Ivanka Trump‘s “luxury personal trainer” has revealed how you can get your dream body from the comfort of your home—and the items you need to build the ultimate workout center on your property.

Sandy Brockman is an Austin, TX-based fitness expert who has made a name for herself in the workout world for whipping some of the biggest A-listers into shape.

Along with the First Daughter, the 52-year-old is credited with helping a number of other marquee names gain taut waistlines and rock-hard abs.

Now, Brockman has exclusively told Realtor.com® how you can achieve the body of your celebrity idol right from your bedroom.

The strength training expert explained how working up a sweat at home can be more effective than “killing yourself” at the gym—and the household items you can use in place of dumbbells if you are on a tight budget.

Brockman opened up about the advantages of training at home and which workouts will get you the body of your favorite Hollywood heavyweights.

She revealed that the things you need to build your ultimate home gym are “dumbbells, a yoga mat, and bands,” adding that advanced fitness enthusiasts can purchase a rowing machine or a treadmill for cardio.

Speaking about one of the biggest perks of a home workout routine, she told Realtor.com®: “I think the benefit is consistency—you’ll actually do it. That’s the No. 1: You don’t have to get in your car and drive to the gym. It’s just right there, so there are no excuses.”

Brockman noted that sweating in the comfort of your home can also help you get more in tune with your body and get rid of any “gymtimidation.” She added that training in one of your rooms can help you establish a “baseline” of what to do when you do step into a gym.

“Definitely get at least a minimum of a 20-minute routine at home that you can take into a gym so that you always have that sort of baseline.

“If you have gym intimidation, it’s like, ‘Okay, I do this at home. I know what I’m doing. Here are the dumbbells. They look like my dumbbells at home.’ That’s a great way to start getting confident to go to the gym,” she said.

And while exercising at home can have its perks, Brockman warned beginners to avoid getting too comfortable and falling into a non-motivational pattern.

She explained that getting yourself in the mindset is the “hardest” part, suggesting that workout devotees use a training video online or download a “minute on the minute” app to help them stay on track.

“I think motivation is key in your house. You either need to blast music, have a timer keeping you on time and on task, or a video,” Brockman revealed.

The fitness pro revealed that if you commit to it, working out at home can be more beneficial than exercising at the gym.

She explained: “A 40-minute workout is great at home but a 20-minute workout at home five times a week is just as good as an hour workout at the gym four days a week.”

When it comes to what workouts you should do at home, she recommended “squats, push-ups, dumbbell bent over rows, kettlebell swings, and lunges.”

She called these “the basics,” adding that “you can riff off of these if you are advanced.”

Brockman has previously revealed that she has helped Trump achieve her dream body by urging her to do the same workouts with heavier weights.

Brockman recommended “three different sets of light, medium, and heavy dumbbells.”

And for those on a tight budget, Brockman lifted the lid on household items that can be used in place of workout equipment.

She admitted that many of her A-lister clients use “broomsticks” to stretch with when in a pinch, before revealing that you can use “water bottles,” “soup cans,” or anything with a “round shape” instead of dumbbells.

Brockman urged homeowners to consider their fitness goals when buying or renovating their homes.

“Put building a home gym into your plans because you will use it,” she advised. “Don’t make it an afterthought. It will change your life to have a room aside for fitness.”

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Fitness is a cornerstone of health, but women’s bodies undergo profound changes throughout their lives, necessitating tailored exercise regimens to meet their evolving needs. From childhood to post-menopause, the body’s physiological, hormonal, and structural changes shape its response to physical activity.

Fitness is very crucial for women, but it is often overlooked

Exercise is vital for women of all ages because it promotes physical health, mental well-being, and a higher quality of life. Regardless of the life stage, engaging in regular physical activity can yield significant short-term and long-term benefits, tailored to the specific needs of the body during each phase. Below are the key reasons why exercise is crucial for women at every age.
Cardiovascular health: Heart disease is one of the leading causes of death among women. Aerobic exercise will strengthen the heart, improve circulation, and reduce blood pressure, thus greatly reducing the risk of heart disease.
Bone density: Women are at a higher risk of osteoporosis, especially after menopause. Weight-bearing exercises such as walking, jogging, and resistance training help to maintain and enhance bone density, thus preventing fractures and other complications.
Weight management: Exercise helps to regulate weight through burning calories and increasing metabolism. It also encourages lean muscle mass, which increases metabolic efficiency.
Muscle strength and endurance: Strength training enhances muscle tone, improves posture, and supports daily activities. Strong muscles reduce the risk of injury and enhance overall functionality.
Chronic disease prevention: Regular physical activity reduces the risk of developing chronic conditions like diabetes, hypertension, and certain types of cancer. It also improves immune function, helping the body fight illnesses more effectively.

“Women may realize health benefits of regular exercise more than men”: Harvard Study

As per a study published in the Journal of the American College of Cardiology, women who exercise regularly have a significantly lower risk of an early death or fatal cardiovascular event than men who exercise regularly, even when women put in less effort.
The researchers found a link between women experiencing greater reduced risks for death compared to men among all types of exercise. This included moderate aerobic activity, such as brisk walking; vigorous exercise, such as taking a spinning class or jumping rope; and strength training, which could include body-weight exercises.
Researchers discovered that engaging in 300 minutes (five hours) of moderate aerobic exercise per week leads to a plateau in reduced risk of premature death for both men and women. At this level, the risk of early death decreased by 24% for women and 18% for men. Similarly, 110 minutes of vigorous aerobic activity each week was associated with a 24% lower risk of premature death for women and a 19% reduction for men.

