Full Body Workouts

  • Ultimate 7-Day Summer Body Workout Plan for 2025

    Get stronger & feel confident with this 7-day summer body workout! Quick, effective moves to sculpt & energise. Let’s do this!

    First things first, let’s get one thing straight – this summer body workout plan isn’t about punishing yourself for enjoying ice cream or trying to shrink into some ridiculous beauty standard.

    You do not need to change your body to be worthy of wearing a bikini, rocking shorts, or feeling good in your own skin. Any body is a summer body if you decide it is.

    The real goal here? Confidence. Strength. Feeling like an absolute legend when you move.

    It’s about showing up for yourself, building strength, boosting your energy, and getting that little extra pep in your step when you strut into summer.

    So no pressure, no stress—just a summer body workout plan that’ll make you feel stronger, fitter, and full of confidence.

    Ready? Course you are.


    The Plan (Yes, You Can Handle This)

    Each day focuses on a different area to keep things interesting and your body guessing. We’re blending strength, cardio, and mobility to get maximum results without maximum effort. (Work smarter, not harder, yeah?)

    • Day 1: Full-Body Strength & Power
    • Day 2: Cardio Blast (It’s Not That Bad, I Promise)
    • Day 3: Core & Abs (Because We Like a Strong Middle)
    • Day 4: Lower Body Burn
    • Day 5: Upper Body & Arms
    • Day 6: HIIT & Fat-Burning Fun
    • Day 7: Mobility & Recovery (Because You’re Not a Robot)

    Now, let’s break it down.


    Day 1: Full-Body Strength & Power

    Why? Because we want muscle, and muscle is what makes you look tight, toned, and strong. Plus, it burns fat like a furnace.

    The Workout:

    • Squats – 3 sets of 12
    • Push-ups (on knees if needed, no shame here!) – 3 sets of 10
    • Dumbbell Deadlifts – 3 sets of 12
    • Bent-Over Rows – 3 sets of 10
    • Plank – 30 seconds (or however long you can avoid swearing at me)

    Tough-love tip: You are stronger than you think. Keep your form solid, and push through. No half-arsing it.


    Day 2: Cardio Blast (It’s Not That Bad, I Promise)

    Why? Because cardio helps torch fat and makes you feel like a superhero when your fitness levels skyrocket.

    The Workout: (Pick one!)

    1. Outdoor run: 20 minutes
    2. HIIT Circuit:
      • 30 seconds Jump Squats
      • 30 seconds Mountain Climbers
      • 30 seconds High Knees
      • Rest 30 seconds, repeat 3-4 times

    Tough-love tip: You’re not “bad at cardio”—you just haven’t trained it yet. Do what you can, push a little harder than you think you can, and watch yourself improve.


    Day 3: Core & Abs (Because We Like a Strong Middle)

    Why? Because core strength = better posture, less back pain, and a stomach that doesn’t give up after 10 sit-ups.

    The Workout:

    • Bicycle Crunches – 3 sets of 20
    • Russian Twists – 3 sets of 20
    • Leg Raises – 3 sets of 15
    • Plank (again) – 30-45 seconds

    Tough-love tip: Abs are built in the kitchen, yes, but strong core muscles make all your workouts better.


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    SUMMER BODY WORKOUT

    Day 4: Lower Body Burn (AKA You’ll Feel This Tomorrow)

    Why? Because sculpted legs and a firm bum don’t just happen on their own.

    The Workout:

    • Squats – 3 sets of 12
    • Bulgarian Split Squats (yep, they’re awful but worth it) – 3 sets of 10 each leg
    • Glute Bridges – 3 sets of 15
    • Calf Raises – 3 sets of 20

    Tough-love tip: The burn means it’s working. Keep going. You’ll be strutting around like a goddess in no time.


    Day 5: Upper Body & Arms (Because Toned Arms Look Amazing in Summer Dresses)

    Why? Because we love strong, sculpted shoulders and defined arms.

    The Workout:

    • Shoulder Press – 3 sets of 12
    • Triceps Dips – 3 sets of 10
    • Bicep Curls – 3 sets of 12
    • Push-ups (yes, again) – 3 sets of 10

    Tough-love tip: If you think “I don’t want to get bulky,” don’t worry, you won’t. You’ll just look strong, confident, and capable.


    Day 6: HIIT & Fat-Burning Fun (Short, Sweet, and Spicy)

    Why? Because HIIT is the ultimate fat-torching secret.

    The Workout:

    • 40 seconds Jump Squats
    • 40 seconds Burpees
    • 40 seconds Jump Lunges
    • Rest 30 seconds, repeat 3-4 times

    Tough-love tip: This is where the magic happens. It’s fast, sweaty, and over before you know it. Get it done!


    Day 7: Mobility & Recovery (Because You’re Not a Robot)

    Why? Because your body needs love too.

    The Workout:

    • Deep Squat Hold – 30 seconds
    • Hip Flexor Stretch – 30 seconds each side
    • Shoulder Stretch – 30 seconds
    • Seated Forward Fold – 30 seconds

    Tough-love tip: Recovery is as important as the workouts. Stretch, hydrate, and rest like a pro.


    Your Ultimate Summer Body Plan – Don’t Miss These!

    Final Pep Talk (Read This if You’re Doubting Yourself)

    You don’t need to be perfect with this summer body workout. You just need to start. One workout at a time. One rep at a time.

    You are capable of more than you think, and if you stick with this, you’ll be stronger, fitter, and more confident in just seven days.

    So go on—get your trainers on, get moving, and let’s make this summer the one where you feel unstoppable.

    No excuses. No self-doubt. Just you, putting in the work and becoming the best version of yourself.

    Let’s do this.


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    SUMMER BODY WORKOUT
  • The Ultimate Pilates Kit: 17 Must-Have Products to Take Your Workouts to the Next Level

    Pilates Kit

    Let’s talk your Pilates kit. You’ve decided to commit to your core strength, flexibility, and full-body toning, but let’s be real: You can’t just roll out of bed and expect to magically become a Pilates princess overnight.

    You need the right kit, the right mindset, and maybe a little kick up the backside to keep going when your abs start screaming.

    Lucky for you, I’ve rounded up the best Pilates must-haves to level up your home workouts, whether you’re on a budget, ready to splurge, or just need some solid nutrition staples to keep you going.

    So grab a cuppa, get comfy, and let’s get you kitted out for success, strength, and seriously toned abs.


    Budget-Friendly Pilates Essentials (Because Who Says Fitness Has to Cost a Fortune?)

    You don’t need to drop a fortune to get a killer Pilates workout at home. A few smart investments can make a world of difference—without making your bank account cry.

    Amazon Basics Resistance Bands Set – No dumbbells? No worries. These bands will have your glutes burning in minutes.

    Amazon Basics Resistance Bands, Set of 5
    $14.20
    Get it on Amazon
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    Thick Yoga Mat – Because your back deserves better than a cold, hard floor. Extra cushioning means extra comfort.

    Retrospec Solana Yoga Mat 1/2 Thick
    $24.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    02/27/2025 11:03 am GMT

    BalanceFrom Pilates Ring – Say hello to deeper core engagement and a full-body workout in one lightweight ring.

    Balanced Body Ultra-Fit Circle, Pilates Ring Resistance Trainer
    $35.00
    Get it on Amazon
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    03/10/2025 02:26 pm GMT

    URBNFit Mini Exercise Ball – A tiny ball that makes a massive difference in your core strength. Trust me, your abs will feel this one.

    URBNFit Small Exercise Ball - 9-inch Mini Pilates Ball with Fitness Guide
    $7.49
    Get it on Amazon
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    03/10/2025 02:27 pm GMT

    ProsourceFit Core Balance Disc Trainer – Perfect for improving core strength, posture andstability.

    ProsourceFit Core Balance Disc Trainer
    $18.11
    Get it on Amazon
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    03/10/2025 02:28 pm GMT

    Splurge-Worthy Pilates Upgrades (Because You Deserve a Little Luxury, Darling)

    Want to feel like you’re at a high-end Pilates studio while still wearing your old pyjamas at home? These upgrades are for you.

    Liforme Yoga Mat – The Rolls-Royce of mats. Non-slip, eco-friendly, and totally worth it.

