Workout Routines

  • Must-Have Running Gear to Keep You Strong, Comfortable, and Injury-Free

    running gear

    One of the best things about running? It’s one of the cheapest sports out there. No fancy gym membership, no expensive equipment—just you, your legs, and the open road (or treadmill, if that’s your thing). That said, the right running gear can make all the difference between enjoying your runs and suffering through them.

    At the very least, a good pair of running shoes is non-negotiable.

    Everything else? Helpful, but optional.

    So if you’re looking to level up your runs, stay comfortable, and avoid injuries, these essentials will do the trick.


    Supportive Running Shoes

    If you buy one thing for running, make it a solid pair of running shoes. The wrong shoes = pain, injuries, and regret. The right shoes? They’ll make running feel smoother, keep your joints happy, and stop your feet from hating you.

    My Top Pick:

    Nike Pegasus 40 – A great all-rounder for most runners, with a perfect balance of cushioning, support, and durability.

    Nike Pegasus 40
    $80.00
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    03/13/2025 09:16 pm GMT

    But let’s be real—not every shoe works for every runner. Foot type, running style, and comfort all matter. If you want a full breakdown of the best running shoes for beginners, check out The Best Running Shoes for Beginners and find the perfect pair for you.


    Moisture-Wicking Running Socks

    Blisters? No, thank you. A good pair of moisture-wicking socks keeps your feet dry, comfy, and free from nasty rubbing. You wouldn’t wear rubbish shoes—so don’t skimp on socks either.

    Hylaea Now Show Running Socks
    $23.99
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    03/17/2025 10:55 am GMT

    High-Support Sports Bra

    Ladies, this is non-negotiable. If you don’t want to feel like your chest is in a high-impact trampoline park, invest in a proper, high-support sports bra. Your back, shoulders, and future self will thank you.

    RUNNING GIRL High Impact Sports Bra
    $23.99
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    03/17/2025 10:57 am GMT

    Running Leggings with Pockets

    Because who wants to hold their phone and keys while running? A good pair of running leggings with secure pockets = hands-free bliss. Bonus points if they’re squat-proof and don’t slide down mid-run.

    IUGA Compression Leggings with Pockets
    $25.99
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    03/17/2025 10:58 am GMT

    Lightweight Running Jacket

    Running in the rain? Wind? A slight breeze that feels like a hurricane? A lightweight, breathable jacket keeps you warm without overheating. Perfect for unpredictable weather (which is basically all weather). And make it high vis for extra safety at night!

    FitsT4 Sports Women's Cycling Running Jacket
    $39.99
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    03/17/2025 10:59 am GMT

    Hydration Vest or Running Belt

    Long runs = sweat = dehydration. A hydration vest or running belt means you can carry water, snacks, and essentials without feeling like a pack mule. No more stopping mid-run for a drink—just grab and sip.

    Number-one Running Belt with Water Bottles(2 x 175ML)
    $16.99
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    03/17/2025 11:01 am GMT

    Wireless Earbuds

    Let’s be honest, running without music or a podcast is just unnecessary suffering. A good pair of wireless earbuds stays put, sounds amazing, and won’t leave you tangled in wires like it’s 2005. Open-ear headphones are even better as they allow you to stay aware of your surroundings and are race-safe.

    SHOKZ New OpenFit 2 Open-Ear Headphones
    $179.95
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    03/14/2025 12:32 pm GMT

    Foam Roller

    Running tightens up your muscles—foam rolling keeps them happy. It’s not the most enjoyable experience, but it’ll stop you from feeling like a stiff robot the next day. A must-have for recovery and injury prevention.

    Amazon Basics High Density Foam Roller for Exercise and Recovery
    $15.99
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    03/10/2025 12:17 pm GMT

    Anti-Chafe Balm

    No one talks about it, but chafing is real—and it is not fun. If you’re running longer distances, save your skin (literally) and grab some anti-chafe balm. Your thighs will love you for it.

    BodyGlide For Her Anti Chafe Balm
    $16.49
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    03/14/2025 12:42 pm GMT

    Running Watch or Fitness Tracker

    Whether you’re tracking miles, pace, or heart rate, a running watch keeps you accountable and motivated. Plus, there’s nothing more satisfying than seeing those stats improve over time.


