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Workout Guidelines: 

Diamond Push-Up

Scull Crusher

Lateral Raise

Front Raise

Half Burpee


30 Seconds Each. Complete 4 sets

Join the discussion 8 Comments

  • debora santangelo says:

    Thank you Flav for all your great info…you are the best

  • Grayson says:

    Flavia, I love you, your videos, and your blog!!! Before I found your website and YouTube channel, I could not differentiate between what was fact or fiction in the world of women’s fitness and nutrition. The wealth of information that you have to offer about women’s fitness and nutrition is unlike any information I’d find anywhere else!!! Even though I don’t know you personally, you are truly my role model. You motivate me to learn as much as I can about fitness and nutrition.You motivate me to be a strong woman in all aspects of life which Is very impotent to me since I am visually impaired. You have
    made a difference in my life and I appreciate you with all my heart ♥

    I have two questions, the first being about reaching the point of fatique when performing a strength training exercise. How do I know I’ve reached this point? Should my muscles be shaking? Or should they be burning?

    My second question is in regards to diet. What food groups are truly healthy? I already know that anything processed or refined (cookies, cakes, crackers, white bread and pasta, and white sugar) are not healthy. But what about wheat (ezekiel bread in which wheat and other grains are sprouted) and cow’s milk products? Are they healthy? I read your blog post about the benefits of a gluten-free diet, but still, is wheat the enemy or a toxic food? And dairy, I don’t even know what to believe anymore. I’ve read so many articles that say dairy isn’t healthy but other articles say that it is “necessary for bone health”. Please help, I’m confused! Thank you!!! I’m sorry this was such a long comment.

    • Anna says:

      Hi Grayson,
      The point of fatigue during a specific exercise depends on what rep range you are working with. If you’re working in the 12 – 15 rep range by that last rep your muscles should be burning and it should be very difficult to complete another rep. If you are working in the 6 – 10 rep range, you will not feel as much of a burn but it should still be very difficult and at that last rep you should feel like you probably couldn’t safely perform one more.
      Check this out pertaining to wheat (it’s not healthy): Dairy is relatively good for, as long as you are getting the most natural, unprocessed version you can find. Personally I only have dairy about one per week, if that, and I do not drink milk. Green leafy vegetables are another great source of calcium. Generally you want to stick to one ingredient foods such as vegetables, meats, potatoes, rice, fruits, and nuts.
      All the best!
      Anna, CPT, FF Specialist

  • Trelle says:

    Loving these workouts. So glad I am getting the emails again. Thank you for doing what you do.

  • Romina Marelli says:

    what weights should I use to really see an increment on muscle mass on my arms in a short time? I have a trip coming in at the end of September, and I want to really see muscle definition on my whole body, but my special target are my biceps and triceps.
    Currently I do 3 of one exercise, like biceps curl,3 of another , and 3 more, total of 9 sets of 12 reps with a 12/15 pound dumbbell, or 8 reps with just the 15 pound. I can do a little less weight for triceps, usually 8/10/12 pounds for 12/10/8 reps.
    I am doing arms once a week,I am following the curvalicious program for a month now.
    I am starting to work out twice a week next week, should this make a difference?, Work that muscle group twice instead of once a week?
    Please help!

    • Anna says:

      Hi Romina,
      That sounds perfect! Working them twice per week should be all the extra stimulus you need. Going heavier (while still keeping good form) on chest will also help stimulate your triceps, while heavy back work will stimulate your biceps. Keep in mind that even though it is important to build muscles, if you are not lean enough you will not be able to see them stand out. Keeping a proper nutrition as Flavia recommends in her curvalicious program is perfect for that.
      All the best!
      Anna, CPT, FF Specialist

  • Vanessa says:

    OMG! Just finished and I’m out of breath. WOW!

  • Fitnista says:

    Good workout… I’d never heard of a “half burpee” before – but that works!

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