#full week of workouts beginner

[fitnesflag]

[becomingthatgirl111]

How to Start Working Out (Even If You’ve Never Trained Before)

Starting your fitness journey can feel overwhelming—especially if you’re not sure what to do, where to go, or even what to wear. I know that feeling so well because I’ve been there too. Whether you’re planning to hit the gym or work out at home, I’ve created this simple, beginner-friendly guide to help you get started the right way, without stress and without pressure.

Why You Don’t Need to Be “Fit” to Start

Let me remind you: you don’t need to be fit to start—starting is what makes you fit. What matters most is consistency, not perfection. Whether you want to build strength, feel more energized, or simply take care of yourself, working out is one of the best gifts you can give to your body and mind.

Gym vs. Home Workouts – Which One Is Better?

The answer is: the one you’ll stick to.

• The gym can give you access to more equipment and a motivating environment.

• At home, you save time, feel more comfortable, and need minimal space or tools.

Both are valid, and you can switch between them depending on your mood, schedule, or goals.

Beginner Full-Body Workout (No Equipment Needed)

Here’s a simple full-body workout you can do at home or at the gym. You can repeat this 3 times a week to start building strength and stamina:

Warm-Up (5 minutes):

• Arm circles – 1 min

• Jumping jacks – 1 min

• Bodyweight squats – 1 min

• Hip openers – 1 min

• Neck & shoulder rolls – 1 min

Full Body Routine (Repeat 2–3 rounds):

• 12 squats

• 10 push-ups (knee or full)

• 15 glute bridges

• 12 lunges (each leg)

• 30-second plank

• 15 bird dogs (core + balance)

✨ If you’re in the gym, you can do the same routine but using dumbbells for squats and lunges, and machines if you prefer. Don’t be afraid to ask for help—everyone was a beginner once!

Tips to Stay Consistent

• Don’t wait to feel motivated—create a routine and show up for yourself.

• Wear an outfit that makes you feel confident.

• Follow fitness creators or playlists that inspire you.

• Track your progress (even just writing “I moved today” counts!).

• Celebrate small wins like completing your weekly workouts or feeling more energy.

Want More Routines Like This?

If this post helped you and you’d like more beginner-friendly guides, let me know in the comments or send me a DM/message. I love connecting with you and would be so happy to create more full-body or targeted workouts (legs, arms, abs… whatever you need!).

💌 You can always message me if you need a little extra help or motivation.

Would You Like a Website Where You Can Find All the Blog Content (and More)?

I’ve been thinking about creating a space where everything is organized and easy to find—routines, guides, mindset tips, healthy habits, and more.

Would you find that helpful? Let me know below! 👇🏼

Your opinion really helps me grow this community and support you better. 🌱💖

Let’s become our strongest, healthiest, most confident selves—one workout at a time. You’ve got this! 💪🏼✨

[pastel-charm-14]

a beginners guide to pilates

pilates is a low-impact exercise method that focuses on strengthening the body, improving flexibility, and enhancing overall fitness. it's suitable for people of all ages and fitness levels, making it an excellent choice for beginners who are looking to start a new exercise routine. in this guide, we'll cover the basics of pilates and provide tips for getting started.

what is pilates?

pilates was developed by joseph pilates in the early 20th century as a system of exercises designed to improve strength, flexibility, and body awareness. it incorporates a series of controlled movements that target the core muscles, as well as other muscle groups throughout the body. pilates emphasizes proper alignment, breathing, and concentration, making it a holistic approach to fitness.

benefits of pilates

strengthens core muscles: pilates focuses on strengthening the muscles of the core, including the abdominals, lower back, and pelvic floor, which can improve posture and stability.

improves flexibility: pilates exercises promote flexibility and range of motion in the muscles and joints, reducing the risk of injury and enhancing overall mobility.

enhances body awareness: pilates encourages mindful movement and body awareness, helping individuals develop a deeper connection between mind and body.

promotes relaxation: pilates incorporates breathing techniques and relaxation exercises, which can help reduce stress and promote a sense of calm and well-being.

increases muscular endurance: pilates exercises are performed in a slow and controlled manner, which helps build muscular endurance over time, allowing individuals to perform daily activities with greater ease.

getting started with pilates

find a qualified instructor: if you're new to pilates, consider taking a class with a certified pilates instructor who can guide you through the exercises and ensure proper form and technique.

start with the basics: begin with beginner-level pilates exercises that focus on building core strength, such as the hundred, pelvic tilts, and leg circles. gradually progress to more challenging exercises as you gain strength and confidence.

focus on proper alignment: pay attention to your alignment during pilates exercises, keeping your spine neutral and your shoulders relaxed. engage your core muscles to stabilize your body and prevent injury.

breathe deeply: practice diaphragmatic breathing during pilates exercises, inhaling deeply through your nose and exhaling fully through your mouth. coordinate your breath with your movements to promote relaxation and enhance concentration.

listen to your body: listen to your body and work at your own pace during pilates workouts. if an exercise feels too challenging or causes discomfort, modify it or take a break as needed.

be consistent: aim to practice pilates regularly to experience the full benefits of the method. start with two to three sessions per week and gradually increase the frequency and duration of your workouts as you progress.

remember that pilates is a journey, and progress takes time and dedication. be patient with yourself as you learn and grow in your practice, and enjoy the many benefits that pilates has to offer for your mind, body, and spirit.

[abbyslovergirlxo]

Glute Day

GymRat!Abby x ChubbyFem!Reader

Word count: 1.6k

Synopsis: You’ve been going to the gym with Abby for a few weeks and you swear your ass is getting fatter! Abby thinks so too but she needs a closer look to make sure :)

Warnings: mdni, wlw, masochism (sorta), sadism (sorta), strap usage, crying, hair pulling, lotsss of pet names (r!recieving)

Wrote this on my break, hope yall like it!💕 I figured I’d finally write for Abby since she’s my username 😂 also I’m currently working on Same Damn Time pt2 🫶

Working out with Abby always left you weak and wobbly. She was the biggest girl at the gym after all, she knew how to do a workout. For months prior she’d casually ask you if you’d like to join her. You’d never thought much of it, she loved your body (a little too much). Abby truly would find any reason to spend time with you so you figured she simply wanted your company.

“ Leaving out soon baby, think you wanna come?”

“ You feeling the gym today cookie? I’m doing arms. Your favorite.”

Although enticing at times, it seemed she always caught you when working out was the last thing you wanted to do. So for awhile she stopped asking, opting to giving you a quick kiss on the forehead and heading out with her green gym bag and black compression shirt.

And then finally one day she heard those magic words.

“ Abs…do you think I could go with you today?”

The grin that spread on her face was so full that it spread to you, your cheek burning. She was quick to give you a kiss on the forehead, her arms wrapping around you and squeezing in just the right position that her bicep dug into your arm.

“ Abso-fucking-lutely babe, you can come with me whenever. I don’t have a split for you yet but you can shadow me and do some beginner workouts. That sound good?”

You nodded, but honestly in that moment the only thing you were thinking about was how good she smelled. Besides, you thought, it can’t be that hard. You’d just trail along, lift a few weights and watch your hot girlfriend bench twice your weight. Sounded like a win-win to you.

Wrong.

Fast forward a few weeks later and you were slightly regretting your decision.

Well, undoubtedly watching Abby proved to be as good as you thought. Her face would scrunch as she groaned through each set. Straight up fucking porn if anyone had asked you. But then came the actual working out. A few sets with Abby was enough for you to know that this was going to be hell. Your arms would throb, even with the five pound weights! And she was effortlessly lifting 60 pound dumbbells, what the hell! But you just couldn’t pass on the words she spoke to you. Abby talked you through it like no other.

