Slipping into your swimsuit to get geared up for summer?
You know the 1st thing you do – look yourself up and down in that mirror and your eyes go all right to the places that need some work before you step out in the public eye.
How’s your lower body looking?
Need some fat loss, lifting and tightening? Looking to achieve a bikini body butt and bikini body thighs?
Let me help!
Add this lower body super set to your Bikini Fat Burn Workout to burn more fat in less time, boost your metabolism and help you “tighten” your lower body trouble areas!
Bonus- you also burn more belly fat!!!
NOTE: These moves are QUICK and Intense!
Be prepared to work and get ready to LOVE the fact that your workouts are done in a flash! As always, consult with your Dr before beginning a new workout or exercise routine.
A1: Jumping Lunges
Also know as Split Squat Jump – I love this move!
Perform 6-8 times alternating legs between jumps
Lunges in general really help me to reshape my butt and thighs. This is a more challenging move that’s not only going to help “tighten” your butt and thighs…. this move will also pump up your heart rate to help you burn even more fat and calories!
Not ready to jump? Modify by simply performing Reverse Lunges
A2: Front Squats
Perform 6-8 Using a Weight that is Challenging
Forget the dinky hand weights! Based on your fitness level you will want to choose a weight that makes the completion of 6-8 reps feel challenging. I suggest starting with two 10-15 lb weights and work your way up from there. The way you get the most out of this move – is to slowly lower into the bottom of the squat. Once at the bottom, squeeze your butt and thighs to quickly return to start.
How To Use Bikini Fat Burn Lower Body Exercises
Perform these 2 moves back to back as a super set with little to no rest between moves. You can add this super set to your current fat loss plan or use it alone if time is short. Be sure to double your results by cutting out processed foods and sugar!
Your super set will look like this:
A1
A2
A1
A2
A1
A2
REST
Go into super set B and wrap up with super set C
Leave a Comment Below to Let Me Know What You Think!
Super sets allow you to get maximum results in minimum time – they boost your metabolism, allow you to increase intensity so you stay challenged, are FAST and FUN!
Super sets are the secret ingredient to all the Fit Yummy Mummy short burst resistance training workouts.
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Thank you!!!!!
Hello! Thanx for the tips but there is one thing that bothers me – on both exercises the knee goes over the ankle. That would put too much weight on the joint, right?
Sylvie,
You just have to be careful of your knee going over your toes. Your knee is naturally right over your ankle.
Thank you very much!!! You are a very reliable source of support and useful info!
I suffer from sciatica nerve damage with pain in my lower back and down my leg. Lunges really irritate this and is very painful. Any suggestions or anything else I could do to get same results?
Thanks.
Hi Holly,
These are great exercises for people who have no problems with knees, but for those who do, they would be quite painful after a few times. Perhaps you can include some moves which dont rely so intensely on knees? In any case, thanks always for sharing your great workouts, and encouraging women to use heavier weights. Im working on that, thanks to you! Rosalie
I like this except I agree with the previous post. I have lower back issues and my knees are tempermental. Do you have some alternate advice on these types of excercise?
Thanks for the tips, Holly.
About the recommended weights-I’m using 15 lbs and have been noticing increased mass in the lower body, probably more than I would like. Should I use lighter weights and more reps for a ‘slimmer’ look?
Hi Holly,
Just as I was getting more and more desparate about my ever-there BIG mummy tummy and wondering what is wrong with me and hoping I shall have the desire to start your program some day (I have yr deluxe pack) I finally figured out that I do have abdominal separation of about 3 fingers! In all the reading I did on-line in the last year (my 2nd child is now 22 months old)about a 2-finger gap in the rectus was considered within “normal”. And mine used to measure shortly under 2 fingers so I used to think I do not have diastasis recti despite my 5-month pregnant looking big bulge… I was gong around thinking I have extremely weak stomach muscles… So I started pilates and doing all the wrong exercises that actually open the gap further, I successfulyl managed to enlarge my gap from under 2 fingers upto about 3 fingers!!! The pilates studio really knows nothing about abdominal separation and noone really does where I live (and that is beautiful, egzotic but light-year behind from self-care issues such as post-partum rehabilitation, Turkey!) so I am kind of stuck! Googling with this desparation, I have come across the Tupler technique and have ordered the book, DVD and the splint. I am 40 years old, with 2 kids, 10 year old & 22 months old with a 3 finger separated rectus! And am someone who has never worked out in her life and have been getting motivated with your emails over a year now and was finally losing it wondering when I can start an overall fitness program after getting rid of that BIG bulge sitting in the middle of my tummy… of course this was before I figured out the reason of my problem! Do you have any suggestions? I am a big fan of yours and your site and when and if I can close this gap to a minimum, I so do want to start the way to be a fit yummy mummy!!!
