MTRW 17 | Toned Glutes, Hamstrings and Thighs

Hi guys,

Here is your Tuesday and Friday August  MTRW 18 | Toned Glutes, Hamstrings and Thighs. Click here for August Workout Plan – entire month overview plus weekly nutritional challenges to get you where you need to be in half the time. And do not forget this is a High Intensity Resistance Training work tempo – no rest between exercises and max 20 second rest between rounds (beginners adjust work to rest ratio as needed).

2BFit Tip: Instead of taking breaks between sets perform a circuit of all the exercises and only take break between rounds if needed. Result: shorter workouts and improved endurance.  

Part 1: Pilo-Yoga Warm-up

Part 2: MTRW 18 | Toned Glutes, Hamstrings and Thighs

  • 3 rounds x 15 reps x 10 exercises
  • 20 sec rest max between rounds
  • KB – kettlebell
  • DB – dumpbell
  • RB – resistance band


  1. BXT leg press
  2. KB wall squat
  3. RB leg curl
  4. RB leg extension
  5. KB stiff leg deadlift
  6.  KB wide plié squat
  7. KB walking lunges
  8. RB side steps
  9. Stability ball squeeze
  10. 3-way calves

Part 3: 15 min interval cycling

Part 4: cool-down



Esse Libere Fitness – Free2BFit