Ultimate Get Fit and Thick Workouts Guide
Are you ready to get fit, toned, and thick in all the right places for the new year? I thought so! I know I am!? Below, you will find the ultimate get fit and thick workouts guide!
I have always had a big bum and a bubble butt, and when I was younger I was often teased for that. I was sooooooo thin everywhere but my butt! My waist was also SOOOO tiny! Gosh, I sure wish I grew up in this time because my body would have been sooo ‘in‘… (rolling my eyes and NO I am not being serious!!!).
It used to be that females were so afraid to gain any kind of weight whether it be body fat weight or muscle mass weight. However, nowadays, that is changing and I am so happy about it!
Women are realizing they LOVE their curves and love their bodies how they are, which makes me unbelievably HAPPY!! Curves are GOOD and so is being HEALTHY. Not just healthy looking but healthy FEELING. The hourglass figure is coming back!
Don’t Always Believe Social Media, Okay?
Social media can be sooooo damn fake and our young girls (and boys!) think that is how their bodies are supposed to look! Heck NO! MOST of the images (and videos now, thanks AI!!!!!!) are not without a filter, nip and tuck! And? SOME of those videos are not even of real women!!! Yep, they are AI-generated VIDEOS…
Seriously, they are not real more than half the time!! Never ever, believe what you see online. Just don’t. Okay?? Your body is PERFECT exactly how it is! You are beautiful!!!!!
*This post includes my affiliate links!
Ultimate Get Fit and Thick Workouts Guide
The Ultimate Get Fit and Thick Workouts Guide I listed can help you to build muscle, tone up, and achieve that curvy, thick look you’ve been dreaming of (if your body type allows it! If not, do NOT fret! You can STILL get your body in the best shape!!).
No fancy equipment is needed – just grab some barbells, dumbbells, booty bands, jump ropes (weighted or regular), a step-up block, and ankle weights, and you’re ready to get started! No need to work out at the local gym or hire a personal trainer, we can do it together, in our homes!
Below you will find something for everyone! From resistance training with those booty bands, weight training, strength training, and a full body workout (or three!), these workouts are for literally anyone who wants to get fit and thick!
These workouts are made for YOU! Pick and choose how long you want to train for, if you want to include weights or not, or how often you do these workouts.
That is the BEST part! You make the workout fit YOU! The best way in the world to get fit is to do it YOUR way. I learned that long ago! It HAS to be on MY terms or I will NEVER do it!
So, make these workouts below, work for you and your body! Working out and exercising doesn’t have to be boring or a chore, just don’t really think about it and make it fun.
Of course, you have to be watching your calorie intake (just don’t overindulge and you will be fine!) for best results and just stay consistent. I wouldn’t worry about a diet plan, just try to eat healthy and you should be good to go. Oh, and get enough sleep each night so your body can repair and rest too!
That is it, that is really really it. Don’t overthink it! And always make sure you are using good form! So practice each Get Fit and Thick Workouts before actually performing them to see how your body will do!
**Oh, and ALWAYS talk to your doctor before trying anything new. I am NOT a doctor nor am I a fitness expert, I am only sharing what works for MY body 🙂
So, put on your most comfiest workout clothes, and let’s get to it!
Using Barbells
Always make sure to take as much time as you need in between sets and take your time! Do it how you want to do it. It is not a race!
Barbell Squats: Place the barbell on your shoulders and perform squats, engaging your quads, hamstrings, and glutes.
Deadlifts: Stand with the barbell on the floor and lift it by extending your hips and knees, engaging your hamstrings, glutes, and lower back.
Barbell Rows: Bend at the waist and pull the barbell toward your lower chest, engaging your upper back and arms.
Barbell Bench Press: Lie on a bench and press the barbell upward, engaging your chest and arm muscles.
Barbell Lunges: Hold the barbell across your upper back and perform lunges, engaging your lower body muscles.
Barbell Shoulder Press: Stand with the barbell at shoulder height and press it overhead, engaging your shoulder muscles.
Barbell Romanian Deadlifts: Hold the barbell in front of your thighs and perform Romanian deadlifts, engaging your hamstrings and lower back.
Barbell Curls: Hold the barbell with an underhand grip and perform bicep curls, engaging your bicep muscles.
Barbell Upright Rows: Hold the barbell with an overhand grip and raise it to shoulder height, engaging your shoulder and upper back muscles.
Barbell Calf Raises: Stand with the barbell on your upper back and perform calf raises, engaging your calf muscles.
