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Join Flexed.

Strong is feminine.

Structured training and education for women. Download the app, pick your journey, and train with a real plan.

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Join thousands of women training with Flexed

Inside the app

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The journeys

Pick the journey that fits your goal.

Shape and strength

12 months

Hourglass 1.0

Fuller glutes, a tighter waist and balanced feminine proportions, built month by month.

Home and gym · 4 to 5 days a week
EquipmentEquipment: a full gym, or at home dumbbells, a glute band, a long band, a bench or chair, a step and a mat.
Advanced · 12 months

Hourglass 2.0

A specialization system in phases: upper-glute lift, under-glute definition, back and waist illusion, then full glute density.

Home and gym · 4 to 5 days a week
EquipmentEquipment: a full gym, or at home dumbbells, a glute band, a long band, a bench or chair, a step and a mat.
New · 3 months

Hourglass Back-Friendly

The same Hourglass focus, with exercises chosen to protect your lower back instead of loading it.

Home and gym · 5 days a week · with your physiotherapist's approval
EquipmentEquipment: a full gym, or at home dumbbells, a glute band, a long band, a bench or chair, a step and a mat.
Ongoing monthly progression

Glutes Only

Glutes come first: 4 glute-focused days with an optional upper-body day.

Home and gym · 4 days a week
EquipmentEquipment: a full gym, or at home dumbbells, a glute band, a long band, a bench or chair, a step and a mat.
90 days

Glow Up

90 days to glow up. Got an event or a birthday coming up, or just came out of a breakup? This is the journey for you.

Home and gym · 4 to 5 days a week
EquipmentEquipment: a full gym, or at home dumbbells, a glute band, a long band, a bench or chair, a step and a mat. For cardio: an elliptical or a treadmill.
12 weeks

Mini Cut

Lose fat while keeping your glutes and muscle shape, with cardio that builds gradually.

Home and gym · 6 days a week
EquipmentEquipment: a full gym, or at home dumbbells, a glute band, a long band, a bench or chair, a step and a mat.
New · 12 weeks

Mini Cut 2.0

Your next cut: the same structure as Mini Cut with all-new exercises, so you can cut again without repeating the same workouts.

Home and gym · 6 days a week
EquipmentEquipment: a full gym, or at home dumbbells, a glute band, a long band, a bench or chair, a step and a mat.
12 weeks

Hip Thrust Strength

A 12-week journey focused on building your hip thrust strength.

7 days

Flexed Flow

Your period week: 7 days of very light workouts for the days when pain and low energy make your normal training too much.

6 months · no equipment

Flexed Anywhere

Choose this if you train at home with no equipment: 6 months of progressive bodyweight training to sculpt your glutes and waist.

Home · 6 days a week
EquipmentNo equipment: just a mat and a chair or sofa.
New · 1 month

Travel

Traveling? Keep your results with 3 short full-body workouts a week, in your hotel room with no equipment or in the hotel gym.

Hotel room or hotel gym · 3 days a week + optional walk and stretch days
EquipmentEquipment: none in your room, or dumbbells only in the hotel gym.
New · month by month

Noor's Journey: Calisthenics × Hourglass

My own journey, and I'm doing it with you: beginner calisthenics with the Hourglass System. We build up step by step to your first pull-up and your first dip, with lots of mobility and 2 legs and glutes days.

Home and gym · 5 days a week + 1 optional mobility and skills dayEquipment: a pull-up bar, resistance bands, dumbbells and two sturdy chairs. In the gym: rings, dip bars and a barbell.
New · 6 months

PCOS (PMOS)

Not a cure, a smarter way to train: 3 days of moderate-intensity full-body strength training, plus calm walks and gentle mobility, with a nutrition guide and a 7-day blood-sugar-friendly meal plan.

Home and gym · 3 strength days a week + walks and mobilityFor women diagnosed with PCOS. It supports your health and doesn't replace your doctor.
Coming soon · 8 weeks

Pilates × Hourglass

Flexed Hourglass training with Pilates sessions led by an expert Pilates instructor.

Home and gym · 5 days a weekLaunching with Flexed's first physical kit, coming soon 😍

Pregnancy and postpartum With certified Coach Shams

Trimester by trimester

Pregnancy

Calm, structured movement for each trimester: strength, mobility, breathing and pelvic floor awareness.

5 movement days a week · with your doctor's clearance
EquipmentEquipment: dumbbells, a glute band, a long band, a bench or chair, a step and a mat.
3 months

Postpartum: vaginal delivery

Rebuild your core, pelvic floor, glutes, posture and strength, step by step.

From 6 weeks postpartum, with your doctor's clearance · 5 days a week
EquipmentEquipment: dumbbells, a glute band, a long band, a bench or chair, a step and a mat.
3 months

Postpartum: C-section

A gradual, incision-safe rebuild of your core, glutes and strength.

From 8 weeks postpartum, with your doctor's clearance · 5 days a week
EquipmentEquipment: dumbbells, a glute band, a long band, a bench or chair, a step and a mat.

Corrective journeys

3 months

Diastasis Recti Recovery

Rebuild deep core control, breathing and stability before returning to full training.

