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Fit & Trim Bikini Bottom Workout

Fit & Trim Leg & Butt Workout

We have several clients we train to compete in figure, physique and bikini. This is one of the workouts Steve put his bikini girls through that I loved. While you don’t have to wear a two piece (or be a girl) to do this workout, it’s definitely a workout you’ll want to try!

Butt & Leg Workout

Click on each exercise to watch video demonstration of the exercise. Do 15 reps of each, with no rest between exercises. Rest for 1-2 minutes between completed circuits.

15 Back Squats (95lb-135lb)
15  Thrusters (10-15-lb dumbbells)
15  Walking Lunges (15lb dumbbells)
X3  (rest after 3rd round)

15 Leg Extension (moderate, 45-55lb)
15 Leg Curl (moderate, 40-50lb)
15 Skaters
X3  (rest after 3rd round)

15 Leg Press (heavy)
15 Kettlebell Curtsies (25lb kettlebell)
15 Stomps
X3   (rest after 3rd round)


Booties and Hammies – Workout & Training Tips

bonnie pfiesterThis was my workout today with Max chica, Lindsey Fleisher, today. The emphasis for today’s workout was glutes and hamstrings, but we were also working the inner thigh, quads and a bit of core too.

First, I started out with overhead squats to loosen my tight muscles up from doing quads on Monday. It’s a great warm up and a great stretch. I started out sore, and by the last set I worked out my soreness and was ready to GO!

4 Sets of 20 Overhead Squats

james hobart Below is a great instructional video for a proper overhead squat with CrossFit athlete, James Hobart, pictured left with me (with shorter hair).  I had the privilege of working out with him last year at Reebok CrossFit One. He is a BEAST!!! He’s the one that really taught me a few key pointers that helped me improve my squat. I have always squatted pretty heavy for a girl, but never as deeply as I can now. I had, what they call, an immature squat. I always have had trouble going deep, while staying on my heels and keeping my upper body upright. Once I learned how to do an overhead squat, I realized my issue was not strength but flexibility. I do the stretching exercises (at the very bottom of this blog) which has also helped me a ton. 🙂

James hobart

The Rest of the Workout…

PS: While overhead squats have been around for a long time, they’ve really been made popular by CrossFit. Although this isn’t a CrossFit workout, I love incorporating all kinds of training in my workouts to keep things fresh and challenging.This particular workout is more of a body sculpting workout, with a direct emphasis on the lifting and firming up the fanny and back of the thighs. Increase weight to build more strength or reduce rest time to create more intensity for more conditioning.

bonnie pfiester

Glutes & Hamstrings

3 Sets of 40 (steps) Dumbbells Walking Lunges

4 Sets of 18 Staight-Leg Dead Lifts

3 Sets of 18 Prone Leg Curls

3 Sets of 20 Curties

3 Sets of (Low) 20 Knee Repeaters*

*TIP: Start with your elbow touching (not leaning on) your knee, with your back straight staying in that position while moving the opposite leg (no weight on that back leg). All the weight should remain on the front leg. You can tap the back toe for balance – but not to take weight off the front leg.

reebok sublite trainFit Gear: 

Working out in style AND comfort! Today I’m wearing Reebok SubLite Train (nice flat shoe for leg day!) and my favoritist shorts everrrrrrrrrr, Reebok’s CrossFit Light Weight Boardshort.

You can’t see my Moxy socks but they say Sgt. PAIN! haha Perfect socks for teaching boot camp! lol 🙂

Try this squat stretch to improve the depth of your squat! Good stuff!

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

SARAH: Glute & Thigh Workout

Screen Shot 2013-06-24 at 12.40.22 PMIt’s time for another custom Designer Whey workout!! I asked YOU guys what kind of workouts YOU wanted. Then, each week, I pick one and create a new custom workout named after that person! Today’s workout is called Sarah, dedicated to Sarah Parker from

Sarah writes “I would love to have a good workout to get my legs/glutes/thighs in better shape! I always need help in this area, and it’s time for me to shuffle up my workouts again! Love weights, bodyweight, and plyometrics, kettlebells…it’s all good!

Well, Sarah! Ask and you shall receive!

Sarah Glute & Thigh Workout

What you’ll need: Barbell & 15lb-20lb dumbbells (or kettlebells)
Tip: Click on the links of each exercise to watch video instruction.

butt and legs1 Warm Up

2 Power Moves

3 Glutes & Quades LEFT

3 Glutes & Quades RIGHT

The Finale

*Repeat Entire Workout 4 Times Through.

Follow @Fit_Betty on twitter and see how she liked this workout!

Here’s the workout graphic to Pin or Share! 🙂

Sarah Workout

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Wide Load Ahead: 2 Exercises You Should Avoid

As long as women continue to breath, retailers will push machines and exercises targeting women’s most popular trouble areas – the waist and thighs. Companies, like the Thigh Master and the Slim Waist Belt, will succeed even if their products fail, because all they need is your purchase. You, on the other hand, want results. So, even if one thing fails you, you’ll keep trying other ways to fix your trouble spots.

While on the quest to slim down, you’ll likely discover exercises that feel like they work. Unfortunately, these exercises may give you more than you bargained for.

If you want to avoid a wide load, then here are a few things you should know.

