After tons of emails from our readers and subscribers requesting a slim thick workout, it’s finally here!
This 15-minute workout will help you sculpt a sexy slim thick figure, if you give it everything and stay consistent.
After all, that’s what it really takes to achieve anything that’s goal!
WHAT’S A SLIM THICK BODY?
It’s basically when you have a slim frame with relatively thick thighs, big glutes with a flat stomach and well proportioned upper body.
This look is very similar to the hourglass figure.
Now this can be genetic and also something that you can work towards with consistent workout and good nutrition.
The thing is, it all comes down to dropping your body fat percentage then using resistance training to grow your thighs and gluteal muscles.
Everyone’s fitness goal is different and we all should appreciate that.
Some persons prefer have a curvy thick figure while some prefer a slim body while having some form of thickness around their legs and glutes.
THE SLIM THICK WORKOUT OVERVIEW
This 15-minute workout consists of five different workouts, all of which have a particular job to do.
Some will target your midsection, upper and lower body.
It’s a combination of bodyweight workouts and HIIT/cardio to maximize fat loss and tone muscles.
This isn’t a repetition base workout as you’ll be using a stopwatch.
A workout chart will be given below showing the amount of sets and time aside for each.
First, let’s break down each workout and then we’re going to head into the slim thick diet.
So let’s get started!
1. DOUBLE CROSSOVERS
This will specifically target the gluteus medius which is in the gluteal muscle group.
The aim is to activate that muscle for growth, so that it can assist the other gluteal muscles during other compound movements.
This helps to make your hips curvier and relatively wider.
How to do it
- Lie down on your left side as shown in the image above.
- You’re going to slowly move your right leg forward, maintaining a parallel level to the ground.
- Then slowly lift it back into the starting position without touching the ground and repeat.
2. DOUBLE SQUAT TWIST
You’ll be doing a compound movement that combines squats and lunges into one.
Very powerful for targeting quads and glutes simultaneously.
An absolute time-saver that will give you maximum muscle hypertrophy in a short amount of time.
How to do it
- Get into the wide squat position and do two squat pulses going up and down.
- Then you’re going to raise and turn your body to the right entering a lunge position.
- When in the lunge position hold for one second then go back into the starting position and repeat, turning to the left side.
3. PLANK JUMP FORWARD
This is the HIIT and cardio combo that will turn your body in a fat burning furnace!
You’ll be hitting your entire midsection, upper and lower body simultaneously.
How to do it
- Get into the plank position leaning lower into the ground as shown in the image above.
- You’re going to do an explosive jump forward landing into a wide squat.
- Hold the squat position for one second then return to the starting plank position and repeat.
4. SIDE PLANK CLAPS
Another workout that will hit the waistline, from obliques to lower abdominal region.
Developing that toned slim waistline, not those over-developed oblique muscles that cause your waistline to look wide.
How to do it
- Get into the plank position on your right side as shown in position A.
- Your left leg should be parallel to the ground and your core tightened.
- Bring your extended top leg forward maintaining the parallel position to the ground, touching your left hand midway as shown in position B.
- Then return to the starting position A.
- Do the required amount of sets for the right side then do the left side.
5. KNEEL TO JUMP SQUATS
You’ll be combining lunges and squats with explosive moves.
This will hit every single muscle in your lower body for maximum muscle activation and growth.
[The short video below the chart will show you how to perform this
workout and the others for better visual]
How to do it
- You’ll start by standing upright then slowly lower your body down into a kneeling position.
- When on both knees, slowly get into the squat position then do an explosive jump as high as possible.
- After landing, squat then get back down on both knees and repeat the process.
- To get a better visual you can watch the short video below the chart.
THE 15 MINUTE SLIM THICK WORKOUT CHART
WATCH YOUR REST TIMES
Doing the workout session use a stopwatch to time your rest times. Try to keep it in between 20-40 seconds or more ONLY if needed.
The rule of thumb is to wait until your heart rate slows down a bit then get back into the workout.
Resting too long will diminish muscle hypertrophy and not maximize calorie burn.
Remember, it’s just 15 minutes so you want to give it everything that you’ve got.SEE THE WORKOUT IN ACTION
https://www.youtube.com/embed/RmlunLdw5Nk?rel=0
ADDING MORE RESISTANCE FOR BIGGER GLUTES & THICKER THIGHS
Here’s what will happen.
After a while your muscles will become accustomed to your bodyweight therefore, you will hit a plateau.
This simply means the muscles are getting stronger and they need heavier weights to break down and grow bigger.
So here’s what you can do.
For the following workouts you can add a 20-30 lb dumbbell for extra resistance.
- Double squat twist
- Kneel to jump squats
Remember, you’re trying to achieve that slim thick body and a big component of that look is having thicker thighs with bigger glutes.
So don’t be afraid to add a dumbbell, that’s how you will break the plateau and enter a new stage of growth.
Another thing you should remember is that muscles DO NOT recognize weight and they don’t care what exercises you do!
Your body can’t tell if you’re doing a lunges or a squat.
Muscles recognize and respond to tension! [1]
“Increase tension, increase growth!”
So when working your glutes and thighs focus on generating tension by going at a relatively slow pace with proper form.
This is super important, if you fail to do this you’ll be stuck at one stage without seeing any growth.
It’s understandable that some women are afraid to use weights as they are afraid of getting bulky.
The testosterone levels in women are too low to cause such bulky look.
So don’t worry how about including weights into your training.
The only way you would become bulky is if you’re taking testosterone supplement or taking that stuff.
THE SLIM THICK DIET
There are two ways this has to be approached.
That’s because some persons will have a higher body fat percentage while some are slim hardgainers.
If you’re someone who is struggling to shed excess body fat then you need to enter a calorie deficit.
For you to show your true slim thick figure you have to drop your body fat percentage.
And the ultimate way to do that is to burn more calories than you eat daily.
You can follow this Monday to Sunday slim down meal plan that will help you control your calorie intake.
On the other hand, if you’re a hardgainer struggling to gain weight then you need to do the opposite.
You have to enter a calorie surplus, meaning eating more calories than you burn daily.
Here’s a Monday to Sunday weight gain meal plan that will help support your training and add lean size to your glutes and thighs.
YOUR WORKOUT FREQUENCY FOR MAXIMUM RESULTS
To get the best results, it’s best to workout at least three times a week for maximum muscle stimulation and fat loss.
Don’t overdo it as your muscles need time to recover, repair and grow.
TRY THIS SLIM THICK WORKOUT!
There you have it, a complete workout plan to help you build at slim sexy thick body.
No special type of equipment needed, apart from having access to dumbbells for extra resistance.
And even if you don’t have any dumbbells, you can use any weighted object around the house that will give you some extra resistance.
You just need to stay consistent with the workout plan and nutrition.
After a while you’ll notice that your body fat starts to drop.
Your stomach becomes flatter, glutes and thighs become much thicker and rounder.