Kinobody Workout for Women

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Supplement Guide for a Hollywood Physique

Authors Note:

Kinobody has grown at an exponential rate ever since its 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 female physique 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.

Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.


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