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Workout Wednesday – At-Home Full-Body Calorie Burning Workout Video

By January 16, 2013April 16th, 201421 Comments


Full Body Workout


Single-Leg Deadliest
x15/ leg
Leg Lift (up&out)      
x 20/ leg
Weighted Glute Bridge 
x 20
Bent Over Row 
x 8 (heavy) 
Resistance Band Lateral Raises    
x 20
Squat Jump
x 15 or 30 seconds



Planning Meals

Motivation – Persistance

Shoulder Stretch

Join the discussion 21 Comments

  • Rachel says:

    Just wondering if the three exercises you mention to do before you start today’s circuit should be ab exercises, as in last weeks post, or any exercise you choose to do.

    • Anna says:

      Hi Rachel,
      Any exercises you choose to do will be great, whichever is closest to the day of Flavia’s program you replaced. 🙂
      All the best!
      – Anna, CPT, FF Specialist

  • Emily says:

    Love this!! Thnx Flav. 🙂

  • Vanessa says:

    How can you do the weighted glute bridge if you don’t have a barbell?

    • Anna says:

      Simply put a dumbbell or plate across your hips where Flavia has the barbell. 🙂
      All the best!
      – Anna, CPT, FF Specialist

  • Christine says:

    Thanks Flavia. Love this exercise. Short but intense, which is what I need for my busy schedule!

  • Melinda says:

    Love Wednesday workouts! Love your gym!

  • Joanne says:

    Awesome stuff! Gonna add Up and Out Leg Lifts to my leg/butt routine 🙂

  • Jennifer says:

    Hi Flavia,

    What a great workout to add to my routine! I look forward to the emails daily, all this information really helps me out when it comes to working towards my goals!

    Thanks! 🙂

  • Rena says:

    Love your new gym and these workouts! Thanks Flavia!

  • Diana says:

    How do you know how many calories you burn doing these exercises?

  • Kyle says:

    Looking great there, Flavia! Keep up the good work!

  • Genevieve says:

    I added Renegade Lunges and 3 other exercises and I broke a sweat pretty quickly. Loved this workout.
    Keep ’em coming…!

  • Sarah says:

    Hi Flavia, love all your workouts and programs! Just wondering how many calories on average a woman should be burning in a typical workout. I have read in some magazines that if you’re not burning 600 cals or more you should bump up your workout. That seems like an awful lot! Any views would be appreciated! Thanks.

    • Anna says:

      Hi Sarah,
      The amount of calories you burn will vary depending on what muscles your working, the intensity level you bring, and how much you weigh. I would say if you are pretty fit and are really challenging yourself you would burn 300 – 500 calories during your workout. Most people over estimate how many calories they are burning during their workout. Remember we are breaking down our muscles during our workout so then if we eat properly, our body will be working all day to rebuild those muscles which is burning more calories than if we hadn’t worked out. As long as each workout is challenging and your nutrition plan is good you should keep progressing.
      All the best!
      – Anna, CPT, FF Specialist

  • Debbie says:

    I’m just wondering if you could give me some advice on what supplements I should be taking. I have been lifting weights for about 4 years now approx. 4 – 5 days a week (doing your programs and Vince’s for about 2 years). I currently don’t take anything except a high quality multi vitamin.


    • Anna says:

      Hi Debbie,
      First thing to remember is supplements are just that. They should supplement a good quality diet. Some staples are fish oils (which is great for fighting inflammation and improving insulin sensitivy) BCAAs, Greens powder, Glutamine, Vitamin C, D, probiotic, and ZMA. These are not all necessary but can add a bit of an edge to your health/training.
      All the best!
      – Anna, CPT, FF Specialist

  • Anne says:

    Thanks a lot!

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