Want to achieve the lean and fit body of an athlete? Then look no further than this Ab, Thigh and Butt Blaster from IFBB Bikini Pro Justine Munro. This workout will get you the small and tight body you dream of, while at the same time helping you to achieve a round and full rear. So get ready to slim, trim and tone!


Justine’s Ab, Thigh and Butt Blaster

This workout can be done once or twice per week. Start with once a week and then as you become more advanced, it can be added on a second day. Make sure on the other days of the week to incorporate upper-body training as well as cardio.



Wide Squats

Stand with feet wider than shoulder-width apart. Cross your arms at your chest and sit back as if you’re looking for a chair behind you. Push from your heels to return to starting position.

Reverse Lunges

Stand with your feet together and arms crossed at your chest. Take one step backward into lunge position. Bring that foot back to starting position and alternate between legs. Repeat for reps.

Leg Extensions

Using the leg extension machine, set the machine to fit your body. Be sure the ankle bar is resting at your ankles, and keep your feet flexed.

Leg Presses

Using the leg press machine, keep your feet about shoulder-width apart. Always be sure to push with your heels.

Smith Machine Lunges

Using the Smith machine, rack the bar to accommodate your height. Stand in center of bar and place the bar to rest on your shoulders. Step one foot forward and the other behind you so that when you lower your body, you will be in lunge position; be sure your knees do not go over your ankles. Push with the heels and repeat with the other leg.

One-Leg Squats

Use the smith machine bar for stability; stand with one foot resting atop the other. Squat down and back, imagining you’re looking for a chair behind you. Push with your heels to starting position and repeat for reps. Repeat with the other leg.

Stiff-Leg Deadlifts

Stand with feet just less than shoulder-width apart and knees slightly bent. Grasp a bar or dumbbells in your hands; keeping your back straight and chest out, bend at the waist and lower the weights toward the floor. Use your glutes to pull yourself back up into starting position. It’s important you keep your back straight and knees slightly bent throughout the entire movement. You should feel a stretch in your glutes and hamstrings.

Wide Sumo Squats

Stand with feet wide and toes pointed out. Hold a dumbbell between your legs or at your chest. Squat down and push with your heels back to starting position.

Pop Squats

Similar to a jumping jack. Start with feet together, jump to feet wide and then squat down. As you jump back up, move your feet together to starting position. Repeat. This exercise should be performed quickly and explosively.

Hanging Leg Raises

Take an overhand grip on a pull-up bar with your hands about shoulder-width apart, and allow your body to hang freely. Keeping your legs straight and your toes pointed, exhale and slowly lift your legs upward, avoiding the use of momentum, until your body forms an “L” shape in mid-air. Pause a moment before slowly lowering your legs back to the start.

Leg Curls

Use the designated Leg Curl machine at your gym. Set curl bar to rest on your ankles. Curl bar toward your rear end without allowing the bar to hit your body. Control the weight at all times and do not allow your lower back to raise off the pad of the machine.