“ Great job babe, right there. You feel it right here, right?”

“ Justtt a little more, you’ve got it.”

“ It’s okay baby, I started off with those too.”

“ Spread your feet a little more…yeah just like that. Look at that, a natural.”

“ Best spotter in the whole word sweetheart.”

Then came leg day and every glute workout was somehow just crucifying your back. You’d complained to Abby so many times and sometimes she’d be able to get you engaging your glutes but it was just never consistent. But seemingly one day your body got on board, your form improved and you were feeling it in every part of your ass. By week three you even could’ve sworn that you’d seen a little difference! Swear!

Your first mistake though, was telling Abby this because suddenly she too swore she saw a difference. You should’ve known by the way she was staring at you, eyes fixated and smile wicked. But you were far too fixated on the mirror in front you, constantly shuffling your legs and switching positions to see as much as you could.

“ You sure Abby? I mean I feel like I can see it but now I’m second guessing. Maybe it’s just the glute pump.”

You had worked your glutes just the day before and they were as sore as ever. Abby didn’t bother to tell you that glute pumps don’t last that long, she didn’t care to. She was too focused on the way your leggings clung to the pudge of your stomach and ass.

“ Now that you mention it, I’m not sure. How about you come over here so I can see a little better honey.”

Oblivious to the way her hand was just itching for you to waltz over to her sitting on the bed, you frowned at the mirror for just a second. Without thinking you walked over to her.

Terrible idea.

“ C’mon baby…hahh— keep the arch f’me.”

You whined, the feeling of her thrust sending you into a drooling frenzy. But your body almost involuntarily dropped lower just at the simple command of her voice, earning you a harsh slap to your ass. She smiled at the red print that her hand left, now adding to all the other marks she’d given you.

“ n-nghh! abbyyy…”

She hummed, tracing the bite mark on your left cheek gently. It was quite a contrast to how mean her hips were being to you. You were so sure you could feel her right in your stomach. But every time you’d tell her that she’d just give you faux sympathy and tell you how good you’re taking her.

Abby was sure she could look at this image of you forever. She couldn’t find a single reason why it wasn’t the most beautiful thing in the world. Your arch was like heaven to her, the rolls of your back and fat of your ass rippling. It reminded her of art. Except nothing about the way you sounded or looked was left to interpretation.

Every whimper and cry was so telling. Every tug at her wrist, dragged whine of please please pleaseee and toe clench made it pretty obvious what she was doing to you. And Abby saw it to be no less than a fucking honor to be the one in between your legs.

“ o..god— hurtss…”

She groaned, watching as you tried to slow her hips with your hands. Pathetically you pushed at the black harness but it only made her smile. Gently, she grabbed your hands with one hand, pressing them into the curve of your back making you cry her name again. Abby nearly keeled over at the way you grew louder.

Like the secret sadist she was, she found it to be so addicting knowing your ass was burning with every thrust. Knowing that everytime you were crying was because of the workout regimen she made just for you.

She leaned down suddenly, the pace of her hips inhumanly thrusting at the same speed. Only now it sunk deeper from this angle making a choked sob leave your throat and reach her ears like a melody.

She trailed kisses from your neck, the sweat only making her want to kiss you more. She trailed around till she was right next to your face.

So pretty, she thought. So loud.

“ h—hu…”

She kissed the side of your cheek, causing your stomach to somehow do more flips. Her braid was undone by now, the waves of her blonde hair colliding with yours, small strands ever so slightly tickling your back.

“ shh I know cookie…hurts so good right?”

Two more iridescent tears fell down your face, your breath caught in your throat. Your mascara painted your eyes, cheeks flushed and hair messy. But to Abby, this was the prettiest you’ve ever looked.

“ yess…so good!”

“ yeah?”

Suddenly she was back upright, secretly missing the view of your ass hitting her skin. You immediately clung to the sheets the moment you felt her hands release your arms. Besides, Abby found something way better to mess with. She used both of her hands to squeeze your ass making your eyes roll back at the sharp pain.

“ yeah baby, it’s definitely fatter.”

She used hand to wrap around and draw sticky circles on your clit.

“ my sweet girl, always taking me so well.”

Spoken too soon because not even a second later you were pulling at the sheets, crawling towards the other end. She clicked her tongue at you.

“ aww, now that’s not sweet of you. come back mama.”

Without even waiting for you to listen she decided to move you herself. You mewled when she gripped your hair, the evidence of all those 60 pound weights showing in your scalp. Instantly you were dragged back, more tears cascading down your face. White spots started to blur your vision. That feeling in your tummy was growing so intense that you thought you might pass out.

But Abby was right there behind you, gripping your beautiful hair, ready to get you where you needed. You tried to speak, to say anything, to warn her. But she already knew. She always did.

“ shh it’s ok, you’re gonna cum soon babe. be sweet again and make a mess for me.”

She smiled as you did exactly that, your body shaking like a leaf. The sounds you made were so damn filthy but it didn’t compare to the filthy scene of you leaking onto the strap. She whispered “my filthy girl” over and over as she fucked you through it until she let go of your hair and let you collapse on the bed.

She slowed her thrust until she simply sat inside of you. You struggled to breath as she left kisses all along your back before she remembered how pretty your breast were. She flipped you over with her still inside, leaving dark marks all over your breast and chest. She trailed down to the fat of your stomach, leaving a bite mark near your belly button.

“ Think you can give me one more? Really gotta make sure we work those muscles.” She murmured into your skin.

You looked down at her.

“ just o-one?”

She hummed.

“ Just one cookie.”

She was lying.

After that day you never missed leg day. And ever since that day Abby made sure to fuck you the day after

[artvaris]

I shared my full beginner workouts on bsky since some folks asked about them. This is an example of a beginner program where you train 2 times per week, alternating these 2 full-body routines. Rest between workouts for a few days. Low-impact cardio, such as walking, can help with recovery during your rest days (active recovery). With 2 full-body workouts per week, you're hitting all the major muscle groups at least twice a week, which is often recommended if your goal is hypertrophy (growing muscle) even as a beginner. Always remember to warm up both your upper and lower body before working out to avoid injury. You can do mobility exercises with a resistance band and a stick to warm up your upper body. With lower body, you can warm up with movements such as leg swings, ankle & heel raises, box step-ups etc. This workout has a slightly bigger focus on the upper body since my goal was and is to achieve a more masc-reading physique. It also has a bit higher volume per workout compared to some workouts since back then I tried to squeeze in a lot of upper body exercises into two days. You can lower the amount of sets if you wish to do 2-3 sets for example. Workout 1 ✦ Lat pulldown 4x10 ✦ Shoulder press (dumbbell) 4x8 ✦ Glute kickbacks 3x10 ✦ Single-arm cable rows 3x10 ✦ Leg Extensions 3x10 ✦ Leg curls 3x10 ✦ Pec fly 3x10 ✦ V-ups with a dumbbell (moderated if needed) 2x15 Workout 2 ✦ Leg press 3x10 ✦ Chest press 3x10 ✦ Back extensions 3x8 (use plate weights for extra resistance) ✦ Bicep curls (regular) 4x10 ✦ Bicep curls (hammer) 4x10 ✦ Rear fly 3x10 ✦ Single-leg calf raise 2x15 (each side) ✦ Prone IYT raises 3x8 (you can use small weights if you want/can) To grow muscle, use challenging weights - but make sure your form is still good, don't try to lift too heavy at the expense of technique or risking injury - and aim for progressive overload. The last few reps should feel rather hard, especially when it comes to your last set, and give you that muscle burn sensation. This is a good indicator that you’re training hard enough for hypertrophy (muscle mass growth). Remember to rest enough between sets, about 1-3 minutes depending on the exercise. With this program, I recommend doing progressive overload by increasing your weights as you get stronger. With some movements - such as back extensions, V-ups, calf raises, and prone IYTs - you can add both weight and reps if you wish, so for example, at some point you would do V-ups 2x20 and also increase the weight you're holding in your hands.

