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The best workout and equipment to keep you active and strong 🏋️‍♀️🏅🫶🏻
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items For me, sports and fitness are more than just a way to stay in shape—they are essential for both physical and mental well-being. Exercise helps me feel stronger, more energized, and more focused in everyday life.
Here, you’ll find exercises that I l...
Sections
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Back workout
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Arm and shoulders workout
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Gluteus workout
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Ab workout
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Home workout: all the equipment you need
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Strong and stylish: workout clothes that motivate
Back workout
Many women avoid upper body workouts, especially back exercises, thinking they’re "masculine." But if you want better posture and elegance in backless dresses, the secret is strong back muscles—not just genetics!
Worried about broad shoulders? That’s...
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Here are a few exercises you can do at home – trust me, you’ll feel amazing! Especially if you're feeling stiff, afterward, you’ll feel like you just had a massage
15 MINUTE BACK WORKOUT FOR STRONGER BACK + BETTER POSTURE | NO EQUIPMENT | BEGINNER + INTERMEDIATE
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Here are some more exercises you can do at home, and some of them include weights. If you don’t have weights on hand, a 2L water bottle will be a perfect substitute!
10 min Intense BACK WORKOUT (At Home & Apartment Friendly)
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If you decide to take the next step and hit the gym, I’m with you! Here are some basic back exercises – don’t be afraid of weights and heavy lifts
My Back Gym Routine | 7 Best Exercises | Joanna Soh
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Lat Pulldown is one of the best exercises for strengthening the back, particularly the latissimus dorsi, which gives the back its shape and definition.
1. Keep your back straight and engage your shoulder blades by pulling them back and down.
2. Pull...
How To Do A Lat Pulldown CORRECTLY
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Cable Row is an excellent exercise for strengthening the mid-back, improving posture, and increasing strength.
Seated Close Grip Cable Rows
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Straight Arm Cable Pulldown is a great exercise for activating the upper and mid-back, especially the lats
Cable straight arm pulldown II female Back Exercise
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Bent Over Barbell Row is one of the best exercises for building strong and defined back muscles.
Bent Over Barbell Row - OPEX Exercise Library
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Single Arm Dumbbell Row is an excellent exercise for isolating and strengthening the back muscles, especially the lats
How To Do Single Arm Dumbbell Rows
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Reverse fly is a great exercise for strengthening the upper back and rear delts, improving posture and shoulder stability.
This exercise helps balance shoulder strength and reduces the risk of injuries.
How To Do A Reverse Fly with Nicole Uribarri | The Right Way | Well+Good
Arm and shoulders workout
Many women avoid arm and shoulder exercises, fearing they’ll look too “muscular,” but the truth is the opposite. Strong arms and shoulders improve posture, make daily tasks easier, and prevent injuries.
Think about how sleeveless dresses highlight to...
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Here are some great arm exercises for you to try! Not only will they help you tone your arms, but they’ll also improve your strength and endurance. Add them to your routine and feel the difference – stronger, more defined arms and better posture
20 MIN SOLID ARMS & SHOULDER WORKOUT with Dumbbells
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Shoulder Press is one of the best exercises for strengthening and sculpting the shoulders. It helps build strength, improves upper body stability, and promotes good posture. It’s perfect for those who want well-defined shoulders and a sleek arm look.
How To Do A Seated Shoulder Press
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Dumbbell Alternating Hammer Front Raise is a great exercise for strengthening the front delts and upper arms. It helps maintain shoulder stability, improves strength, and contributes to a toned and sculpted arm appearance. It’s perfect for achieving ...
Dumbbell Alternating Hammer Front Raise
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Dumbbell Lateral Raises are an excellent exercise for sculpting the shoulders and achieving a toned, elegant arm look. They help strengthen the lateral delts, enhancing posture and creating the illusion of a slimmer waist. Perfect for achieving a fem...
Onnit Tutorials | Dumbbell Lateral Raise Exercise
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Standing Dumbbell Curl is a fundamental exercise for strengthening the biceps, helping to shape and define the arms. Besides enhancing aesthetics, it improves functional strength for everyday movements. The key to success is controlled execution and ...
How to Do Standing Dumbbell Curls
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Dumbbell Skull Crusher is a great exercise for strengthening the triceps, helping to shape and define the back of the arms. It is performed lying down with controlled movements to maximize muscle activation. The key is to keep the elbows stable and l...