    Gear Up and Run Strong

    Running is one of the cheapest and most accessible sports out there. All you really need is a solid pair of running shoes, a bit of motivation, and the determination to keep putting one foot in front of the other.

    That said, the right running gear can make a huge difference in how comfortable, enjoyable, and injury-free your runs feel. Whether it’s preventing blisters, staying hydrated, or tracking your progress, investing in the right essentials can take your running to the next level.

    What’s Next?

    • Start with the basic running gear—good running shoes and moisture-wicking socks
    • Add extras like a sports bra, running belt, or hydration pack as you progress
    • Stay consistent, listen to your body, and most importantly—enjoy the run

    The more comfortable and prepared you feel, the more likely you are to stick with running and actually love it. So gear up, lace up, and hit the road—you’ve got this!


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    running gear
  • 28 Must-Have Summer Body Essentials: Gear, Supplements & More

    summer body essentials

    If you’re on a mission to feel amazing this summer, you don’t need gimmicks—you need the right tools, supplements, and summer body essentials to support your workouts, boost recovery, and keep your body fuelled.

    No fads, no nonsense—just tried-and-tested summer body must-haves that actually make a difference.

    Let’s dive in.


    Workout Gear for Sculpting & Toning

    Resistance Bands – Perfect for adding intensity to workouts without needing heavy weights. Great for glute activation, core strength, and toning.

    Amazon Basics Resistance Bands, Set of 5
    $14.20
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    03/10/2025 12:13 pm GMT

    Adjustable Dumbbells – Strength training is the secret weapon for a lean, toned summer body. A good set of adjustable dumbbells makes it easy to progress.

    RINREA Adjustable Dumbbells Set of 2
    $79.99
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    03/02/2025 10:01 am GMT

    Yoga Mat – Whether for Pilates, stretching, or core work, a non-slip, cushioned mat makes every workout more comfortable.

    Retrospec Solana Yoga Mat 1/2 Thick
    $24.99
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    02/27/2025 11:03 am GMT

    Ankle Weights – Want to take leg and core workouts up a notch? Strap these on for extra resistance and faster toning.

    Yes4All Wrist & Ankle Weights Pair 1lb -10lbs
    $24.49
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    03/10/2025 12:14 pm GMT

    Foam Roller – If you want to avoid waking up feeling like a stiff board, foam rolling is a game-changer for muscle recovery.

    Amazon Basics High Density Foam Roller for Exercise and Recovery
    $15.99
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    03/10/2025 12:17 pm GMT

    Wireless Earbuds – Because the right playlist makes every workout 10 times better. No one wants to battle tangled wires mid-squat.

    SHOKZ New OpenFit 2 Open-Ear Headphones
    $179.95
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    03/14/2025 12:32 pm GMT

    Nutrition Essentials for a Lean & Toned Body

    High-Quality Protein Powder – Protein is essential for muscle repair and fat loss. Look for whey, plant-based, or collagen protein options.

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

    Electrolyte Powder – Staying hydrated is key in the summer heat, especially when sweating through workouts. Electrolytes help replenish lost minerals.

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

    Greens Powder – If getting in enough veggies is a struggle, a greens powder with spirulina, wheatgrass, and chlorella can help with digestion and energy.

    Huel Daily Greens | Superfood Greens Powder
    $49.99
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    03/14/2025 12:34 pm GMT

    Meal Prep Containers – Staying on track is easier when healthy meals are ready to go. Leak-proof, compartmentalised containers make life simple.

    Glass Meal Prep Containers
    $39.99
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    02/27/2025 11:09 am GMT

    Protein Bars – For quick, high-protein snacks on busy days. Look for low-sugar options packed with natural ingredients.

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

    Smart Water Bottle – If you always forget to drink water, a smart bottle with reminders will keep you on track. Hydration = better digestion, metabolism, and energy.

    Hidrate Spark PRO Smart Water Bottle
    $56.00
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    03/06/2025 10:25 am GMT

    Supplements for Energy, Recovery & Fat Loss

    Magnesium – Helps with muscle recovery, sleep, and stress levels. Magnesium glycinate is a solid option.