[ariaxco]

my 5-week workout schedule ⋆ ౨ৎ˚₊ abs + glutes era .ᐟ

getting back into movement can feel overwhelming when you're starting from zero or just trying to build consistency. so i made a 5-week schedule that focuses mostly on abs + glutes, with upper body, mobility, and rest built in too. nothing extreme. no gym required. mostly pilates-based, gentle but still effective.

this routine is for building core strength, better posture, and glute activation — not pushing to exhaustion every day. i wanted something sustainable that doesn’t burn me out by week 2. if that’s your vibe too, feel free to try it with me .ᐟ

i’ll link the playlist + videos i use at the bottom. if you ever need help picking a workout or have questions about the plan just ask .ᐟ i’ll answer anything or help find a vid that fits your vibe that day

schedule section:

Week 1 ౨ৎ˚₊

Day 1: abs-focused pilates + glutes Day 2: upper body pilates + mobility Day 3: rest + stretches Day 4: core pilates + glutes workout Day 5: upper body pilates + hiit cardio Day 6: rest + stretches Day 7: abs workout + glutes pilates

Week 2 ౨ৎ˚₊

Day 8: upper body pilates + mobility Day 9: rest + stretches Day 10: core pilates + glutes workout Day 11: upper body pilates + hiit cardio Day 12: rest + stretches Day 13: abs workout + glutes pilates Day 14: mobility + posture workout

Week 3 ౨ৎ˚₊

Day 15: rest + stretches Day 16: abs-focused pilates + glutes Day 17: upper body pilates + mobility Day 18: rest + stretches Day 19: core pilates + glutes workout Day 20: upper body pilates + hiit cardio Day 21: rest + stretches

Week 4 ౨ৎ˚₊

Day 22: abs workout + glutes pilates Day 23: upper body pilates + mobility Day 24: rest + stretches Day 25: core pilates + glutes workout Day 26: upper body pilates + hiit cardio Day 27: rest + stretches Day 28: mobility + posture workout

Week 5 ౨ৎ˚₊

Day 29: abs-focused pilates + glutes Day 30: upper body pilates + mobility Day 31: rest + stretches Day 32: core pilates + glutes workout Day 33: upper body pilates + hiit cardio Day 34: rest + stretches Day 35: abs workout + glutes pilates

why pilates:

pilates works really well for me because it's low-impact, doesn't require a ton of equipment, and actually engages muscles i usually ignore. also, the more i focus on form over reps, the more results i see.

why abs + glutes?

this routine is mostly centered around abs and glutes because core strength helps with literally everything. posture, stability, energy levels. and strong glutes support your whole lower body. walking, standing, even sitting feels better when those muscles are awake. also it just feels really good to feel strong there. and yeah maybe part of it is summer body energy. not in a toxic way. just wanting to feel good in my body and take up space on purpose.

what’s not in here (on purpose):

you won’t see long runs or heavy lifting in this plan. not because those aren’t valid. they’re just not part of the season i’m in. this is a soft consistency era. an i don’t want to dread movement era. something i can actually stick to without burning out or losing interest by week two.

about the playlist .ᐟ

the full workout playlist is here:

videos are 20 to 40 mins max. no talking/minimal. peaceful and very easy to follow. you can always swap out days or stretch the schedule longer. the point is habit, not pressure. consistency, not perfection.

there are 23 videos in total and i don’t use a different one for every single day. i rotate based on how i feel. some days i want something more chill, other days i go for the harder ones. a few workouts are more intermediate, but i also included beginner ones in case my energy is low or i just need something gentler.

you can follow it exactly or switch things out. it’s flexible on purpose. the point is not perfection — just progress that actually feels good ౨ৎ˚₊

your body wants to move. you don’t need to do it perfectly. just make it feel safe and kind and consistent. that’s enough ౨ৎ˚₊ if any part feels confusing or you’re not sure which workout to pick just send me a message .ᐟ i got you

[museenkuss]

loving and moving my body this week - 🌸Totally Spies🌸 pt.2

Monday. kickboxing-HIIT [18 mins] // pom inspired arm sculpt (BeyHive dance workout) [14 mins]

Tuesday. ballet training for balance [12 mins] // yoga flow for mobility [27 mins]

Wednesday. full-body power pilates [22 mins] // hip opening stretches [12 mins]

Thursday. activating morning yoga flow [12 mins] // active stretching for mobility [18 mins]

Friday. boxer babe cardio [12 mins] // beginner express pilates [11 mins] x stretching for figure skaters - camel spin [12 mins]

Saturday. ballet inspired yoga flow for strength, grace and flexibility [30 mins]

Sunday. whenever, wherever choreo [26 mins]

[05.05.-11.05.25] 🌸 New missions await! I had so much fun with the first Totally Spies workout plan. This time around, the focus is once more on flexibility (big time) and strength. And again, I tried to pull from a variety of sources and include different styles (as much as my schedule allowed). Of course we're also dancing again! I'm excited for that, as well. Channelling our inner Clover, Sam and Alex by mixing some fun into all that saving the world business.. 🧡💚❤️

[part 1]

~🌸~

In case the suggestion doesn’t feel right for that day, here are some alternatives (13 minutes or less, can also be used as add-ons). No shame in taking it slow! Let’s move according to our needs! :) bedtime yoga stretch to release stress & tension [13 mins]  // beginner’s ballet flexibility [8 mins]//  slow & smooth beginner belly dance workout [12 mins]  // lazy girl full body workout [7 mins] // express pilates [10 mins]

[i-dont-know-what-im-doing-2024]

Workout Tips for beginners/chronic pain

For those of you who don’t know me I am trans and physically disabled (also autistic and have anxiety and depression and ptsd) anyway working out has been something that was totally off the table for me for a long time but lately my energy and motivation have improved somewhat as well as my dysphoria being worse which has made me want to try to working out again.

This legitimately isn’t a post I ever thought I’d be making but being pre T and closeted it felt like the only thing I could do to have some control over my body and I really wanted to try. It took me a couple of months after first getting the idea to actually feel like I was in a place to try and as well as finding a good program. I really didn’t want to put money into this especially because I had no idea how it would go, I’m currently on my second week of working out so I thought I’d share some advice for anyone else in a similar position.

Also, as a disclaimer, not everyone with chronic pain or other disabilities can exercise and there’s definitely been times when I also couldn’t so this purely for people who are in a place where they want to and are safe to try.

