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Smoking Hot Butt and Leg Shaping Workout

Workout Breakdown

Exercise #1: Cable Side-Lunge  3 x 20

Exercise #2: Single-leg Cable Deadlift  3 x 15-20

Exercise #3: Single-leg Hip Extension  3 x 20

Exercise #4: Squeeze and Hold  4 x 20


See the first of three circuits here: Six Pack Ab Workout


Join the discussion 70 Comments

  • justine says:

    Hey there Fav(:

    Justine is the name I’m 25 …and need to start building my self up again, I used to have a nice body till I went oversees and picked a lot of weight !!! It took me a year to lose 11kg , but all because I’m DIABETIC, so I lost it not by doing anything. My weight now is 53kg and I’m 1.58meters. I’m starting today, with your workout I’ve been eating good since last year, I don’t eat any sugar at all, maybe once or twice ill have starch a week…. Losta veggies and protein… All I actually wanted to ask is, your idea of eating won’t affect me as “diabetic” in any way ? ? Can’t wait till I hit the gym 2night think its going to be great.

    You look beautiful.

    Your my role model ( :

    All the best

    • Flavia says:

      YES it will. You should consult your diabetic nurse for information. Diabetics shouldn’t postpone meals especially for a workout where you will be dropping your sugars through exercise. Make sure you eat before and after every workout and even carry a sugar drink at all times incase your sugars fall. Testing your sugar levels before, during and after your workouts would be a great indicator of what your body is doing at those times to better help with meals.

  • Love that Single Leg Cable Deadlift!!! Thanks for the awesome demo.

    Keep shredding it up!

  • Heather says:

    This looks awesome!

    The only thing about lower body is as soon as I start training it hard it grows instantly. And I don’t lose fat fast enough so my legs and butt look like huge tree trunks.

    But I’m still going to try this sometime this week 🙂

  • Dawn says:

    Hi Flavia, Wow fabulous set! Is there an at home modification for this!
    These training segments rock! You look amazing!



  • karen says:

    this is awesome! thanks so much for posting… and all of your videos. much appreciated! you look fantastic btw 🙂

  • Anna says:

    This looks great, thanks Flavia. my lower body is where I store the most fat as well. I can’t wait to give this a try! My joints have flared up hurting again, I went to the doctor and got my blood tested to see if I have Juvenile Arthritis and I am starting to go to the chiropractor twice a week. Any other advice? ( I know your not a doctor so if you can’t help in this area I totally understand) Thanks, I love your stuff and can’t wait to start FBL 2! I am going to be taking a personal training course starting August and when I finish school I plan on getting precision nutrition and RTS certified.

    • Flavia says:

      Hey Anna, I would look into Wobenzyes…you can find them in most natural food stores, whole foods I think has them. They are really expensive but effective. I would also look for blogs that specialize in JA and make sure the person running it has a lot of credentials. There are foods that are better for you to prevent flare ups! I will chat with my RD friend and let you know what she says too!

      • Anna says:

        Thanks alot Flavia! I have been taking Wobenzymes for about 2 months, I don’t eat any sugar, hydrogenated oils, processed foods, or artificial sweeteners, I follow your skinnylicious meal plans to a T. The blood work came back and everything looks great they said, so no JA. The chiropractor is doing laser treatment on me twice a week and he said if I’m not better in a couple weeks we would try acupuncture.

        • Flavia says:

          Oh good Anna!

        • Carrie says:

          You should try trigger point therapy. You just need to find a massage therapist that knows how to do it. You will be surprised at how many aches and pains can be fixed by trigger point therapy. Some chiropractors also have massage therapist who specialize in it. Good luck.

  • Cynthia says:


    I learn so much watching you and your trainer do videos together. You have really changed how I workout and the results are starting to come.

    Keep up the great work!

  • Ann says:

    Looks like a smokin’ hot work-out all right! Can’t wait to try it out…. Thanks Flavia!

  • Arrian C. says:


    Arrian check in again….
    SO the total full body is totally kickng my butt! WOW! Seriously have improved since I started the prgram. Your videos on here also help a lot and allow me to switch things up..

    I am attending a university here in So Cal (CBU) and I wanted to know if I coudl send you my career interview questions as I see you have the exact same interests/dream career that I want in liek 3 years.
    My professor asked us to interview two people, and what an honor and totally awesome it would be if I could interview you?
    I could send you my 15 questiosn via email if thats ok? It mainly pertains to your nursing career adn you could through in a little bit of nutrion/dietician information as well.

