We are going to head into a NEW direction and really kick things up. I am still a couple weeks away from my deadline with 4 pounds to go.
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This week we are going to throw in a lot of compound movements and train circuit style to burn a ton of calories. This is my fav way to train.
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If you aren’t new, now is the time to join us. The next couple weeks are going to be even tougher as we approach the two month mark!
Workout 1
We Are Going to be Working Legs in this Workout
| Exercise | Reps | Sets. | |
|---|---|---|---|
| A1 | Weighted Leg Raises | 20 | 2 |
| A2 | Weight Crunch | 20 | 2 |
| A3 | Stability Ball Crunch | 20 | 2 |
| A4 | Squeeze and Hold | 20 | 2 |
| . *Rest 90 seconds between sets . |
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| B1 | Exploding Leg Press (only do this if you feel prepared, warmed up, and are with a certified training partner) | 15 | 2 |
| B2 | Single-leg Hamstring Curl | 15 | 2 |
| B3 | Stability Ball Hamstring Curl | 15 | 2 |
| B4 | Glute-Hamstring Bridge | 20 | 2 |
| . *Rest 90 seconds between sets . |
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| C1 | Cable Side-Lunge | 20 | 1 |
| C2 | Single-leg Cable Deadlift | 15-20 | 2 |
| C3 | Single-leg Hip Extension | 20 | 2 |
| C4 | Squeeze and Hold | 20 | 2 |
| . *Rest 90 seconds between sets . |
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Workout 2
The Beautiful Back & Shoulder Workout
| Exercise | Reps | Sets. | |
|---|---|---|---|
| A1 | Military Press | 10-12 | 2 |
| A2 | T-Bar Row | 12-15 | 2 |
| A3 | Behind-The-Head Pulldown | 12-15 | 2 |
| A4 | Underhand Close-Grip Pulldown | 12-15 | 2 |
| . *Rest 90 seconds . |
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| B1 | Seated Row with Rope (w burnout set following last set)………………….. | 12 | 2 |
| B2 | Leaning Side Lateral Raise | 15-20 | 2 |
| B3 | Incline Prone Front Raise | 10 | 2 |
| B4 | Incline Front Raise | 10 | 2 |
| . *Rest 90 seconds . |
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| C1 | Rear Delt Fly with Resistance | 12 | 1 |
| C2 | Unilateral Shoulder Press (10-12 reps each shoulder) | 10-12 | 1 |
| .. | |||
Workout 3
The Abs + Quads Workout
| Exercise | Reps | Sets. | |
|---|---|---|---|
| A1 | Weighted Decline Crunch | 12 | 3 |
| A2 | Incline Reverse Crunch | 12 | 3 |
| A3 | Incline Laying Leg Raises | 12 | 3 |
| A4 | Incline Bicycles | 12 | 3 |
| . *Rest 90 seconds . |
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| B1 | Weighted Barbell Lunges | 15/side | 4 |
| . *Rest 90 seconds . |
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| C1 | Hack Squat | 12-15 | 2 |
| C2 | Weighted Curtsy Lunge | 12-15/side | 2 |
| C3 | Static Russian Hop | 12-15/side | 2 |
| C4 | Lateral Lunge with Resistance Band | 12-15/side | 2 |
| . *Rest 90 seconds. . |
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| D1 | Reverse Hyperextension | 12-15 | 1 |
| D2 | Leg Extension | 20 | 1 |
| D3 | Wall Sit | 30 sec | 1 |
Workout 4
Exercise 1: Incline Chest Press 3 x 20
Exercise 2: Push Up off Bosu Ball with Alternating Leg Raise 3 x 10 (each leg)
Exercise 3: Machine Chest Fly 3 x 15-20
Exercise 4: Resistance Band Biceps Curl 3 x 20
Exercise 5: Resistance Band Triceps Kickbacks (or extensions) 3 x 15-20
Exercise 6: Unilateral Machine Curls 3 x 20
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DO BACK TO BACK REST 2 MINUTES THEN REPEAT FOR A TOTAL OF 3 SETS
ADD IN CARDIO AFTER THIS WORKOUT: EITHER 30 MINUTES OF MODERATE INTENSITY OR 20 MINUTES OF HIIT
* I did one day of stairs for 25 minutes HIIT and 1 day of a long walk with the kids for an hour keeping a moderate pace
Flavia, you look great! What an inspiration you are 🙂
Any help on someone that has their iron, testosterone serum, TSH and cortisol levels way high.
I learned with all these things so high it will be impossible to lose weight. I have gained 20lbs. I eat clean, I exercise 4 to 5 days a week. I do high intensity work outs. But after the blood work test i found out with all my levels out of whack it is very hard to lose the weight. Any advice?
Thank you,
Roni
Hi Roni~
Have you had a full thyroid panel to detect Hashimoto’s? You need to see if you are having thyroid antibodies, also, high testosterone with high cortisol as well as thyroid imbalance can be a sign of PCOS. Do you have any cyst problems on your ovaries? DIM is a great product to help balance these issues you can research below. It is not only for menopause but can assist in high estrogen clearance. The liver needs support to flush the cortisol, estrogen, etc. You can contact a good nutritionist possibly holistic if Flavia cannot help with these concerns. Good luck, I feel your pain! Its frustrating.
http://www.livestrong.com/article/215001-what-is-a-dim-supplement/
Is each workout (I.e. Workout 1, workout 2) meant to be done all together so that you do all 4 workouts every day or are we just suppose to do one workout each day?
Thanks,
Sarah
Done a pretty hard work for your result. Inspired, going to implement on myself this schedule.
That’s amazing progress for only six weeks. Keep it up!