    Liforme Original Yoga Mat
    $149.95
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/10/2025 02:31 pm GMT

    Foldable Pilates Reformer & Equipment – If you’re ready to go all in, this foldable reformer will take your workouts to another planet.

    Faittd Foldable Pilates Reformer & Equipment
    $1,899.99
    Get it on Amazon
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    03/10/2025 02:35 pm GMT

    Theragun Massage Gun – Your muscles will thank you later when you’re not waddling around like a penguin after leg day.

    TheraGun Pro Handheld Deep Tissue Massage Gun
    $379.99


    Get it on Amazon
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    03/10/2025 12:26 pm GMT

    Bala Bangles Wrist & Ankle Weights – Want to feel extra fancy while torching your muscles? These stylish weights will do the trick.

    Bala Bangles Wrist & Ankle Weights
    $55.00

    Bala Bangles are the ultimate lazy girl fitness hack—wear them while walking, doing chores, or even just waving your hands around, and boom, instant resistance training. Effortless strength-building, no gym required!

    Get it on Amazon
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    02/27/2025 11:46 am GMT

    Alo Moves Subscription – Access to top-notch Pilates classes on demand. Perfect if you need someone to boss you around (in a good way).


    Nutrition Staples for Pilates (Because You Can’t Build Strength on Tea and Toast Alone)

    Your muscles need fuel, and your body needs hydration. Here’s how to keep yourself energised and ready to crush your next session.

    Vital Proteins Collagen Peptides – Helps joint health and muscle recovery. Bonus: It keeps your skin looking fab.

    Vital Proteins Grass Fed Collagen Peptides
    $19.97
    Get it on Amazon
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    03/06/2025 10:31 am GMT

    KOS Organic Plant-Based Protein Powder – Clean, delicious, and doesn’t taste like chalk. Perfect for muscle recovery.

    KOS Organic Plant Based Protein Powder
    $54.99
    Get it on Amazon
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    03/10/2025 12:43 pm GMT

    Ultima Electrolyte Drink Powder – Because sweating buckets = needing to replenish those minerals. No sugar, just hydration.

    Ultima Replenisher Daily Electrolyte Powder
    $20.99
    Get it on Amazon
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    03/06/2025 10:27 am GMT

    RXBAR Protein Bars – Whole-food protein bars that actually taste good and don’t have a mile-long ingredient list.

    RXBAR Protein Bars Variety Pack (12 Bars)
    $27.99
    Get it on Amazon
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    02/27/2025 11:18 am GMT

    Naturealm Mushroom Coffee – A jitter-free coffee alternative that boosts focus and supports endurance.

    Naturealm Sacred 7 Organic Mushroom Powder for Coffee
    $34.99
    Get it on Amazon
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    03/10/2025 02:43 pm GMT

    Must-Have Pilates Kit Gear for Your Home Studio (So You Can Work Out Like a Pro Without Leaving the House)

    Turn your living room into your Pilates sanctuary with these game-changing essentials.

    Gorilla Mats Large Exercise Mat – More space = more movement. This is a must if you hate feeling cramped.

    Gorilla Mats Premium Large Exercise Mat 6' x 4' x 1/4"
    $129.95
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/10/2025 02:45 pm GMT

    APEXUP Stability Ball – Great for core work, balance, and pretending you’re at a fancy Pilates studio.

    APEXUP Yoga Ball Exercise Ball
    $19.99
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/10/2025 02:46 pm GMT

    Manduka Cork Yoga Block Set – Helps with proper form and deeper stretches. Plus, it makes you look extra professional.

    Manduka Yoga Cork Block
    $20.00
    Get it on Amazon
    I earn a commission if you make a purchase, at no additional cost to you. It's one of the ways I support my blog 🙂
    03/10/2025 02:47 pm GMT

    You Got This!

    Listen, Pilates isn’t just about exercise—it’s about feeling strong, confident, and unstoppable.

    Whether you’re just getting started with my Wall Pilates challenge, looking to build core strength, or finally committing to daily movement, having the right Pilates kit makes all the difference.

    So pick your must-haves, roll out your mat, and get moving—because that strong, sculpted, confident version of you? She’s already in there. You just need to bring her out.

    Now go on, save this list, treat yourself to some Pilates gear, and start smashing your workouts.

    You’re stronger than you think.


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    PILATES KIT
  • The Ultimate Guide to Leg & Glute Training: Best Exercises, Workouts & Nutrition for Maximum Gains

    Leg & Glute Training

    Want to grow strong, sculpted legs and glutes without wasting time on workouts that don’t work? This is the Leg & Glute Training guide for you!

    Whether you’re training at home or hitting the gym, this guide has everything you need—whether you’re a beginner, a gym women regular, or someone looking for a quick, intense session with no equipment or home weights.

    Building your best legs and glutes takes more than just squats. The right plan, the best gym machines, and the best home workouts for women can make all the difference.

    Whether you’re lifting dumbbells, a barbell, a kettlebell, using a cable machine, or just a resistance band, the right approach matters.

    This guide covers everything from gym weights to no-equipment, home workouts, ensuring you build strength while avoiding common mistakes.

    Let’s get started.


    1. Glute Isolation vs. Compound Moves: What Builds Better Glutes?

    Not all gym machines or home weights workouts are equal when it comes to growing strong glutes.

    Some exercises—like squats, deadlifts, and lunges—are compound moves, meaning they use multiple muscle groups. These are great for strength but may not always be the best at directly targeting your glutes.

    Then you’ve got glute isolation moves—like hip thrusts, cable kickbacks, and resistance band exercises. These are perfect for a quick, intense burn that grows your glutes without overloading your legs.

    Learn more in this post: Glute Isolation vs. Compound Moves: What Builds Better Glutes?

    leg and glute plan

    2. The Best Leg & Glute Exercises at the Gym

    If you’re heading to the gym, make sure you’re using the best gym machines and gym weights for maximum results.

    Whether you’re a beginner or advanced, these are some of the top gym machines and gym weights exercises for women:

    • Barbell hip thrusts (grow your glutes fast)
    • Kettlebell sumo deadlifts (home or gym)
    • Dumbbell Bulgarian split squats (intense and effective)
    • Cable kickbacks (best for isolation)

    A well-structured plan using a cable machine, barbell, or resistance band can take your leg and glute workouts to the next level. Find out more of the best moves in the post.

    Discover more of the best leg exercises: Best Leg Exercises at the Gym – A Quick Cheat Sheet

    woman in black sports bra and black leggings doing exercise

    3. The Complete Leg & Glute Workout Plan (From Home to Gym)

    Time to grow those glutes and legs with a structured plan that works for both gym women and those training at home for women.

    This full plan includes:

    • Home workouts with no equipment
    • Quick, intense dumbbell and barbell routines
    • Best gym machine workouts for glute growth
    • Beginner-friendly resistance band exercises

    Whether you’re training with home weights, gym weights, or a cable machine, this plan will keep you progressing.

    Follow the full plan here: Complete Leg & Glute Training Plan


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    4. How to Grow Your Glutes Without Growing Your Thighs

    If you want to grow your glutes but keep your legs lean, you need the right home and gym plan.

    What works best:

    • Cable kickbacks (isolate glutes without overloading quads)
    • Resistance band glute bridges (intense burn at home)
    • Dumbbell Romanian deadlifts (hamstring and glute focus)

    Avoid gym machines that overly activate the quads, and instead, stick to barbell, dumbbell, kettlebell, and resistance band exercises that focus on glute growth.

    Learn to target your booty here: How to Grow Your Glutes Without Growing Your Thighs

    a woman squats on a barbell in a gym

    5. The Most Common Glute Activation Mistakes (And How to Fix Them!)

    If your glutes aren’t activating, your plan might not be as effective as it could be. Many women rely too much on heavy lifting without focusing on proper activation.

    Fix these mistakes:

    • Use a resistance band before starting your gym or home workout
    • Avoid going too heavy too soon—focus on mind-muscle connection
    • Include quick, intense glute-focused exercises

    Check out how to fix these mistakes here: The Most Common Glute Activation Mistakes (And How to Fix Them!)

    leg & glute training

    6. The Best Nutrition for Leg & Glute Growth

    You can follow the best plan in the world, but without proper nutrition, your gym or home workout efforts will only take you so far.