    Bronson Magnesium Glycinate 200 MG per Serving Chelated for High Absorption, Gentle On Stomach, Non-GMO, 240 Vegetarian Capsules
    $24.99
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    02/27/2025 10:16 am GMT

    Omega-3 Fish OilSupports fat metabolism, joint health, and skin glow—all great for looking and feeling amazing in summer.

    Nordic Naturals Ultimate Omega, Lemon Flavor
    $34.61
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    03/14/2025 12:36 pm GMT

    Collagen Peptides– Great for skin elasticity, joint health, and muscle recovery. Bonus: also helps strengthen hair and nails.

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

    Creatine – Not just for bodybuilders—creatine boosts strength, endurance, and muscle tone while helping you recover faster.

    Transparent Labs Creatine HMB - Creatine Monohydrate Powder with HMB for Muscle Growth
    $48.99
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    03/10/2025 12:41 pm GMT

    L-Carnitine – Helps your body use fat for fuel, making it a great metabolism booster when paired with workouts.

    THORNE Acetyl-L-Carnitine - 500 mg
    $30.00
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    03/14/2025 12:38 pm GMT

    Caffeine-Free Pre-Workout – If you need an energy boost without the jitters, look for a pre-workout with natural adaptogens and B vitamins.

    LEGION Pulse Pre Workout Supplement
    $39.97
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    03/10/2025 12:44 pm GMT

    Skincare & Recovery Must-Haves

    SPF 50 Sunscreen – Protect your skin whether you’re training outdoors or just living your best summer life. Go for a sweat-proof, non-greasy formula.

    TULA Skin Care Protect + Go Dewy Glow Sunscreen Stick SPF 50
    $29.00
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    03/14/2025 12:40 pm GMT

    Dry Brush – Helps with circulation, exfoliation, and reducing water retention. Plus, it leaves your skin baby-smooth.

    Dry Brushing Body Brush for Lymphatic Drainage & Cellulite
    $15.99
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    03/14/2025 12:41 pm GMT

    Anti-Chafe Balm – Because inner-thigh chafing is not the summer vibe we want. A solid anti-chafe balm is a game-changer.

    BodyGlide For Her Anti Chafe Balm
    $16.49
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    03/14/2025 12:42 pm GMT

    Cooling Towel – If you’re sweating buckets during workouts, a cooling towel helps bring your body temp down fast.

    SHAKEitCOOL Original Cooling Towel
    $15.99
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    03/14/2025 12:43 pm GMT

    Sleep Mask & Blue Light Glasses – Recovery happens while you sleep. Protect your rest by blocking blue light and getting proper deep sleep.

    IBOANN Iconic Blue Light Glasses for Woman
    $11.99
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    03/10/2025 05:23 pm GMT
    Kitsch Eye Mask for Sleeping
    $20.99
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    03/10/2025 04:47 pm GMT

    Lifestyle & Motivation Boosters

    Fitness Tracker – Whether it’s tracking steps, workouts, or heart rate, a fitness tracker keeps you accountable and motivated.

    Journal or Habit Tracker – Keeping track of workouts, food intake, and progress helps you stay consistent and see results faster.

    The Morning Sidekick Journal - Habit Tracker Journal!
    $29.70

    The Morning Sidekick Journal is a must-have for building solid morning routines. It’s super easy to use and keeps you motivated to stick to your goals every day. Perfect for anyone craving structure and consistency! 🌞📖 - Brooke

    Buy Now
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    02/27/2025 11:08 am GMT

    Digital Kitchen Scale – If portion control or meal tracking is part of your plan, a kitchen scale keeps things accurate without obsessing.

    Etekcity Food Nutrition Kitchen Scale
    $18.99
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    03/06/2025 10:29 am GMT

    Wireless Blender for Smoothies – A portable blender means you can make quick protein smoothies at home, work, or on-the-go.

    Ninja Blast Max, Portable Blender + Twist & Go
    $89.99
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    03/14/2025 12:47 pm GMT

    Build Your Summer Body Essentials Toolkit

    You don’t need to buy everything on this Summer Body Essentials list, but having the right tools makes hitting your goals easier, more enjoyable, and more effective.

    A strong, confident summer body isn’t about restriction—it’s about fuelling, moving, and taking care of yourself the right way.

    Pick what works for you, stay consistent, and watch how good you feel stepping into summer.


