Who Is This Program For
Designed for diplomatic personnel, this program helps maintain peak physical condition anywhere, anytime. Given
the high demands and intense workloads of the profession, maintaining physical fitness is not just a personal choice but
a professional necessity.
For busy diplomats on the go
Created specifically for diplomats and embassy personnel with frequent travel schedules and time constraints.
Unlimited Flexibility
The exercises can be performed anywhere — on a plane, in an office,
or in a hotel room.
Sustained Fitness
Consistent workouts are key
to maintaining overall body tone
and physical health.
Core Training Principles
This program consists of short, straightforward exercises created specifically for diplomatic personnel, prioritizing efficiency and professional relevance.
  • Minimalist & Adaptable
    Our exercises can be done effortlessly in any setting, no matter how limited the space.
  • Proving the Need
    We use our training system to convince diplomatic professionals that physical fitness is a critical component of their success.
  • Proven Effectiveness
    This set of exercises is aimed at improving your general fitness and supporting long-term health.
Some of our exercises
Diplomat: "Just stood through a two-hour ceremony, and now I have a flight and
an hour-long speech ahead of me. I need to get the blood flowing in my legs. What can I do right now?"
A basic cardio move to get your heart pumping. While standing still, mimic walking
by alternately lifting your knees. Perfect for a warm-up or active rest—just adjust your
pace to match the intensity you need.
Diplomat: "Sat in a stiff chair all day during negotiations. I feel like I won't be able to stand up soon. How can I stretch my stiff legs and back without drawing the delegation's attention?"
The ultimate leg and glute builder. From a standing position, drop into a squat by
bending your knees and pushing your hips back as if you're sitting into an imaginary
chair, then drive back up
to the starting position.
Keep your back straight throughout the move.
Diplomat: "My head is buzzing after
a three-hour debate, and I need to be in full readiness in ten minutes. Is there a way
to quickly ‘reboot’ my focus and release tension?"
Stand up straight, feet parallel. Relax. Close your eyes. Remain completely still
for one minute. Direct your attention to your breathing. When the desire to move arises, do not give in to it. Simply observe the sensation while keeping your breath calm. This trains patience through conscious inaction. After a minute, take a deep breath and open your eyes.
Diplomat: "Been writing and reading documents all day; my neck and back feel like wood. I need to stretch somehow, but still look… not like I'm warming up at the gym. Any suggestions?"
This one targets your core and boosts spinal mobility. Standing or seated, rotate your upper body and shoulders to one side, then smoothly to the other. Keep your hips stable and facing forward—let your core do the work.
Diplomat: "It's -10°C outside, and the hotel has no gym. I need to warm up and energize my entire body in five minutes before an important morning call.
Any ideas?"
Start with feet shoulder-width apart. Slightly bend your knees and push your hips back. Swing your arms back, then powerfully jump up, swinging your arms forward. Keep your body straight in the air. Land softly on the balls of your feet, roll to the full foot,
and bend your knees to absorb
the impact. Return to the start, keeping your back straight throughout.
Diplomat: "After 10 hours on a plane,
my whole body is stiff. I feel like a character from ‘The Walking Dead.’ How can I safely and gently release tension in my lower back?"
A great move for stretching your back and hamstrings. From standing, hinge at your
hips and fold forward with
a straight back, letting your arms and head hang loose
towards the floor. You can soften your knees a bit if you feel any tightness.
Program Benefits
Our project explores how personalized fitness programs can be the key to solving three major challenges:
  • Health & Performance
    Reducing burnout, boosting energy and sharpening focus for complex decision-making.
  • Staying Ahead of the Curve
    Implementing wellness programs is a global trend for strong leadership. It's time to bring this to Russia.
  • National Image
    A fit and energetic appearance of Russia's representatives strengthens the country's authority on the world stage.
Feedback
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in touch and receive a personalized training program tailored to your goals. You can also use our Telegram-bot.
Authors: Bekbaev Rasim, Nikiforova Anna, Tokarev Danil