    For leg and glute growth, make sure you’re getting:

    • Protein (chicken, tofu, protein shakes)
    • Carbs (sweet potatoes, rice, oats)
    • Healthy fats (avocado, nuts, olive oil)

    Fuel your quick, intense workouts with proper meals and stay hydrated to maximise recovery.

    Create your nutrition plan with this post: What to Eat for Maximum Leg & Glute Growth


    leg and glute plan

    Final Thoughts: Ready to Build Stronger Legs & Glutes?

    No more guessing. No more wasting time on gym machines that don’t work or home workouts that don’t challenge you.

    This leg & glute training plan gives you everything you need.

    Time to get started. No excuses. This full plan will help you grow stronger, train smarter, and feel amazing.

    What’s your biggest leg day struggle? Drop a comment—I’ve got your back.

    Want more? Download my free workout guide and take your training to the next level.


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  • How to Grow Your Glutes Without Growing Your Thighs

    Let’s get one thing straight—there’s nothing wrong with strong thighs. Muscular legs are powerful, functional, and downright impressive. But if your goal is to grow your glutes without adding too much size to your thighs, that’s completely valid too.

    The problem? Your quads (those big muscles at the front of your thighs) love to take over, especially when you’re doing squats, lunges, and leg presses.

    So, if you’ve been training hard and wondering, Why do my legs keep growing, but my glutes are still missing in action?, don’t worry—I’ve got you.

    You need a smart plan—one that prioritises glute activation while keeping quad engagement low. Whether you train at home with no equipment or in the gym with weights, this guide will show you exactly how to shift the focus to your glutes without overdoing it on your thighs.


    Why Your Quads Keep Taking Over

    Your quads are eager overachievers—they’ll jump in and take over any lower-body move if you let them. This happens because:

    • Most traditional leg exercises are quad-dominant (think squats, leg presses, lunges).
    • Your glutes aren’t activating properly before your workout, so your quads step in.
    • You’re going too heavy too soon, making your body rely on stronger, more dominant muscles.

    The solution? Less quad-dominant work, more glute isolation, and better activation strategies. Let’s get into it.

    leg and glute plan

    The Best Exercises to Grow Your Glutes (Without Growing Your Thighs)

    If you want to sculpt your glutes without adding unnecessary size to your quads, these are the exercises you need in your home or gym plan.

    1. Cable Kickbacks – Maximum Glute Burn, Zero Quad Involvement

    If you’re training at the gym, the cable machine is about to become your best mate. Cable kickbacks are a fail-proof way to grow your glutes without recruiting your quads.

    How to do it:

    • Set the cable to a low position and attach an ankle strap. I’ve found a lot of gyms don’t actually have ankle strap, you can buy your own pair and keep them in your gym bag – Like these ones)
    • Stand with a slight bend in your standing leg, then kick back slowly, squeezing your glutes at the top.
    • Control the movement—no swinging your leg like you’re auditioning for a martial arts film.

    No gym? No problem. Swap the cable machine for a resistance band and do the same movement at home.


    2. Resistance Band Glute Bridges – The Home Workout Hero

    If you train at home with no equipment, this move is one of the best. It’s simple, but when done right, it burns in the best way possible.

    Why it works:

    • Keeps all the focus on your glutes, not your thighs.
    • Great for home workouts or adding extra burn at the gym.
    • Can be made more intense with dumbbells, a barbell, or a kettlebell.

    How to do it:

    • Loop a resistance band just above your knees.
    • Lie on your back with your feet planted, then drive your hips up, squeezing your glutes at the top.
    • Keep the movement controlled and don’t let your lower back take over.

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    GROW YOUR GLUTES

    3. Dumbbell Romanian Deadlifts – The Secret to Strong Glutes Without Thick Thighs

    If you want to grow your glutes without overloading your quads, this is one of the best exercises you can do.

    Why it works:

    • Targets the glutes and hamstrings, leaving your quads out of it.
    • Works with dumbbells, a barbell, or a kettlebell.
    • Builds serious strength while shaping your lower body.

    How to do it:

    • Hold a dumbbell, barbell, or kettlebell in front of you.
    • Hinge at the hips (not the knees) and lower the weight, keeping your back straight.
    • Squeeze your glutes to return to standing—don’t let your quads take over.

    If you feel it more in your quads, you’re bending your knees too much—stick to a proper hip hinge.


    What NOT to Do If You Want to Keep Your Thighs Lean

    1. Avoid Quad-Dominant Gym Machines

    Some gym machines are great for building leg strength, but if you’re trying to focus on glute growth, these can work against you:

    • Leg Extensions – Direct quad isolation, no glute benefits.
    • Leg Press (Feet Too Low on the Platform) – If you use this machine, place your feet higher to shift the focus to your glutes.
    • Smith Machine Squats – The fixed bar path encourages quad dominance over glutes.

    2. Stop Thinking Squats Are the Only Answer

    Squats are fantastic, but if your goal is glute growth without bigger thighs, you need more glute isolation work.

    Add hip thrusts, Romanian deadlifts, and cable kickbacks into your routine.

    3. Don’t Go Too Heavy Too Soon

    Lifting heavy weights is brilliant, but only if your glutes are actually doing the work. If your quads keep taking over, lower the weight and focus on proper muscle activation first.

    leg and glute plan

    The Best Training Plan for Glute Growth Without Bulking Up Your Quads

    Gym Plan (Machines & Weights)

    • Cable Kickbacks – 3 sets x 12 reps each leg
    • Dumbbell Romanian Deadlifts – 3 sets x 10 reps
    • Barbell Hip Thrusts – 3 sets x 10 reps
    • Glute Bridges (Resistance Band or Barbell) – 3 sets x 12 reps
    • Step-Ups (Dumbbell or Bodyweight) – 3 sets x 10 reps each leg

    Home Plan (No Equipment or Resistance Band Focused)

    • Banded Glute Bridges – 3 sets x 12 reps
    • Single-Leg Glute Bridges – 3 sets x 10 reps each leg
    • Romanian Deadlifts (Dumbbell or Kettlebell) – 3 sets x 10 reps
    • Step-Ups (Bodyweight or Dumbbell) – 3 sets x 10 reps each leg
    • Banded Kickbacks – 3 sets x 12 reps each leg

    Maximise Your Glute Gains

    Want to take your glute growth to the next level? This series has everything you need—from the best workouts to game-changing nutrition tips. Dive into each post and build stronger, sculpted legs and glutes the smart way.

    Follow this full series and get on the path to stronger, sculpted glutes!

    Final Thoughts – Build the Booty, Not the Bulk

    You can grow your glutes without adding unnecessary size to your thighs. It’s all about training smart, choosing the right exercises, and keeping your quads in check.

    So whether you’re lifting a barbell at the gym, using a dumbbell at home, or smashing a resistance band session, the key is glute-focused movement and proper activation.

    Next up: [The Most Common Glute Activation Mistakes (And How to Fix Them!)]—because if your glutes aren’t actually firing, none of this will work the way it should. Let’s get those muscles switched on.


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    GROW YOUR GLUTES
  • Best Leg Exercises at the Gym – A Quick Cheat Sheet to Machines & Weights for Maximum Gains

    Best Leg Exercises at the Gym – A Quick Cheat Sheet to Machines & Weights for Maximum Gains

    Right, so in the last post we got the basics down—compound vs. isolation exercises, when to do what, and how to actually target your glutes properly. But now, let’s talk specifics. What are the best leg exercises?

    Because let’s be honest, walking into the gym without a plan is like going food shopping while hungry—you’ll end up doing a bit of everything, but none of it well.

    You need to know exactly which exercises will help you grow strong, sculpted legs and abs while making the best use of the equipment available.

    Whether you’re a beginner looking for a no-fail plan, a gym women regular wanting to step up your game, or someone who prefers training at home with no equipment or resistance bands, this post will help you train smarter, not harder.

    Let’s get those legs working.


