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Exercises for Women

Seated Cable Row – One of the best back exercises for women!

Burns: 85 Calories in 15 minutes

How To: Begin sitting with your legs straight out in front of you. Ensure a slight bed in the knee and keep your core engaged through out movement. Grip onto cable, pull towards you, bending at the elbow. As you are pulling think of squeezing your shoulder blades together.

Muscles Used: Biceps & Latissimus dorsi. Other muscles are shoulders and back muscles to help movements. 

This exercise is not intended for single workout use. The calories burned is used to show the difference between each exercise. When you look at the Squat for example, it burns so many more calories than the bicep curl. I want you ladies to see why I do pair certain exercises together.
This way, you ladies will be able to look at the exercise library (soon to come) and say, ” ok, I want to burn a lot of calories this week. I am going to put this exercise in this week (squat) and this one (lunge) and I’ll add a less calorie burning one (bicep curl) so I don’t get too tired….”  You will be able to create your own workouts and have a strategic look at what you want to include in your circuits.

Join the discussion 8 Comments

  • Natalie says:


    Thank you for all of your advice with working out and eating healthy. I have been sticking to my meal plan 5 meals a day at 1900 calories (about 33% Pro, 30% Fat and 37% Carb) at least 90% of the time and have been losing weight. However, when I have one cheat meal I literally gain a pound or two. It takes me a few days to get back to the weight I was at pre-cheat meal. I am on week two of Curvalicious and had been doing 4 days of lifting with 2 days of HIIT prior to this. Am I cutting too many calories during the week that my body is storing fat or is there something else going on? Should I not worry about weight and stick to my measurements and body fat % for feedback? I am not going super crazy on the cheat meal either- I might have a few pieces of pizza for my cheat meal…

    Thanks for the advice!

    • Becky says:

      Hi, Natalie,

      Flavia may give you a different answer, but from what I have discovered during my weight loss journey, one of the hardest things to avoid on cheat days is sodium. And pizza, particularly if it is topped with cheese, pepperoni, sausage, or other meats, is loaded with salt, which in turn will have you retain water. This could certainly cause you a couple of days of being heavier. Also, when you start working out, you may lose inches without the scale showing a loss or it might even show you gaining. That’s because the muscle weighs more than fat. But stick with it, and that extra muscle will jump start your metabolism and before you know it, the scale will start to show positive results. In the meantime, get some clothes that are a bit tight on you now and try them on periodically. You should notice them getting looser as you keep working it. It sounds like you are on the right track. Good luck with your efforts.

      • Anna says:

        Great answer Becky!
        Yes Natalie, I wouldn’t worry about it too much. The weight gain is as Becky stated more than likely from the sodium. Stick with your pictures/measurements for a real show of progress. 🙂
        All the best,
        Anna, CPT, FF Specialist

  • Veronica says:

    Hola Flavia,
    just a word to say thank you for all the advise you give us, your web is very well organized and full of awesome information and tips, even for those of us that can’t engage in a serious training like curvaliciuous and so forth, you know what I mean?

  • Coco says:

    Hi there Flavia,

    Love your Curvalicious program. Been doing it now for 2 weeks in a row and feel great and seeing results. My 15-year old daughter has also started and definitely we will want to enter your next contest. I have to say that I ache from all over lol. One question I have that’s really bothering me would be to get your feedback on CELLULITE. I had a little bit of cellulite before and now that I’ve hit 50 all of a sudden I have tons on my front legs which I didn’t have. I’d like to do what ever I can to get rid of it. There’s a lot of publicity out there such as certain exercises work to eliminate cellulite llike Joey Atlas Symulast (Synergestic Muscle Layer Stimulation). Is it true that specific exercises work or will your exercise regimen and clean food blast away that ugly cellulite. Or willl I need to go under the knife?

    • Flavia says:

      Hey! Thanks and looking forward to seeing your daughters pictures (as well as yours hopefully). Cellulite – Yes, there are ways to help tighten the cellulite. 1- drink a lot of water. 2-detox to rid your body of toxins. 3- do the exercises in Curvalicious to help tighten the areas. THESE 3 things will help tremendously.

      Search on the blog the term cellulite and you’ll find some posts where I discuss it further.

  • LJ says:

    Hi what’s a home workout you could do instead?

    • Anna says:

      Hi LJ,
      You could sit down and wrap a resistance band around your outstretched legs and do it that way or simply do a bent over row with dumbbells.
      All the best!
      Anna, CPT, FF Specialist

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