Hey! I'm Kate, a holistic health and lifestyle coach. I practice nutritional healing and a total body approach to wellness. I believe we always have the ability to make healthy choices and design our lifestyle.

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7 Moves For Toned Thighs And Butt

Ready to kick it up a notch with a thigh and glute workout?

I thought I’d take a break from full-body and arm workouts this week and show my thighs and butt some love!

This workout will target your inner thighs, glutes, ‘love handle’ area, and core to help build muscle and maximize fat burn by keeping the heart rate up.

Whether you’re looking to target your thighs and glutes specifically or add new exercises to your routine, these are for you!

Keep in mind: the best way to reduce overall body fat is a slight caloric deficit, daily movement,  a diet full of whole, plant-based foods, and consistency – so don’t skip these steps!

I am super excited to have access to the gym again (fist pump!), but I’ve also included some exercises you can do at home.

Motivated Morning

My Go-To Thigh And Glute Workout

Include a 30-second rest between ALL sets, 2-3 minutes between exercises.

Keep intensity engaged and movements crisp!

Warm-up: 5-minutes cardio.

At-home exercises:

Dumbbell Sumo Squats (medium-heavy weight): 4 sets, 12-15 reps, 30 second rests

Dumbbell Reverse Lunges (lighter weight): 3 sets, 20 reps (10 each leg), 30 second rests

Resistance Band Sidewalks: 3 sets, steps side to side in place with band around both ankles for 30 seconds or until failure. (Shop my favorite bands here!)

Banded Hip Thrusts (may use dumbell across lap for extra weight): 4 sets, 15-20 reps

Gym + Equipment Exercises:

Leg Extension Machine (moderate weight): 4 sets, 15-18 reps, 30 second rests

Seated Leg Curl Machine (moderate weight): 4 sets, 15-18 reps, 30 second rests

Seated Leg Press (mod-heavy weight): 4 sets, 12-15 reps, 30 second rests

Cooldown: 5-10 minutes of walking followed by deep stretching. (Don’t skimp on the stretching gals – you’ve just worked those muscles real hard!)

Trust me, this one burns (in the best way !). Give this thigh and glute workout a try this week and let me know how you go!

If you can’t go back to the gym yet, don’t stress! I have made amazing fitness progress at home over the past couple of months by following my Smarter Not Harder 28-day workout guide.

Check it out here! 


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thigh and glutes exercises



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