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Total Body Fat Loss Workout #2 for Tight and Toned Thighs

Welcome Flavilicious Female Vanessa. Vanessa was kind enough to help me film this workout video so you can burn some serious fat today.

Your goal is to complete 4 rounds! Push yourself today and sweat out toxins and fat all while you tighten and tone your thighs. Remember, Spring is right around the corner and there is nothing hotter than legs that don’t giggle when you walk.

Grab water, a small towel and get sweating.

You will see a slight movement from Vanessa’s arms which we don’t want to see. She is really close to getting the deadlift right and we worked a lot more on this after we shot this video.

Great work Vanessa!

Make sure you bend around the bar when doing deadlifts. There should be no movement in your arms. Keep arms in a straight line.

A1) Barbell Thrust 10 reps
A2) Snatch Grip Deadlift 8 reps
A3) Cable Glute Kickback 12reps/leg
A4) Band Clamshell 20 each side
A5) Reverse Hyperextension 20 reps
A6) Bench Hop Over 10/leg

Short rest (10-30 seconds)

Preform as many rounds of A1-A6 in 20 minutes.

Post any questions you have below. Thanks for watching.

Check out the other videos in the Total Body Fat loss Series:

Total Body Fat loss Workout #1

Total Body Fat loss Workout #3

Join the discussion 9 Comments

  • Kristen says:

    Hi Flavia,

    I did the hot butt and abs work out along with a few other exercises this past Sunday and my legs are still sore! I am going to try this video #2 work out on Friday. Back in 2013 I was extremely skinny, weighing in at 117 lbs with not a pound of muscle. Since then I have added around 10 pounds of muscle. I would like to do a fitness competition next year. Is this work out video and/or the hot butt and abs video targeted for women who are really trying to lose weight? Or will these short intense workouts serve me well too if I am aiming to add more muscle for a competition?

    Thank you!

  • Trelle says:

    Loving these videos. I love the verbal instruction, it helps so much. 🙂 Thank you.

  • LE says:

    What is good alt. for cable glute kickback and the band clamshell?

    • Anna says:

      Hi LE,
      If you have a resistance band you can use it, ankle weights, or simply use bodyweight but really think about squeezing your glutes during the movement.
      All the best,
      Anna, CPT, FF Specialist

  • Isabel says:

    Very nice and vigorous – does it also address love handles?
    I would also like to know what can help me reduce my upper body and breast area! Since menopause my legs and butt are quite strong and lean but I’m getting bigger in my upper body – hate how it feels out of proportion !
    Thank you – really appreciate your input 🙂

    • Anna says:

      Hi Isabel,
      Unfortunately you can’t spot reduce fat. Through proper nutrition, consistent weight training, and HIIT cardio you will begin to lose fat in your “trouble areas.” It could be an imbalance in hormones that is making you store fat more in your upper body. Keeping your nutrition dialed in and eating protein with every meal will help.
      All the best,
      Anna, CPT, FF Specialist

    • Flavia says:

      Anna is right about spot reduction but you can for sure help to thin out your upper body by doing more area specific exercises and varying your reps ranges.

      Are you storing fat on your upper body or are you talking muscle?

      What I would focus on is doing 1 week with heavy weights (6-7 reps) on your upper body with 3 weeks doing lighter weights and high rep ranges (15-20 reps).

      Your full body workouts should be making you sweat and focus on the area that you want to lose fat, so if you want to thin out your chest area, add in pushups and triceps dips. If it’s triceps – do dips and more triceps exercises.

      Hope that makes sense.

  • Deniza says:

    thank you for these Workouts! I have a little question though: Yesterday I did unilateral and bilateral Hip Thrusts with Weight. However, on my last set when I was using heavy weight and struggling I felt my adductor muscles acitivating a lot (like a muscle cramp)… although this exercise is primarily for the glutes! I also experience this with Glute Bridges on the floor.
    I foam roll my whole lower body before each workout and stretch the adductor muscles afterwards thouroughly (they tighten up quickly).
    What else can I do to stop the adductor taking over? Should I strengthen them more? Maybe they cramp up because they are weak?

    Also when I stretch the Hip Flexors I feel it in my adductors too… I took a tennis ball and rolled that area and OMG it hurts so much. I can’t seem to get that area to loosen up.

    I hope you can help me 🙂 (Sorry this got so long)

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