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how to keep your body healthy and fit

how to keep your body healthy and fit


Turn Back Time – Explosive Workout Routine:


Lateral Box Shuffle

Step-Up Jump

Split Squat Jump

Box Jumps

Complete each movement. Rest of 30 seconds. Repeat 3x

Join the discussion 11 Comments

  • Jill says:

    Hi Flavia –

    This sounds like a great work out, but when you say to complete each movement, what exactly does that mean. How many reps? time?

    • anne says:

      There workouts would be much more beneficial if we actually knew what you were talking about. You dont mention how many reps or length of time and there is no description nor illustrations of what the exercise is or how it should be performed

  • Christine says:

    Just love your exercises and workouts! But here’s a suggestion – for those of us who sometimes have a little problem knowing what the exercise entails, could you possibly have a little exercise dictionary that we could refer to when we need assistance with a lateral box shuffle or skater or maybe an inverted push-up? We’d be enormously grateful as we’d just love to get into your exercise routines straight away! Your library is great – thanks

  • Natalie says:

    Hey ladies- to the right on the page you can click on a body part to see some of the exercises. Also you can search this page or YouTube for videos.

    Flavia you look amazing! I am so happy for you! My goal is to have defined lower abs by Christmas. I have a plan and am on track- I think that will help me stay away from the cookies at my parents house. 🙂

    Thanks for all of your encouragement!


  • Stacey says:

    I agree wtih Natalie. I know it can be frustrating to know what the moves are and how to complete them but you really need to do a YouTube or google search to find out. Then you’ll be on your way to getting your workout completed. If you want it bad enough, you will look it up.

    Go Flavia! You look good. Keep it up and thanks so much for what you do.


  • Anna says:

    Yes it would most definitely help to have instructions to see what the exercise actually is… While we can google or utube it, most of us are time poor and having it right there in front of us would be a major help. Your tips are great and whilst you work hard to keep us well informed, it would also bring more members to the site if it was a ‘one stop’ shop 🙂

  • Sarah says:

    Flavia you look amazing! Congratulations!

  • Romina Marelli says:


    how many calories more or less you lose if you follow this workout?

    I did this one and another that you posted last year, and by the 3 set , I have to go to the restroom to throw up. Is that normal?, I started working out after 1 month off due to illness, can it be because of that or I am pushing too much?

    • Anna says:

      Hi Romina,
      You more than likely did push too hard. I have made myself nauseous a couple of times on leg day (this shouldn’t be a regular occurrence though) but you shouldn’t actually throw up. Start out by doing only 1 – 2 sets or go through the circuit slower, with longer rest periods. After a few weeks you should be able to shorten the rest periods and increase the sets to where you eventually work up to Flavia’s intensity.
      All the best!
      Anna, CPT, FF Specialist

  • Romi Moreno says:

    Hi Anna

    I was wondering how many calries you suppose to lose either eith this Hiit program and/ or curvalicious
    Work outs


    • Anna says:

      Hi Romi,
      It depends on your current fitness level and the intensity you bring to the workouts. I would say between 300 – 500 calories.
      All the best,
      Anna, CPT, FF Specialist

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