Dumbbell Skull Crusher - OPEX Exercise Library
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Overhead Dumbbell Triceps Extension is a fantastic exercise for strengthening and sculpting the triceps. It is performed by holding a dumbbell overhead with both hands and lowering it behind the head by bending the elbows. The key to success is contr...
Overhead Dumbbell Triceps Extension
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Tate Press is a great exercise for isolating the triceps and enhancing arm definition. It is performed while lying on a bench, holding dumbbells above the chest with palms facing forward, then lowering the dumbbells towards the chest by bending the e...
TATE PRESS
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Diamond Push-Up is an excellent exercise for activating the triceps, shoulders, and chest. By placing your hands under your chest in a diamond shape, this movement increases triceps engagement and strengthens the upper body. Besides helping tone the ...
How To Do A Diamond Push up
Gluteus workout
Ladies, if you want strong, lifted, and well-shaped glutes, you need to put in the work! There’s no magic trick, no shortcut—just consistency, effort, and the right exercises. Genetics might play a small role, but what truly makes the difference is h...
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Hip Thrust – The Queen of Glute Exercises
The hip thrust is one of the most effective exercises for strengthening and shaping the glutes. It activates all three gluteal muscle groups (gluteus maximus, medius, and minimus), helps build strength, and i...
Hip Thrust
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Glute Bridge – A Simple Yet Powerful Glute Exercise
The glute bridge is a fantastic exercise for activating and strengthening the glutes, especially for beginners or those who prefer home workouts. It helps improve posture, strengthen the lower back...
How To Do A Glute Bridge
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Squat – The Ultimate Lower Body Exercise
The squat is one of the most effective exercises for building lower body strength, improving mobility, and enhancing overall athletic performance. It primarily targets the glutes, quadriceps, and hamstrings wh...
Exercise Tutorial - Squat
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Bulgarian Split Squat – The Ultimate Single-Leg Exercise
The Bulgarian split squat is a powerful lower-body exercise that targets the glutes, quadriceps, and hamstrings, while also improving balance, stability, and mobility. Unlike traditional squats...
How to PROPERLY Bulgarian Split Squat to Target Quads & Glutes
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Romanian Deadlift – The Key to Stronger Glutes and Hamstrings
The Romanian Deadlift (RDL) is a hip-hinge movement that primarily targets the glutes, hamstrings, and lower back, making it an essential exercise for building lower-body strength and impr...
Romanian Deadlift | Nuffield Health
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Step-Ups – A Simple Yet Powerful Lower-Body Exercise
Step-ups are a highly effective, functional exercise that targets the glutes, quads, and hamstrings, helping to build lower-body strength, stability, and balance. This movement mimics everyday acti...
How to do a Dumbbell Step Up / High DB Step Up
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Lunges – A Must-Have Exercise for Stronger Legs and Glutes
Lunges are one of the most effective lower-body exercises, targeting the glutes, quads, hamstrings, and core while also improving balance and coordination. This movement mimics natural walkin...
Weekly Workout: Beginner Lunge
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Kickbacks – Sculpt and Activate Your Glutes
Kickbacks are an excellent isolation exercise for the glute muscles, specifically targeting the gluteus maximus. This movement helps shape and strengthen your glutes while also improving hip stability and m...
Glute | Cable Kickback | Do's and Don'ts
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Shape Your Glutes
Clamshells are a fantastic exercise for activating and strengthening the gluteus medius, the muscle responsible for hip stability and side-to-side movements. This move is especially great for improving hip mobility, preventing knee ...
Clams Exercise Demonstration
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Fire hydrants are one of the best isolation exercises for targeting the gluteus medius, which is responsible for hip stability, shape, and side glute development. This exercise helps create that rounded, lifted look, while also improving overall lowe...
How to Do：FIRE HYDRANT
Ab workout
We all know that the stomach is one of the most common areas where fat accumulates, and many of us dream of having defined abs. But achieving that takes more than just exercise—it requires consistency, effort, and a healthy diet. Stay committed and r...
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This 10-minute YouTube video includes all the essential exercises for strengthening your abs. You can follow the full routine or pick individual exercises and do them separately—3 sets of 10 reps each—for a more customized workout. No matter your fit...
