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Workout Wednesday!!

Workouts for women

5 Super Sexy Body Workout Combos

Chest Press
Seated Cable Row
12 – 10 – 8
Machine Fly
Incline High Row
15 -12 – 10
Single-arm dumbbell Row
 15- 15-15
Dumbbell Shoulder Press
12 – 10 – 8
Seated Dumbbell Lateral Raise
Front Raise
 8 – 8 – 8

Join the discussion 25 Comments

  • Jewel says:

    Congratulations on your baby news – you look lovely!

    • Iva says:

      I love your workout !

      You are great to explain the entire work, both with the exercise movement and with the muscles we are working in each exercise.

      Thank you Flavia
      I really appreciate your work and
      Congratulations again with your pregnancy :o)

      In Peace and Health

  • Yuni says:

    Hi Flavia! Congrats on your pregnancy! You are looking great!

    I originally found your videos on youtube & loved all your workouts! I decide to subscribe to your site and I always look forward receiving your emails on workout & nutrition advice!

    Thanks so much Flavia!

  • Karen says:

    if we are doing the curvalicious workouts how do we integrate these amazing Wednesday workouts?

    You look amazing


    • Flavia says:

      Hey Karen, you can look at what body parts are being trained in the workout and replace the day or exercises with the ones for that Wednesday Workout.

      • Karen says:

        If I want to do it as a complete workout I would need to replace a day but you combine back and shoulders together here, that is what makes it a bit tough. Looks great though

  • Lisa Taylor says:

    Hi Flavia,
    I love supporting you and your affiliates , Athletic greens, Biotrust etc.. We follow you and your husband. might seem like a strange request..Calgary is one of the wealthiest cities and I was wondering if you could help/support the Alberta Animal Rescue Crew Society…I know they would love having a caring icon to help spread the word on animal abuse.

    Keep up the great work…It helps to inspire myself and others around me.

  • Heather C. says:

    Hi Flavia! I was just curious when your clothing line was going to launch and if the items would be available for purchase through this site? On a side note, I’m a Curvalicious member but I can’t seem to figure out where to go to actually log into the members’ page (as in I have no idea where to start looking). I can’t wait to see the pregnancy workouts! Pregalicious!

    -Heather C.

  • Sandra says:

    Hi Flavia: You are wonderful and the best part is that I am always waiting for you to create more of your great routines, because I use them religiously when going to the gym, in my Ipod. Now, with the good news of your pregnancy, I imagine you are going to create a fabulous routine for recovering your wonderful abs and body in general, after pregnancy. Are you working in this already? I hope so. Anyway, enjoy the wait for your cute baby!


  • Renee says:

    If we miss a workout, is it OK to double-up in the same day?

  • Anna says:

    Hi Renee,
    It is ok to do cardio and weights in the same day (So it is acceptable to do day 2 plus another day) but I would not recommend doing two weight training sessions in the same day. Simply start back where you left and continue on with the program 🙂
    All the best!
    Anna, CPT, FF Specialist

  • Julie says:

    Hello all. I’m new to the Curvalicious program and yesterday completed Day 1’s luscious legs. Holy cow! That workout kicked my too large of a rear end. I wasn’t able to complete all three sets of the 3rd circuit, but for the first time in years at the gym, I felt I was finally working hard. Later that night my husband said he needed to find some new ab exercises since his love handles aren’t going away as quickly as he’d like. So I hopped on the floor to show him the three ab exercises from Day 1 and could barely lift myself off the floor to show him the side plank exercise! I’ll be heading to the gym in a few hours to do Day 2. Since I’m pretty sore today, I’ll start with some good stretching exercises. Best to you all!

  • Bonnie says:

    Hi Flavia,
    I have always worked out while pregnant, lost the weight after (stayed lean)and after 6 pregnancies know how my body reacts to the hormone change. So with that being said when as a lean woman I got pregnant I would gain much of my weight the first three months and after that really slowed down. I think as a precaution for baby protection our bodies tend to gain a little extra in the beginning of pregnancy. So if anyone tells you as I have been told, until they get to know my pregnancy routine, “watch the weight gain, you have a long weigh to go”. Tell them that because you are sooo lean naturally that this is normal. Anyways have a wonderful pregnancy and to me, for what it’s worth it looks like a girl! Breast feed that baby too, it peels the pregnancy weight off. Good luck with everything and thank you so much for understanding that women aren’t men and helping us to “love our bodies”!!

  • Anna says:

    Hi Flavia, what can we do if we don’t have access to a gym to use such equipment such as cable rows? Looking forward to more tips! Keep up the great work!

  • Howard says:

    Hi Flavia

    Great workout combos.

    I always like to use same muscle supersets as well for muscle definition which I know you use in your programs.

    @Anna – For working your back at home get some dumbbells, resistance bands or if you want to get serious a pull up bar.

    By the way Flavia you look great. Congrats to you and Vince


  • raven Thorne says:

    Hi Flavia

    Congrat to you and vince. May god richly bless you. Keep up the good work

  • Di S from Australia says:

    This one is a killer Flav, awesome!

  • Di S from Australia says:

    I was wondering if you could tell us approx how many calories I would burn wuth this workout?

    • Flavia says:

      Not too many as we are focusing more on muscle building rather than calories burning. You will still burn calories but if you are looking to burn more, just decrease the weights, and rest periods to make the calorie burning increase.

  • Andrew says:

    woowwwww you share the tips how to work out in details, thanks a lot ….

    I really apperciate, and will follow yours 🙂

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