thanks for any advise you may offer… on whether I can really fix this prob to a best point given my age, how long ago I had the 2nd baby (1st vaginal ,2nd c/s) and how I have increased my gap brilliantly!
desparately BIG tummy…
Hey Holly I know your program is focused on fat building, but could one superset to add size as well? Meaning say I increased my calories to maintenance focusing on protein and focused on using heavy weights and fewer reps, would that be good to build up the lower body a bit? My upper body is well developed but my lower body could really use a bit of building up to give me a more proportional look. I was thinking all 3 sets of supersets as lower body moves 3 times a week.
I know you had a lady who added some upper body mass to get rid of the skinny look, could this work with lower body as well?
For those of you who cannot do lunges/squats I am recruiting the assistance of a fitness professional who is an expert in this area -be looking for a post from him next week.
As far as how to achieve a “slimmer look” I would take some time to review what you are eating. Using 15 pound weights will not make your legs bulk up. I would hope that my example of doing barbell squats with about 115 -135 and my lower body is far from bulky.
I have many articles here that help dispel the myth that women will bulk up from using heavier weights. This just is not true.
Hi Holly,
Your workouts are great. I love the supersets.
I am still working on getting myself some of my own barbells and dumbells so that I do not have to go to the gym to do these workouts.
I haven;t gone to the gym in a month, instead have been doing the workouts you have been posting and I feel wonderful. I also agree with previous posts on the bad knees as I suffer from those too. Looking forward to your post next week on alternative exercises to lunges.
Thanks for the support and motivation
I have been reading up on the exercises of the squat,Romanian Deadlift, the row, pushups, the plank and the belly blaster.I am just starting these and would like to know how many reps to do to start on these and how many weeks should you do these before going on to something different? I am 54 years old and need to lose at least 10lbs.
Thanks.
Hi Holly,
Love Your workouts! I have purchased your program like 1 1/2 yr ago and that time the membership to clubfym was also free. Loved the support and information there.I have been doing all your excercises but I don’t have any numbers to share like how much fat loss and so on. But my friends tell me I have loss inches off my body and even I am starting to see now. My belly is almost gone and I am working on those love handles now with the lunge + turn excercise. I have never posted anything before as Studying full time and managing my home and a 2 yr old keeps me busy. But I am never busy to workout though. but I wrote this time as it was time to thank you for all you have done and still doing for Moms out there.
Your workouts made me look good and after doing them they make me feel goo too and that’s the bonus.
Right now I am using from 17.5 to 20 lbs of weight and working on going higher and am sure will go up but your workouts kicks my butt. and now the jumping lunges workout, I am dying to try it and am sure it will be great help. I don’t have any numbers to share but I feel great. the only issue is I am not losing weight maybe a pound or two till now and I am doing your workouts religiously from last 3 months now. I have done it before and Lost 20 pounds, but 20 more to go as I am 5′ 3″ and weigh 150 right now.But I know the culprit is my eating habits. Now just got to control that part
But you keep going and keep inspiring us!
Sending your way all the love and best wishes!!!!!!!!!!!!!!
Hi holly,
I was wondering if you had any good tips/ideas on what my super set B and C would look like, when doing this lower body super set?????
Marianne
Hi Holly, I work out very hard .. I love to lift as heavy as I can and would like to try your lower body superset workout..thing is..I build muscle veeery easily in my lower body and because I am so short I tend to look bulky instead of lean. I would love for my legs to look like yours .. muscular but lean. I hear people say ‘heavy weights won’t bulk you up’ but that is not always true. I played a lot of sports in highschool so I naturally have big muscular thighs. Got any tips? Should I still go ahead with your workout there?