Do you want to really improve your physique or just need an additional challenge to stay on track? Then this program is for you! Toned glutes and abs go well together, so these workouts from IFBB Bikini Pro Anya Ells will help you take your physique to a whole new level.

These workouts include compound movements to help engage the entire body. “To increase my heart rate, I added in a superset of good mornings and kettlebell swings,” said Anya. “Supersets are amazing for adding volume to your workout as well as burning fat, as they keep your heart rate up and your body is under tension for a longer period of time. Not only do
supersets burn more calories, but they also improve your muscular endurance.”

To help you really burn fat, this program also includes high-intensity interval training so that you can get lean without sparing muscle. Ready to work hard and achieve your goals? Let’s get started!



Cable Kickbacks

Attach ankle strap from the low pulley cable. Stand facing the machine with knees bent, grabbing the machine frame for support. Kick your leg back as far as you can without arching your back, and concentrate on squeezing your butt muscles as you extend your hip.

Anya’s Tip: “Make sure your core is engaged and you are squeezing your glutes as you kick back.”

Sumo Deadlifts

Standing with your feet twice as wide as your shoulders, your toes should be pointed outward and your grip just inside your shoulders at the center of the bar. Keeping weight in heels the entire time, lower your hips and look straight ahead, keeping your chest lifted. Drive up through the floor.

Anya’s Tip: “Keep your spine in a neutral position, flare your knees out and hinge at the hips before lifting the bar. As you lift the bar, think of spreading the floor with your feet, which will activate your glutes.”

Hip Thrusts on Smith Machine

Position yourself on the Smith machine as pictured. Brace your core and forcefully extend the hips until the torso is parallel with the ground and a hip-neutral position is reached. Hold the contracted position for a moment then return to the start position.

Anya’s Tip: “This is just a hip hinge movement; there isn’t much range of motion. As you drive your hips toward the ceiling, push through your heels and flex your glutes.”

Good Mornings

Place bar on your shoulders; keeping your legs straight, bend forward. Return to starting position. You should feel a pull in your glutes and hamstrings.

Anya’s Tip: “Keep your legs as straight as possible without locking your knees.”

Kettlebell Swing

Grip a kettlebell with palms facing you. Soften the knees and shift your bodyweight into your heels, lowering your rear back and down. Driving through the heel, explode through your hips to send the weight upward, to chest height. Let weight lower back down and let swing between your legs as you shift back onto your heels before repeating movement.

Anya’s Tip: “It’s a power movement, so the momentum should come from the hips, not the arms.”

Walking Lunge with a Kickback

Step forward with your left leg and try to touch the ground with your right knee. Make sure to keep your left knee behind the ankle. When you stand up, kick right leg back. Then, repeat with the other leg.

Stability Ball Knee Tuck

Begin on all fours, with your shins on top of the stability ball in a push-up position. Exhale and bend your knees toward your chest, as the ball rolls forward and your hips lift toward the ceiling. Inhale and straighten your legs as you roll the ball back to the original position.

Anya’s Tip: “Make sure to tuck your hips to engage your lower abdominals as you curl the ball under you.”


Lie flat on your back with your legs straight and arms straight out above your head, breathing out. Contract your abdominals as you bring your feet and your hands up before lowering back down.

Anya’s Tip: “To make it more challenging, you can hold a medicine ball.”

Cable Crunches

Position the cable machine pulley high and attach the grip bar. Kneel below the pulley. Grasp the bar and lower it down such that the bar should be placed behind your head. Position your hips back slightly and allow the resistance from the cable to lift your torso upward a bit so that your spine is slightly hyperextended. Keeping the hips stationary, contract the abs and bend the waist. The elbows should move toward the thighs/knees, rather than straight toward the ground. Think of curling your torso toward your knees. Pause at the bottom of the movement and tense the abs hard. Inhale and slowly return to the starting position. Make sure to keep tension in the abs throughout the exercise.

Weighted Reverse Crunch on a Bench

Holding the weight between your feet and sitting on your tailbone on a bench, breathe out every time you contract your abs, making sure your abdominals are engaged until the last repetition.

HIIT Circuit


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