What's inside Flexed?

Beyond the journeys and video workouts, your subscription unlocks a full library of education guides, nutrition and recipes, in Arabic and English. Here's a look at the topics.

45+education guides
12Master the Move technique guides
20+nutrition guides and meal plans
20+high-protein recipes

The education library

Science-based guides that explain why you train the way you do, not just what to do.

Glutes and shape

  • Glute Growth Science
  • Upper Glute Growth
  • Side Glute Activation
  • Glute Bias Training
  • Hip Dips
  • Train for Your Shape
  • Waist Tightening Through Training
  • Waist Plateau Explained
  • Fat Distribution & Body Shaping
  • Chest Training & Breast Shape

Train smarter

  • Progressive Overload
  • The Mind–Muscle Connection
  • Strong Without Bulk
  • Choosing the Right Weight
  • Load & Training Intensity
  • Muscle vs Mental Failure
  • The Deload Week
  • Training Under Stress
  • The Truth About Soreness
  • Feeling One Side More
  • When Your Lower Back Takes Over
  • Cardio Without Losing Your Glutes
  • Weekly Check-In Guide

Hormones and women's health

  • Training with Your Cycle
  • Insulin Resistance
  • Training & Eating with PCOS
  • Bloating vs Fat Gain

Posture, mobility and recovery

  • Anterior Pelvic Tilt
  • Anterior Pelvic Tilt Routine
  • Posterior Pelvic Tilt
  • Foam Rolling Routine
  • Stretch Routine
  • Knee Recovery

Pregnancy and postpartum

  • Pregnancy Journey Guide
  • Pregnancy Exercise Safety
  • Swelling in Late Pregnancy
  • Postpartum: Normal Delivery
  • Postpartum: C-Section
  • Diastasis Recti Recovery

Journey guides and trackers (a guide for every journey)

  • The Hourglass Journey
  • Noor's Journey: Calisthenics
  • Mini Cut
  • Glow Up + Meal Plans
  • Hip Thrust Strength
  • Flexed Anywhere
  • Flexed Flow (Period Week)
  • Habit & Training Trackers

Q&A

  • Send your questions twice a month
  • Noor's monthly answers
  • The complete Q&A collection

Master the Move

A technique guide for every key exercise: muscles worked, step-by-step form, common mistakes and variations.

  • Squat
  • Glute-Focused RDL
  • Hip Thrust
  • Glute Kickback
  • Bulgarian Split Squat
  • Smith Machine Squat
  • Leg Press
  • Hip Abduction
  • Dumbbell Chest Press
  • Bent-Over Row
  • Lat Pulldown
  • Plank

The Swap Library

  • A gym and a home alternative for every Flexed exercise

Nutrition

No restriction: practical guides for fat loss, muscle and hormones.

The basics

  • Flexed Nutrition Guide
  • Practical Nutrition Guide
  • How Much Protein Do You Need?
  • Carbs Are Not the Enemy
  • Flexible Dieting
  • Workout Fuel
  • Cheat Meals

Fat loss and cutting

  • Detailed Cut Guide
  • Cut-Phase Nutrition
  • Mini Cut Meal Plan
  • Foods That Control Hunger
  • Appetite Control
  • Intermittent Fasting

Muscle and shape

  • Body Recomposition
  • Glute-Friendly Diet
  • Carb Cycling
  • Detailed Bulk Guide

Hormones

  • Balancing Hormones with Food
  • The Cortisol Reset
  • The PCOS Meal Plan

Recipes

High-protein recipes with ingredients, macros and step-by-step instructions.

Meals

  • Chicken Shawarma
  • Chicken Shawarma Rice Bowl
  • Creamy Chicken Rice Bowl
  • Salmon Tahini Rice Bowl
  • Honey Mustard Salmon & Potatoes
  • Lemon Garlic Salmon & Potatoes
  • Lemon Garlic Grilled Chicken Bowl
  • Lemon Garlic Chicken & Couscous
  • Pink Beetroot Protein Pasta
  • Lentil Soup with Chicken
  • Oven-Baked Chicken Samosa
  • Spicy Shrimp Lettuce Wraps
  • Spicy Honey Chicken Lettuce Wraps
  • Tuna Yogurt Bowl

Breakfast and sweet

  • Turkish Eggs
  • Egg & Cottage Cheese Toast
  • Apple Cinnamon Overnight Oats
  • Greek Yogurt Berry Bowl
  • Greek Yogurt Date Bowl
  • Berry Cheesecake Toast
  • Chocolate Pistachio Cheesecake Cup
  • Chocolate Peanut Butter Yogurt Cups
  • Date Coffee Protein Bites

New guides and recipes are added every month.

Subscribe and start your journey →

Full content is available inside the app only.