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Circuit One:
12-15-Chest Press on Stability Ball
12-15-One Arm kettlebell Row
10 BOSU Ball Push-up with Overhead Press
Circuit Two:
12-15-Chest Fly on Stability Ball
12-15-Dumbbell Straight Arm Pullover on Stability Ball OR Assisted Pull-up
10-Burpee to Dumbbell Renegade Row
Circuit Three:
12-15-Cable or Band Chest Press
12-15-Cable or Band Side Plank with Row
10-Diver Bombs OR Crab Crawls 


Join the discussion 9 Comments

  • Sacha says:

    I know the bosu ball push up and normal over head press but donor know how to combine the two.
    Also burpe to renegade row

  • Michelle says:

    Can you PLEASE add links to how to do these exercises ??

  • Annie zielke says:

    Yes I agree with Michelle, I know some of them but not all, I am with another fitness link and they have detailed pictures of each days workout and how to so them properly without hurting yourself, could you please incorporate something like this , please, that would be great, cause I tend to go to the other site because I can’t see what to do, I can read it but I need to see it thanks so much

  • Simone says:

    I googled the Burpee to DB Renegade Row – looks difficult. I’ll try it.

  • jenn says:

    youtube is great to figure out exercises that you are not familiar with.

  • Cathy says:

    how many times do you do each circuit?

    • Lori/Souper17 says:

      Cathy and other Flavilicious Females…

      You do each circuit 3x, rest for 30-60 seconds between each of them. This workout should take approximately 45 minutes. This workout focuses on your Chest & Back muscles with a cardio boost after each resistance super-set. All the exercises are part of the Curvalicious or FBL workout program or can be found on the workout video linked if you’re unsure on how to do them properly.


  • Maria says:

    This looks like a toughy! – Definitely going to sweat buckets doing this one!

    Great job, and thanks to Flavia and yourself.


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