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Happy Workout Wednesday!

Workouts for Women

Muscle Building Butt Workout

Barbell Squat & Deadlift
12-10-8 / 15-15-15
Sumo Squat      
Lying Leg Curl & Step Up 
20-20-20 / 15-12-10
Leg Extension & Glute Bridge  
12-10-8 / 20-20-20



Join the discussion 51 Comments

  • Alana Hunter says:

    You look great Flavia 🙂 hope you’re keeping well! Baby Del Monte is going to be gorgeous 🙂 love from Scotland!! xxxx

    • Glenda says:

      I’ve been a working out for 12 yrs now, I’m in good shape (I think) 🙂 My prob is I like my wine & food on the weekends. Anyway, I just wanted to say I LOVE & ENJOY these videos so much. Doing this later @ the gym- THANKS FLAVIA 🙂 BTW- I’m a mom of a 2 yr old, and worked out my whole pregnancy up until 3 dys before he was born 🙂 I felt wonderful through my pregnancy, and hope you’re feeling great. You look great & thanks again 🙂

  • Lea says:

    does it matter what body type you are as to the kind of weights and cardio that you should do?

  • Jabeen says:

    awwww and congratz on your pregnancy im genuinely really happy for you AND vince you go girl still keeping fit 🙂

  • Lucie says:

    Congratulations Flavia! Thank you for keeping us posted. Can’t wait for more news on the baby! Be safe and sound.
    Best regards,

  • Amy says:

    Great workout…..can’t wait to try this one! Just curious why only moderate intensity cardio afterwards….not HIIT? Also, I wanted to buy some liquid coconut oil but the label says expeller pressed rather than cold pressed… this ok?

    • Anna says:

      Expeller pressed coconut oil is fine, just make sure it doesn’t say refined. 🙂

      Flavia doesn’t recommend HIIT right after that killer workout because you have already broken down the muscle tissue you don’t want to risk burning muscle with HIIT. Now you are doing more MISS (moderate intensity steady state) cardio to flush out the lactic acid. Plus, you probably would not have enough energy to do real HIIT.
      All the best!
      Anna, CPT, FF Specialist

  • Melanie says:

    You’re so cute! Thanks for the workout!

  • Heather C. says:

    Hello there! Just curious but are there any adequate home substitutions for the lying-leg curls and leg extensions? Thank you in advance!

    -Heather C.

    • Anna says:

      For the lying leg curls you can do Stability Ball leg curls. For the leg extensions you could do front squats or front lunges.
      All the best!
      Anna, CPT, FF Specialist

  • Patsy says:

    HUGE Congrats Fav (and Vince), you look wonderful. Great exercise

  • Stefanie says:

    So glad to see you working out while pregnant. Will you ever post workout tips, or do’s and don’ts for pregnant ladies? We are trying and my doctor has said I can maintain my fitness level while pregnant, but not increase it. However I am not sure what the do’s and dont’s are. Love the workout! Thanks!

  • P says:

    Congratulations & Thank you for doing a muscle building series!!!

  • Fran says:

    Hi Flav. Congratulations to you and Vince for the new little addition to the DelMonte family:)
    I was just wondering if you could give some at home modifications for the leg extensions and lying leg curls. Thank you for all your awesome workouts, tips and delicious recipes!! Much love and appreciation xo Fran

    • Anna says:

      Hi Fran,
      For the lying leg curls you can do Stability Ball leg curls. For the leg extensions you could do front squats or front lunges.
      All the best!
      Anna, CPT, FF Specialist

  • Heidi says:

    First of all, CONGRATS Flavia!
    Just curious, and this of course applies to “your before baby” training….
    Since you were obviously in top shape, how much did you really and truly workout on a weekly basis, in order to just “maintain”? Once I get to where I am happy with myself, I wanna know if and how much I can cut down my weekly workouts and still keep what I’ve got~!

