When women go to the gym, they usually want to try to slim down and tone up. This can be difficult though, when they enter the gym and look around at the huge array of options for weight training, cardio workouts, and fitness classes. It can be daunting to even know where to start, especially without the help of a personal trainer. Luckily, Nike has developed an app for that. The Nike Training Club is a workout program for women that allows you to keep a personal trainer in your pocket when you are at the gym. About the App The app is only for the iPhone and mostly for women, though there is no reason men cannot use it too. It has 85 workouts developed by various personal trainers and professional athletes. Each workout works your whole body, and lasts between 15 to 45 minutes. The workouts are categorized into four sections. The first is 'Get Lean', which consists of cardio drills that will help you drop fat. The second is 'Get Toned', which is made up of light weights to help build definition in your muscles. Next is 'Get Strong', which uses more weights and more reps to help make you stronger. The final category is 'Get Focused', where you will find 15-minute workouts that focus on specific muscle groups. Once you select a category, you must specify if you are beginning, intermediate, or advanced in your fitness. From there, you can select a specific workout. Once you do that, you will be taken to a screen that shows you the entire list of exercises you will be doing, and for how long. You can select each exercise and view a still-picture, captioned slideshow of an athlete performing the exercise, or you can watch a video of an athlete performing the exercise too. Once you decide you want to do that particular workout, you can select 'Set Music' to decide what playlist you want to listen to, and then you can select 'Do Workout' to get started. The trainer will then talk you through your exercises as you work out. It also tells you when you are done with a particular exercise and need to move on to another one. On the whole, the app has been divided into sections like yoga, indoor/outdoor training, dynamic sport, your sport, and training for runner. A bonus to use this app is that it is absolutely free. Rewards The app tracks the total minutes you've spent working out, and you receive rewards for set intervals of workouts. These rewards can be recipes for healthy food, or bonus workouts to shake up your routine. Once you've earned a reward, you can access it from the home screen by selecting 'Rewards', and then selecting the badge that you want to view. This is a great way to entice you to work out more, because the rewards are definitely worthwhile. Sharing Your Workouts The Nike Training Club app also allows you to share your workouts with Facebook and Twitter. You can set the app up to automatically share when you begin a workout, and as your friends like the post, it cheers you on. After you complete a workout, you are able to select options and customize messages to share with your networks. Safety First Please remember to consult a doctor and a fitness professional before beginning any workout routine. These workouts are meant for you to be able to do them alone, but it's always a good idea to have someone watch over you for proper form, and give you some suggestions the first few times you work out. Doing this can prevent injury. Also, some of these workouts are very intense. If you are new to working out or strength training, be sure to select from the beginner workouts. After working out consistently, you'll be up to the advanced level in no time.