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Upper-Body Workout:

10 Cable Row

15 Dumbbell Bicep Curl

20 Triceps Press-down

Rest for 10 Seconds

10 Lat Pull-down

15 Dumbbell Shoulder Press

20 One Arm Dumbbell Row

Join the discussion 3 Comments

  • Stephanie says:

    Hi Flavia! I’ve been following your blog for over 8 months now and I wanted to finally say “THANK YOU”! You actually share REAL tips for REAL women! I recently moved from a small town, leaving my family, friends and personal trainer (who helped me lose 100#) and so that leaves me to learn from YOU in order to lose the “last 40#”! I’m super excited that my 4 daughters, husband and I will be following your program while learning to live in the “big city”. We will be joining a local gym and taking you with us via our iPhones 🙂

    Good luck on this new journey as a mom- buckle your seat belt, you’re in for a wonderful ride!!


  • Mrs. Stapleton says:

    Thanks for all you workout tips and routines. You are very helpful. How many sets of each of these exercises should I perform? Also is it okay to incorporate squats and pushups into my daily workouts?

    • Anna says:

      if your very new just start with 1 set then work our way up to 3 – 4. 🙂
      All the best!
      Anna, CPT, FF Specialist

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