    The Best Gym Machines & Weights for Leg & Glute Growth

    When it comes to gym training, you’ve got three main categories of equipment:

    1. Free weights – Barbell, dumbbell, kettlebell – best for full-body strength and functional movement.
    2. Gym machines – Leg press, leg curl, cable machines – best for controlled movements and isolating muscles.
    3. Bodyweight & resistance band work – Great for home workouts or adding extra activation before lifting heavy weights.

    Each has its place in a good plan, so let’s break it down.

    leg and glute plan

    1. Best Free Weight Exercises for Legs & Glutes

    If you want to build significant muscle, you can’t avoid weights. Whether it’s a barbell, dumbbell, or kettlebell, free weights force your muscles to work harder to stabilise, which means better strength, balance, and growth.

    Top Free Weight Exercises

    • Barbell Back Squat – The king of all leg exercises. Works your full lower body while engaging your abs for stability.
    • Dumbbell Bulgarian Split Squat – Burns like nothing else but grows your legs and glutes like magic.
    • Kettlebell Sumo Deadlift – A quick, intense exercise that keeps the focus on your glutes and hamstrings.
    • Dumbbell Step-Ups – Brilliant for balance, strength, and a killer leg pump.
    • Barbell Hip Thrusts – The best glute exercise, full stop.

    If you’re training at home, swap the barbell for dumbbells, a kettlebell, or a resistance band. No equipment?

    Try bodyweight squats and glute bridges to get started.


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    Best Leg Exercises at the Gym – A Quick Cheat Sheet to Machines & Weights for Maximum Gains

    2. Best Gym Machine Exercises for Legs & Glutes

    If you train at the gym, make the most of machines. They’re beginner-friendly, help you lift heavier without worrying about balance, and reduce injury risk.

    Top Gym Machine Exercises

    • Leg Press Machine – Great for growing your legs and glutes while supporting your lower back.
    • Cable Kickbacks – Use the cable machine for glute isolation without loading your quads.
    • Leg Curl Machine – A must for hamstring strength—strong hammies = better squats and deadlifts.
    • Leg Extension Machine – Perfect for quad strength and knee support.
    • Hip Abduction Machine – The “glute-growing” machine—use it at the end of your workout for an intense burn.

    If you train at home, replicate these movements with resistance bands or dumbbells. For example, a banded glute kickback mimics the cable machine version just fine.

    leg and glute plan

    3. Best No-Equipment & Resistance Band Exercises for Leg Day

    No weights? No problem. Home workouts can still be quick, intense, and effective—you just need the right exercises.

    Top No-Equipment Exercises

    • Bodyweight Squats – The best starting point for strength and endurance.
    • Lunges (Forward & Reverse) – Burns, but builds strength in your full lower body.
    • Glute Bridges – Brilliant for activating your glutes and abs before heavier training.
    • Wall Sits – Looks easy until you hit 30 seconds in and start questioning life choices.

    Top Resistance Band Exercises

    • Banded Squats – Adds extra tension for better glute engagement.
    • Banded Side Walks – A quick, intense warm-up to activate your glutes.
    • Banded Kickbacks – Mimics the cable machine version but home-friendly.
    • Banded Glute Bridges – A home weights alternative to barbell hip thrusts.

    Pro tip: Mix it up. If you train at the gym, start with gym machines and weights, then finish with resistance bands for extra burnout. If you’re at home, combine no-equipment moves with bands to create the best challenge.

    Maximise Your Glute Gains

    Want to take your glute growth to the next level? This series has everything you need—from the best workouts to game-changing nutrition tips. Dive into each post and build stronger, sculpted legs and glutes the smart way.

    Follow this full series and get on the path to stronger, sculpted glutes!


    Final Thoughts: Get the Best Leg & Glute Gains

    No more aimless gym sessions. No more second-guessing your exercises.

    Whether you’re using barbells, dumbbells, kettlebells, gym machines, or no equipment at all, you now have the best plan to train smarter, grow stronger, and feel amazing.

    Ready to take it up a notch? In the next post, I’ve got the Ultimate Leg & Glute plan for you!


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  • Understanding Glute & Leg Training: Isolation vs. Compound Moves

    Glute & Leg Training

    Leg day. You either love it, fear it, or spend half of it wondering if you’re actually working your glutes or just punishing your quads for existing. The truth? Not all glute & leg training exercises are created equal—some are power moves that engage your full lower body, while others hone in on your glutes like a laser beam.

    So, what’s the deal? Should you be squatting your life away or spending hours doing cable kickbacks like your favourite fitness influencer?

    And if you’re training at home, can you even do these exercises with no equipment and still get results?

    Let’s break it all down—the difference between compound and isolation exercises, when to use them, and how to create the best plan for growing stronger legs and glutes.

    Whether you’re lifting a barbell at the gym, smashing a kettlebell in your home workout, or using a resistance band for a quick, intense session, this guide will set you straight.


    What’s the Difference Between Compound and Isolation Exercises?

    You’ve probably heard these terms before, but let’s make it crystal clear:

    • Compound Exercises = The multitaskers of the fitness world. These work multiple muscles at once, so you’re getting more bang for your buck with every rep. Think squats, deadlifts, and lunges—they build strength, burn calories, and engage everything from your glutes to your abs.
    • Isolation Exercises = The precision tools. These target one muscle group at a time, meaning less distraction, more burn. Think hip thrusts, leg curls, and cable kickbacks—all about glute activation and sculpting.

    Both are powerful tools, but knowing when to use them is key.

    leg and glute plan

    Compound Moves: The Heavy Lifters

    If you want to grow your lower body while building strength, compound exercises are your best mates. These moves mimic real-life movements, improve balance, and help you get stronger, faster.

    Best Compound Moves for Glutes & Legs

    Gym (Equipment & Machines)

    • Barbell Squats – The king of leg day. Hits your glutes, quads, hamstrings, and core all in one move.
    • Deadlifts (Barbell or Dumbbell) – Whether you go Romanian, sumo, or conventional, this move is a glute and hamstring powerhouse.
    • Leg Press (Gym Machine) – A solid gym weights option for growing strength while protecting your lower back.
    • Walking Lunges (Dumbbell or Kettlebell) – Burns like hell but sculpts your legs and glutes like nothing else.
    • Cable Pull-Throughs – Similar to deadlifts but with a cable machine, keeping tension on your glutes the entire time.
    woman in black tank top and black shorts holding black barbell

    Home Workouts (No Equipment or Weights Needed!)

    • Bodyweight Squats – Perfect for beginners, but you can level up by adding a resistance band.
    • Step-Ups – Find a sturdy surface (a bench, a step, or even your sofa) and get those glutes working.
    • Bulgarian Split Squats – All you need is a chair or couch to turn leg day into a death sentence (in the best way possible).
    • Glute Bridges – A simple yet effective no equipment move that activates your glutes and abs.
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    When to Prioritise Compound Moves:

    • If you want to get stronger and lift heavier gym weights
    • If you’re short on time and need a quick, intense full-body workout
    • If you want to train your core and abs alongside your legs and glutes
    • If you’re a beginner looking to build a strong foundation

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    Isolation Moves: The Glute Sculptors

    Isolation exercises hone in on a single muscle, which is perfect for shaping and fine-tuning. If you feel like your quads take over every leg day, adding more isolation work to your plan can help ensure your glutes get the attention they deserve.

    Best Isolation Exercises for Glutes & Legs

    Gym (Machines, Cables & Weights)

    • Hip Thrusts (Barbell or Dumbbell) – The best glute-building move, hands down.
    • Leg Curls (Gym Machine) – Targets the hamstrings, essential for balanced leg strength.
    • Cable Kickbacks – No equipment? No problem. These are gold for glute growth.
    • Seated Abductor Machine (Gym Machine) – Fire up those glutes with this burner move.
    • Single-Leg Press (Gym Machine) – More control, more glute activation.
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    02/27/2025 11:05 am GMT

    Home Workouts (Minimal Equipment, No Equipment, or Resistance Bands!)

    • Resistance Band Glute Kickbacks – A quick, intense way to activate your glutes before or after heavy lifting.
    • Single-Leg Glute Bridges – Takes the classic glute bridge to the next level.
    • Dumbbell Step-Through Lunges – Great for home workouts with weights.
    • Standing Kickbacks – A no equipment move that still isolates the glutes.

