Lifted Bum Dimple Free Thighs!


There are some areas on our bodies that carry our fat more so then others.  We cannot target work out that area to lose fat, but we can work out specific muscle groups to make sure that when we get a handle on our food intake, our muscles will pop out!  The lower body is one of those areas!  There is nothing more beautiful than a strong, lifted backside and smooth muscular legs!  This work out will increase your heart rate for fat loss AND focus in on the lower body both sculpting and building those muscles.

*As with any work out, be sure to seek a Dr.’s advice before starting any physical program.

**See our Fuel Intake page for recipe ideas!

Warm Up and Stretch:

Thigh Burner:

*If you are a beginner, work on your form with deep squats.  If you are more advanced, use a sand ball or weights.  Start with 10lbs keeping form.  

  • 10 Mary Catherine’s
  • 10 Plyo Jumps (w/ weight)
  • 10 X Squats (w/ weight)
  • 20 Lunges
  • 20 Jumping Jacks

(Repeat 3x’s through – record time and adjustments.)   Time:________  Adjustments:________________

Strengthen Time:

  • 10 Flat Belly Burpees
  • 10 Push Ups
  • 10ea Arm/Leg Raise
  • 20-2ct Bicycle (slow)
  • 20-2ct bicycle (fast)
  • 20 Pelvic Thrust

(Repeat 3x’s through – record time and adjustments.)   Time:________  Adjustments:________________

Fat Burner:

  • 15 Burpees
  • 15-2ct Mtn Climbers

(Repeat 4x’s through – record time and adjustments.)   Time:________  Adjustments:________________

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