Using Dumbbells
Some of the best Get Fit and Thick Workouts are done using dumbbells (well, for me anyway!) I love strength training and using weights (Hello Caroline Girvan Iron Series!!!)! When I lift weights, it still gets my heart rate up there and I don’t have to do any cardio! Yay!
Cuz man do I HATE cardio, aerobic exercises, and hiit workouts! Haha! But any healthy workout routine should get your blood pumping anyway, you just have to focus and do your best!
Goblet Squats: Hold a dumbbell at chest level and perform squats, engaging your quads, hamstrings, and glutes.
Bent-Over Rows: With a dumbbell in each hand, hinge at the hips and perform rows, engaging your upper back and arms.
Shoulder Press: Hold a dumbbell in each hand at shoulder height and press it overhead, engaging your shoulder muscles.
Lunges: Hold a dumbbell in each hand and perform forward or reverse lunges to target your lower body muscles. (Reverse lunges are really good for targeting your under-butt area).
Bicep Curls: Hold a dumbbell in each hand and perform bicep curls, engaging your bicep muscles.
Tricep Kickbacks: Hold a dumbbell in each hand and perform tricep kickbacks, engaging the tricep muscles.
Deadlifts: Hold a dumbbell in each hand and perform deadlifts, engaging your hamstrings, glutes, and lower back.
Chest Press: Lie on a bench or the floor and press the dumbbells upward, engaging your chest muscles.
Russian Twists: Sit on the floor, hold a dumbbell with both hands and rotate your torso from side to side, engaging your core muscles. This exercise helps with creating a small waist and will definitely strengthen your abdominal muscles.
Dumbbell Flyes: Lie on a bench or the floor and perform flies, engaging your chest and shoulder muscles.
Using Booty Bands (Or Resistance Bands)
Glute Bridges: Place a booty band around your thighs, lie on your back, and lift your hips off the ground. Glute bridges are one of my favorite exercises to do because I get to lie down! (See? I am lazzzzzzzy!)
Clamshells: Place the booty band around your thighs, lie on your side, and open and close your legs against the resistance of the band.
Squats: Place the booty band around your thighs or just above your knees and perform squats, pushing against the resistance of the band.
Lateral Band Walks: Place the booty band around your thighs and take side steps, maintaining tension in the band.
Donkey Kicks: Place the booty band around your thighs, get on all fours, and kick one leg back, pressing against the band.
Standing Kickbacks: Place the booty band around your ankles and kick one leg back while standing, resisting the band’s tension.
Seated Abductions: Sit on the floor with the booty band around your thighs and open your legs against the resistance of the band.
Hip Thrusts: Place the booty band just above your knees and perform hip thrusts, pressing against the band as you lift your hips.
Leg Presses: Secure the booty band to a fixed object, place it around your ankles, and perform leg presses, pushing against the band’s resistance.
Using A Jump Rope (or weighted jump rope)
I don’t like to jump rope but wanted to add this here because I know a lot of you do enjoy jump roping! It is a great way to get your heart rate up quickly and get your blood pumping!
Basic Jump: Jump over the rope with both feet together, maintaining a steady rhythm.
Single Leg Jump: Jump over the rope using only one leg at a time, alternating between each leg.
Double Unders: Swing the rope twice under your feet for each jump, requiring a faster rotation of the rope.
Boxer Step: Alternate between hopping on each foot while swinging the rope, mimicking a boxer’s footwork.
Criss-cross: Cross your arms in front of your body as you jump, allowing the rope to pass under your feet.
Side Swings: Swing the rope to the side and jumping over it, alternating between left and right swings.
High Knees: Jump while bringing your knees up toward your chest with each jump.
In and Out Jumps: Jump with your feet together, then jump with your feet apart, alternating between the two positions.
Single Leg Hops: Hop on one leg while rotating the rope, then switch to the other leg.
Using A Step-Up Block (Stool, Bench, or Stairs!)
If you don’t like to do step-ups, here is an article I wrote about alternative exercises for step-ups!
Basic Step-Ups: Step onto the step-up block with one foot, then step back down, alternating between each leg.
Lateral Step-Ups: Step onto the block from the side, then step back down, alternating between each leg.
Knee-Up Step-Ups: Step onto the block with one foot and bring the opposite knee up toward your chest before stepping back down, alternating between each leg.
Reverse Step-Ups: Stand facing away from the block, step back onto the block with one foot, and then step back down, alternating between each leg.