    When to Prioritise Isolation Moves:

    • If your glutes struggle to activate (your quads or hamstrings take over)
    • If you want to sculpt and shape specific areas
    • If you’ve hit a plateau in your gym or home training and need to fine-tune
    • If you’re looking for a quick, intense glute burn after your main session
    leg and glute plan

    Which Should You Prioritise for Strength vs. Sculpting?

    If your goal is strength and overall lower body power → Prioritise compound exercises like squats, deadlifts, and lunges, using gym machines, dumbbells, barbells, or kettlebells.

    If you want to grow and sculpt your glutes without overdeveloping other areas → Focus more on isolation exercises like hip thrusts, cable kickbacks, and glute bridges, using resistance bands, dumbbells, or a cable machine.

    For the best results, a full plan should include both—compound moves for strength and isolation exercises for targeted muscle growth.

    What to Read Next

    [Best Leg Exercises at the Gym – The Ultimate Guide to Machines & Weights for Maximum Gains]. Let’s break down the best gym machines, weights, and training techniques to get the results you want—without wasting time on exercises that don’t work.


    Final Thoughts: Build Your Best Leg & Glute Training Plan

    Now that you know the difference between compound and isolation moves, it’s time to put it into action with by building a leg & glute training plan.

    • If you’re training at the gym, make sure you’re using gym machines and weights strategically.
    • If you’re working out at home, use resistance bands, dumbbells, kettlebells, or even no equipment to keep your training effective.
    • For quick, intense workouts, mix full-body compound moves with isolation exercises to grow your glutes faster.

    No more guessing, no more ineffective workouts. Whether you’re lifting a barbell at the gym, smashing a kettlebell at home, or just starting with no equipment, the right plan makes all the difference.

    So, what’s your next step? Are you hitting the squat rack, strapping on a resistance band, or testing out some glute kickbacks? Let me know your biggest leg day struggles—I’ve got your back.


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  • Exercise on GLP-1: The Best Workouts for Fat Loss and Muscle Retention

    EXERCISE ON GLP-1

    So, you’re on GLP-1 medications like Zepbound, Mounjaro, or Wegovy, and the weight is finally shifting. Amazing, right? But now you’re wondering… do I actually need to exercise on GLP-1?

    Short answer: YES. Longer answer: YES, unless you want to lose muscle along with fat and end up feeling weak, tired, and with a metabolism slower than a Monday morning.

    But don’t panic—I’m not about to tell you to spend hours doing soul-crushing HIIT workouts or running until your legs feel like noodles. The key to sustainable weight loss on GLP-1s is smart, simple movement that keeps your muscle strong and metabolism firing—without leaving you feeling like you need a two-day nap.

    Let’s dive in.


    1. Why Exercise on GLP-1s?

    GLP-1 meds curb your appetite—which is great for fat loss, but not so great when it means you’re eating less protein and potentially losing muscle mass. And trust me, muscle is something you don’t want to lose.

    What happens if you don’t exercise on GLP-1?

    • You lose muscle along with fat. Less muscle = a slower metabolism.
    • You feel weaker and more fatigued. Not fun.
    • Your body composition doesn’t improve much. The scale might go down, but you might still feel “soft” instead of strong.
    exercise on glp-1

    What happens if you do exercise?

    • You burn fat while keeping muscle. A win-win.
    • Your metabolism stays high. Which helps prevent weight regain.
    • You feel stronger, healthier, and more energised.
    • You can eat more without gaining fat. Yes, really.

    Need a structured plan? Try my GLP-1 Meal plan, packed with high-protein meals to fuel your workouts while keeping weight loss on track.


    2. The Best Types of Exercise for GLP-1 Users

    Let’s get one thing straight—you don’t need to work out like a bodybuilder to see results. But you do need to move your body in a way that supports your weight loss goals.

    Here’s what works best:

    1. Strength Training (Your New Best Friend)

    If you do nothing else, lift some weights. Strength training preserves muscle, burns fat, and keeps you strong.

    • Start with 2-3 sessions per week.
    • Focus on full-body workouts. Think squats, deadlifts, push-ups, and rows.
    • Use bodyweight, dumbbells, resistance bands, or gym machines.

    I have some free printable workout plans if you’re looking for a way to get started:


    2. Walking (The Underrated Fat-Burner)

    Look, I love a good lazy day as much as the next person, but daily movement matters.

    • Aim for at least 8,000-10,000 steps a day.
    • Walking is amazing for fat loss, digestion, and overall health.
    • Easy on the joints, great for long-term sustainability.

    3. Low-Impact Cardio (No Burpees Needed)

    If you want to add cardio, skip the endless treadmill runs and go for something low-impact and effective:

    • Cycling – Easy on the joints, great for endurance.
    • Swimming – Full-body workout without stressing your knees.
    • Elliptical – Less strain than running, still gets your heart rate up.

    Need post-workout meal ideas? A Zepbound Food Idea like a protein smoothie with berries, Greek yoghurt, and flaxseeds is perfect.


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    4. Pilates & Yoga (Bonus for Flexibility & Strength)

    Want to build strength without heavy lifting? Pilates and yoga are perfect for improving core strength, balance, and flexibility.

    • Pilates = killer for core strength.
    • Yoga = great for flexibility, relaxation, and stress relief.

    3. How to Exercise When You Have Low Energy on GLP-1

    If you’re struggling with fatigue or low energy, exercise can feel impossible. But here’s the thing—the right movement can actually help fight fatigue.

    Here’s how to stay active without overdoing it:

    • Start small. Even a 10-minute walk is better than nothing.
    • Eat enough protein and healthy fats. Try GLP-1 meal ideas packed with lean protein, avocado, and nuts.
    • Hydrate! Dehydration makes fatigue worse.
    • Don’t overtrain. If your body says rest, listen.

    For easy-to-digest, energy-boosting meals, try a Semaglutide Food Idea like a banana with almond butter before a workout.

    woman in black tank top and black leggings lying on black floor

    4. What to Eat to Support Exercise on GLP-1

    Fuelling your workouts properly is key—because if you’re not eating enough of the right nutrients, your body will struggle.

    Best foods for pre- and post-workout meals

    • Pre-workout: Banana with almond butter, Greek yoghurt with honey, or a small smoothie.
    • Post-workout: Scrambled eggs with avocado, a protein shake, or a chicken & quinoa bowl.

    5. The Best Weekly Workout Plan for GLP-1 Users

    Want to keep things simple and effective? Here’s a beginner-friendly workout plan that works with your energy levels, not against them.

    Weekly GLP-1 Workout Plan

    • Monday: Full-body strength training (30 mins)
    • Tuesday: 30-45 min walk
    • Wednesday: Yoga or Pilates (30 mins)
    • Thursday: Full-body strength training (30 mins)
    • Friday: Low-impact cardio (cycling/swimming)
    • Saturday: Active rest (light walk, stretching)
    • Sunday: Full-body strength training or rest

    Want better results from your GLP-1 meds?

    Then you need more than just the injection. The GLP-1 Success Blueprint Bundle is your no-fluff digital sidekick for losing weight, feeling amazing, and actually staying consistent.

    Inside, you’ll get a full guide, two mini books, cheat sheets, and trackers to help you:

    • Eat enough protein (without living on shakes)
    • Tackle side effects without losing your mind
    • Stay consistent when motivation vanishes
    • Keep the weight off long-term – even after meds
    • Actually understand what your body needs

    Tap here to learn more and grab your bundle


    Final Thoughts: You Don’t Need to Kill Yourself in the Gym—Just Move!

    Listen, GLP-1 meds are a powerful tool, but they work even better when paired with the right movement. You don’t need to train like an athlete—just find movement you enjoy and stay consistent.

    Your Action Plan:

    • Prioritise strength training – At least 2-3x a week.
    • Walk daily – Aim for 8,000+ steps.
    • Fuel your body properly – Eat enough protein and healthy carbs.
    • Listen to your energy levels – Don’t overdo it.