    Let me know if you can help me out, as it would be really cool to interview someone that I admire and someone that does what I hope ot do someday. This would also be helpful because I am trying to get into a nursing entry level master’s program as I am graduating this May! 🙂

    Hope to hear from you and I cant wait to try this workout tomorrow morning!
    Health to you,

  • Arrian C. says:

    p.s. I think you have great hamstrings! My goodness, I cant wait till mine look like that. The guys are right, the hamstring is so sexy on females, and when you can try and rid of some cellulite, I definately hope I can look like that in two months! You look amazing!

  • Channii says:

    Hey Flav, for someone wanting to really shape their legs and glutes, how often should you be working them?

    • Flavia says:

      2 times a week! You can hit them during other workouts too, but focusing on them 1-2 days a week is good!

  • Clea says:

    Hi Flavia,

    Thanks for sending on the email regarding cellulite, I have read through some of Sues articles and found her research on the fat burning zone very interesting.I would like to get your expert opinion on something she has advised. I, like many other women out there have saddlebags and cellulite and have always steered towards using high intensity exercise(interval & weight training) to get rid of this, but Sue suggests steady state cardio after using high intensity exercise to actually burn the fatty acids that have been released during the high intensity exercise, is high intensity exercise just interval training or is it bodyweight and weight training as per Flavalicious Fitness? And do you recommend steady state cardio after using your programme to get rid of stubborn fat?

    Thanks in advance,

    • Flavia says:

      Hey Clea, High intensity exercise can be resistance training. I recommend steady state cardio one day a week to keep up endurance and isn’t necessary and is least effective for fat loss.

  • Lori says:

    Awesome exercises. Can’t wait to work this in to my Friday workout!!! Thanks, Flav!

  • Marcia says:

    Hey Flavia!!! I just found ur website 2 days ago and I’m loving it!! Congrats u have an amazing body and u are really charismatic! I have an question… besides having a good diet and taking whey protein, would u recommend any other product to take to help increase muscle??
    Thank you!!

    • Flavia says:

      Sure, Carnitine is great before a workout and Creatine too….not necessary but if you can afford to, they may make a few % difference 🙂

      • Channii says:

        Hey Flav, I’ve heard that creatine can give quite a bloated and bulky look, have you found this to be the case? and exactly what does carnitine do?

        • Flavia says:

          Creatine can store water which is how you become stronger. You may gain water weight but it goes into the muscle, which will give your muscle a full look.. not a bad thing. I use it when I am dieting, not on a regular basis.

          Carnitine help utilize your own fat stores for energy, plus a lot more…that’s the key effect.

  • Lasmith says:

    I am 5’6 134 pounds and have had 2 kids, so my midsection could really use some work. Is it even possible to tighten up the loose skin? I just finished the Shapeshifters program (lost 9 pounds and 7″) so I’m making progress but would like to get a bit more focused.

    Any info would be appreciated!


  • Jaz says:

    hey flavia …concerning your program full body licious… it really sounds good to me but i heard that i dunt get enough info about the diet which is essential to me … and um a beginner in the gym and i heard that the exercises are for advanced athletes … so i really need ur advice as soon as possible is full body licious suits me?.. and btw i got a stubborn belly…and i have skinny butts which i need to round it … or do u have any other programs for beginners … thank you in advance … and i’d really appreciate it if u replied me asap cuz i really need to get in shape before summer 🙂

    • Flavia says:

      Hey Jaz, there is a lot of nutrition information in the program….a lot! You also get the option to follow meal plans designed for your weight and goals. I hopw you jump on board and start to get that body in amazing shape.

  • Nancy says:

    Just found your website. Love the exercises and love the “real-ness” even more. This is very do-able and I’m pumped about incorporating this into my workout regimen. By the way, how many calories do you take in per day and what amount of working out do you do per day? I’m always exhausted and feel this could be a result of the wrong kind of calories I’m taking in each day. I’m 5’7″, 154lbs, muscular, but not lean. Definitely would like to be 136 to 140lbs, but struggle to get there. Any suggestions would be greatly appreciated.

