Kim French is revealing the workout behind her amazing glutes – in her workout gear. In a recent social media post the fitness influencer flaunts her famous behind in a two-piece exercise set during a sweat session at the gym. “Spicy glute focused leg day 🔥🌶That triset will make your buns NUMB 😵,” she writes in the caption of the series of Instagram clips. “Listen ladies, I cannot make you get up and get your workouts done every day, but I can help with exactly what to do to get the best possible results for your efforts!” What is the workout and how does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.
Three months after having her second child, Kim decided it was time to get back into shape. She was 182 pounds, 40 pounds heavier than her pre-pregnancy weight and she was regularly, “binge eating just to get through the sleepless nights,” she told Women’s Health. “So I decided to cut calories and start running, which I had never done before. With my new routine, I started to see changes on the scale, but I felt miserable. I didn’t enjoy running very much, and I was starving all the time on my 1,200-calorie-a-day diet—but I thought ramping up my cardio and lowering my calories was the only way to lose weight. Plus, it was technically working.”
“When I hit 140 pounds, I was back to my more ideal weight, but was completely unhappy with the way I looked. I had lost a lot of body fat, but I was still wobbly—I was, as some people call it, ‘skinny fat.’ My husband, who works out religiously, convinced me to go to the gym with him. I had never been to a gym before in my life, but I agreed to go and just test a few of the weight machines. I was so nervous. I felt very intimidated and thought everyone was going to be looking at me, judging me for not knowing what I was doing,” she continued. “But when I got in there, I realized that everyone was doing their own thing and didn’t really take much notice of me. I tried a few machines and, to my surprise, liked it. I liked feeling sore, I wanted to tone up and get stronger, and I liked lifting more than I liked doing cardio—so I signed up and soon started going to the gym on my own.”
“In the beginning, I was following up my weight training with an hour of cardio. I wasn’t that strong and didn’t know exactly what I was doing, so I would just do the exercises on low weight and practice my form. After learning more about technique, I started doing just 30 minutes of LISS (low-intensity steady state) cardio after lifting weights,” she continued. “I liked doing cardio after my weights so I could use up the energy from my pre-workout meal on lifting, and then burn off the rest during a cardio portion. I usually started with heavy compound exercises such as squats, deadlifts, and hip thrusts, and then moved on to isolation exercises. I put a lot of focus and effort into my glutes, cranking out exercises like squats, deadlifts, glute bridges, hip thrusts, and using the hip-abduction machine. But I’d also deliberately mix up every single session to keep my muscles shocked and growing. After a few months of training I started to see noticeable differences in my muscles as they began to grow and tighten. My workouts now: Tuesday is legs/glutes, Wednesday is back/arms, Thursday is legs/glutes and Friday is shoulders. Sometimes this changes depending on my kids’ schedules, but that’s my usual routine.”
She also started eating more. “One of the biggest factors contributing to my success was ditching my 1,200-calorie diet. It was a struggle to get my head around eating all those extra calories since I didn’t want to put weight back on, but I just had to trust the process and forget about the scales. I discovered that the more food I fed my body, the more the muscles would grow, so I kept upping my calorie and protein intake until I was consuming 2,000 calories per day—and this is when I started to see the real progress, especially in my glutes, the area I focused a lot of effort on,” she told Women’s Health. “One thing I wish I had known from the beginning is that weight lifting increases your metabolism, which burns body fat faster—I put myself through such a miserable time with undereating and doing hours of cardio and home HIIT workouts, when what I really needed to be doing was lifting.”
“Now, I still eat 2,000 calories per day over five smaller meals. I eat every three hours starting at 9 a.m. and make sure each meal contains a ton of protein, adding up to at least 150 grams a day to help my muscles repair and build. I track my macros to make sure I am getting the right amount of protein, but I am not too strict about it. If I am hungry and I want a snack, then I have one. I listen to what my body needs, and what it wants—there aren’t any foods I will never eat. On the weekends, I allow myself treats; if I want chocolate then I will eat it, but I just try not to binge, and instead indulge in moderation,” she says.
“Are you ready to bake those cakes?” she asks in her recent post, revealing her go-to exercises for glutes:
- DB Deficit Static Lunges – 12 reps per leg x 3. “Adding the deficit creates more ROM,” she says.
- Barbell Sumo Deadlifts – 10 reps x 4
- Triset x 3
~ Banded DB Hip Thrusts x 10 reps
~ Banded DB 1/2 rep Hip Thrusts x 10 reps
~ Banded Abductions x 50 reps
- Smith Sumo Squats – 8 reps x 3
- Landmine Squat into RDL – 8 reps x 3. “Notice how I’m not fully extending up and keeping constant tension in my glutes,” she says.
- Single Leg Leg Press – 10 reps per leg x 2