K I M F R E N C H 🇬🇧 @kimfrench87

▪️Proud mum & wife 👨‍👩‍👧‍👦
▪️NASM Certified PT
▪️Online Coach
▪️ @womensbest 🌸
▪️kim@kimfrenchfitness.com 📧
👇🏻My Workout Plans


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I hope you are ready to set your abs on fire with this one 🔥 OUCH!!! Just using a medicine ball, mat and step so can be easily modified to do at home too 🙌🏻
Swipe and save! And double tap to support me cus ILYSM!!! 🥰
As always @womensbest supplements fuel me for pre and post workout! Any Qs or advice then drop me a comment below. I also have a discount code ‘KimFrench10’ and the link is in my bio ❤️
Some workout tips for you:-
1️⃣ Flutter Kicks
This exercise will burn out mainly your hip flexors and lower abs. It’s actually very challenging to do flutter kicks when you’re not stabilising your body with your arms so don’t be fooled - it’s harder than it looks!
2️⃣ Mountain Climbers
Using the medicine ball to balance on is really going to help strengthen your core as you’ll be working against balance too. Remember to keep your body in a straight line and your abs tight. .

3️⃣ Bicycle
Once you get the hang of the rhythm with this one you’ll love it! Recommend using a smaller medicine ball if possible so it’s easier to get through your legs.
4️⃣ Single Leg Raises
The idea with this one is to try and touch the ball with your toes but requires good flexibility (I missed several times don’t worry). Try to keep your back firmly on the floor if possible by engaging your core.
5️⃣ Russian Twist into Crunch
Try to really focus on using your obliques with the twist movement here. Lean back slightly so that you have more range of motion to perform the crunch.
6️⃣ Reverse Plank
Again keep your body in a straight line and a slight bend in your elbows. Quite tricky to balance on the ball and will start to burn your shoulders but you can really feel it challenging the core and the shakes get quite intense 😂
I completed 3 rounds of this with around 30 seconds in between each exercise.
AND I FELT AMAZING AFTER! I hope you do too 😘


OK this is a SAVAGE lower body workout that will NO JOKE leave you shaking. But hey that’s the way we like it 😜 AM I RIGHT?
Swipe and save. And don’t forget to hit the ❤️ to support your girl - it means the world!
1️⃣ 1 & 1/2 rep Sumo Deadlifts
Ok this is a must try. The prolonged tension on the muscles really gets them working on overload. Squeeze glutes hard at the top of the rep. Remember to push your bum backwards by hinging at the hips. It is not a squat - so don’t just bring your bum downwards!
2️⃣ Ascending Pyramid Squats
This basically means you start the first set with a lower weight and higher reps, then each set you will add weight but decrease the reps. A descending pyramid is the opposite. Don’t fully extend at the top of the rep as this will keep constant tension on your glutes.
3️⃣ Lunge superset with Narrow Squat
This is going to burn your leggies a lot. All narrow stance movements will target your quads more. On the squat if you lean your body by moving your feet away from you, you will be able to get a deeper squat 👌🏻
4️⃣ Hip Thrusts
Wow these were heavy. I actually failed on the second set and only got 7 reps but as long as we try and make the effort then it’s not really a fail 💪🏻 make sure you keep your chin tucked in throughout and your shins should be near vertical.
5️⃣ Landmine Side Lunges
One of my faves! The idea with this type of side lunge is again to keep constant tension on the muscles. This will seriously KILL your adductor muscles (inner thighs) as well as hitting the booty.
6️⃣ Cable Kick Back into Lunge
Can be hard to keep balance but once you get the rhythm going you’ll nail this. Extremely good for burning out you’re already exhausted muscles .
7️⃣ Glute Pull Through Dropset
The idea of a dropset is that you do all your normal sets but on the LAST SET you continue and drop the weight doing more reps until failure, then drop the weight again etc. Dropsets are a great exercise to finish a workout for that final BURN! .

Always remember to activate your glutes with a resistance band first!
HOPE YOU KILL THIS! I’m so excited for you guys to try it out 🔥🔥🔥


Got limited time?
Can’t make it to the gym?
Or maybe you need some new glute activation exercises before you hit the weights...
Here are some tips for each exercise:-
1️⃣ Single Leg Glute Bridge
Extend your hips upwards by pushing through your heel. Make sure your back, hips and leg form a straight line and you don’t over extend. Pause at the top of the rep and contract your glutes. I like to raise my non working leg up against the band too.
2️⃣ 3 Pulse Squat
Slow and controlled movement really thinking about mind to muscle connection. I bring the squat down until I feel the glutes engage. Sometimes coming down too low actually doesn’t engage mine. Also I don’t squeeze my glutes at the top of the rep on this movement as I like to keep tension on the muscle throughout - bigger burn 👌🏻
3️⃣ Pulsing Kneeling Squat
Again think about the glute engagement with the movement when pushing backwards. Then thrust upwards and squeeze your glutes at the top of the rep. .
4️⃣ Standing Kick Back
This also challenges stability. But control the movement and kick back until you feel the glute tighten and pause for a second. You’ll notice the burn towards the end of the 10 reps.
5️⃣ Crab Walk
My favourite! When lowered into the squat movement make sure you push your knees outwards against the band - this abduction movement will activate the sides of your glutes.
6️⃣ Lunge into Curtsy Lunge
Focus on pushing through your heel on the front leg. By this point your glutes are going to be on FIYA - trust me!
If you are working out at home, complete 4 rounds with no rest in between exercises.
For glute activation, performing 1-2 rounds will be perfect depending on your time. You could even use this workout at the gym and add weights to make it a challenging circuit - especially good if it’s busy 🙌🏻
Hope you enjoy the booty pump 🤣🍑