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    Summer Body Essentials
  • 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 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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  • The Most Common Glute Activation Mistakes (And How to Fix Them!)

    Glute Activation

    You’re smashing your leg and glute workouts, lifting weights at the gym, squeezing in home workouts, and following the best plan—but your glutes still aren’t growing. What gives? It could be glute activation.

    If your glutes aren’t activating properly, you could be doing all the right exercises with all the best equipment, but your quads and hamstrings will keep stealing the show.

    And if they’re doing all the work, your glutes aren’t growing—end of story.

    So, if you’ve ever walked away from a barbell squat, kettlebell deadlift, or cable kickback feeling it everywhere BUT your glutes, it’s time to fix that.

    Whether you train at home with no equipment or hit the gym machines, these are the biggest glute activation mistakes stopping your progress—and exactly how to fix them.


    Mistake #1: Skipping Glute Activation Before Your Workout

    If you’re jumping straight into squats, deadlifts, and lunges without warming up your glutes first, you’re setting yourself up for failure.

    Your body will default to using whatever muscles are ready to fire—which is usually your quads and lower back.

    The Fix: A Quick, Intense Glute Activation Routine

    Before you hit the weights or start your home workout, spend 5–10 minutes getting those glutes switched on. Here’s a simple routine to wake them up:

    • Banded Glute Bridges – 2 sets of 15
    • Banded Lateral Walks – 2 sets of 10 steps each way
    • Banded Kickbacks (or Cable Kickbacks at the Gym) – 2 sets of 12 each leg
    • Bodyweight Hip Thrusts – 2 sets of 15

    If you’re training at home with no equipment, just grab a resistance band—this routine works anywhere.


    Mistake #2: Relying Too Much on Squats for Glute Growth

    Squats are great, but they’re not the best exercise for growing your glutes. They’re a compound movement, meaning they use your quads, hamstrings, core, and glutes all at once.

    If your glutes aren’t already strong and activated, they’re not getting the full benefit.

    The Fix: Prioritise Glute-Specific Movements

    If you want to grow your glutes, you need to do exercises that target them directly. Add these to your plan:

    Gym (Machines & Weights)

    • Barbell Hip Thrusts – One of the best glute-building moves
    • Cable Kickbacks – A staple for glute isolation
    • Bulgarian Split Squats (Dumbbell or Kettlebell) – Burns, but works wonders
    • Glute Bridges (Barbell or Dumbbell) – Quick, intense, and effective

    Home (No Equipment or Resistance Band)

    • Banded Glute Bridges – Small move, big results
    • Single-Leg Glute Bridges – Adds intensity without adding weight
    • Step-Ups (Bodyweight or Dumbbell) – Great for home workouts
    • Banded Side Walks – Keeps the focus on your glutes, not your thighs
    leg and glute plan

    Mistake #3: Using the Wrong Gym Machines for Glute Growth

    Not all gym machines are created equal. If your plan involves leg presses, leg extensions, and Smith machine squats, you might be putting too much work into your quads and not enough into your glutes.

    The Fix: Use Machines That Keep the Focus on Your Glutes

    • Hip Thrust Machine – If your gym has one, use it.
    • Cable Machine – Perfect for kickbacks, pull-throughs, and abductions to target glutes.
    • Seated Abductor Machine – Looks easy, but burns like fire.
    • Leg Press (Feet High on Platform) – Adjusting your foot position shifts the focus to your glutes and hamstrings.

    If you train at home, use a resistance band or dumbbells to mimic these moves.


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    GLUTE ACTIVATION

    Mistake #4: Not Engaging the Glutes Properly During Exercises

    If you’re going through the motions without really feeling your glutes working, they’re not activating properly.

    If you finish a Romanian deadlift, kettlebell swing, or hip thrust and feel it more in your hamstrings and lower back, something’s off.

    The Fix: Use Mind-Muscle Connection & Proper Form

    To fully engage your glutes, you need to slow down and focus on the movement. Here’s how:

    • Drive through your heels – Whether you’re doing a hip thrust, squat, or step-up, this helps shift the load to your glutes.
    • Squeeze at the top – Hold the contraction for one to two seconds on every rep. If you’re not feeling the burn, you’re not doing it right.
    • Don’t rush the reps – Control the movement and avoid using momentum.