Home and gym
EquipmentEquipment: dumbbells, a glute band, a long band, a bench or chair, a step and a mat.
3 months

Knee Recovery

Need a break from exercises that hurt your knees? Keep training with knee-friendly alternatives that build strength, stability and confidence, with a glute focus.

Home and gym · 5 days a week plus 1 optional
EquipmentEquipment: a full gym, or at home dumbbells, a glute band, a long band, a bench or chair, a step and a mat.
8 weeks With physiotherapist Osama

Anterior Pelvic Tilt

Improve pelvic control, wake up the glutes and ease lower-back compensation. Built with physical therapist Osama Shehadeh.

Home and gym · 5 days a week
EquipmentEquipment: a full gym, or at home dumbbells, a glute band, a long band, a bench or chair, a step and a mat.
12 weeks With physiotherapist Osama

Posterior Pelvic Tilt

Improve pelvic control and hip movement and reduce excessive tucking. Built with physical therapist Osama Shehadeh.

Home and gym · 5 days a week
EquipmentEquipment: a full gym, or at home dumbbells, a glute band, a long band, a bench or chair, a step and a mat.

What is included

Flexed is a complete system, not just workouts.

  • Home and gym programsTrain at home or in the gym, phase by phase.
  • Coached exercise videosEvery exercise explained on video. You log your own sets, reps and the weights you lift, so you can see your progress.
  • Training calendarYour training days and rest days at a glance.
  • NutritionNutrition guides and healthy recipes.
  • The libraryEducation guides and exercise technique.
  • Water and weight trackingLog your own water intake and body weight, and follow your progress week by week.
  • Q&A sessionsGet your questions answered.
  • Arabic and EnglishWith dark and light mode.

See every guide and recipe inside →

Choose your subscription

Every journey and every feature, in one subscription. Both plans auto-renew: you are charged automatically at the start of every period (monthly or yearly) until you cancel.

Auto-renews every monthCancel anytime
Monthly subscription

24.950 KWD

every month

Recurring charge: 24.950 KWD is taken automatically every month on your renewal date, until you cancel.

Subscribe inside the app

  1. Download the app
  2. Create your account
  3. Pick this plan and subscribe
Download on theApp StoreGet it onGoogle Play
1 month free
Auto-renews every yearCancel anytime
Annual subscription

274.450 KWD

every 12 monthsThat's just 22.871 KWD a month instead of 24.950 KWD

Pay for 11 months, get 12. Recurring charge: 274.450 KWD is taken automatically every year on your renewal date, until you cancel.

Subscribe inside the app

  1. Download the app
  2. Create your account
  3. Pick this plan and subscribe
Download on theApp StoreGet it onGoogle Play
How billing works
  • This is a recurring subscription, not a one-time payment. It renews automatically, monthly or yearly depending on the plan you choose, and the amount is charged to your saved payment method.
  • Cancel any time. In the app go to your profile → Manage subscription. Cancel before your renewal date to avoid the next charge.
  • After you cancel you keep access until the end of the period you already paid for, and nothing further is charged.

By subscribing you agree to automatic renewal and to our Terms and Conditions.

Meet the founder

Nour Alshedeid, founder of Flexed

Nour Alshedeid

Founder of Flexed · NASM Women's Fitness Specialist · RN, MSc

I built Flexed because most women train without a plan: random workouts, and results that never come. Flexed gives you the structure I wish I had when I started. A clear journey, every exercise explained, and progress you can see week after week.

Strong is feminine. That is what I believe, and that is what you will feel.

@fitbynour.n

Frequently asked questions

What is Flexed?

Flexed is a structured training system for women: clear journeys you follow step by step, instead of random workouts.

How do I get results?

By following the system month after month. Each phase builds on the one before it, and consistency is what makes the difference.

How do I know the right journey for me?

Take our journey quiz here on the website. A few simple questions, under a minute, and we'll suggest the journey that fits your goal and situation.
✦ Take the quiz

Is Flexed for beginners?

Yes. Every exercise is explained on video, and the preparation phase teaches you the basics. If you have no equipment, start with Flexed Anywhere.

Do I need a gym?

No. Most journeys have a gym version and a home version, and you choose. At home you need dumbbells, a glute band, a long band, a chair and a mat.

Is there custom nutrition?

No, but there is something better: nutrition education that teaches you how to eat for your results, plus healthy recipes inside the app. Custom nutrition and macros are on our plan for future versions.

Does one subscription include all the journeys?

Yes. One subscription unlocks every journey and every feature, and you can switch journeys whenever you like.

Is it a one-time payment or a recurring subscription?

It is a recurring subscription. The monthly plan renews automatically every month and the annual plan renews automatically every year, and the amount is charged on your renewal date until you cancel. To avoid the next charge, cancel the renewal before your renewal date.

Can I cancel any time?

Yes. Open your profile in the app, go to Manage subscription, and cancel the renewal. Your access stays active until the end of the period you paid for. Deleting the app does not cancel the subscription.

I am pregnant or recently gave birth. Is Flexed for me?

Yes, with your doctor's clearance. The Pregnancy and Postpartum journeys are built with Coach Shams Zahran, a certified pre and postnatal coach. Start from 6 weeks after a vaginal delivery or 8 weeks after a C-section.

Is the app in Arabic?

Yes, in Arabic and English. You switch between them in the settings.