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Your Wednesday Workout:


Chin Up
Lat Pulldown
Kneeling Rope Row
Bent Over Row
Push Up
Incline Push Up
Fly Bench Dumbbell Fly


8 – 10 reps each
Complete a Total of 3 to 4 sets.

Join the discussion 7 Comments

  • Rose says:

    Flavia- I love that you post these workouts. Great motivation!

  • Karina says:

    You are really such an inspiration. I am 43 and have two kids and am in better shape now than 10 years ago. I love your workouts and how honest you are with your progress after having Milia. Actually having kids is what started my journey into fitness. It is amazing though how in shape and fit one can be and then with some time off have to start over again.

  • nassira says:

    Wow! Killer workout, nice 😉
    I love giant sets.
    And You look awsome! Love ya!

    P.s. are you also doing (hiit) cardio? and how much per week if so??
    Or just super/ giant sets…to lose fatt with no cardio??

    • Anna says:

      Hi Nassira,
      I believe Flavia is doing HIIT cardio 2 – 3 times per week, for 20 minutes at a time. 🙂
      All the best!
      Anna, CPT, FF Specialist

  • Kelly says:

    Can’t wait to try this. Can you tell me where you got your shirt you are wearing in the video? It’s very flattering!

    • Anna says:

      Hi Kelly,
      Flavia gets most of her clothes from LuLu Lemon or Body By Brazil.
      All the best!
      Anna, CPT, FF Specialist

  • Romina Marelli says:

    Hi Flavia:

    I don’t know if you answered this already, but after how many weeks of having your baby, did you start working out again?
    How much weigh did you gain?

    I saw a pic of your post belly body, and how you look now, its amazing! You look great!

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