    📌 Next up: Coming Off GLP-1: How to Maintain Your Weight and Avoid Regaining – because no one wants to do all this work just to gain it all back later! 🚀


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    exercise on glp-1
  • 15 Top Tips for Your 2025 Body Transformation


    Let’s cut to the chase. 2025 is coming in hot, and you’re probably thinking, This is the year I finally lose the weight and achieve a body transformation.

    Well, good news: it absolutely can be!

    But let’s skip the fads like “how to lose 20 pounds in 2 weeks” or “lose 10 pounds in 5 days.” Real, lasting change doesn’t come from crash diets or miracle detox teas (we’ve all been there, and no, they didn’t work).

    Real change? It’s all about getting your head in the game, building habits that stick, eating food you actually enjoy, and moving your body in ways that make you smile—not sigh.

    So, grab a cuppa, and let’s dive into the good stuff. Here’s how to make 2025 your year of lasting change.

    body transformation

    Start with Mindset

    This isn’t just fluff—it’s the foundation of everything. If your head’s not in the right place, even the best plans will crumble like a soggy biscuit. Your mindset shapes your actions, so let’s start there!

    1. Identify Your ‘Why’

    Why do you want a body transformation? And I don’t mean, “to look good in skinny jeans.”

    Dig deeper.

    Maybe it’s to keep up with your kids, feel confident walking into a room, or stop getting out of breath chasing the bus.

    Whatever it is, make it meaningful.

    Having a clear reason will keep you going when temptation strikes (looking at you, leftover Christmas choccies).

    Write it down, stick it on your fridge, and remind yourself daily: This is why I’m doing it.

    2. Reframe Negative Thoughts

    We’ve all got that little voice in our head that says, “You can’t do this.” Well, tell it to pipe down.

    Negative self-talk is like a bad ex—you don’t need it hanging around.

    Next time you catch yourself thinking, “I’ll never lose this weight,” flip it to, “I’m making small changes every day, and that’s progress.”

    You don’t have to believe it straight away, but keep at it.

    Eventually, your brain will get the memo.

    3. Progress, Not Perfection

    You’re not a robot. You’re going to have days where things don’t go to plan—and that’s OK.

    green disposable lighter beside orange fruit on brown woven basket

    Ate a bit more than you planned? Skipped the gym? Doesn’t matter.

    Progress is what counts, not perfection.

    Set realistic goals and focus on what you can do today to move closer to your goals, even if it’s something small like a 10-minute walk or choosing water over fizzy drinks.

    Every little win adds up.


    Master Healthy Habits

    Let’s talk habits—those sneaky little routines that run your life without you even realising.

    The good news? You can make habits work for you instead of against you.

    4. The Power of Small Changes

    Rome wasn’t built in a day, and neither is a new lifestyle. Start small—swap your sugary cereal for porridge or park a bit further from the shops to get extra steps in.

    These little tweaks might not feel like much, but over time, they build into big results.

    5. Focus on One Habit at a Time

    You’re excited. I get it.

    But don’t try to change everything at once—it’s a recipe for burnout. Instead, pick one thing to focus on.

    body transformation

    Nail that, and then move on to the next. Slow and steady wins the race, my friend.

    6. Track Your Body Transformation Progress

    Grab a journal or use an app—whatever works for you.

    Seeing your wins on paper (or screen) is ridiculously motivating. Plus, it’s a great reminder of how far you’ve come when you’re having a wobble.


    Get Nutrition Right

    Forget fad diets and deprivation. Food is fuel, not the enemy.

    The trick is finding balance—think 80% wholesome, nutritious meals and 20% treats that make life worth living.

    7. Fuel Your Body

    High-protein, high-fibre, and low-calorie-density foods are your new best friends. They keep you full, satisfied, and energised for longer.

    Think lean meats, veggies, whole grains, and fruits.

    Oh, and don’t forget to drink your water—you’re not a cactus!

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    BODY TRANSFORMATION

    8. The 80/20 Approach

    Here’s the deal: life’s too short to say no to cake forever. Stick to wholesome foods most of the time, but leave room for the things you love.

    Balance is the name of the game—it’s not all or nothing.

    If you want to learn more about this way of eating, check out my post on the 80/20 Method!

    9. Meal Prep Without the Stress

    You don’t need to spend hours batch-cooking (unless you want to).

    body transformation

    Just plan ahead a bit. Keep your kitchen stocked with healthy snacks and easy-to-make meals so you’re less tempted to order takeaway when you’re knackered.


    Move Your Body

    Exercise doesn’t have to be a chore.

    In fact, it shouldn’t be.

    The best kind of movement? The one you actually enjoy.

    10. Joyful Movement

    Hate running? Don’t do it.

    Love dancing around your living room to cheesy 90s hits? Go for it!

    The key is finding activities that make you happy—because happy people stick with their routines.

    11. Set Non-Weight Goals

    Instead of obsessing over the scales, set goals like running a 5k, doing 10 push-ups, or hiking up that hill near your house.

    These wins feel amazing and remind you of what your body is capable of.

    12. Sneak in NEAT (Non-Exercise Activity Thermogenesis)

    Fancy name, but it just means moving more in your everyday life.

    body transformation

    Take the stairs, walk to the shops, or have a kitchen disco while cooking dinner.

    It all counts.


    Stay the Course

    Let’s be honest: there’ll be days when you want to chuck your body transformation plans all in.

    That’s normal.

    The key is to keep showing up, even when it’s hard.

    13. Recharge Your Motivation Battery

    Motivation isn’t endless, so top it up with little wins and rewards.

    Hit a milestone? Treat yourself (but maybe not with a family-sized bag of crisps).

    Keep that energy flowing.

    14. Focus on Non-Scale Victories

    Your worth isn’t tied to a number.

    Celebrate better sleep, more energy, or feeling confident in your clothes. These wins are just as important.

    15. Plan for Setbacks

    Life happens. You’ll have bad days.

    The trick is to acknowledge them, dust yourself off, and get back to it.

    Remember, one slip-up doesn’t undo all your hard work.


    Conclusion

    A 2025 body transformation is yours for the taking. You’ve got the tools, the plan, and the grit to make lasting change.

    Start small, keep going, and celebrate every step forward.

    You’re not just transforming your body—you’re transforming your life.

    Now, go out there and smash it!

    (P.S. Don’t forget to put the kettle on after—you’ve earned it.)

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    BODY TRANSFORMATION
  • Ultimate 4-Week Wall Pilates Challenge For Beginner’s

    wall pilates

    Wall Pilates has been an absolute godsend for me on my postpartum fitness journey.

    I mean, when your core feels like a soggy biscuit and your back (hello, sciatica!) constantly reminds you that carrying a baby for nine months was no joke, you need something low-impact but highly effective.

    Enter Wall Pilates, stage left, saving my sanity and helping me feel like myself again—without any wild CrossFit shenanigans or bootcamp-style yelling.

    This 4-week Wall Pilates Challenge is going to get you moving and feeling strong. No matter where you’re starting from—beginner, postpartum, or just plain fed up—this challenge is your ticket to feeling fit and fierce.


    Think of it as your personal trainer—but without the cost, awkward gym encounters, or having to wrestle with TRX Pilates straps.

    This Wall Pilates workout plan is designed to work every inch of your body, all while using a trusty wall for support.

    Yes, even your wobbly bits.

    Especially your wobbly bits.

    Here’s how we’ll break it down:

    Week 1: Lay the foundation. Focus on form with beginner Pilates exercises like wall planks and gentle stretches. Perfect for total newbies and those of us who haven’t seen a yoga mat since…ever.

    Week 2: Build strength. Add some oomph with moves like leg lifts and thigh exercises to tone up and feel stronger.

    Week 3: Stability and balance. Time to channel your inner ballerina with moves that challenge your coordination (without the pressure of actually dancing).

    wall pilates

    Week 4: Full-body powerhouse. You’ll combine strength, stability, and flexibility to master full-body Pilates workouts like a pro.

    All you need is 15-30 minutes a day, a wall, and a pinch of determination.

    Trust me, even if you’re more “couch potato” than “Pilates princess,” this workout routine will feel doable.


    Now, if you’re thinking, “Isn’t Pilates just for people with bendy bodies and expensive leggings?” let me stop you right there.

