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The Hot Hamstring Burnout Workout For Women


This is the very last workout before my photoshoot. I have more for you from last week, including the 2 previous circuits to this workout, coming in the following weeks. I hope you take advantage of all this great information and give these workouts a try!

Exercise 1: Exploding Leg Press (only do this if you feel prepared, warmed up, and are with a certified training partner)
Exercise 2: Single-leg Hamstring Curl  3 x 15
Exercise 3: Stability Ball Hamstring Curl 3 x 15
Exercise 4: Glute-Hamstring Bridge 3 x 20


My Diet This Week


It’s photoshoot time! In just over 24 hours I have a photoshoot that I’ve been training for, for 8 weeks. The time has finally come to dial in every effort to make my muscles POP!

Here is what my week looked like:

Sunday —  high carb day of  200g carbs with very little fat
Monday – Thursday — depletion of carbs and fats in my diet. I consumed a TON of veggies and regular amounts of protein.
Friday – Saturday  — carb up days, 3oz carbs every 2.5 hours with 3oz of protein.
Photoshoot Day — protein and fat meal followed by rice cakes with nut butter and jam on them throughout the shoot.

That’s it. Then back to a regular FUll-BODY-LICIOUS diet for the rest of the year. Doing this photoshoot was a great way for me to get into wicked shape after the holidays and I will continue to stay lean again this year for the rest of the year, as I did last year.

When you reach your goals the tough part is over. You can then coast or “maintain”…this is what the hard work is for. It is when you’ve reached this point that you see HOW WORTH IT, it all is!

***Note- this is photoshoot prep only. The diet for regular fat loss is not so intense. Follow my fat loss plan for FULL-BODY-LICIOUS and you will still see amazing results that you can then maintain FOREVER without a huge amount of effort.

Join the discussion 27 Comments

  • Anna says:

    Flavia, you look INCREDIBLE!!!! Your going to kill it at your photo shoot! I love all these video you’ve uploaded. I have done most of them and I really felt the burn, love it! Any product you release I will buy, I LOVE your stuff! You have taught me so much and helped me achieve the body of my dreams! Thank you! Is there an estimated release date for FBL 2?

    • Flavia says:

      Thanks Anna! FBL 2 won’t be out till April/May (have to take care of my new house back home first then it’s FULL on, FBL)

      • susan says:


        How do I change the appearance of my quads? I’m 52, ride RPM 2-3x/week, swim 1-2xweek, weights 2-3, workout 6-7 days/week. My skin is changing due to hormone changes, age, etc. and need to tone up the front part of my legs.



        • Anna says:

          Hi Susan, Flavia’s husband Vince recommends making sure you are getting enough vitamin E in your diet as it helps improve the skins elasticity. Vince also recommends hip rose oil. For muscle definition Flavia recommends doing 5 days a week of weight training (working legs 2 days a week) you can decrease some of your cardiovascular work if you need to.

        • Flavia says:

          Hey Susan, sounds like you need some tightening of the muscles which happen when you add muscle. I would go through the leg exercises on the blog and really push yourself each week to workout with more weight or more intensity every week! Circuits are a great way of hitting the legs and making sure you switch up your routine even if that means adding some weight or lowering the weight but adding more intensity or reps will really shape them.

  • Dawn says:

    Awesome series of videos done by you and Ryan. I learned a lot and was reminded of a lot that I’ve forgotten or took for granted. It would be great if you and Ryan put out a product together geared to the female body and showing us tips in exercise progressions and reasons why exercises are put together in certain orders. If Ryan knows of any body weight exercises that might substitute for machines, such as the machine hamstring curl, that would be helpful as well.

    Congrats again on your photo shoot. Can you provide Ryan’s website again?

  • ingrid says:

    Hi guys,
    i have enjoyed watching alot of the videos.
    One comment though, Vince is easy to hear cause he has the camera however I find I miss a lot of Ryan/Flav’s comments cause the music in the background takes over at the gym which is a shame as i know there are great tips in there.
    Flav btw, u look great, is this a similar thing you did for your fbl release and your main pic on your website as this is where you look best.

  • Flowerd says:

    Great post you are awesome! How many days did you work out during the 8weeks? And what is your normal diet and workout routine all year long..I’m going on a trip in may and want to look wicked good what would I do now til may? Thank you

    • Flavia says:

      I worked out 5 days a week. I did cardio 3-4 mornings and 5 weight training sessions. My diet before and after my prep contains of basically the same foods just add in cheese, greek yogurt, fruit and a cheat meal once a week…oh and wine.

  • Emma-Jean says:

    Hi Flavia,

    Congratulations on all your hard work – you look fantastic! I was wondering if you could tell me the reason for not having a protein shake for the last month of your training program? When you’ve been training as hard as you have I thought you needed the extra protein to assist the recovery of your muscles?

    Your videos have been really informative and inspiring. Thank you!