  • Corey says:

    Congrats Flavia, I saw your little tummy before you made the announcement :). You look great and are glowing. Thank you for continuing on with the weekly fitness videos. your are the best, take care..

  • Ainsley says:

    Love the workouts Flavia! Just wondering how many times a week would you recommend such a workout? I’ve just had a hernia now I’m scared to lift too heavy! Thanks in advance!

    • Anna says:

      1 – 2 times per week. This workout should be scheduled into your weekly routine and will replace leg day 🙂
      All the best!
      Anna, CPT, FF Specialist

  • LisaLee says:

    Hi Flavia i have a leg press bench at home but cant lie on my belly for the leg curls as im 27 weeks preg , can u suggest an alternative still using the bench as i like using the weight? I have been trying to just do standing one leg curls on it but feels quite awkward, any help much appreciated, thanks!

  • Lyn says:

    Great Video! I am really trying hard to add muscle, particularly to my lower body and for years I haven’t had much luck adding muscle (I am very long and lean). How often should I train these areas to really see results. Can I train these areas Too much? Any advise would be appreciated!

    • Anna says:

      2 times per week will be sufficient to spark muscle growth. Make sure you are eating a sufficient amount of calories to feed the muscles so they grow and don’t be afraid to lift heavy. Stay tuned for all the great tips Flavia will be sharing for muscle building this month!
      All the best!
      Anna, CPT, FF Specialist

  • Rebecca says:

    It was mentioned in the video that the Musclelious program was available for Curvalicious members. I logged into the program but didn’t see the Musclelious program. How do we get the program?

    • Anna says:

      It was available to purchase as an added bonus when you ordered Curvalicious. Since you have purchased Curvalicious submit a ticket to the helpdesk and we will give you a link to purchase it.
      All the best!
      Anna, CPT, FF Specialist

  • Jen Trudel says:

    Iam sooooooooooo Sooooooooooo happy for You Flavia…<3 I know how much Love you have for children (you being a pedi nurse and All) And You were so good to me when I lost my Son! You are such a Beautiful Girl (in and out) Seriously I Know how Great of a mommy You will be to your lil'Bundle of Joy!! The baby Is GOING to Be GORGEOUS… Not just on the outside ( Imean Look at the geans That kid is getting, lol) The Child will be so beautiful as well on the inside like you and his/her Daddy 🙂 I seriously am so happy for you and You look Amazing!! Thanks for doing everything yyou do for ALL of us In your teachings of fitness and Wellness… BUT PLEASE TAKE CARE OF you Now EVEN more than EVER!! You have the Best Fitness tips and Videos out there!!
    All the best today, tomorrow and ALWAYS!! ~Jen (Noahs Mommy Forever) {{hugs}}

  • Jen Trudel says:

    oops forgot to ask what are the options for at home workouts when we cannot get to s gym… like the lying leg curl & Extensions… which should we do instead at home that equals to that!!
    Thanks Favia 🙂

    • Anna says:

      Stability ball leg curl for lying leg curls, front lunge or front squat for leg extensions.
      – Anna, CPT, FF Specialist

  • DomiD says:

    Grreat Workout! I will do this today and go heavy. Congrats on the baby bump, I was wondering why you were covering up in all your recent videos 😉

  • lalitha says:

    if i wanna bulk and put on muscle then shud i still limit my carbs intake to right after my workout?

    • Anna says:

      It depends on what time you workout and how lean you currently are. (the leaner you are, the better your insulin sensitivity is, the more carbs you can eat) When your main goal is building muscle carbs should make up 40% of your diet so having a P + C meal 3 hours before weight training would be great!
      All the best!
      Anna, CPT, FF Specialist

  • Soledad says:

    Congrats with your pregnancy!
    How come some girls dont workout and have a perfect body?