    Wall Pilates workouts for beginners, especially a personalised workout plan, are designed to meet you where you’re at.

    Support for beginners: The wall helps you maintain proper form, reducing the risk of injury. No Pilates instructor breathing down your neck shouting, “Engage your core!” because the wall’s got your back—literally.

    Low impact, big results: Ideal if your joints are creaky or if the thought of jumping into CrossFit workouts makes you cringe.

    Tones and slims: Want slimmer thighs or to finally see progress in your ab workouts? This is how we get there.

    At home convenience: This home Pilates workout plan is perfect for anyone short on time (or who doesn’t want to leave the house in this weather).

    Bonus: You’ll notice improvements in posture, flexibility, and strength faster than you can say, “Easy morning Pilates routine.”

    If you’re dreading workouts, it’s time to reframe your mindset. I share more on how to find joy in movement—even if you’re not naturally a fitness lover—in my post, ‘Enjoy Movement: How to Find Fun in Every Workout.


    This challenge isn’t about perfection—it’s about progress. Here’s what you can look forward to after just one month:

    Core confidence: Your abs will feel stronger (even if you can’t see them yet).

    Toned legs and thighs: Goodbye, wobble! The wall exercises will help sculpt and strengthen.

    Finding it tough to squeeze Pilates into your busy day? Trust me, I’ve been there. But making fitness a habit doesn’t have to feel like a chore. Check out my post, ‘10 Simple Tricks for Making Exercise a Daily Habit,’ for practical tips to fit workouts seamlessly into your lifestyle.

    Posture goals: Sitting tall at your desk will feel natural, not forced.

    Mental clarity: Pilates has this sneaky way of making your brain feel less foggy. Must be all that deep breathing.

    📌 Pin this for later!

    wall pilates

    Focus on form and getting comfortable with Wall Pilates.

    Complete these exercises 3-4 times a week:

    Wall PlankHold for 20 seconds (work up to 30 seconds). Place your forearms or hands on the wall, step your feet back, and form a straight line from head to heels. Engage your core and hold.

    Wall SitHold for 15 seconds (build to 30 seconds). Stand with your back against the wall, lower into a seated position (knees at 90 degrees), and hold. Keep your back flat against the wall.

    Wall Leg Lifts10 reps per leg. Stand sideways to the wall, lightly hold it for balance, and lift your outer leg to the side. Lower slowly and repeat.

    Wall Chest StretchHold for 20 seconds on each side. Place one hand on the wall at shoulder height, then gently turn your body away to feel a stretch in your chest. Hold and repeat on the other side.

    Tip: Focus on breathing and maintaining good posture.

    Feeling stuck or discouraged halfway through a challenge is normal, but it’s all about reframing those thoughts. I’ve written a whole post on ‘How to Stay Positive and Motivated on Your Fitness Journey,’ packed with tips to keep going when the going gets tough.


    Increase the intensity and add new moves. Do 3-4 times a week:

    Wall Plank with Shoulder Taps10 taps per side. Start in a wall plank, lift one hand to tap your opposite shoulder, then switch sides. Keep your hips stable.

    Wall Squat with Arm Raise – 10 reps (engage your core). Perform a wall sit, then slowly raise your arms overhead and lower them back down.

    a woman squatting on the floor in a gym

    Wall Side Leg Lifts – 10 reps per leg. Same as Week 1, but add a pause at the top of each lift for an extra burn.

    Wall Hamstring Stretch – Hold for 20 seconds per leg. Place one foot on the wall at hip height or lower, keeping the other leg straight. Lean forward gently until you feel a stretch.

    Tip: You should feel the burn, but don’t overdo it. Rest if needed.


    Add balance-focused moves for strength and coordination. Complete 4 times this week:

    Single-Leg Wall Sit – Hold for 10 seconds per leg. From a wall sit position, lift one leg off the ground and hold. Alternate legs.

    Wall Plank with Leg Lift – 8-10 reps per leg. In a wall plank position, lift one leg straight behind you, hold for a moment, then switch legs.

    wall pilates

    Wall Lunge – 10 reps per leg. Stand with your back to the wall, one foot forward and one foot back. Lower into a lunge, keeping your back knee close to the wall.

    Wall Side Stretch – Hold for 20 seconds each side. Stand sideways to the wall, reach your arm overhead toward the wall, and lean gently to feel a stretch in your side.

    Tip: Use the wall for support, but challenge yourself to rely less on it as you progress.


    Combine strength, balance, and flexibility into a full-body workout. Do 4-5 times this week:

    Wall Plank to Push-Up – 8-10 reps. Start in a wall plank, then bend your elbows to lower your chest toward the wall. Push back to plank.

    Wall Squat with Calf Raise – 10 reps. In a wall squat, lift your heels off the ground and lower them back down for a calf raise.

    wall pilates

    Wall Leg Lift with Pulses – 10 reps per leg. Perform a side leg lift (as in Week 1) but add small, controlled pulses at the top.

    Wall Forward Fold Stretch – Hold for 20-30 seconds. Stand facing the wall, hinge at the hips, and press your hands into the wall while stretching your back and hamstrings.

    Tip: Push yourself, but remember to listen to your body. You’re stronger than you think!

    If you’ve ever started a fitness routine full of enthusiasm, only to hit a wall (pun intended) a few weeks later, you’re not alone. The key isn’t motivation—it’s consistency. I talk more about this in my post, ‘Why Motivation (Alone) Doesn’t Work For Weight Loss,’ where I share how to rely less on willpower and more on sustainable habits.


    Alright, I won’t sugarcoat it—sticking to a new workout routine isn’t always easy. But you can do this! Here are my best tips to help you smash this one-month Pilates challenge:

    Schedule it in: Treat it like an unmissable meeting. No one skips Pilates with a wall.

    Start your day right: Pair your workout with a 7-second breakfast trick—a smoothie or yoghurt bowl to fuel your energy.

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    Track progress: Snap some “before” pics (even if they’re just for you). Seeing progress is the ultimate motivator.

    Celebrate small wins: Maybe it’s completing a full week, nailing a move from a Pilates workout video, or just sticking with it when you didn’t feel like it. Every step counts!


    So, here we are at the end of the post, but the beginning of something amazing for you.

    This 4-Week Wall Pilates Challenge isn’t just about ticking off workouts—it’s about proving to yourself that you’re capable of showing up, putting in the effort, and feeling stronger, inside and out.

    Remember, it’s not about perfection; it’s about progress. Each wall plank, squat, and stretch brings you closer to the best version of yourself. And if you stumble or miss a day?

    Dust yourself off, get back to it, and keep going. Consistency, not perfection, is what changes lives.

    Now, download that free printable workout plan, clear some space by your favourite wall, and let’s get to it!

    📌 Pin this for later!

  • The Only Full-Body Workout Plan You Need as a Beginner

    Here’s the thing: we all know we should be doing something about our fitness. But for most beginners, the gym can feel like stepping into a jungle with more machines and sweaty people than you know what to do with. And don’t even get me started on home workouts—how do you even begin to create a full-body workout plan without any kit?!

    Well, I’ve got you covered. If you’ve been stuck Googling “Full Body Workout At Home” or “Girl Workout Routine” at 11 p.m., wondering if it’s even possible to get toned without the intimidating gym bros, then this plan is for you.

    Whether you’re going the DIY route at home or popping into your local fitness studio, this full body routine is all you need to kickstart your fitness journey.

    We’re talking quick workout routines that are super achievable, even on your busiest days.

    So let’s get straight to it.

    Here’s your plan to get that toned bod, whether you’re in your living room or at the gym, and yes – this is the only full-body fitness workout you’ll ever need.

    full-body workout plan

    Why Full-Body Workouts?

    Before we dive in, let’s get clear on why full-body exercises for women (and men, to be fair) are such a game-changer, especially when you’re just starting out.

    Here’s the beauty of it:

    Efficient and Effective: No faffing about with endless isolation exercises. Full-body routines get everything done in one go.

    Burns Calories Like a Dream: More muscles working = more calories burned, so this isn’t just about getting stronger; it’s a bit of a high-intensity workout fat burning treat.

