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Total Body Fat Loss Workout #1 – For A Hot BUTT And Nice Abs


Welcome Sandi to the video. She agreed to come and help me out to bring you a killer fat loss workout. Enjoy and post any questions you have below.


A1) Kettlebell Swing  10 reps
A2) Mountain Climber 10 reps/leg
A3) Barbell Squat to Shoulder Press 10 reps
A4) Low Cable Pull Through 20 reps
A5) Barbell Hip Thrust 15 reps


Short rest (10-30 seconds) between each round.


Preform as many rounds of A1-A5 in 20 minutes.

Your goal is to complete 4 rounds! Push yourself today and sweat out toxins and fat all while you shape your new Spring BUTT and get those abs into TIP TOP shape right in time for SHORT SHORTS Season.

Grab water, a small towel and get working. I’m about to head to my gym to workout too. I’m jealous I can’t do this style of workout for a while but I’ll be rooting for you!


Move on to the next workout in the series:

Total Body Fat loss Workout #2

Total Body Fat loss Workout #3

Join the discussion 16 Comments

  • Dallas says:

    Any alternative to the low cable pull through that can be done at home with a DB or KB?

    • Anna says:

      You could do wide stance goblet squats (like a sumo squat) instead. Point your toes slightly outwards, feet wide, and focus on your glutes.
      All the best,
      Anna, CPT, FF Specialist

  • Darby Walton says:

    So I have been doing a lot of workouts for a couple years now but just got into lifting with weights about 4 months ago. I am newly pregnant and am continuing to workout. So I was wondering can the swings and things be done safely while pregnant? Thanks!

    • Flavia says:

      Swings are safe to do when pregnant, just make sure you are using a light enough weight. You can check out my pregnancy workouts here on the blog, under pregnancy for better videos you can use the whole way through.

      OR you can purchase with a diet and supplement guide to follow with your workouts.

  • Heidi says:

    Thanks sandy!! You were awesome!! Flavia, thanks for the workout!!
    I needed this workout! How many times a week should it be done?

    Blessings, heidi

  • Sandi Thornton says:

    Thanks for having me Flavia!!!
    Felt my glutes the next day!!!

  • Jackie says:

    Thanks for another great workout! What’s a good substitution for KB swings? I don’t have any currently. Thanks!!!

    • Anna says:

      Hi Jackie,
      If you have a dumbbell you can do the exact same thing just holding a dumbbell “goblet style.”
      All the best!
      Anna, CPT, FF Specialist

  • Laura says:

    Excellent workout, thank you 🙂 Only managed 5 rounds in the 20 mins but think my butt will be pretty sore tomorrow. Keep them coming, love them!

  • Trelle says:

    Loved this and how cool that Sandy got to come workout with you! Great idea. 🙂

  • anastasia says:

    good morning! is it possible to change the exersice A2 with another one with same benefits? one year ago i had an operation because of labral rupture of the cartilage of the right hip. thank you so much

  • Kalola says:

    Would you recommend at cardio at the end or beginning of this workout for added benefit? Thank you,

    • Anna says:

      Hi Kalola,
      You could do 10 – 20 min of HIIT cardio at the end of this workout for extra fat burning if you wish.
      All the best!
      Anna, CPT, FF Specialist

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