Kinobody Workout for Women

Authors Note:

Kinobody has grown at an exponential rate ever since it’s birth in the beginning of 2011. When I originally started kinobody it was completely geared towards men. In the past few months I have had many new female readers. I am very excited to finally address a workout approach for the fairer of my followers. Let’s get started :D 

The Ideal Female Physique:

Slim, Fit & Sexy

As a heterosexual male with impeccable taste I have a very clear idea of what a super attractive feminine body looks like. If I had to summarize the perfect feminine body in three words it would be; slim, fit and sexy! Flat and lightly defined stomach, toned arms, slim legs and of course a great butt. Great examples of women who perfectly fit this description are Zoe Saldana (on the slim side), Annalynne Mccord, Olivia Wilde, Beyonce Knowles (on the curvacious side) and of course Jessica Alba.

Don’t Overdo it 

Achieving such an incredible body that is still very feminine looking takes a precise approach. Most personal trainers today are telling women that they produce less then 10% of the testosterone that males do so they will never get bulky. Well be that as it may women are still very capable of adding more muscle then what is visually appealing. I have witnessed this time and time again and it is most evident with high level female athletes who follow intense weight training routines. Women have to be especially careful with leg training as they can easily over bulk their legs. Thick, muscular legs on a girl are never a great look.

The Kinobody Slim, Fit & Sexy Workout Principles 


1. Strength Training for Tone not Size

I believe most girls are looking to strengthen and tone their muscles without making them bigger. The best way to achieve this is to keep the total volume on each muscle group low while avoiding failure. You see the key to maximizing muscle growth is to perform a large amount of volume while pushing each set to it’s limit. By doing the opposite – only performing a few sets and stopping 2-3 reps shy of failure on each set you can avoid muscle growth altogether. This will allow you to build a fit physique that isn’t muscular.

2. Interval and Cardio Training for slim, fit legs 

Most girls will look their absolute best if they drop all leg movements from their routine and instead focus on intervals and cardio to work their legs. Intervals and cardio will give girls slim, fit and athletic looking legs. I recommend women perform their intervals and cardio on the treadmill or elliptical with an incline. This will really target their butt and firm it up pretty nicely. Avoid the bike as it doesn’t really work the butt and it can over bulk your thighs from the pump.

3. Core Training for Flat, Firm Abs 

Women want to really avoid building thick, deep abs. Instead they should opt for a flat and firm midsection with a tasteful amount of definition. The best exercises to achieve this are planks and leg raises. Planks strengthen the inner, deep abdominals (TVA) that keep the core rigid and flat. Leg raises build and develop the abs perfectly. Crunches and sit ups should be avoided because they are damaging to the spine and bad for posture.

4. Calorie Deficit for Fat Loss 

If you need to slim down to reach your goal weight then you will have to restrict your calories. There is no other way around this. You can workout as much as you want but if you are overeating you will never get the slim, fit body you’re after. The easiest way to accomplish this is to eat a small breakfast and lunch and a big, satisfying dinner. By keeping your first two meals small you can maximize fat burning throughout the day and look forward to an enjoyable meal at night.

The Kinobody Workout for Women 


Workout A

Strength Training

Bench Press: 3 sets x 5 reps (use a weight you can lift 8x)

Lat Pull Down (hands facing you): 3 sets x 5 reps (use a weight you can lift 8x)

Lateral Raises: 3 x 8 reps (use a weight you can lift 10x)

Triceps Extensions: 3 x 8 reps (use a weight you can lift 10x)

Dumbbell Hammer Curls: 3 x 8 reps (use a weight you can lift 10x)

Core Training

Lying Leg Raises: 3 x 20 reps

Plank: 3 x 1 minute hold


Intervals on Elliptical: 2 minutes hard / 1 minute easy x 10

Workout B 

Strength Training 

Seated Shoulder Press: 3 sets x 5 reps (use a weight you can lift 8x)

Bent Over Dumbbell Row: 3 sets x 5 reps (use a weight you can lift 8x)

Bent Over Flyes: 3 sets x 8 reps (use a weight you can lift 10x)

Skull Crushers: 3 sets x 8 reps (use a weight you can lift 10x)