    • Flavia says:

      Thanks Jean and great question. I cut it out because of the dairy. Dairy causes some water retention. This is not necessary unless you are competing or shooting (last year I kept it in the whole prep). I used BCAA’s during and after my workout instead of the shake.

  • Diana says:

    i am 50 yrs old and have been working out for almost 2 years now. My starting weight was 153 and i am5′ 2″. I am now at 130. But can not seem to tighten my abs any more is it because of my age or am i doing something wrong

    • Flavia says:

      It is likely due to insulin spikes. If you control your carbohydrates to after your workout and if needed, your second meal and have fats and protein throughout your day, providing they are all clean sources, you should be well on your way to a firmer midsection….and don’t forget to train your abs!

  • Jackie Cross says:

    Wish I lived closer to you, but since I don’t, I would love to have a dvd, book package from the both of you that walked me through diet and training! I feel the dvd’s are better for me. I have been trying to order the FullBody and Booty Beatdown on Ryan’s site, but it won’t allow purchase. I am on week 5 of Full-Body and loving it! Thanks Flavia!!

  • Sue says:

    FLavia and Ryan, thank you so much for all the videos you have presented over the last few weeks ( thanks to camera man Vince) as well. They have been so informative and it as been awesome to see the type of workouts you do to get in such great shape. You are an inspiration to all of us Flav. All the best for the photo shoot……can’t wait to see the final result!

  • Celeste says:

    You look amazing!!!!! That would be awesome if you and Ryan put out a product together. I am so excited for your photoshoot you are deff going to kick some butt! You and Ryan did a great job 🙂

  • Lori says:

    Yes! You and Ryan should put out a product line. The videos throughout the past 8 weeks were so informative and motivating. So awesome to hear that FBL-2 will be out before summer. I can’t wait.

    Also, I would love to be one of your case studies. There are so many women out there who have been working out, eating clean and can’t for the life of them get rid of that last bit of belly flab, especially if they had babies and are above the age 40. It’s not that we don’t work hard and eat clean…it’s that we need a little extra coaching and help from experts like you, Ryan and Vince.

    I’m going to do the carbs only after my FBL workout and my second meal for starters. I’ll let you know how I do. Thanks for the great tips! Good luck on your photo shoot and I can’t wait to see your pics!

  • Hannie Kriel says:

    Hi Flavia, Thanks to you all for the great way of sharing your circuits! I am so inspired – thanks. I am 57 years old, my fat % is (please don’t faint) 52%!!! Where do I start? Do I do 1 part of my body each day , rest 2 days and start all over again or do I do a full circuit of 15 x 1 per body part? Please would you let me know?

    • Flavia says:

      I would start with bodyweight circuit, rest as much as you need to (up to 2 min) and 1 set of 15 for each circuit. That would be a great start!!

  • Love it. But please, please mic up, especially when you are both standing and talking to the camera, you are competing with the music and it is very frustrating to try and hear what you are saying most of the time…..Vince is fine because he is so close to the camera. I wouldn’t bother commenting about it if your content wasn’t so worthwhile. Without doubt you will produce some exceptional photos because you have planned and worked so hard.

  • marla says:

    Flavia, I have loved your videos and have incorporated several of them into my workouts. I am like Lori and would love to be a case study but I live in the Philippines so understand that it might not be possible. I agree that after 40 it is much harder to stay or get back into shape, but it is possible.

    With clean eating and working out I still feel like I am in my 20s even if I have 4 kids and bad knees. (Too many soccer injuries and my love for running have taken a toll! 2 knee surgeries and I am still pushing them.)

    Thanks again for all of your wisdom and training ideas. Also thanks to Ryan!!!

  • Arrian C. says:

    I love the jump squat! We did this for basketball training! I totally forgot about incorp. this into my workouts!
    Thanks for reminding me!
    Oh and the leg curls, so I do that with the heavy weight and low reps, to help really shape the back side?
    I am having trouble with my back side (its beginning to develop a little but of cellulite) but its not incredibly noticeable….any suggestions on that Flav, because it really has me worried! 🙁

    • Flavia says:

      Hey Arrian, yes train your hamstrings hard. They are primarily a fast twitch muscle fiber and need heavy weights to stimulate. As for cellulite, try to squeeze your glutes in all your lunges and squats, tightening up that area helps with cellulite.

  • Jo says:


    Ryan mentioned an exercise that would really target the lower glute and attack the saddlebag area for women. Can you provide some others? After doing lower body work for a few weeks now, I can actually feel a tighter glute on the top portion of that muscle, but not really feeling it on the lower portion. Reducing more fat in that area may help me to notice it more. In the meantime though, I’d really like to put some work into targeting the lower part/saddlebag area of that muscle.



    • Flavia says:

      Get low in squats if your body allows you too and squeeze the glute with every leg workout to make the work.

  • mr amir says:

    hi veri nic pic . :-/

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