- Balance is everything, I say this as a total hypocrite just to be clear but if you haven’t worked out in a long time (I would say it’s been around three years for me) you can’t expect to go super hard right away

- Don’t worry about speed or reps or anything like that, doing your best is the most important thing and trying to take that pressure off yourself helps

- Honestly do fewer reps, shorter times, modify or substitute exercises, skip certain things- none of that is a big deal even if it feels like it is and whether you can do some of it later or not it’s okay

- I don’t see physical results yet which isn’t a surprise but I can feel more muscles when I flex my stomach which is cool and even after a week and a half with a lot of rest days I can do more than I could at the beginning

- Low impact is still a hard workout and it is much easier on your body, highly recommend for people with chronic pain

- Now one of the most important things I’ve learned is that I do not have the option of not warming up and doing cool down stretches, my body cannot handle it if I skip those steps which unfortunately makes everything take so much longer but again for anyone with chronic pain it’s probably better to cut down the harder bits and do a warm up and cool down

- The one time I did skip cool down stretches because I had errands to run and thought walking around would be enough I couldn’t sit or stand up straight the next day because I was in so much pain and the muscles in my hips and legs hurt so badly I had to take a break for several days

- I’ve also found that doing full body stretches after working out significantly reduces pain the next day (at least for me) to the point where after a week of working out I feel more sore than in proper pain

- If certain exercises are too much for your body skip them or do another exercise instead, the pain really isn’t worth it and it’s way too easy to injure yourself or cause a flare up

- Sometimes you can do exercises at the beginning but can’t do multiple reps, I’m serious about listening to your body, especially if you’re disabled. I pushed myself a bit too hard today and managed to hurt my wrist and neck (wrist because I did too many workouts in a plank position and the weight on my wrists was too much, neck from crunch type exercises that strain my neck which can cause headaches/migraines the next day)

- Not related to physical disability but I have some demand avoidance tendencies and personally not telling anyone in my life I’m doing it has been one of the most helpful things in not having to deal with external pressure or expectations (I know for other people outside accountability helps so it just depends on what helps you)

- If money is a concern or you’re not sure if you’ll be able to be consistent long term just working out in underwear is a good option, also there are tons of different types of free bodyweight workouts on YouTube, the only thing I’ve bought so far has been a mat

- Onto the next point, get a mat, preferably s as thick exercise mat with a lot of cushion and not a yoga mat. I didn’t realize there was a difference but there absolutely is and for me having more cushion makes a huge difference on my joints

- I personally have been doing Chloe Ting because I’ve seen a lot of people with a lot of different body types get results after being consistent and because after trying it for a week I feel stronger. That being said they’re also not easy and I have made a lot of adjustments and had to take breaks after causing flare ups but all these tips have helped me find more sustainable ways to exercise instead of doing it once and burning out

- I don’t do explicit cardio EVER, I have tachycardia and get dizzy and lightheaded really easily so even doing bodyweight exercises and low impact my heart rate ranges from 150bpm-180bpm the entire time with breaks.

- Also, drinking lots of water is supposed to be good, I don’t track it but I try to stay hydrated and it probably helps

- Prioritize sleep if you’re able to

- Hot showers after working out also help me manage muscle pain

- Finally for food I’ve been trying not to eat unless I’m actually hungry as I have a habit of eating if I’m bored and trying to incorporate more healthy food into my life rather than cutting anything out. Also healthy being subjective, I’m trying to eat healthier than I used to but that still isn’t like tons of salad and veggies and stuff so whatever you can do is fine

- I’m definitely not following all these myself but I’m working on it and trying to improve

[prettyboysdontlookatexplosions]

do you mind if i ask what the workout program you've referenced finishing and restarting is? i am looking to get into more of a routine and your program sounds cool!

i have been working out with caroline girvan’s stuff for almost two years now! her long programs all involve weights (i have a pair of adjustable dumbbells which are pricey but a good investment and don’t take THAT long to be cheaper than a gym membership) but she also has a playlist on her youtube channel of bodyweight workouts she’s put up. the program i’m (now re)doing is her epic heat series, which is all 30 minute workouts. fwiw when people on her subreddit ask where to start people usually say you can technically start anywhere because the workout is a guide you meet at the level of challenge appropriate for you (i am still years away from being able to match her for weights OR reps and there is the occasional move she programs that i straight up can’t do and i just switch or do my best even if it’s like… “do a 40 second push up” ok well i can do like an 8 second push up, lol. i also take a lot of mini mid-set breaks when i need them and also pause the video if i like REALLY need to catch my breath) the typical recommendation is (1) the ultimate beginner 6 week program on her app which is worth a month or two subscription if you’re new to strength training and you can swing it (i did this last year when it came out and it was really helpful both bc it’s slower than any of her other programs and builds up starting at 3x a week and bc it’s the only program where she talks you through the moves) (2) if not, iron because it’s slower paced than her others or her 24 day advent calendar because it’s got the shortest workout durations (that was the first one i ever did bc the app hadn’t launched yet and i really liked it even though the first full body day left me so sore i couldn’t walk for like 3 days and it took me much more than 24 days lol. i also redid the first couple workouts when i finished and it was cool to see that my body was already adjusting and a lot of stuff had gone from Am I Dying? to a mere Incredibly Fucking Hard, lmao). she has a 1-week program called beginner epic on youtube but it’s like, an intro to her style more than for true beginners. ofc i have no idea what your experience is i am just trying to be thorough and cover all my bases!!! lol

[kyywritess]

CHAPTER 1: KNOW ITS FOR THE BETTER

pairing: aged up!katsuki bakugo x fem!reader

summary: After six intense years in Japan, YN LN has firmly established herself as a renowned gym owner. She's known by many pros for her charm, strength, and boxing abilities. She has a strong support system and amazing friends... her life in Japan was everything she dreamed it would be.

But everything changes one fateful night when a mysterious package appears on her doorstep. No note, no return address—just a plain box wrapped with a single pearly pink ribbon. As she unravels the contents of the box, she’s drawn into a dark, twisted mystery that seems to reach deep into her own past—a past she thought she had buried when she left her old life behind.

word count: 2.3k

an: I wanted the beginning of the story to show the relationship between Bakugo and the reader. As well as give more detail into the readers personality. To clear things up the reader has known Bakugo for five years, so the reader is someone Bakugo trusts. You will definitely see some subtle flirting on his end (he's low-key pinning, but the reader doesn't have a clue), but he's all bark and no bite. okie enjoy and lmk what you guys would like to see (I love inspo)

---

“Sorry I’m late, guys—traffic held me up!” you called out, rushing toward the gym doors.

A line of parents and their children had already formed outside, the little ones bouncing with energy, their sneakers squeaking against the concrete. You hadn’t meant to be late for the kids' afternoon boxing class, but a villain attack had backed up traffic for miles.

Swinging open the doors, you offered a quick, apologetic smile to the waiting parents. Without missing a beat, you hustled inside, locking into routine mode. Three times a week, you held kids' boxing classes—partly to bring in more clients, but mostly because teaching kids how to defend themselves just felt right.

Grabbing a box of tiny jump ropes and pint-sized gloves, you headed toward the mat. “Alright, everyone, shoes off and by the wall! Parents, you’re welcome to stay, but please have a seat. Let’s keep distractions to a minimum.”

As the kids obeyed, you queued up a shuffle of upbeat pop music on your phone and placed it on a nearby bench. “Okay everyone, grab a jump rope and spread out. One minute of jumping, then push-ups. If you can’t do a full push-up, no shame—go for knee push-ups!”

The familiar chatter of the kids mixed with the rhythmic slap of jump ropes against the mat. Teaching the kids’ class was a welcome breather from the controlled chaos of the adult sessions.

Your gym wasn’t just any gym—it was a dream come to life. Nearly five years ago, you’d opened it with little more than a stack of cash and big ambitions. Now it is one of the most popular gyms in Japan, frequented by pro heroes, professional boxers, and countless beginners.

The gym had two parts: the main workout area open to all during operating hours and a designated space for classes. You taught beginners during the week and had personally coached young boxers who went on to win championships—or enroll in the prestigious Hero Academy. Watching people grow stronger and more confident never got old.

