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Glute and Hamstring workout for building a sexy booty ladies. Try these tips that will change the way your butt looks.

This summer I built a booty with this glute and hamstring workout for women. Here is day one of five of my summer fat loss series. The EXACT workouts that I have been using to get into shape after baby number 2.

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Here Is Your Workout

Day 01 of the Summer Shape Up series

1

Barbell Squat

5 sets of 7-9 reps
2

Banded Romanian Deadlifts

5 sets of 7-9 reps
3

Lying Hamstring Curl

4 sets of 7-9 reps
4

Banded Glute Bridges

4 sets of 10 with 3 second hold
5

Back Extension – Glute Focus

4 sets of 10 reps

Join the discussion 6 Comments

  • Lori says:

    Flavia,

    Thank you for posting this video and providing such helpful cues when performing each of the exercises. I completed this workout and glute and hamstring activation was at an all time high!! The banded romanian deadlifts were awesome!! Keep ’em coming!!

  • Jen says:

    LOVE this workout! Thank you for giving such great technique direction! This workout seriously burned my glutes! Can’t wait for the rest of the series!

  • Bonnie S says:

    Thank you Flavia!! I have been working out for 30 years and you continue to teach even us veterans new and EFFECTIVE techniques and strategies! You’re the BEST!

  • Karina says:

    I’m so happy that I have you in my life helping with all this workouts.
    I have a 3 months baby girl,my third c-section, 41 years old.
    Finished the 12 Weeks challenge and moving to the 5 days summer fat loss.
    Thank you so much!!

  • Melissa Hines says:

    Hey Flavia! I love your workouts! How many weeks do you recommend doing the summer fat loss workout before switching to another workout?

    • Anna says:

      Hi Melissa,
      You could do the summer workout series for 8 weeks! Try to improve each week by either doing more reps, going up in weight, or shortening you rest periods! Continuing to challenge yourself is key 🙂
      All the best,
      Anna, CPT, FF Specialist

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