10 MIN AB WORKOUT // No Equipment | Pamela Reif
Home workout: all the equipment you need
You don’t need a gym to stay in shape! This list includes essential equipment for building strength, improving endurance, and doing a variety of exercises at home. Dumbbells, resistance bands, an ab roller, and more will help you get an effective wor...
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Strength bands are a versatile and effective tool for building strength, improving flexibility, and adding resistance to your workouts. Whether you're training at home, in the gym, or on the go, they provide constant tension on the muscles, helping y...
TRX STRENGTH BANDS
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Take your workouts to the next level with the TRX HOME2 Bandit Bundle! This all-in-one set includes suspension trainers, resistance bands, and ergonomic handles to help you build strength, stability, and endurance—anytime, anywhere.
Perfect for home...
TRX HOME2 BANDIT BUNDLE
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Upgrade your training with TRX Rubber Coated Kettlebells, designed for durability, comfort, and performance. With a rubber-coated body for floor protection and a textured handle for a secure grip, these kettlebells are essential for building strength...
TRX RUBBER COATED KETTLEBELLS
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is a great option for those who prefer working out at home instead of going to the gym. This kit includes various pieces of equipment that allow for a wide range of exercises targeting strength, stability, and endurance. Here's what each item is used...
SPRI Adjustable Tighten & Tone Home Gym Kit, Multicolor
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Dumbbells are a fundamental piece of strength training equipment because they:
Build Strength & Muscle Tone – They help in muscle development, whether you're focusing on your arms, shoulders, chest, or legs.
Enhance Stability & Coordination ...
Sunny Health & Fitness Neoprene 10 lb Dumbbells | Academy
Strong and stylish: workout clothes that motivate
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When it comes to working out, having the right clothing is just as important as technique and motivation. Price doesn’t matter – you can find great leggings even on a budget. The key is that they are stretchy, comfortable, and enhance your shape beca...
SINOPHANT High Waisted Yoga Leggings
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These leggings are perfect for both workouts and running. With a high-waisted design and tummy control, they provide great support and comfort. The best part? They come with convenient pockets, so you can carry your phone without needing a bag or bac...
CHRLEISURE High Waisted Yoga Pants with Pockets
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For the days when we want to look powerful and still be ready for a serious workout. These cargo leggings combine style and functionality, enhancing your figure while providing maximum comfort. Perfect for those who want to dominate—both in the gym a...
YEOREO Women's Scrunch Butt Lifting Leggings
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Some days, we just don’t feel like wearing something tight, but we still want to look stylish and fit. These joggers are the perfect solution! Lightweight, comfortable, and flattering, they’re great for workouts, yoga, running, or just lounging. Plus...
THE GYM PEOPLE Women's Lightweight Joggers
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These capri leggings are perfect for showing off those toned calves and making it clear that you're putting in the work at the gym! The high-waisted design provides tummy control, while the stretchy material keeps you comfortable and supported during...
THE GYM PEOPLE High Waist Yoga Pants with Pocket
Books
Books have the power to inspire and push us toward growth. This list features the best motivational reads to help you build better habits, develop a success mindset, and stay motivated. Whether you need discipline, personal growth, or inner peace, th...
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Atomic Habits – James Clear
Atomic Habits is one of the best books on personal growth and building positive habits. James Clear explains in a simple and practical way how small changes in daily routines can lead to huge results.
I recommend this bo...
Atomic Habits: Tiny Changes, Remarkable Results by …
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The 5 AM Club – Robin Sharma
The 5 AM Club is a powerful book that teaches how waking up early can transform your life. Robin Sharma introduces the concept of starting your day at 5 AM to maximize productivity, improve focus, and create a strong mor...
The 5AM Club Book Summary (Everything You Need to Know)
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The Power of Now – Eckhart Tolle
The Power of Now is a life-changing book that teaches the importance of living in the present moment. Eckhart Tolle explains how our minds are often trapped in thoughts about the past or worries about the future, pre...
The Power of Now: Guide to Enlightenment
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Way of the Peaceful Warrior – Dan Millman
Way of the Peaceful Warrior is a powerful and inspiring book that blends philosophy, spirituality, and self-improvement into an engaging story. It follows the journey of a young athlete who meets a mysteriou...
Way of the Peaceful Warrior