Once the kids had finished their warm-ups, you grabbed a set of gloves. “Okay, everyone, gloves on and line up at the back wall.”

A small hand tugged at your shirt. “Miss LN?”

Looking down, you found yourself face-to-face with the only girl in your class—a bright-eyed sweetheart who reminded you of a younger version of yourself. She held her gloves out expectantly.

“Do you need help sweetheart?” you questioned, crouching to her level and gently patting her head. “You know, you’ve been training extra hard lately.”

Her face lit up, so you continued “Don’t tell the boys, but I think you are one of the strongest kids in the class.”

And it was true, the feisty ten year old girl held power you didn't see in most children. 

Finishing up her last glove, she giggled and ran off towards the wall. 

After warm-ups, you guided the kids through footwork drills and light one-on-one sparring. Everything was running smoothly until a series of loud bangs broke your focus.

“Parents, could you keep an eye on the kids for a moment?” you asked, leaving the mat to investigate.

The noise grew louder as you approached the punching bag area, where a blonde man was relentlessly pounding an aqua bag with sharp, thunderous jabs.

You sighed, watching from a distance for a moment. His footwork was solid, his strikes devastating, but his intensity bordered on recklessness. Stepping closer, you positioned yourself by the mirrored wall.

“Keep that up, and you’re paying for a new bag,” you said, crossing your arms.

He paused mid-punch, his chest heaving as he turned to face you. His expression softened slightly, though his natural scowl didn’t fully fade. “Got lost in thought,” he muttered, his voice rough and edged with lingering adrenaline.

“Everything okay? Heard there was a villain attack earlier.”

“Yeah, all good.”

You stepped closer, noticing his bare knuckles. “Didn't even bother wrapping your hands?”

“Don’t care about that shit,” he replied dismissively.

“You’re worse than the kids sometimes, you know that?” you teased, folding your arms as you matched his gaze.

A sharp scoff escaped his lips, his smirk laced with both defiance and challenge. “Yeah? Least I don’t whine as much.”

“Debatable,” you quipped back without missing a beat.

His sharp demeanor hadn’t dulled much since you first met him, but the edges weren’t as jagged anymore—not with you, at least. Over time, Bakugo had become a familiar, almost constant presence in your gym. Though he’d never openly admit it, this place had grown into more than just a training ground for him. Here, the chaos of his world seemed to quiet, if only a little.

“Alright,” you sighed, the faintest smile tugging at your lips. “Sit down before you end up shredding another punching bag. If you think I’m letting you off the hook for skipping hand wraps, you’re out of luck.”

“I said I don’t need ‘em,” he grumbled, but he sat anyway, planting himself on the edge of the bench with a huff.

“Sure you don’t,” you replied dryly, “Just like you don’t need to stop overtraining, listen to anyone, or—I don’t know—actually take care of yourself once in a while.”

“Would you quit naggin’? I’m fine.”

You grabbed the red-and-black wraps from his bag, shaking your head as you knelt in front of him. “Yeah, yeah, ‘fine.’ Just humor me, alright?”

As you worked the wraps around his knuckles and wrists, your touch was gentle but firm, the way it always was when you wrapped for him. It was a small, almost intimate ritual that had grown between the two of you—one he didn’t seem to mind, though he’d never say as much.

“Y’know,” you started, glancing up at him as you tucked the last bit of wrap into place, “I’ve got a punching bag with your name on it. Might be safer than you taking your frustrations out on the aqua one.”

He huffed a laugh, the sound low and rough. “You think I’m pissed or somethin’?”

“Aren’t you always?” you teased, standing and brushing off your hands.

“Tch. aren't you funny,” he muttered, but the corner of his mouth twitched again, betraying the faintest hint of amusement.

“Thanks, I try.” You grabbed a towel from the bench and tossed it at him. “Seriously, though. You okay?”

Bakugo caught the towel with one hand, his sharp gaze flicking to yours. For a moment, his usual bravado faltered, something unspoken passing between you.

“Tch. Married to the job,” he muttered, rolling his eyes.

“Yeah, well, your ‘spouse’ wouldn’t mind if you took a night off.” Turning to look at him you continue, “Speaking of, I know a place. Want to come with me tonight?”

He raised an eyebrow. “You asking me on a date?”

“You wish,” you shot back. “But I promise it’ll be worth it.”

His lips twitched in what might’ve been the start of a smile, but he quickly masked it. “We’ll see.”

“Okay, well I gotta get back to class. I'll be done in an hour.” 

The imposing figure of Katsuki Bakugo loomed behind you now, his sharp features partially obscured by damp, messy blond hair. The brute of a man, as many might describe him, had been a fixture at your gym since the day it opened.

He hadn’t stumbled in on his own, of course. That honor went to Mina Ashido, a bubbly, pink-haired tornado of energy. She’d dragged him, along with a few other pros, into your space one fateful day, raving about how this was the best gym she’d ever been to. "You’ve gotta check it out!" she’d said, practically bouncing in excitement.

Bakugo had been reluctant at first—gruff and skeptical, as usual—but after a single workout, he’d kept coming back. Over time, the others had too, filtering in for sessions or just to catch up. The gym became more than just a training space for them; it became a second home.

Somehow, amidst the shared sweat, sparring matches, and impromptu late-night talks, you’d built strong bonds with the group of pros. They weren’t just clients anymore; they were your people. Bakugo included, even if he rarely showed it outright. In some ways, you even considered them your best friends, a family forged through grit and mutual respect.

And while Bakugo was often the hardest to read, his loyalty to your gym—and to you—spoke louder than his explosive words ever could.

---

As the clock struck seven, the echoes of tiny fists on punching bags and the squeak of sneakers against the gym mats began to fade. You clapped your hands, the sharp sound cutting through the lingering chatter. “Alright, that’s it for today! Next class, we’ll have a special guest, so come prepared—and I promise I’ll actually be on time!”

The kids erupted into cheers, their excitement filling the gym like a warm wave. Parents chuckled at your self-deprecating comment as they ushered their little ones toward the door. You couldn’t help but smile as one particularly energetic boy jumped up to high-five his mom, his tiny fists still wrapped in bright blue boxing tape.

It was always a bittersweet moment, watching the gym empty out after a kids’ class. The place seemed quieter, almost too quiet, once their energy was gone. You bent down to collect a rogue jump rope, tossing it into the storage bin before moving to tidy up the gloves left scattered on the mats.

As you finished up, a movement at the door caught your eye. There, leaning casually against the frame, was Katsuki Bakugo. His arms were crossed over his broad chest, his signature scowl still firmly in place, but there was something softer in his posture tonight. His sharp red gaze wasn’t burning with irritation—it was watchful, almost thoughtful.

“You’re not half bad at wrangling those brats.” he muttered, his voice low but carrying easily in the quiet gym.

You blinked at him for a moment, surprised by the unexpected compliment. “Wrangling?” you asked, standing upright and dusting off your hands. “You make it sound like I’m running a circus.”

He snorted, pushing off the frame to saunter closer. “Aren’t you? Pretty sure I saw one of those kids try to climb the ropes earlier like a damn monkey.”

You tilted your head, ignoring his comment. “So, does this mean you’ve decided to take me up on my offer?”

He shook his head, pushing off the door frame with a lazy shrug. “Not really. Just didn’t wanna leave without sayin’ somethin’.”

That made you pause. Katsuki Bakugo wasn’t the kind of guy to go out of his way for pleasantries. If anything, his bluntness and rough edges were his trademarks. For him to linger, to offer even the barest acknowledgment, meant something.

