Welcome to the
3-3-30 Formula™
At Lunoes, we believe that healthy movement should be approachable, beautiful, and designed with you in mind.
That’s why we created the 3-3-30 Formula™ — an easy-to-follow framework that fits seamlessly into your everyday life.
Whether you’re walking the neighborhood, strengthening at home, or sneaking in a few mindful moments before dinner,
our formula helps you move with intention — and without overwhelm.
The 3-3-30 Formula™
3 exercises. 3 sets. 30 repetitions.
This short, powerful method takes just 10–15 minutes a day
and is designed for longevity, confidence, and results you can feel.
Here’s how it works:
-Pick your focus (upper, lower, or core)
-Choose any 3 exercises below
-Do 3 sets of each exercise — 30 reps per set
This high-rep, low-impact approach builds strength without risk, supporting graceful aging and strong living —
no gym, no guesswork, no subscriptions.
Jump to Your Equipment:
Formula Bangles Movements
Side Plank – Stack shoulders and hips, hold steady or lift and lower top leg. Switch sides.
Bent-Knee Crunch with Ankle Weights – Knees up, crunch in. Extra load, extra gain.
Glute Bridge – Drive through your heels, squeeze glutes at the top.
Hollow Body Hold – Engage your core and keep your low back grounded.
Bent Knee Flutter Kick - Extend both legs off the ground and slowly flutter kick, alternating legs — one lifts toward 90°, the other lowers.
Bicycle Crunch – Slow down and exaggerate the twist for added burn.
Should Flys - Elbows at 90 degree angle, raise elbows to should height, release elbows down to hip.
Arm Circles - Palms face forward, pinkies touch, circle arms above head, thumbs touch.
Bicep curls- Hands by hips, curl biceps to 90 degree angle, thumbs up.
Tricep Kickback - Slight fold forward, elbows stay tight by side, kickback bent elbow to straight.
Punches - Keep elbows tucked into side, hands at chin height, punch forward corkscrewing hand during the extension.
Serve the platter - Palms to the sky, elbows stay at 90 degree angle whole time, press arms forward to straight position, then pull back to hips
Formula Bars Movements
Hammer Curl - Hold bars at your sides, palms facing in. Bend elbows to lift the weights toward your shoulders. Lower with control. Keep elbows close, core engaged.
Wide Hammer Curl – Curl from a wide grip to target your biceps and forearms.
Bent-Over Rear Delt Fly – Hinge at the hips, fly arms out wide, and control the return.
Oblique Side Bend – Hold the bar at one side and lean to the opposite. Alternate sides.
Tricep Kickback – Elbows up, extend arms straight back to hit your triceps.
Front Raise – Hold the bar and lift it straight in front of you. Keep your core engaged.
Chest Press- elbows start at 90 degree, press arms straight over chest line, add leg lifts for more challenge.
Plank Hold Pulls- Hold a plank position, alternate pulling weight across floor, opposite hand pulls.
Reverse Lunges- Hold bars either by side or bent elbows, step foot back to lower to 90 degree angle.
Curtsy Lunge- take leg back and go diagonally behind opposite leg, bend both knees, chest tall, front knee stays over front ankle.
Pilate Squat- feet wider than hips, toes turned out, lower into a deep squat, chest lifted.
Single Leg Deadlift- shift weight on forward leg, opposite leg slightly behind, soft knees, flat back and tight core, hinge at the hips and lower until chest to floor, rise and squeeze glutes.
Formula Tri Movements
Front Arm Raise – Raise to shoulder height, focusing on slow, steady movement.
Bus Driver – Extend arms straight and rotate side to side to fire up shoulders and obliques.
Single-Arm Row – Pull with one arm to activate your lats and core. Keep your back flat.
Single-arm Upright Row - Hold the triangle in one hand. Pull it up along your body to chest height, elbow leading. Lower with control. Keep core tight and shoulders relaxed.
Bent Over Wide Row – Hinge at the hips, grip wide, and squeeze shoulder blades together.
Shoulder Press – Press overhead and lower with control. Great for shoulders and triceps.
Twists- seated, hinge slight back, engage core, hold still and rotate triangle from side to side, touching the floor with the tri.
Ball Crunch - reach tri over head, extending legs straight, then exhale and bring tri towards the toes and tuck into a ball.
Table Top Crunch - hang the triangle from one or both legs, keep legs in a still table top position, crunch elbows towards knees and then release.
Hip hinge swing - feet shoulder with apart, triangle hangs, push hips back and let tri swing between legs, thrust hips forward quickly, bringing the tri to chest height, arms relaxed hips and glutes do all the work.
Reverse Lunges- step one foot back, bend both knees, front tight should be parallel to the floor, back knee lowers towards the ground.
Lunge Pull through- Reverse lunge, pull tri through the legs alternate each step.
Formula Board Movements
Plank to Pike- straight leg, hip raise.
Plank, leg swing. Straight legs, swing side to side.
Single Leg Bear- Keep opposite leg extended while tucking other leg to 90 degrees.
Single arm pushups- extend arm on board into low pushup position.
Single Leg Lateral Lunge- leg on the board stays straight, bend standing leg while reaching board laterally.
Bear- Knee tuck to 90 degrees, extend straight legs.
Wheel barrel- kneeling, straight arm, tuck hips- reach arms forward- pull back.
Single Leg Reverse Lunges- leg on board bends back- knee towards floor while standing leg bends to 90 degrees.