you repeat every morning: about 10 minutes of lymphatic-drainage exercises right after waking up, without getting out of bed, for the waist, belly, hips and legs. Marathon 3 also has a bonus lesson of gymnastics in bed.
Lymphatic drainage exercises: Morning ritual and Lympho Drainage
Morning ritual is the 10-minute version done in bed. Lympho Drainage is a 15-minute daily lymphatic-drainage workout: two video lessons with safety rules and Karina’s advice to go slowly, ideally in the morning before eating, and not to follow it with strength training.
Posture exercises: Marathons 1, 2 and 4
- Marathon 1 (21 days: posture and facial muscles workout) starts with posture: hanging in a doorway, 100 jumps, an armpit stretch and “elbow behind the head”, then adds face exercises. Exercises accumulate: a few on day one, more each following day.
- Marathon 2 (21 days: body, face, décolleté) spends its first week on the body: the abdomen, “Girl on a Ball”, a roller and work with the ribs. Weeks two and three move to the scalp, ears and neck muscles, then the face.
- Marathon 4 reaches posture through the rib cage, shoulder blades and pelvis, plus an optional set of Karina’s “favorite posture exercises”.
Face exercises: Marathons 1–3, Guasha Challenge and Face Cupping Challenge
- Marathon 3 (21 days: body, face, nutrition): week one is a nutrition block plus daily dry-brush massage and gymnastics; week two is face exercises (temples, brows, eyelids); week three adds the décolleté, jaw and neck. Bonuses: gymnastics in bed, posture exercises, scrub massage and cardio exercises.
- Guasha Challenge: 14 days of gua sha for the face and neck.
- Face Cupping Challenge: 16 days of vacuum massage for the face and neck with facial cups.
Feet and stress
- Feet gymnastic (diagnostics, myofascial release, gymnastics, massage, taping): five lessons covering a self-assessment of your feet, release with a ball, 10–15 minutes of foot gymnastics a day, self-massage and taping. It works on strength and mobility, not a treatment for bunions or flat feet.
- Stress Steals Your Body - Reset Guide (“Understand your stress. Calm your nervous system.”): an introductory video, a stress-relief workout built on breathing and gentle movement, the Anti-Stress Guide in PDF, a short self-assessment and a habit tracker.
All courses at a glance
| Course | Length in the app | You’ll need | Focus |
|---|---|---|---|
| Marathon 4 | 21 days | mat, Pilates ball, 2 soft balls, band, foam roller, pillow | breathing, rib cage, pelvis and pelvic floor, glutes, hips, posture |
| Morning ritual | 1 lesson, ~10 min daily | your bed | lymphatic drainage, lower body |
| Lympho Drainage | 1 lesson, 15 min daily | — | lymphatic drainage workout |
| Marathon 1 | 21 days | a doorway, a mirror | posture, then facial muscles |
| Marathon 2 | 21 days | a ball, a roller | abdomen and ribs, then neck and face |
| Marathon 3 | 21 days + bonuses | a dry brush | nutrition, body, face, décolleté |
| Feet gymnastic | 5 lessons | a release ball, tape | feet |
| Guasha Challenge | 14 days | a gua sha tool | face and neck |
| Face Cupping Challenge | 16 days | facial cups | face and neck |
| Stress Steals Your Body - Reset Guide | 1 module | — | stress, breathing, habits |
About cellulite: what these routines can and can’t do
Cellulite is the dimpled look of skin, most often on the thighs and buttocks. It is a normal feature of skin in most adult women, not a disease and not a sign you’re doing something wrong. No exercise, massage, dry brush or lymphatic-drainage routine removes it, and Astras doesn’t promise any change in how it looks. What Karina’s courses do offer is regular, gentle work on strength and control in the glutes, hips and pelvic floor, on mobility and breathing, and a routine short enough to keep. One more thing: “cellulitis” is a different word for a skin infection. Skin that is red, hot, swollen and painful needs a doctor, not a workout.
How a course works in the app
- Find the courses on the Activity screen: each card shows a cover, a “N days” label and a lock until you have access. A locked course opens to “About this course” and the ways to get it.
- Inside, a strip of days sits at the top, with “Week N” labels on longer courses; some courses start with an instruction card, such as Marathon 4’s equipment list.
- Each day plays its video with sound, with the technique text below; PDFs open in a built-in reader.
- Tap Mark as done to move on. The course reopens where you stopped, shows your progress and can be restarted.
- Where a course asks for progress photos, the “My progress” block keeps your photos and PDFs private: nobody else sees them, not even Karina.
How to get Karina’s courses
All courses, including future ones, come with Astras Pro · Year and Astras Premium; single courses are sold in the iPhone and Android apps (details in the FAQ, prices at /#pricing). Water and food live in the same app: water tracker, healthy recipes, calorie calculator.