Inner and outer thigh machines can add width to your thighs – and width is something most people (women in particular) do not want. In addition, our thighs may not lack tone as much as they simply have an over abundance of fat, causing them to feel mushy.

To slim down giggly thunder thighs, spend less time on the inner thigh machine and more time on the elliptical or treadmill to melt the fat. Incorporate more exercises like Walking Lunges, Bench Step-up Lunges, Single-leg Leg Press (pictured above) or One-legged Squats. Because these exercises require balance, you will shape your entire thigh in one move, including your inner and outer thighs, without bulking up – and outward.

Weighted side bends are another exercise that can add width to our physiques. Ironically, people do them in attempt to slim down the waist, not thicken it.

Trade side bends for streamlining exercises like Oblique Crunches, snowboarder crunch, Medicine Ball Chop, or Bicycle Kick. These exercises tighten all the muscles that act as tie down straps to your waist, much like a corset (like in this photo) – pulling your waist inward.

NOTE: Resistance exercise simply tones muscle under the fat. Remember, no exercise will improve fatty thighs or love handles without a proper diet and necessary cardio to help shed excess body fat.

Photo Credits:
Bikini Photo:
One-Legged Leg Press:
Celebrity Corset:

Wide Thighs Anyone? One Exercise You Should Avoid

Most people go to the gym to streamline their bodies, not get bulky – however, they unintentionally often do exercises that may be counter productive. Even most bodybuilders don’t want to build width. By streamlining their physique and getting rid of the fat in the joint spaces (hips, waist, elbows, knees, etc) with cardio and diet, it enhances their curves and gives them that lean look.

There are two areas I see people working on that rarely has anything to do with under developed muscles. One is the obliques (where the love handles are) and the other is the inner and outer thigh (saddlebag area). Earlier this week I touched on the oblique area in my blog, ” “I Want Abs! 5 Mistakes that Sabotage Success” so today I’m going to hit the thigh topic.

Wide Thighs Anyone?
I doubt I’ll get any takers on that one! Unfortunately, every club feels the need to an Inner/Outer Thigh Machine. Why? Because people demand it. You should have HEARD the women FREAK on us when we got rid of the hip abductor machine (same type of machine) when we were getting our new line of equipment. OMG! It was a piece of crap machine and we were getting MUCH better stuff – but those ladies were addicted to the thought of what that machine could do for them and couldn’t bear the thought of being without it.

Every woman who’s ever been a member of a gym has probably been on one of these machines. And if you’ve ever had the unique pleasure of sitting in the contraption and spreading your legs in front of God and everyone else, I guarantee you probably felt it work too. BUT, that doesn’t mean it’s going to do what you want it to do. Sure, women are dying to get rid of their saddlebags and the inner thigh jigglies, but this machine ain’t gonna do it! It will develop muscle UNDER the fat and potentially make that muscle larger, but the fat will still be there. If you want to get rid of saddlebags and jiggly thighs, you tackle that with diet and cardio.

Think of your quadricep muscles as straps that crisscross up and down the leg attaching at the joints. If you tighten those straps, it will naturally pull everything inward to prevent a wide load. I doubt anyone wants a wide load if you know what I mean!

Your inner and outer thigh muscles are there to support movement and stabilize you, so instead of sitting in a chair to isolate them, do more functional type movements that require using balance and overall leg strength. Plié squats, walking lunges, side lunges and one-leg leg press, among many other leg exercises, will hit the inner and outer thighs and tone the entire leg. Even side lying leg raises, using your own body weight is fine for toning. Much like weighted side-bends, it’s really best you only tone those muscles not build them with resistance.

More bang for your buck
By switching out the inner/outer thigh machine for a funcational movement, you are now hitting many more muscles and you’re probably getting your heart rate up higher too – all in the same time! Plus, if you stay dedicated, you will start to see your inner and outer thighs shrink as your legs tone up.

The Real Secret to Ditching the Saddlebags
No matter what exercise you decide to do to tone your legs, remember you can’t target fat loss. The only way to get rid of fat on your legs is to get rid of fat on your body. You can’t specifically exercise the fat off your thighs. If you are one of those people who just carries weight on your hips or thighs, that is just where you carry your fat. Getting rid of your saddlebags will require reducing your caloric intake and burning more calories to decrease your body fat – no matter where it likes to hang out. Now, get to work! You’ve got some training and dieting to do! 😉

Need some fresh new leg exercises? Try one of my 25 Butt Blasters – great for whipping your butt and legs into shape!
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The Secret to Nixing Saddlebags

Sure, saddlebags are a great addition to a motorcycle, but not to women’s hips. The annoying pocket of fat is neither attractive nor useful in my opinion – and it’s top on the list when it comes to problem areas. In an attempt to nix the fat, women make a variety of mistakes resulting in a lot of hard work for little reward.

The first mistake women make is attempting to target weight loss in one area with exercise. Women often only train body parts they think need the most help. For instance, women rely on machines, like the inner and outer thigh machine, to get rid of their saddlebags. Unfortunately, target weight loss doesn’t work. Without losing fat, this can actually build the muscles under our saddlebags making them even more pronounced.

Each person stores body fat in different areas. The only way to lose that fat in your problem area is to Read the rest of this entry

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