Childhood and adolescence, the building foundations of the body

During childhood and adolescence, the focus should be on building a foundation for lifelong fitness. This stage is characterized by rapid growth, hormonal shifts during puberty, and the development of motor skills. Physical activity not only supports physical health but also improves mental well-being and fosters social connections.

Encourage participation in activities that are enjoyable, such as dance, swimming, or team sports. This builds positive associations with exercise. Basic strength training exercises, such as bodyweight squats and push-ups, can be introduced under supervision to improve coordination and muscle strength. Weight-bearing activities like running and jumping enhance bone density, which is critical during this time of rapid skeletal growth. Adolescents should be cautious of overtraining, especially in competitive sports, to prevent injuries and burnout.

The 20s where a woman’s body needs maximum strength and stamina

In their 20s, women are typically at their peak in terms of physical performance, strength, and endurance. This is an ideal time to build muscle mass, improve cardiovascular fitness, and establish a consistent exercise routine.

Incorporate resistance training to build lean muscle and improve metabolism. Compound exercises like squats, deadlifts, and bench presses are especially effective. High-intensity interval training (HIIT) can boost heart health and burn calories efficiently. Include yoga or dynamic stretching to enhance flexibility and prevent injuries. Exercise can help manage stress and improve mental clarity, which is especially beneficial for young women navigating careers or higher education.

The 30s where one needs to balance fitness and life responsibilities

For women in their 30s, life often becomes a balancing act involving careers, relationships, and possibly motherhood. Fitness routines should focus on maintaining strength, managing stress, and preventing weight gain as metabolism begins to slow slightly.

For busy women, short yet effective routines like HIIT or circuit training are suitable. Pregnancy and postpartum recovery require a strong core, which can be built by working on exercises strengthening the pelvic floor and abdominal muscles. Functional training, which works through everyday movements, reduces the chances of injury. Mindful movement practices, such as yoga or tai chi, can be useful in dealing with stress.

The 40s is where you maintain strength and flexibility

The 40s bring hormonal changes as women approach perimenopause. These changes can lead to weight gain, reduced bone density, and a decrease in muscle mass. Fitness routines should focus on counteracting these effects and maintaining overall vitality.

Resistance exercises help keep the muscles, and therefore increase metabolism. For variety, one can use free weights or resistance bands. Activities that prevent bone loss include walking, jogging, or strength training. Low-impact activities, such as cycling or swimming, protect joints but improve heart health. Stress-reducing activities like meditation or yoga should be included to manage the demands of midlife.

The 50s where your body adapts to menopause

Menopause also experiences significant hormonal alterations, specifically low estrogen, causing a shift from bone and muscle mass, besides cardiovascular decline, and one will need an effective fitness regime targeting these issues with broader well-being maintenance.

Weight-bearing and resistance exercises can mitigate the risk of osteoporosis. Low-impact activities include swimming or tai chi, as they minimize stress on the joint but enhance the range of mobility. Regular aerobic exercise can further help manage the weight and thus supports heart health. Stretching and balance exercise reduces the possibility of falls.

The 60s and beyond: The time to emphasize mobility and balance

In the 60s and later years, the focus shifts to maintaining mobility, balance, and overall independence. Regular exercise can significantly enhance quality of life and reduce the risk of chronic illnesses.

Exercises that simulate daily activities, such as squatting or reaching, help keep one independent. Activities like tai chi or yoga reduce the risk of falls. Resistance training remains vital for preserving muscle mass and bone density. Walking, swimming, or cycling supports heart health without overburdening the joints.

Exercise is nothing without right nutrition

There’s more to being fit than exercising alone. Nutritional intake and rest are as essential for rebuilding muscles as it is for replenishing bones. Calcium and vitamin D ensure bones are healthy and strong. Sufficient sleep and stress management ensure that the body recovers from physical activity.

The peak for activewear may have been and gone as the world has straightened its tie a touch post Covid, but we all still need apparel to workout in, or indeed, something to wear on the trail to that peak. Here then are five starting points for kitting yourself out for that hike, run, swim or class:

1. Lululemon Chinese New Year looks

Canadian retailer Lululemon is the go-to label for fitness buffs and those always on the move. For Lunar New Year, the brand has released some of its most popular styles in neutral and seasonal red hues. The Scuba Oversized Funnel-Neck Half Zip fleece, which is made from a breathable cotton blend, is designed with a relaxed fit and, to carry essentials, there’s the matching Everywhere belt bag.

2. Nike Air Zoom Vomero 5 Special Edition

Sportswear giant Nike has launched its second brand collaboration with two-time Olympic champion Cheung Ka-long – the Hong Kong fencer who snagged his second gold medal at the 2024 Paris Olympics in the men’s individual foil. Those lucky enough to get their hands on a pair of Nike’s Air Zoom Vomero 5 Special Edition inspired by Cheung (HK$1,099) will find that the sports shoe is detailed with subtle gold accents (how fitting) and has the athlete’s “don’t lose your way” motto on the insole.

3. Sweaty Betty 2025

British-based label Sweaty Betty specialises in activewear designed specifically for women, and carries everything from layering pieces to cosy knitwear. This season’s lookbook includes effortlessly cool co-ords that you can simply throw on and go. Say goodbye to old T-shirts and hello to matching workout sets that are performance-enhancing and functional.