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Super tough session hitting the biceps, back and shoulders! Really concentrate on your form - you should be able to keep the concentric and eccentric phase of your reps both in control. If you find yourself throwing the weights around then decrease your load!!! .
And ladies don’t neglect your upper body, it gives you so much shape and can flatter other parts of your physique - ie making your waist look smaller 😉
Outfit:- @gymsharkwomen high waist flex set 👌🏻💞


I’m strong
I’m proud
I’m real
I’m honest
I’m certainly not perfect!
Try not to obsess over the things you dislike, instead become obsessed with being someone comfortable in your own skin.
EVERYONE has insecurities ❤️


Happy Valentines Day you beautiful humans!!!! Tag someone who’s going to need this killer HIIT workout after their valentines treats 😂🙌🏻
This circuit was 30 seconds on and 30 seconds off for 3 rounds making it just under 20 minutes in total! Perfect for those days you want a great sweaty burn in a short space of time. .
Sipping on my @womensbest amino and energy through this workout. Their valentines special offer is ending soon so don’t miss your chance to get ‘buy one get one free’ on their bestsellers 💪🏻 any questions feel free to ask - the link is in my bio! .
Have an amazing day 🥰


Wanted to do a workout to suit everyone and I know that you are all going to ABSOLUTELY LOVE IT!
Kettlebell workouts are actually very challenging and what’s great is that it combines cardio, strength & flexibility into one session. For some exercises you can work the targeted muscles through a wider range of motion too 👌🏻
You can make the workout as tough or easy as you like by choosing a weight suitable to your ability. .
I completed this workout as a circuit with about 1 minute rest in between exercises. 4 rounds! Make sure you have plenty of water at the ready for this one!
HOPE YOU ALL CRUSH IT (I know you will 😉)


Well if you are looking for a hardcore, heavy ass workout for your glutes... THEN LOOK NO FURTHER!!!!! Mine were RIP after this ☠️☠️☠️
The first exercise was like a warm up set before I tackled some heavier compound exercises. Then ending with some lighter weight exercises including the dreaded crab walk finisher for the most almighty burn! I’m always pushing myself and challenging my strength... sometimes you surprise yourself with what you can achieve, so don’t be afraid to try! .
To hit the glutes more on the leg press, keep your feet at a wider stance on the platform and toes pointing slightly outwards. All of these exercises are sure to target your booty but will also work your legs too.
Outfit:- @gymshark legendary camo
Resistance band:- @mycurvesuk (discount code KIMFRENCH15)
#kimfrenchfitness #gymsharkwomen


This was probably one of the most challenging core workouts I’ve ever done!
It left me so sore and unable to laugh, sneeze or cough the next day 😂
I need to tell you about the amazing valentines offer that @womensbest have on currently. It’s buy one get one free on their bestsellers so make sure you stock up on your faves. The link is in my bio 👌🏻
The one foot, one arm plank at the end by the way... 😵
Outfit:- @gymsharkwomen (my fave set)


(Double tap and tag a friend)
There are different types of supersets you can perform. Here I am performing Agonist Supersets where you exhaust a single muscle group. These are particularly good for hypertrophy training 🙌🏻 There should be no rest in between the two different exercises but do take 1-2 minutes rest in between sets.
For this workout I completed 3 sets of each exercise. You may have to drop the weight slightly when performing these types of supersets to realistically be able to finish the amount of reps in the exercise. BUT still push yourself and see what you are capable of achieving, however always remember your form comes first 👌🏻
Outfit:- @gymshark (old style flex will never get old 😜)


Who’s ready to get some serious booty gains then?? 😜 double tap or hit the ❤️
I HOPE YOU ARE READY! This workout was done 2 days ago and I’m still feeling it 🔥
If you are struggling to grow your glutes, remember to properly activate them before! The more your glutes are fired up... the more powerful they will be 🙌🏻
Outfit:- @neuapparel


Itssss HIIT TIME! 😝
Ok this one was super tough, I won’t lie to you!!! My HIIT workouts have been really challenging me recently as I’ve been adding in weighted exercises. It’s not essential though and if you are a beginner then just go for light weights or none at all.
This type of workout will be great for those looking to burn body fat whilst still firing up several muscles. It will leave you feeling exhausted, sweaty but AMAZING! .
Complete 3 rounds with 45 seconds rest in between exercises. There are 7 different exercises so 3 rounds will be more than enough... trust me 😜
Outfit:- @gymsharkwomen
Tune:- Kokiri - Retrospect (Koven remix)