Covering your surprise, you grabbed your gym keys from the counter and motioned toward the door. “Well, you should get some rest—you look like hell.”

His lips twitched, the barest hint of a smirk pulling at the corner. “Cheeky,” he shot back, following you out into the cool evening air.

The city buzzed faintly in the background, the distant hum of traffic and murmurs of late-night passersby creating a gentle rhythm. The gym sat tucked away in a quieter part of town, far from the chaos of downtown, but close enough to feel connected.

As you locked the door, you glanced at him out of the corner of your eye. “You’re still coming to the kids’ class next week, right? They’ll be thrilled to train with you.”

He shoved his hands into the pockets of his hoodie, his shoulders hunching slightly as if to shrug off the weight of your words. “Yeah, I’ll be there,” he muttered. After a beat, he added, almost begrudgingly, “Only doin’ this for you, though. Wouldn’t bother otherwise.”

You froze for a split second, caught off guard by his blunt admission. Katsuki Bakugo wasn’t one for flowery words or subtle gestures. When he said something, he meant it, and the weight of his statement hit you harder than you’d expected.

A small smile tugged at your lips, soft but genuine. “Thanks, Bakugo. It means a lot.”

He scoffed, turning his head slightly as if to hide the faintest pink creeping up his ears. “Tch. Don’t get sappy on me now.”

But there it was—that fleeting, barely-there smile. It was gone as quickly as it appeared, masked by his usual gruffness, but you’d seen it. And in that moment, it felt like you’d cracked through one of his walls, even if just a little.

The two of you stood there for a moment longer, the silence comfortable, almost companionable. The gym was empty now, the lights inside dimmed, leaving only the glow of the streetlamp overhead to cast a soft light on his features. His messy blond hair, damp with sweat, clung to his forehead, and his sharp crimson eyes seemed softer in the muted light.

“Well,” you said finally, breaking the quiet, “go home and get some sleep. Don’t make me wrap your hands again tomorrow.”

He rolled his eyes, the motion exaggerated, but he didn’t argue. “See ya, then,” he muttered, turning to walk away.

You watched as he strode down the street, his confident gait and broad shoulders unmistakable. Even in the dim light, he seemed larger than life, a force of nature wrapped in barely restrained energy.

As he disappeared around the corner, you couldn’t help but let out a small sigh. For all his rough edges and sharp words, Katsuki Bakugo had a way of showing up when it mattered. He wasn’t one to say much, but his actions spoke louder than anything else ever could.

And tonight, his words lingered in your mind. “Only doin’ this for you.”

It wasn’t a grand declaration, but coming from him, it might as well have been.

You smiled to yourself, shaking your head as you turned to head home. Bakugo might be as stubborn as they come, but moments like these reminded you why he was one of the few people you trusted implicitly.

And deep down, you knew the feeling was mutual—even if he’d never admit it.

[tealshoes]

Get to know your crew!

Username: @tealshoes

I go by: Teal (she/her)

How far I am into (fitness/health) journey: 5 months (sort of). I had a personal trainer for a few months in uni years ago and lost a bunch of weight then gained it back and more since covid. Decided at the end of January this year that I was going to sign up for a 5k. So, beginner but my body definitely remembers how to lift weights.

What I usually do for exercise: Running, cycling, and strength training. Recently added swimming as well!

What I want to do/work on in terms of activities: I'm looking to build up my endurance (and speed, but that's secondary) in running and swimming specifically. I also want to do more long bike rides.

What are my biggest struggles: Making time. I have family staying at my house for like 3 weeks this summer, and between my full-time day job and a part-time masters degree I'm really working to fit training in.

What I most commonly fall off the wagon for: A sweet treat. It's summer and here in Canada we only get like 3 nice months of weather a year lol so between ice cream, s'mores, and a glass of wine in the backyard I can get thrown out of my routine pretty quick.

Potential physical/mental things that can hold me back or make my journey difficult: Time again, trying to fit training into my schedule can be hard when I'm mentally exhausted at the end of the day. Also my shoulder definitely did not like swimming today, going to have to work on that.

Things that make me happy: A bike ride on a sunny day, fresh fruit, cold water, new kit 😆

Things that make me feel good about myself: Watching my fitbit and strava stats improve. I am a simple creature and I love it when numbers go up, especially when I don't also feel like I'm dying in the process.

Things that make me uncomfortable about myself: My pace. Maybe it's the triathlon tiktok brainrot but I am not a fast runner, swimmer, or cyclist, and I'm a little insecure about it. The last cross country race I ran as a kid I got lapped by the race that started after mine and my brain is still hanging onto that embarrassment.

Short term goals: Running my 5k race on Sunday! I also want to build a consistent routine for training since so far it's been just when I can find time.

Long term goals: A triathlon! I'd like to start with a try-a-tri distance and work up to the sprint and Olympic distances. An ironman sounds like hell no thank you lol Also trying to beat (or at least outrun) my genetic cardiac issues because they're a mess on both sides.

What I draw inspiration from: A really good playlist and sometimes the og Naruto soundtrack.

What demotivates me: How boring running can be.

What I need from this community to help me achieve my goals: Regular check-ins and posts! I'm excited to see everyone else's workouts and goals too 😊 I already post about my training sessions like I'm talking to myself (or into the void lol) but a little more accountability is going to be great!

[hnkaa]

🕷️Black widow workout🕷️

Welcome to fantasy workouts where you can train like your favorite characters, whether it’s a for an up coming cosplay, con, or for fun. If you like this I can do fashion and makeup ones as well.

There is three sections: Beginner, Intermediate, and advanced.

Disclaimer: Just because you train like a character doesn’t mean you will look like them, consult a doctor if you have trouble with your weight or health. This is not targeted at weight loss though it will follow with balanced diet and exercise.

This workout program will focus on three main point: Ballet and flexibility, fight training and muscle building.

Workout:

All of these workouts will follow a five day split with a two day rest period, work at your own pace and build up to advanced level. Ballet three times a week (Monday, Wednesday, Friday) , Fight training (Tuesday, Thursday) , Stretching (Everyday Monday through Sunday) , mobility and Pilates stretch (Saturday, Sunday)

Warm up three videos all five days, on fight training days you can skip the daisy Keech one : https://youtu.be/nn3-eoZ9Wrg?si=mf3QaSZ2FC2TDATw

Ballet three times a week: For shorter ballet videos 10 to 30 minutes do it twice. Repeat a video till you have it memorized before moving on to the next.

Beginner: https://youtu.be/yVno9VYS-ak?si=4TvFqP1OyXvzbsBs ,

https://youtu.be/ziT4ERqtS04?si=UpJ6kjVaU1PJE7Dn ,

https://youtu.be/ZSIfgTOowYk?si=Dld-qteiSpGlWg7p ,

https://youtu.be/QgPjDL7-ylY?si=-3Lmfmapuj8766cw ,

https://youtu.be/T4lsBxhdmDw?si=90HFjM5_Czh-vL_m

Intermediate: https://youtu.be/3At-r-cQ2mQ?si=uX3BiTipujppX0tB ,

https://youtu.be/GWGPOHZazgY?si=t1QlreTAv-UPzD4z ,

https://youtu.be/sffQDTAmZFI?si=UkvAqhNBHL4aNZwF ,

https://youtu.be/rYwgiLRS0-E?si=szLtMK9xtPWdf3vg ,

https://youtu.be/1IeQWvHjo_E?si=ELn8rCVCbryZBQtv

Advanced: https://youtu.be/uqdMr31D3v8?si=Qh85WmlPcPlXJ18S,

https://youtu.be/e0ZYSPR1e_s?si=HXCjdzHwX3zGxc76,

https://youtu.be/Yg6R5Ka0RY4?si=XCDapRN19ZpvmcYa ,

https://youtu.be/d9dh2Y6s2PU?si=5XRdq9gkW1VwLdnb ,

https://youtu.be/kIHp75aMjoQ?si=axjQRIAPWlA6v0qR

Fight training two times a week: one day is Mauy tai the next is Krav maga

For all levels https://youtu.be/7sLw5dHdRG4?si=vOX7jMk7zk_kj7li

Stretching!!! It’s so important for all levels to stretch twice a day before workout and after workout.