    Flexible and Beginner-Friendly: You can do them anywhere! Whether you’re at home, in the gym, or in your local fitness studio, these moves work.

    Now, let’s break down your Body Workout Plan.

    We’ve got two versions here – one for when you’re at home (no equipment, no problem), and one for when you’re at the gym and can make the most of those fancy machines.

    Prepping for a workout isn’t just about motivation—it’s about being prepared. Wondering what to pack for your next session? Check out my list of gym bag essentials for women and make sure you’ve got everything you need to crush it!

    Home Full-Body Workout Routine: No Equipment Needed, Just You and a Bit of Space

    Let’s start with your full-body workout at home. This plan is perfect for the days when you can’t make it to the gym or just prefer to stay in your pyjamas.

    Each workout is designed to hit your whole body, so you’ll be toning up from head to toe.

    Day 1: Full Body Blitz

    • Bodyweight Squats – 3 sets of 10-12 reps
    • Knee Push-Ups – 3 sets of 8-10 reps
      • Pro Tip: If you’re feeling bold, go for the full push-up. If not, knees on the floor are absolutely fine.
    • Glute Bridges – 3 sets of 15 reps
    • Plank – 2 sets, hold for 20-30 seconds
    • Dead Bugs – 2 sets of 10 reps per side

    This is a quick workout routine that gets you moving and hits all those key areas – legs, core, and upper body.

    Day 2: Tone & Tighten

    • Step-Ups (using a low step) – 3 sets of 10 reps per leg
    • Chair Dips – 3 sets of 8-10 reps
      • Modification: Keep your knees bent if it feels too tough.
    • Bird Dog – 3 sets of 10 reps per side
    • Standing Side Leg Raises – 3 sets of 10 reps per side
    • Bicycle Crunches – 3 sets of 12 reps per side

    Day 3: Full Body Burn

    • Bodyweight Lunges – 3 sets of 10 reps per leg
    • Wall Push-Ups – 3 sets of 10-12 reps
    • Superman Hold – 3 sets, hold for 10-15 seconds
    • Reverse Crunches – 3 sets of 12 reps
    • Marching in Place or High Knees – 3 sets of 30-45 seconds

    And there you go! A total full body workout routine without any equipment. This will keep your body challenged and progressing.

    Gym Full-Body Workout Routine: Get Confident With Machines and Weights

    Now, for those days when you’re feeling brave enough to hit the gym.

    This routine will help you get familiar with some of the machines and weights, so you can start feeling like a regular in no time.

    Day 1: Leg Day & Core

    • Leg Press Machine – 3 sets of 10 reps
    • Lat Pulldown Machine – 3 sets of 10 reps
    • Seated Row Machine – 3 sets of 10 reps
    • Hanging Leg Raises – 2 sets of 10 reps

    This one’s a bit of a leg workout women love – it’s going to have those legs burning in the best way possible!

    Day 2: Upper Body & Core

    • Leg Curl Machine – 3 sets of 10 reps
    • Assisted Pull-Up Machine – 3 sets of 8-10 reps
    • Seated Shoulder Press Machine – 3 sets of 8-10 reps
    • Seated Calf Raise – 3 sets of 12 reps
    • Cable Woodchop (for core rotation) – 2 sets of 10 reps per side

    This day hits your upper body and core hard. It’s a fab gym routine to tone up your arms, back, and shoulders.

    Day 3: Total Body Finisher

    • Leg Extension Machine – 3 sets of 10 reps
    • Dumbbell Bicep Curl – 3 sets of 10 reps per arm
    • Tricep Pushdown with Rope – 3 sets of 10 reps
    • Seated Ab Crunch Machine – 3 sets of 12 reps
    • Stationary Bike or Treadmill Walk – 5-10 minutes at a gentle pace

    End the week with a bit of everything. It’s just the right blend of strength and endurance.

    I get it – the gym can feel like a daunting place, especially if you’re new to working out. But don’t let gym anxiety stop you! Check out my post on How to Go to the Gym When You’re Anxious for tips on how to overcome that initial nervousness and walk in with confidence.

    Consistency is Key: Stick with It!

    This is more than just a workout plan.

    It’s a full body challenge you can take on with confidence, knowing that you’re building strength, endurance, and a routine that’s actually manageable.

    Remember:

    • Stay Consistent: Results come from showing up. Even when you don’t feel like it.
    • Progress Slowly: There’s no rush. Add a rep here, increase weight there, and keep going.
    • Enjoy the Process: The journey matters just as much as the results.

    This full body workout plan isn’t just about getting a summer body. It’s about building strength and confidence, one workout at a time.

    So, whether you’re at home, at the gym, or trying a fitness studio training session, know that you’re crushing it.

    Sticking with a workout routine is all about building habits. If you’re looking to make exercise a consistent part of your life, check out my 10 Simple Tricks for Making Exercise a Daily Habit. These little tweaks can make a huge difference in keeping you on track!

    Recovery & Rest Days: The Secret to Getting Stronger

    Believe it or not, rest days are just as important as workout days!

    When you exercise, you’re causing tiny tears in your muscles (don’t worry, that’s a good thing!).

    But to repair and grow stronger, those muscles need about 48 hours to recover before you work them again. That’s why this routine is spaced over three days each week – giving your body the recovery time it needs.

    Rest Days vs. Active Rest Days

    • Rest Days: Take it easy. Get good sleep, stay hydrated, and fuel up with balanced meals.
    • Active Rest Days: If you want to move, keep it gentle! Think light walks, yoga, or stretching – nothing too intense.

    Quick Recovery Tips

    • Foam Roll or Stretch: Loosen up tight muscles to prevent soreness.
    • Listen to Your Body: Some days need full rest, and that’s okay! Recovery is where the magic happens.

    So, don’t skip the rest – your muscles (and results!) will thank you.

    Remember, it’s not just about motivation – it’s about consistency. Motivation will ebb and flow, but consistency is what gets results. Dive into my post on Consistency Over Motivation: 5 Ways to Stay on Track for some practical advice on keeping up with your routine, even on the days when motivation is low.

    Get Your Free Printable Full-Body Workout Guide!

    Ready to make this workout routine even easier? Grab your FREE printable version of this Full Body Workout Routine!

    Not only does it have all the exercises mapped out for you, but each one comes with demo illustrations and step-by-step directions to help you get the moves just right.

    👉 Here’s what you’ll get in the printable:

    • Clear Exercise Illustrations: No more guessing if you’re doing it right. Follow along with simple, beginner-friendly visuals.
    • Detailed Instructions: Each move broken down so you know exactly what to do.
    • Weekly Planner: Plan out your 3-day workout schedule and track your progress week by week.

    Plus, when you download the guide, you’ll be joining my Shape and Joy community!

    That means you’ll get my bi-monthly newsletter packed with tips, motivation, and exclusive content like new workouts, nutrition tips, and special challenges to keep you on track with your fitness and wellness journey.

    Sign up below to get your printable guide and start transforming your fitness routine!

    Conclusion: Your New Favourite Routine

    And there you have it – The only full-body workout plan you need as a beginner. Whether you’re at home or at the gym, this plan is designed to keep things simple, accessible, and – most importantly – doable.

    Now, no more excuses. Take this routine, make it yours, and let’s get moving. You’ve got this! And hey, if you ever need a bit of extra motivation, remember – you’re not alone on this journey.

    We’re all out here, doing the work, one squat, push-up, and plank at a time.

    So go on, grab that plan, and let’s see what you’re made of. 💪

    Further Resources

    Studies

    Burn Calories Like Crazy: Whole-body HIIT workouts go hard on both fitness gains and calorie-torching, improving everything from cardio health to muscle strength. (Scoubeau et al., 2022).

    Home Workouts that Actually Work: Research says simple, bodyweight exercises done right from your living room can seriously boost your cardio fitness. (Archila et al., 2021).

    Flexible and Beginner-Friendly: Studies show that beginner routines work best when they’re adjustable. Flexible workouts tailored to how you’re feeling lead to better gains over time (McNamara & Stearne, 2010).

    Circuit Training for the Win: A study on circuit-based full-body training proved it’s all about quality over quantity, showing gains in strength and cardio without taking up much of your day. (Myers et al., 2015).