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Here’s the LAST week of workouts! Feeling accomplished as I got my body back after having my second baby!
Like last week, with the stress of two kids and the holidays I skipped my cardio which resulted in my not 100% hitting my goal.

Here are my stats:

Went from 130 lbs to 118 lbs.

Total fat lost: 12 pounds.

My goal was to get to 115 lbs but I am definitely close enough and feel great!
Below is the final week of workouts.. Let me know if you have any questions and feel free to send me your transformations!


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 5 3 30×0 2-3min
B Standing Barbell Shoulder Press in Front 5 3 30×0 2-3min
C Clean Grip Deadlift on Floor 5 3 31×0 2-3min
D Barbell Bench Pres 5 3 30×0 2-3min
E  Narrow Supinated (Underhand) Grip Chin Up  5  3 30×1 2-3min
F Dips (Torso Upright) 5 3 30×0 2-3min
G Standing Barbell Curl 5 3 30×0 2-3min


Workout 2

Total Body Stress

     Exercise Reps Sets Tempo Rest
A Leg Press (Feet Narrow & Low) 15* 3 2010 60 sec
B Seated Cable Row (Neutral Grip) 15* 3 2011 60 sec
C Push Ups 15* 3 2011 60 sec
D Low Cable Pull Through 15* 3 2010 60 sec
E  Low Pulley Upright Row with Rope  15*  3 2011 60 sec
F Rope Triceps Pressdown 15* 3 2011 60 sec
G Dumbbell Hammer Curl 15* 3 2010 60 sec

* DROP SET – On your last set of each exercise, do your hard 15 reps, then immediately decrease the weight 8-12% and do another 15, then decrease the weight another 10-15% and do 15 reps to finish that exercise, for 45 reps total in your final set.


Workout 3

Total Body Damage

     Exercise Reps Sets Tempo Rest
A Barbell Front Squat 7-9 3 70×0 90 sec
B Incline DB Press 7-9 3 70×0 90 sec
C Lying Leg Curl 7-9 3 70×0 90 sec
D Wide Pronated (Overhand) Grip Pull Ups 7-9 3 70×0 90 sec
E  Kneeling Overhead Rope French Press  7-9  3 70×0 90 sec
F DB Incline Curl 7-9 3 70×0 90 sec
G Seated 2-Arm Seated 2-Arm DB Lateral Raise 7-9 3 70×0 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.


Join the discussion 17 Comments

  • Cindy says:

    Great job Flavia!

  • Binita says:

    Absolutely awesome, Flavia!! You’re an inspiration!! Wishing you great health and all the happiness for 2016! Happy New Year!!

  • Opal says:

    Hi Flavia! I’ve been doing your Curvalicious program for probably the last 12 wks. Unfortunately, I need help w an eating plan. What do you recommend?

  • Sarah says:

    Fantastic results Flavia!
    Would you mind explaining the tempo part for each workout?
    Thanks and happy new year!

    • Anna says:

      Hi Sarah,
      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! I asked you and before but you never answer. How I do dips torso upright. May be it was not important for you. Any way I find in you tube several ways doing this exercise. What is the best way to change the exercise with onother one. If it’s possible please answer. Thanks.

    • Anna says:

      Hi Anastasia,
      terribly sorry we overlooked your question. Dips, torso upright just means you stay upright rather than leaning forward to put more focus on your triceps rather than your chest.
      All the best,
      Anna, CPT, FF Specialist

  • Great transformation. Seriously strong workout programme as well. Although HIIT are killers, can’t imagine doing that after a gym session!!

  • Hey Flavia,
    Congrats on losing so much fat so quickly. These are some really tough exercises!

  • Anastasia says:

    i want to loose 5 kilos and the best transformation i can have in 12 week. i already bought the full body licious and i am wondering if it is better to start with the full body licious program or the 12 week transformation. i would like to now your opinion if possible. which one will help me more… how i will choose the best for me! thank you so much

    • Anna says:

      Hi Anastasia,
      Honestly, the best program is the one that you will stick to. That being said, Full Body Licious is a fantastic program and is already layed out for you along with video instructions. Sticking to the meal plan along with it will give you exceptional results.
      All the best,
      Anna, CPT, FF Specialist

  • anastasua says:

    Thank you vety much for your advise☺ Is it possible to have also an example for a full meal plan to help me? Thank you again

  • arman says:

    Admin, if not okay please remove!

    Our facebook group “selfless” is spending this month spreading awareness on prostate cancer & research with a custom t-shirt design. Purchase proceeds will go to, as listed on the shirt and shirt design.


  • Tricia says:

    Do you complete all sets of one exercise before moving on to the next or is this done as a circuit style?

    • Anna says:

      Hi Tricia,
      These workouts are to be done by completing all sets of one exercise before moving onto the next one 🙂 That is indicated by the A, B, C and beside the exercises. If it were to be A1, A2, A3 that would mean you would do it in a circuit style, completing all A exercises before moving onto the B exercise 🙂
      All the best,
      Anna, CPT, FF Specialist

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