    • Anna says:

      Those girls just have awesome genetics! It’s frustrating how awesome some girls look and they don’t even do anything isn’t it? 🙂
      All the best!
      Anna, CPT, FF Specialist

  • cindy says:

    Congrats Flavia! I have a question. I found your website 2 months ago and I have been doing your free workout rutines and my legs and butt are looking pretty nice, I have put in muscle but the definition (leaning out) part is the one that I always struggle with, I have been eating as clean and organic as much as I can, lifting heavy and lots of cardio. I have always been active I even joined Crossfit 8 months ago thinking that they would help me with the putting muscle leanning out thing, but didn’t work I did put on muscle but there was no definition whatsoever, decided to quit and join a regular gym and started to do your routines. How can I lean out? Should I lift heavier weights? Is there any supplements that I should be taking to achieve it? How many calories should I be eating? I’m not overweight I’m 5’4 136lbs. Thanks!

  • Lea Ann says:

    I was wondering if the format of Musclelicious was like the 8 Week Ab Diet workout? With supersets with some plyo mixed in? Awesome workout will be using this.

    • Anna says:

      Hi Lea Ann,
      Musclicious is very similar to the workout above. There are not any plyos in Musclicious as we are focusing on adding size to the muscle. The exercises are performed in super sets or giant sets and have longer rest periods between them than Flavia’s other programs.
      Hope that helps. All the best!
      Anna, CPT, FF Specialist

  • Sarah says:


    I downloaded the three 5 minute furry workouts and am wondering how many times you recommend doing them per week? I am assuming doing each one once per week with a day of rest in between and adding in some cardio. Any help would be great! Thanks,


    • Anna says:

      Hi Sarah,
      Doing them on a Monday, Wednesday, Friday basis would be great! If you are new to resistance training that may be all you need at first. If you want to do cardio on some of your off days that would be fine.
      Let me know if you need anything else!
      All the best!
      Anna, CPT, FF Specialist

  • avril says:

    have a great pregnancy Flav and you look great. What a joy to have a baby inside of you. I give thanks for the gift that you and Vince have been given!!!!
    Great workout!!!

  • Jessica says:

    Hi Flavia,

    Congrats on your incoming bundle of joy! Quick question: as I already own your Flavilicious Workout program, I’m curious to know what the difference is between this and your new Curvalicious program.

    Thank you for your time!


    • Anna says:

      Hi Jessica,
      FBL is more geared for fat loss and involves full body workouts in every workout. Curvalicious is a fat loss system but it is geared towards giving your muscles shape as we incorporate different rep ranges and lift heavier weights for some exercises to stimulate muscle growth.

      Also, Curvalicious is targeted towards one muscle group at a time so the workouts are more body part specific.

      They are both great workouts and I know you will enjoy Curvalcious if you enjoyed FBL.

      Flavia wrote a blog post with further details, have a look:
      All the best!
      Anna, CPT, FF Specialist

  • Jalayna says:

    Hi Flavia,

    Quick Question: I’m looking to tone up the area just below my butt, but above my hamstrings! It seems that squats, lunges, and deadlifts are just building my glutes! Is there any specific exercises or techniques that will target that area?

    Thanks so much!

  • Anna says:

    Hi Jalayna,
    Once you lose fat you will find that this area tones up. Here are a few workout videos Flavia did a little while go in prep for her photoshoot that are great to work that area!
    All the best!
    Anna, CPT, FF Specialist

  • Bev says:

    Congrats Flavia and Vince~I am so happy for you!
    I have a question. What do you suggest for a substitute exercise
    for the seated calf raise to hit the soleus? I am working out at home.

  • Violeta says:

    Congratulations Vince and Flavia!!
    I have a Rack Cage system and I would like to put on it, the same t-bar row holder you have in your rack. Is it possible to know where I can buy it or the mark?
    Thanks is advanced

  • Di S says:

    Hi Flav, great workout! How many calories woukd this workout burn….. cause I am swesting like a bloke! HAHA Just what I needed. Thanks

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