    If you struggle to feel your glutes, try placing a resistance band just above your knees during hip thrusts, bridges, or squats. This forces your glutes to stay engaged throughout the movement.


    Mistake #5: Lifting Too Heavy Too Soon

    Lifting heavy is great, but if your glutes aren’t firing properly, going heavy is only making things worse. Your quads and lower back will take over, and your glutes will just sit there, doing nothing.

    The Fix: Perfect Form First, Then Add Weight

    • Start with bodyweight or light dumbbells to perfect your movement.
    • Once you feel your glutes working, gradually increase weight with barbells, kettlebells, or gym machines.
    • If you can’t feel your glutes by rep five, your weight is too heavy. Drop it down and focus on form.

    Remember—progressive overload is key, but only when your muscles are actually doing the work.


    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 Your Glutes Working the Right Way

    If you’ve been wondering why your glutes aren’t growing, now you know—it’s all about activation, exercise selection, and proper form.

    Whether you’re training at home with no equipment, using dumbbells, or smashing the gym machines, the right plan makes all the difference.

    Here’s Your Action Plan:

    • Warm up properly with a quick, intense glute activation routine.
    • Prioritise glute-specific moves like hip thrusts, kickbacks, and glute bridges.
    • Use gym machines that actually help your glutes grow (skip the leg extensions).
    • Perfect your form before adding heavy weights.
    • Engage your glutes properly—if you can’t feel them, something’s off.

    Time to get serious about glute growth. No more wasted workouts—let’s build those strong, sculpted glutes properly.


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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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    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

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    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
  • 10 Easy Pilates Poses for Beginners to Master Today

    pilates poses

    OK, now that you’re avoiding the classic beginner mistakes (like skipping warm-ups or holding your breath—discussed in this post), it’s time to take things up a notch. Pilates is all about mindful movement, and mastering a few foundational poses can set the stage for long-term success.

    In this post, I’ll guide you through 10 beginner-friendly poses that you can practice today. These moves will build your strength, improve flexibility, and leave you feeling like the star of your own Pilates workout routine.

    Let’s get cracking, shall we?


    What it does: Warms up your body, boosts circulation, and engages your core.
    How to do it:

    1. Lie on your back with your legs in a tabletop position (knees bent at 90 degrees).
    2. Lift your head, shoulders, and arms slightly off the mat.
    3. Extend your arms alongside your body and pulse them up and down.
    4. Inhale for 5 pulses, then exhale for 5 pulses. Repeat 10 times (hence “The Hundred”).
      Modification: Keep your head on the mat if your neck feels strained.
      Pro Tip: Focus on small, controlled movements for maximum benefit.

    What it does: Strengthens your core and improves spinal flexibility.
    How to do it:

    1. Lie flat on your back with your legs straight and arms extended overhead.
    2. Slowly lift your arms, head, and torso, reaching forward towards your toes.
    3. Roll back down with control, one vertebra at a time.
      Modification: Bend your knees slightly if your hamstrings feel tight.
      Pro Tip: Imagine peeling your spine off the mat like a sticker for a smooth movement.

    What it does: Strengthens your abs and promotes coordination.
    How to do it:

    1. Lie on your back and bring both knees to your chest.
    2. Lift your head, neck, and shoulders off the mat.
    3. Extend one leg at a time, alternating, while holding the other knee.
      Modification: Keep your head on the mat if your neck feels strained.
      Pro Tip: Engage your core to keep your lower back pressed into the mat.

    What it does: Builds core strength and improves stability.
    How to do it:

    1. Start in a push-up position with your hands under your shoulders.
    2. Keep your body in a straight line from head to heels.
    3. Hold for 20–30 seconds, gradually increasing over time.
      Modification: Drop to your knees for a half-plank.
      Pro Tip: Keep your neck neutral—don’t let your head droop or crane forward.

    What it does: Strengthens your glutes and hamstrings while mobilising your spine.
    How to do it:

    1. Lie on your back with knees bent and feet flat on the mat.
    2. Lift your hips towards the ceiling, one vertebra at a time.
    3. Pause at the top, then slowly lower back down.
      Modification: Place a pillow under your back for extra support.
      Pro Tip: Press evenly through your feet to keep the movement balanced.