Before workout stretch your back:

B: https://youtu.be/WIBXfPU27yQ?si=bxSDJB3Vx1O9ub01

I: https://youtu.be/o1-MtpjMYVs?si=g9DFcELfZFpmFn5t

A: https://youtu.be/vBvdHOhCuvQ?si=-XQzsmZ2x8v9SFKM

Before bed stretches:

B: https://youtu.be/LnRPmGhV5a8?si=jUv-laCE6IyLBAyu

I: https://youtu.be/fuXf2zfiEYw?si=zqaw56XR0KGRleOK

A: https://youtu.be/MDsx4ii-fAk?si=FiRCzPPQtJRs9DIW

TRAIN YOUR BALANCE EVERYDAY EVEN ON REST DAYS; https://youtu.be/a1x2J-D8gK4?si=XHK1rHOt_CLJluZF

On the weekend rest days please do mobility stretches, and energizing Pilates so your body doesn’t tighten up during the rest period:

All levels mobility: https://www.tiktok.com/t/ZP8h56eEr/

Pilates: https://youtu.be/EjlIWsikeic?si=fO3mHcto0k38Pt0E

As for diet and nutrition: eat balanced meals with protein, vegetables, and fiber. Fermented foods like cabbage and kimchi, limit dairy to a glass of milk, kefir or non fat Greek yogurt with honey.

Oatmeal, fruit, coffee, tea, water, healthy snacks like protein bars, simple mills bars, peanut butter.

Eat carbs three times a week, protein vegetables and fiber everyday.

Eat three full meals and two snacks, LISTEN to your body and what you need that day. Consult a physician if you’re struggling with eating and food.

[yunahmygfreal]

THE ULTIMATE GLOW UP GUIDE: WHERE TO START

📌 STEP 1: ASSESS YOUR CURRENT SITUATION

Before making changes, understand your starting point.

1. Conduct a Self-Audit

Appearance: Take full-body and close-up photos. Note what you like and what you’d like to change. Health: How’s your diet? Sleep? Any chronic issues (skin, hair, weight)? Mindset: What negative beliefs hold you back? (e.g., "I’m unattractive," "I’ll never succeed") Style: Do you love your wardrobe? Do you have staple pieces?

Social Circle: Who inspires you? Who drains you?

2. Set Specific Goals

❌ Vague: "I want to be pretty." ✅ Specific:

"Lose 5 kg in 3 months"

"Start a skincare routine: cleanse + moisturize 2x/day"

"Buy 5 versatile wardrobe staples"

📌 STEP 2: BASIC SELF-CARE FOUNDATION

1. Skin

✅ Minimal Routine:

Cleanser (foam/gel)

Moisturizer (for your skin type)

SPF (if outdoors) 🚫 Avoid: Sleeping in makeup, harsh scrubs.

2. Hair

✅ Essentials:

Wash 2–3x/week

Use heat protectant before styling

Trim ends monthly

3. Body

✅ Key Habits:

Cold showers for circulation

Daily moisturizer (lotion/oil)

Hair removal (shaving/waxing)

📌 STEP 3: PHYSICAL TRANSFORMATION

1. Nutrition

🍎 Basics:

Drink 1.5–2L water daily

Reduce sugar/fast food

Eat protein (chicken, fish, tofu) + veggies

2. Fitness

💪 Beginner Options:

10k daily steps

Home workouts (yoga, Pilates)

Gym 2–3x/week (if possible)

3. Posture & Walk

✨ Quick Fixes:

Wall exercises (5 mins/day)

Walk with an imaginary book on your head

Stretch to relax muscles

📌 STEP 4: MENTAL GLOW UP

1. Self-Esteem Work

💡 Practices:

Affirmations ("I deserve the best")

Gratitude journal (3 things daily)

Unfollow toxic social media accounts

2. Confidence Boosters

🎯 How to Improve:

Leave your comfort zone (meet people, try new things)

Practice saying "no"

Stand tall + maintain eye contact

3. Healthy Habits

📚 To Adopt:

Read 10 pages/day (Replenish your vocabulary)

Meditate 5–10 mins each morning

Plan your day (bullet journal)

📌 STEP 5: STYLE & APPEARANCE

1. Determine Your Body Type

🔍 How: Measure shoulders, bust, waist, hips.

Apple: Highlight legs, wear V-necks.

Pear: Emphasize waist, dark bottoms + light tops.

2. Build a Capsule Wardrobe

👗 Essentials:

White button-down

Well-fitted jeans

Tailored trousers

Little black dress

3. Nail & Teeth Care

💅 Must-Dos:

Dental cleanings every 6 months

Manicures (at least tidy)

Whitening toothpaste (if needed)

📌 STEP 6: SOCIAL & AURA UPGRADE

(This step is for those who lead a life on social media.)

1. Curate Your Circle

🚮 Cut Out:

People who belittle you

Those stuck in negativity

Energy vampires

2. Inspiring Content

📲 Follow:

Self-improvement blogs

Fashion/style influencers

Motivational podcasts

In general, reduce the bad influence that social media gives.

3. Personal Branding

🌟 How to Present Yourself:

High-quality photos

Polished speech (no filler words)

Confident body language

[museenkuss]

loving and moving my body this week - 🌸Totally Spies🌸 pt.1

Monday. cardio for kickboxing, martial arts fitness training [21 mins] // standing leg workout for strength & flexibility [13 mins]

Tuesday. Catwoman-inspired low-impact workout [8 mins] // E.T. dance workout [4 mins] + beginner front split stretches [16 mins]

Wednesday. pilates x barre [24 mins] // quick & intense dance cardio [10 mins]

Thursday. train like an angel masterclass [27 mins] // stretch and sweat [13 mins]

Friday. (post-mission wellness day) full body yoga stretch [11 mins] // Meditative yoga flow [18 mins]

Saturday. Christina vs. Britney HIIT dance workout [27 mins]

Sunday. beginner-friendly yoga sculpt [25 mins]

[28.04.-04.05.25] Girls...🧡❤️💚 I have a workout plan for you. The Totally Spies workouts were so much fun to assemble and I'm very excited to share them with you!! While the focus is on strength and flexibility, I tried to include a wide variety of styles (and sprinkled in some dancing) - so we're getting new missions every day. I hope we'll have fun with these :)!

~🌸~

More info on how I compiled this list and alternatives:

While Sam, Clover and Alex are extremely fit, we rarely see them work out - and when we do, it's usually PE stuff (running, climbing ropes etc). It was a little challenging to adapt that into home workouts. Apart from the martial arts aspect, their fighting styles rely heavily on flexibility (acrobatics), so I tried to build the plans around that theme without having access to a trainer, a gym, or super spy-flexibility (we're working on the last part). I also pulled from a variety of sources, since that made it more fun and since they simply are experts at anything. This first week is too short to include cheerleading, ballet, aerial, ice skating, etc etc, but they can do it all! (and we can have fun dabbling in it to target specific things we might usually not think of) 🧡❤️💚

I found the training the angels video on the preparations Cameron Diaz, Lucy Lu and Drew Barrymore went through for Charlie's Angels very inspiring (and super interesting!). We sadly don't have 8 hours a day to work on our individual fighting styles, but we'll make do!