    • Flavia says:

      Welcome Nancy. I don’t count calories but I do recommend you do if you are unsure about how many calories certain foods have. If you workout 3-4 times a week, multiply your weight by 12-14 and if you workout 5-6 days a week, you should be eating 14-16 times your weight. NOW, that also depends on how hard you are pushing it in the gym too!! The food you chose is the NUMBER one contributor to changing your body!

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  • Debbies21 says:

    Loved these exercises, when you were done you did an IT band stretch, how is this stretch different than a hamstring stretch?

  • Heather says:

    Hi Flavia,

    I found your website yesterday and am so inspired. I’ve always been athletic but have also always had to watch my weight. I’m 5’1″ and 117 pounds. I have 2 kids under (ages 1 and 2.5) and had some pretty serious diet restrictions while I nursed them. They were both milk and soy protein intolerant so they were allergic to most formulas and very sensitive to what I ate while I nursed theml. Absolutely no dairy or soy in any form and for a while no wheat either. Once I got used to the diet it wasn’t too bad and cutting out processed foods was actually quite refreshing. But, my Dr. was quite concerned that I would lose my milk if I continued to exercise because of the diet restrictions – so for the first time since I was in high school I stopped exercising. The results have been dramatic to me. I’m what I like to call ‘skinny fat’ now – I’m only about 5 lbs heavier than normal but I’ve lost a lot of muscle tone and everything seems to be heading south literally.
    I’m no longer nursing and I’m so ready to get back in shape but it seems like such an uphill battle. I’ve been running and running with little to no results. My thighs and bum have lost the most muscle tone and now hold the most fat. I’d really like to start your program but am a little concerned about bulking up too much. When I start your program would you recommend I stop my daily 5 mile run? With 2 little ones running around I don’t have time to make it to the gym so running from home early in the morning has been an easy solution.

    • Flavia says:

      Hey Heather, running that much will certainly breakdown your muscle tissue which is fine if you would be ok with that but by what you are telling me it seems it is not. If you are looking to create some definition, lose fat and build some nice feminine curves, FUll-BODY-LICIOUS will help you do just that. It is very hard for a female to “bulk” without intentionally doing so, which is not what the program is about.

      I would suggest cutting your running down to 2-4 days a week and add in HIIT or start doing some weight training. Your body adapts very quickly so the running will not help you get leaner unless you push yourself to “trick” the body into trying to adapt to a new stimulus. Start with the FBL program and add in runs after you get the hang of the exercises. I have a guideline to help you place cardio when you need it.

  • Tiffany says:

    I’m a dedicated gym “go-er” I got about six days a week and I workout with my boyfriend. I have always worked out and I’m currently in school to be a nutritionist. In saying all of that I was wondering how often do you switch up your routines? We do legs once..sometimes twice a week..basically every five days…we never do the same routine twice. Were always switching up exercises. I have good muscle tone in my legs I’m so used to working out with guys so I do what they do and it has worked well for me…but I was trying to start shocking my body doing some of your exercises with our routines too. I’m also getting my minor in physical fitness as I would love to train and help people out too! You do a wonderful job!!

    • Flavia says:

      Hey Tiffany. I switch my routine whenever I am bored or don’t feel that my body is changing anymore. You can do different things with every workout for sure as long as you have a strategic approach to make sure you are targeting every muscle with the right amount of intension. Good luck in your studies.

  • Thank you for this blog. It has a lot of great information and some great contributors. Two things I like about the post, one it is straight forward and two it does not attempt to promote anyone’s position particularly. Great job Flavia.

  • Sandra says:

    great exercise, thanks for sharing!!

  • Kiki says:

    Hi Flavia,
    I workout on my lower body and I not seeing results. I have been working out for the last year and a half. My upper body has results but nothing on my gluteus. I was diagnosed with Lupus and had a kidney transplant 6 years ago and can’t put on any pounds. Do you have any suggestions on a good routine?

    Thanks, Kiki

    • Flavia says:

      Hey Kiki, this is very common as we have areas that take more stimulus. You can use any of the programs I offer as I include a lot of leg exercises but to really add some definition, Muusclicious is great.

  • maude says:

    Hi !
    I would like to know if I can do my single leg deadlift in curvilicious with a cable and the side lunge with cable like in your video ? Because in the program it’s with weights.


  • Alvina says:

    Thank you Flavia, I love that you’ve compiled a circuit using one machine, circuits are tough using different pieces of equipment scattered on the gym floor as they not always available when you need to do your next set.

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