    What it does: Improves posture and stretches the spine and hamstrings.
    How to do it:

    1. Sit tall with your legs extended and slightly wider than hip-width apart.
    2. Extend your arms forward at shoulder height.
    3. Exhale as you reach forward, rounding your spine.
    4. Inhale to return to an upright position.
      Modification: Bend your knees slightly if your hamstrings are tight.
      Pro Tip: Imagine stretching over a beach ball to keep the movement fluid.

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    PILATES POSES

    What it does: Tones your hips and thighs while improving balance.
    How to do it:

    1. Lie on one side with legs stacked and head resting on your arm.
    2. Lift your top leg towards the ceiling, then lower it back down.
      Modification: Bend your bottom leg for extra stability.
      Pro Tip: Keep your core engaged to avoid wobbling.

    What it does: Warms up the spine and improves flexibility.
    How to do it:

    1. Start on all fours with wrists under shoulders and knees under hips.
    2. Inhale as you arch your back (Cow Pose).
    3. Exhale as you round your back (Cat Pose).
      Modification: Place a towel under your knees for added comfort.
      Pro Tip: Move slowly, syncing your breath with the motion.

    What it does: Stretches the lower back and promotes relaxation.
    How to do it:

    1. Kneel on the mat with your big toes touching and knees apart.
    2. Sit back on your heels and extend your arms forward, lowering your torso.
      Modification: Place a pillow under your hips if sitting back is uncomfortable.
      Pro Tip: Use this as a rest position whenever you need during your workout.

    What it does: Strengthens your lower back and promotes spinal mobility.
    How to do it:

    1. Lie on your stomach with your hands under your shoulders.
    2. Lift your chest slightly off the mat, keeping your elbows bent.
    3. Lower back down with control.
      Modification: Keep your chest lower if you feel strain in your back.
      Pro Tip: Imagine lengthening your spine as you lift.

    Here’s an example beginner-friendly workout using all of those Pilates poses. It’s designed to flow smoothly, helping you build strength and flexibility while keeping things accessible:


    • Cat-Cow Stretch: 5 full breaths (inhale into Cow, exhale into Cat).
    • Child’s Pose: Hold for 30 seconds, focusing on deep breathing.
    • The Hundred: Perform 10 sets of pulses (inhale for 5, exhale for 5).
      (Modification: Keep your head on the mat if needed.)
    • Roll-Up: 5 slow and controlled repetitions.
      (Modification: Bend your knees slightly if hamstrings are tight.)
    • Single-Leg Stretch: 10 reps per leg (slow and controlled).
      (Modification: Keep your head on the mat to avoid neck strain.)
    • Plank: Hold for 20–30 seconds.
      (Modification: Drop to knees if needed.)
    • Pelvic Curl: 8–10 reps, lifting hips slowly and lowering with control.
    • Spine Stretch Forward: 5 reps, moving slowly to stretch the hamstrings and spine.
      (Modification: Bend your knees slightly.)
    • Swan Prep: 5–8 reps, lifting your chest gently and lowering with control.
      (Modification: Keep the lift small to avoid strain.)
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    • Side-Lying Leg Lifts: 10 reps per side, focusing on slow and steady movements.
      (Modification: Bend your bottom leg for support.)
    • Child’s Pose: Hold for 30 seconds, focusing on your breath.
    • Cat-Cow Stretch: 3–5 slow cycles to release tension.

    Pro Tip: Move with intention— All Pilates poses are about mindful, controlled movements. Focus on your breath and form for maximum benefit!

    And there you have it—a complete Pilates poses perfect for beginners! By combining these foundational poses into a simple routine, you’ll not only strengthen your core but also improve your flexibility, posture, and overall body awareness.

    Pilates isn’t just about physical movement; it’s about connecting your breath, mind, and body to feel more aligned and in control.

    Whether you’re squeezing this in before a busy day or winding down in the evening, these poses lay the groundwork for a solid Pilates practice.

    The best part? You can adjust the intensity, pace, or duration as you progress, making this workout grow with you.

    Remember, consistency is key! Even a few minutes a day can make a big difference over time. So roll out your mat, breathe deeply, and enjoy the journey. You’ve got this!

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