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Here is a new glute and thigh workout for you to shape the legs. Get ready for your short dresses and hot bikini’s because this workout will shape your legs fast.

This glute and thigh workout is part of the fat loss series I used to get my body back after having my second baby. Ladies, if you want to look different, you are going to have to train different. Let me show you how.

Don’t forget to download my FREE fat loss workouts. These are my infamous workouts that helped thousands of ladies get hot and sexy at all ages!

Here Is Your Workout

Day 04 of the Summer Shape Up series

A1 Split Squat | 5 sets of 12/leg
B1 Leg Extension | 5 sets of 7-9 reps
C1 Banded Bridge | 5 sets of 7-9 reps
D1 Leg Press (elevated squat) | 4 sets of 7-9 reps
D2 Step Up (glute focus) | 4 sets of 10/leg
E3 Walking lunge | 4 sets of 12/leg
F1 Standing Calf Raise | 4 sets of 7-9
F2 Seated Calf Raise | 4 sets of 15-20

Join the discussion 6 Comments

  • Paula Pogue says:

    I love the detailed leg workout

  • Debi says:

    Is there a lower body workout for injured knees? Would partial movements be effective?

    • Anna says:

      Hi Debi,
      Here are the best exercises for knee pain:

      Partial Squats: Stand about 12 inches away from the front of a chair with your feet about hip width apart and your toes forward. Bending at the hips, slowly lower yourself halfway down to the chair. Keep your abs tight, and check that your knees stay behind your toes.

      Step-ups: Using an aerobic step bench or a staircase, step up onto the step with your right foot. Tap your left foot on the top of the step, and then lower. As you step up, your knee should be directly over your ankle. Repeat with your left foot.

      Side-lying Leg Lifts: Wearing ankle weights above the knee, lie on your left side, legs straight and together, with your left arm supporting your head. Keeping your right foot flexed and your body straight, slowly lift your right leg to about shoulder height, then slowly lower. Repeat with your left leg.
      All the best!
      Anna, CPT, FF Specialist

  • Lucie A.S says:

    Hi Flavia! You look beautiful as always 🙂
    Thank you for sharing this video with us. I see a lot of great tricks to improve those famous exercises and make them more efficient, thank you!

    Keep it up,

  • The new videos are really good! Great job!

  • Lori says:


    The cues you provide are game changing!! My muscles are feeling each rep as I move through the workout and the next day I have just enough DOMs to know my workouts are effective. Thank you for these videos and sharing your workouts!

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