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You are in for a treat for the next three weeks as we wrap up our 12 week after baby body challenge. I was travelling the last two weeks and had the pleasure of being trained by my hubby.
Vince took me through 3 weight training sessions and we added 2 days of cardio in between the weight training to make our week look like this:
Workout Split:
Monday – Workout One
Tuesday – Cardio
Wednesday – Workout Two
Thursday – Off
Friday – Workout Three
Saturday – Cardio
Sunday – Off
Each workout focuses on a different rep, rest and tempo range to accomplish a few things:
Workout one will focus on muscle damage with full recovery. We will do this with heavy loads. Make sure to lift as heavy as possible with proper form and increase the weight used over the next three weeks.
Workout 2 will focus on high reps with short rest period to burn a lot of calories and boost your metabolism. Expect to feel a big burn this phase!
Finally, in workout 3, you will be lifting heavy weights with a slow eccentric component. Eccentric stress creates a lot of muscle damage, which is critical for maximizing muscle growth. We are not trying to look like men; don’t worry, I want to create some sexy calorie-burning muscle only.
We don’t have the testosterone to look like men so push hard and see some amazing results.

We’ll end the final week with a few metabolic style workouts around the holidays to BURN all those extra calories we will be consuming.
Happy training,


Workout 1

Total Body Tension

     Exercise Reps Sets Tempo Rest
A Barbell Back Squat 6-8 3 30×0 2-3min
B Standing Barbell Shoulder Press in Front 6-8 3 30×0 2-3min
C Clean Grip Deadlift on Floor 6-8 3 31×0 2-3min
D Barbell Bench Pres 6-8 3 30×0 2-3min
E  Narrow Supinated (Underhand) Grip Chin Up  6-8  3 30×1 2-3min
F Dips (Torso Upright) 6-8 3 30×0 2-3min
G Standing Barbell Curl 6-8 3 30×0 2-3min


Workout 2

Total Body Stress

     Exercise Reps Sets Tempo Rest
A Leg Press (Feet Narrow & Low) 20* 3 2010 60 sec
B Standing Barbell Shoulder Press in Front 20* 3 2011 60 sec
C Clean Grip Deadlift on Floor 20* 3 2011 60 sec
D Barbell Bench Pres 20* 3 2010 60 sec
E  Narrow Supinated (Underhand) Grip Chin Up  20*  3 2011 60 sec
F Dips (Torso Upright) 20* 3 2011 60 sec
G Standing Barbell Curl 20* 3 2010 60 sec

* DROP SET – On your last set of each exercise, do your hard 20 reps, then immediately decrease the weight 10-15% and do another 20 reps to finish that exercise.


Workout 3

Total Body Damage

     Exercise Reps Sets Tempo Rest
A Barbell Front Squat 8-10 3 60×0 90 sec
B Incline DB Press 8-10 3 60×0 90 sec
C Lying Leg Curl 8-10 3 60×0 90 sec
D Wide Pronated (Overhand) Grip Pull Ups 8-10 3 60×0 90 sec
E  Kneeling Overhead Rope French Press  8-10  3 60×0 90 sec
F DB Incline Curl 8-10 3 60×0 90 sec
G Seated 2-Arm Seated 2-Arm DB Lateral Raise 8-10 3 60×0 90 sec


Cardio Workouts:

Cardio Workout #1 : 30-40 minute run as follows:

1 min walk : 1 min run (moderate pace)

2 min walk : 2 min run

3 min walk: 3 min run

4 min walk: 4 min run

3 min walk : 3 min run

2 min walk: 2 min run

1 min walk: 1 min run

= 28 minutes

You can then add one more 10 minute session if you feel that you can starting with 1 min walk: 1 min run

Cardio Workout #2 : 20 minute HIIT

Here we want to do 30-60 seconds of HIGH intensity, followed by 60 seconds of complete rest.

*I actually skipped this workout this week since we were travelling and didn’t have the time to do this workout. BUT, I’d like for you to do this.


Join the discussion 6 Comments

  • Michelle K says:

    Congratulations on your great progress! You provide continued inspiration for how strong we are as women. Just a question about the format for the exercises. Are all the exercises completed in single set fashion or can we superset? I typically like super set or circuit style workouts to keep up the heart rate.


    • Anna says:

      Hi Michelle,
      Looks as if Flavia is doing them in straight sets but you can always switch it up and decide to do super sets or circuits to keep it interesting. 🙂 Either way it will be a great workout. For workout 1 Flavia is doing straight sets and giving you more rest so that you can go heavier and focus on strength.
      All the best!
      Anna, CPT, FF Specialist

  • Kim says:

    You are too awesome! Thank you both so much for posting all of this free content, it’s so appreciated by myself and many others! I have a question, how do you define the different tempos on the workouts above? Thanks again for all you do!
    Kim 🙂

    • Anna says:

      Hi Kim,
      For the tempo – the first number is how long it should take you to lower the weights, the negative portion. The second number is how long you should pause at the bottom (most stretched) part of the rep, the 3rd number is how long it should take you to press the weight up (if there is an x you should think explode on the way up) then the last number is how long you pause at the top (contracted portion) of the movement.
      All the best!
      Anna, CPT, FF Specialist

  • anastasua says:

    Hi! You are amazing and thank you so much for helping us!! I want to ask how I do dips torso upright? Thank you again!

  • What is the importance of a workout program? Though it may sound cliched but a good workout program is pivotal in promoting and maintaining good health. We need to build a strong body by doing a full body workout or alternate-day workout.

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