Full-Body-Circuit Breakdown:
Chin-up: To Failure
Step-up: x10/leg
Rear Fly: x8
Side-lying Leg Raise: x20/sideSets:3
Rest: 60 seconds between circuits. No rest between exercises
SEE ALSO:
Best Technique For Flawless Arms
Best Stretch for the Lower Back – WHY YOU NEED TO STRETCH
What is an alternative to chinups?
Great question, Rebecca. I need an alternative because I work out at home.
Thank you!
Yvonne
Check this out ladies: https://flaviliciousfitness.com/2012/05/23/home-exercise-substitutions/ 🙂
Thanks Anna. Forgot about that link.
That’s ok, your welcome! 🙂
Great workout Flavia! I love doing chin ups, they are hard but so effective!
Hi ladies,
Alternative would be assisted chin if available to you, usually at gym. If not possibly option could be another back exercise- single arm back row or Trx back row.
Though Flavia may have another alternative.
Enjoy
Hi Flavia! I was curious about your views on carb cycling and a “zig zag” dieting. Maybe you could do a post on it? Thank you in advance 🙂
Here is a video where Vince shares his opinion on carb cycling (along with some other great info) http://www.youtube.com/watch?v=FG8kyPLc9eA
Thank you so much Anna! I’ve heard that the body gets used to an exercise and diet program which ends in a plateau. Not very good when you’re trying to reach a fitness goal lol
Awesome! Going to do this tomorrow! 🙂 Chin ups to failure? That is 3 for me, assisted! Ladies above, I found a pull up bar that fits in my door jam. I have some exercise bands I use to assist me. With the different resistance bands, I can adjust how much I am assisted.
By the way, this may be a silly question, but what is the “trx” when used with exercises? For example when the woman above mentioned “back row” or “trx back row”? Thanks.
I’m sorry I can’t think of a more “proper” way to explain it but a TRX is basically a suspension system where you use your bodyweight as the resistance. Flavia uses it here: http://www.youtube.com/watch?v=_vy7hTbORY0 (at 5:17) She uses it some in FBL as well.
Hi! Question. When I do weights I select a weight amount that I get muscle fatigue at 10-12 reps 1 st set then muscle fatigue at 8-10 on 2nd set. I usually do 2 sets 10-12 reps.
Although my muscles are fatigued they don’t hurt and I’m not sore after at all. Just get fatigued.
I feel like I need to change something but don’t know what. Increase weights? Increase sets? Increase reps???
Any recommendations?
Hi Sherry,
When you are working in a lower rep range you won’t feel as much of a burn (lactic acid accumulation.) This doesn’t mean you aren’t working hard though. You could increase the sets or try to increase the weights each time to keep your body guessing.
All the best!
Anna, CPT, FF Specialist