Standing Dumbbell Curls: 3 sets x 8 reps (use a weight you can lift 10x)

Core Training

Lying Leg Raises: 3 x 20 reps

Plank: 3 x 1 minute hold


Intervals on Treadmill with 4 degree incline: 1 minute run / 1 min walk x 10

Workout Notes: 

  • Alternate between Workout A and Workout B with one day of rest in-between
  • Rest 2 minutes between sets. For abs only rest one minute between sets
  • For maximum fat burning add 15-20 minutes of steady state cardio after the workouts

If you want a full blown course geared towards getting the slim, fit and sexy look checkout Visual Impact for Women. I invested in the program to help my sister get in shape for her Thailand trip. I was blown away by how cutting edge the program was. There is nothing else out there like it when it comes to helping women get the slim and sexy look. I also found the cardio and fat loss chapter very helpful towards myself.

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About the Author


I'm Greg O'Gallagher the founder of

43 responses to “Kinobody Workout for Women

  1. hey greg thanks for the womens workout! Ive been making my mom use it and shes definitely losing weight. I was wondering if you can do a workout for older male adults. (50+) My dad is definitely old and out of shape but I dont think his frail old body can handle anything too intense. As of right now i have him doing cardio. Please help!

  2. Greg,
    Love your posts. This one is awesome. I personally use a combination of HIIT, a few days of weight training and cook for myself 90% of the time (I’d rather have somebody else make me sushi!!).
    Betty Rocker

  3. Excellent workout Greg. It’s too bad that women are following outdated information from people at the gym or personal trainers. I see women at the gym all the time that are trying to slim down and their personal trainers are having them do lunges and step ups which are building muscle in their legs. I actually cut out my leg workouts myself cause I felt mine were too big. Great Post. Keep up the great work.

  4. Great post. Anyway, by cardio can that mean something like kettlebell swings? Also, I’ve been doing a lot of squats and while they’ve helped my butt, they’ve caused some of jeans to get tight in the thigh area. I love what squats do for me but I’m thinking that maybe I should do them with just my bodyweight. Thoughts?

    1. @Ann

      If you’re legs are bigger than you desire you should drop all leg work. Even high rep body weight squats can add some size for some people due to the pump they produce. Cardio is your best option.

    1. @August

      You can definitely do cardio on the rest days. If you’re feel a little worn down go with low intensity cardio. If you’re up for it you can do intervals or steady state cardio on the rest days.

  5. The timing on this post was perfect. A lot of women have been asking me for fitness advice so I pointed them to this article and they loved it. Are there any sites you would recommend for women for fitness advice? I have been sending them to but didn’t know if you had better suggestions.

    1. @Paul

      Awesome. I appreciate it dude. I haven’t really tuned into many female fitness role models / bloggers. I will have to take a closer look.


  6. Greg I am going to become a transexual in the summer. How can I lose all the muscle on my legs and firm up my butt? Just kidding dude, thought I would throw a bit of humour in there. Great advice on a way for women to achieve the look you are talking about. I have a couple posts about Victoria Secret models which go along these guidelines.

  7. Greg, my wife prefers the “Fergie” look, which is toned yet curvy. I know a lot of women particularly like to stick with cardio and abs, but just like your workout plan above highlights: there’s a whole other world to be explored when it comes to exercise. This post is really leading people in the right direction.


  8. Omg thank you thAnk you so much for posting this for women love your work!! I have a couple of questions if I could get your opinion..are you suppose to do this workout like Monday workout A Tuesday workout B then rest on Wednesday thusrday workout A Friday workout B?
    Also if I drink a protein shake for breakfast and it consist of jay Robb whey,banana, almond butter,almond milk comes out to 300 calories is that too much?
    Thank you so much can’t wait to try this routine out going to tell all my girlfriends

    1. @Danielle

      Awesome Danielle! I would do these workouts 3x per week. So Workout A (tuesday), Workout B (thursday) and Workout A (saturday). The next week you would start with workout B.

      300 calories for breakfast would be considered small and is perfectly fine. Ideally try to keep your daily calories around 10x goal bodyweight in pounds for accelerated fat loss.

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