Lastly, I wanted to include dance videos because, frankly, I could imagine that a lot of their daily "working out" sessions would just be them dancing together in Clover's lavish room... It just felt right. Originally, I wanted all of the songs to be from the early 00s, since that's when the show started, but since they're pretty much ageless and the show went on for much longer, I decided to just focus on the fun aspect of it. Still, the main focus is on girly pop music and most of it IS the Britney girlpop era (bc I happen to like that a lot and it feels right for them). On that note: I also tried to find videos that felt either like friends working out, or like 'we have this expert here to teach us this workout for our mission'. It's part workout, part playing pretend and, again, I had a ton of fun just assembling this. I hope you'll enjoy them as well!

~🌸~

In case the suggestion doesn’t feel right for that day, here are some alternatives (13 minutes or less, can also be used as add-ons). No shame in taking it slow! Let’s move according to our needs! :) bedtime yoga stretch to release stress & tension [13 mins]  // beginner’s ballet flexibility [8 mins]//  slow & smooth beginner belly dance workout [12 mins]  // lazy girl full body workout [7 mins] // express pilates [10 mins]

[trophy-girl]

How to Start Working Out & Actually Stay Consistent

So you want to start working out but don’t know where to begin? Maybe you’ve tried before, but consistency just isn’t sticking? Trust me, we’ve all been there. The secret? Start small, keep it fun, and stay accountable. Here’s your ultimate beginner’s guide to making fitness a lifestyle (without hating it).

Set Realistic & Clear Goals

Before jumping into workouts, define what you want to achieve. This will help guide your workout plan and keep you motivated.

Examples of realistic goals:

• Short-term (1-3 months): Work out 3x a week, improve flexibility, or walk 5,000 steps daily.

• Mid-term (3-6 months): Be able to do 10 push-ups, jog for 10 minutes without stopping, or improve muscle tone.

• Long-term (6-12 months+): Lose or gain a certain amount of weight, lift heavier weights, run a 5K, or gain visible muscle definition.

Pick a Workout Schedule & Stick to It

Choose 2-4 days per week for workouts to start. Mark it in your calendar as a commitment just like any other appointment.

Best times to work out

• Morning workouts can boost energy and set a positive tone for the day.

• Afternoon/evening workouts may feel easier if you have more energy later in the day.

• The best time is whenever you can realistically stick to it consistently!

Start with 30-minute workouts, then gradually increase time as you build endurance.

Choose Beginner-Friendly Workouts

If you’re new to working out, you don’t need fancy gym equipment—bodyweight exercises and light cardio are great for building a foundation.

Basic Beginner Workout Routine (Full Body - No Equipment)

Warm-up (5 minutes)

• Arm circles (30 sec)

• Leg swings (30 sec each leg)

• March in place (1 min)

• Dynamic stretches (2 min)

Workout (Repeat 2-3 rounds)

• Squats (15 reps)

• Push-ups (10 reps; modify by doing on knees if needed)

• Lunges (10 reps per leg)

• Plank (30 sec)

• Jumping jacks (30 sec)

Cool-down (5 minutes)

• Stretching for flexibility and muscle recovery

• Deep breathing exercises

Alternative Workouts:

• Walking or jogging: Aim for 20-30 minutes, 3-4x per week.

• Dance workouts: Fun way to stay active! Try YouTube dance workout videos.

• Yoga or Pilates: Great for flexibility, core strength, and relaxation.

Track Your Progress & Celebrate Small Wins

Tracking your workouts will help you stay motivated and see improvements over time.

Ways to track progress:

• Write down your workouts in a notebook.

• Use a fitness app to log steps, workouts, and progress photos.

• Track non-scale victories like better endurance, improved posture, or fitting into clothes better.

Celebrate small wins like completing a full workout week or lifting heavier weights—it keeps you inspired!

Stay Accountable & Motivated

Accountability can make or break your consistency. Here are ways to stay on track:

• Workout buddy: Find a friend or gym partner to keep each other motivated.

• Join a community: Pretty & Paid Discord has a fitness accountability group!

• Hire a trainer: If possible, work with a coach for personalized guidance.

• Remind yourself of your “why”: Write down why you started and revisit it when motivation dips.

Prioritize Rest & Recovery

Beginners often think they need to work out daily, but rest is crucial for muscle recovery and avoiding burnout.

• Start with 3-4 workout days per week.

• Listen to your body. If you’re sore, take an active recovery day (light stretching, yoga, or walking).

• Get enough sleep. Your body recovers while you rest. Aim for 7-9 hours of sleep.

Fuel Your Workouts with Proper Nutrition

Your energy levels and performance will depend on what you eat.

Pre-workout meal/snack (30-60 min before workout):

• Banana with peanut butter

• Greek yogurt with fruit

• Oatmeal with almonds

Post-workout meal/snack (within 1 hour after workout):

• Protein shake or smoothie

• Chicken, rice, and veggies

• Eggs with whole-grain toast

Stay hydrated: Drink plenty of water before, during, and after workouts.

Overcome Common Challenges

If you’re struggling to stay consistent, identify what’s holding you back:

“I don’t have time.”

• Shorten workouts to 15-20 minutes

• Try home workouts to save time on commuting

“I feel too sore.”

• Do light stretching and drink plenty of water

• Allow muscles to recover (work different muscle groups on different days)

“I get bored easily.”

• Try different workout styles like boxing, cycling, or dance workouts

• Listen to music or podcasts while working out

Stay Consistent & Make Fitness a Habit

Building a habit takes at least 21 days, so be patient with yourself. The key is progress, not perfection.

• Start small and be consistent. Even 10-15 minutes is better than skipping a workout.

• Make workouts non-negotiable, just like brushing your teeth.

• If you miss a workout, don’t quit—just start again the next day!

Stay patient and be kind to yourself. Consistency is key!

[rosenbraut]

loving and moving my body this week (09.09.-15.09.)

Monday. ballet cardio [15 mins] // Yoga For A Relaxing Night's Sleep [10 mins]

Tuesday. (retro) standing pop pilates [15 mins] // ballerina arms [10 mins]

Wednesday. belly dance workout [15 mins] // routine for better sleep [8 mins]

Thursday. stretch and sweat session [12 mins] // Yoga for stress relief [10 mins]

Friday. no hands morning yoga [11 mins] // belly dance workout [15 mins]

Saturday. the ICONIC waist shrinking booty shaking workout [10 mins] // upper body stretch [10 mins]

Sunday. standing pilates [10 mins] //yoga stretches in bed [15 mins]

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I'm not at home, so this week's selection is tailored to what I can do while I'm on my trip - two short sessions a day, all to be done either standing or (at night) in bed. It's an interesting challenge and also such a great opportunity to try new things and revisit absolute favourites that I rarely do these days.

In case the suggestion doesn’t feel right for that day, here are some alternatives (13 minutes or less, can also be used as add-ons). No shame in taking it slow! Let’s move according to our needs! :) bedtime yoga stretch to release stress & tension [13 mins]  // beginner’s ballet flexibility [8 mins]//  slow & smooth beginner belly dance workout [12 mins]  // lazy girl full body workout [7 mins] // express pilates [10 mins]