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Workout Guidelines:

Stability Ball Crunch   3 Sets 10 Reps
Skipping   5 Sets 1 Minute
Side Plank with Crunch   3 Sets 10 Reps
Sprint to Walk   5 Sets 1 Minute

Complete each exercise through all sets before moving on to your next exercise. Finish with 10 minutes on the treadmill.

Join the discussion 18 Comments

  • Elise says:

    For the sprint to walk sets for today’s Wednesday workout, how do u get a treadmill to adjust on it own or do you just hold the speed button up or down till it’s where it needs to be?

    • Anna says:

      Just hold the speed button up and down until it’s where it is supposed to be is what I have to do on mine 🙂
      All the best,
      Anna, CPT, FF Specialist

  • Francine says:

    How long is the rest between each set of exercises?


  • jude says:

    Suddenly there’s a message on your videos when I try to watch (eg the 20 min abs workout) that says I can’t watch in safety mode? Never saw that before. Is that coming from your site your my computer?

    • maryw says:

      I too see that notice, notice about safe mode. Do not, I must stress, DO NOT, click on any links from the web. This isn’t rocket science, but if you don’t know how, ask a friend to help you figure that out.
      Mary W

  • karen says:

    alternative to sprint in house?

  • Alison says:

    Try running up the stairs & walking down, skipping, burpees, jumping jacks, body extensions, mountain climbers, Kettlebell or dumbbell swings….literally any movement that jacks your heart rate up….

  • preeti says:

    hi..well my weight is 52kg &age is 24.My body is thin or some fat only at my stomach. i just doing these exercise regularly. I want abs So with this exercise sud i do diet or no need of dietwith it.Revert asap.

    • Lottie says:

      You should always try to follow a diet with healthy amounts of protein, fats and a mixture of vegetables. After a workout like this one you need to replenish carbohydrates and protein within an hour of finishing. Depending on your height, I expect that you do not need to lose weight but you just want to “tone up”. Drink plenty of water. Don’t diet – it’s the worst idea ever – just eat clean and you’ll look greater than you do already in no time.

    • Anna says:

      Hi Preeti,
      I agree with Lottie. If you are wanting a full, done for you, step by step plan to tone up Flavia’s Full Body Licious program would be great for you. You can check it out here:
      All the best,
      Anna, CPT, FF Specialist

      • Marinella says:

        I think I bought the wrong size stability ball

        • Anna says:

          Hi Marinella,
          Here is a chart to help you choose the correct size, You should choose a ball that is based on your height:

          55 cm – 4’11” – 5’4″
          65 cm – 5’5″ – 5’11”
          75 cm – 6’0″ – 6′ 7″

          All the best!
          Anna, CPT, FF Specialist

  • Aimee says:

    How is this a 20 min workout when the skipping and treadmill are 20 mins just themselves based on 1min on/1min off for 5 rounds? Then the end with another 10 treadmill? Plus the actual an workouts? Seems misleading. What am I missing? ?

  • I like that very weighty article

  • Holly says:

    How do I know if I need the full body workout or the curve series? Thanks!

    • Anna says:

      Hi Holly,
      Full-Body-Licious is more geared for fat loss and involves full body workouts in every workout. Curvalicious is a fat loss system but it is geared towards giving your muscles shape as we incorporate different rep ranges and lift heavier weights for some exercises to stimulate muscle growth.
      Also, Curvalicious is targeted towards one muscle group at a time so the workouts are more body part specific.
      Flavia wrote a blog post with further details, have a look:
      All the best!
      Anna, CPT, FF Specialist

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