High Knee Step-Ups: Step onto the block with one foot and bring the opposite knee up toward your chest at the top of the step, then step back down, alternating between each leg.
Kickback Step-Ups: Step onto the block with one foot and perform a backward leg kick with the opposite leg before stepping back down, alternating between each leg.
Cross-Body Step-Ups: Step onto the block with one foot and bring the opposite knee up toward the opposite shoulder at the top of the step, then step back down, alternating between each leg.
Single-Leg Balance Step-Ups: Step onto the block with one foot and balance on that leg for a few seconds before stepping back down, alternating between each leg.
Speed Step-Ups: Perform quick, alternating step-ups, moving at a faster pace to increase the cardiovascular challenge.
Using Ankle Weights
I LOVE using ankle weights when I do my side leg and out thigh, and Get Fit and Thick Workouts. Ankle weights really help to tone up and build nice, lean muscle to your thighs, inner thighs, underbutt, and saddlebag areas! I have 3-pound ankle weights, 5 lbs, and even 8 lbs!!
You can also put on the ankle weights and go on a walk, or just go about your daily business! I highly encourage you to use ankle weights if you haven’t before! They are great!
Leg Raises: Lie on your back, place ankle weights on your ankles, and lift your legs up and down.
Donkey Kicks: Start on your hands and knees, with your ankle weights on, and kick one leg back and up toward the ceiling.
Fire Hydrants: On your hands and knees, lift one knee out to the side, keeping it bent at a 90-degree angle.
Standing Leg Curls: Stand straight and lift one leg back, bending at the knee to bring your heel toward your glutes.
Side Leg Lifts: Stand straight and lift one leg out to the side while wearing ankle weights.
Standing Abductions: Stand straight and lift one leg out to the side while wearing ankle weights.
Standing Leg Extensions: Stand straight and lift one leg forward while wearing ankle weights.
Calf Raises: Stand straight and rise up onto the balls of your feet while wearing ankle weights.
More Effective Get Fit and Thick Workouts For Your Whole Body
You can try the following exercises to work out your whole body at home to build up muscles, tone you up, (and fill you in) in all the right places!
These exercises are great for building a flat stomach (hello plank!), building upper body strength, or lower body strength. Physical activity is good, so try to keep active daily and you will be on the right path to a healthier body. stronger,
Burpees: Start standing, drop into a squat position, kick your feet back into a push-up position, do a push-up, and then jump back to a squat position. Yes, these suck really bad and I hate them but they work well with gaining strength and building stamina! If you are into that sort of workout then I recommend starting out doing only 5-10 burpees at a time.
Mountain Climbers: Get into a push-up position and alternate bringing your knees to your chest as if you are climbing a mountain. I don’t like these very much so I don’t do a whole lot of them. But I recommend doing 10 mountain climbers at a time if you are just starting out.
Plank: Get into a push-up position and hold your body in a straight line from head to heels. Clench all your muscles and feel them working. Start at 20-second holds and go up from there.
Jump Squats: Start in a squat position and then jump up explosively. Do this 10 times!
Push-Ups: Get into a plank position and lower your body until your chest nearly touches the floor, then push back up. Do this 10 times (or as many times as you can at first). Then rest, and repeat 2 more times. Go as hard or easy as you want.
Lunges: Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Then do the other leg. Try to do this 5 times on each leg and add more reps as you get stronger. Hold onto dumbbells as you get stronger and can do more!
Russian Twists: Sit on the floor, lean back slightly, lift your feet off the ground, and twist your torso from side to side.
Superman: Lie face down with arms and legs extended, then lift your arms, chest, and legs off the ground.
Bicycle Crunches: Lie on your back, bring your knees toward your chest, and perform a pedaling motion with your legs while touching your opposite elbow to the opposite knee.
Wall Sits: Lean against a wall and lower your body down until your thighs are parallel to the ground. Add a barbell or a dumbbell to your lap when in the seated position, to add more weight as you get stronger!
These Get Fit and Thick Workouts will engage multiple muscle groups and provide a full-body workout from the comfort of your home. Add some of these workouts into your daily routine, stay consistent, and get ready to see amazing results!
The amount of muscle you gain depends on your initial body type, caloric intake, and other factors that go into how badly you want your body to change and the hard work you put into it! Nothing is easy or everyone would be doing it, right? I KNOW you can DO IT though!!! For better results, just keep at it!!
