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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.

Get my most popular FREE fat loss workouts series here.

Here Is Your Workout

Day 01 of the Summer Shape Up series


Barbell Squat

5 sets of 7-9 reps

Banded Romanian Deadlifts

5 sets of 7-9 reps

Lying Hamstring Curl

4 sets of 7-9 reps

Banded Glute Bridges

4 sets of 10 with 3 second hold

Back Extension – Glute Focus

4 sets of 10 reps

Join the discussion 6 Comments

  • Lori says:


    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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