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Want to get a hot body by summer? GOOD cause I am going to show you how. This is week 1 of 3 of the workouts I have been doing in the last 5 weeks. The new tips I’ve learned has been helping me shed fat while adding muscle on my body.

It’s amazing what happens when you INTENTIONALLY work your muscles. I’ve had people tell me that they haven’t seen anyone do a rep slower than me. Haha. I tell them that I am trying to concentrate and isolate the muscle I am trying to work and that takes concentration and intention.

We don’t want to be swinging weights around, rather we want to move slow and controlled to ensure we not only working the muscle properly so that we do more during our workout, but also to ensure that we aren’t going to be injuring ourselves.

My body has NEVER felt better and in a few weeks, I am hopeful that I’ll be able to say that my body has never LOOKED better.


DAY 1 - Hams and Glutes
A1Lying Leg Curl30128515
A2 Bridge201210560
B1 45* Hip Ext101210415
B2Seated Leg Curl221110415
B3Leg Press Hips311012-15460
DAY 2 - Upper Body
A1Rope Straight Arm Lat Pull Over311212545
B1Neutral Grip Seated Low Row 311212545
C1Neutral Grip Lat Pull Downs301210-12415
C2Rope Face Pulls211212460
D1Rear Delts on Reverse Pec Dec311110515
D2Standing DB Lateral Raises211110560
*Off Day
DAY 3 - Quads and Glutes
A1Quad Dom Squat with Wedge32108-10560
B1Bridge with Band201412415
B2Leg Extension301210460
C1Walking Lunges211012 per leg415
C2Leg Extension201112415
C3Body Weight Squats311015460
DAY 4 - Half Body
A1Single Arm Seated Row311210515
A2Step Ups311112 per leg560
B1Cable Cross Lateral Raises301112615
B2Triceps Rope Press Down211112615
B3Reverse Crunch on Incline Bench211112660
*2 Days Off

Here are some workout tips! I plan to do videos for these workouts so stay tuned 🙂

Glute Bridge — Here want to keep our shoulders on the bench or apparatus if you have it available, feet wide and hips up. When you get to the top of the bridge, think about squeezing the glutes to bring hips higher. This will cause a pelvic tilt as you pinch the glutes in and squeeze them together. You should not be using your hips. *If you feel it in the back, think GLUTES — PINCH — SQUEEZE

45* Back Extension (glute focus)  — You should NOT feel this in your back. Instead pinch the glutes at the bottom of the movement and use your glutes to come up to the start position. This takes a while to get used to. Think about squeezing the butt cheeks together to cause that pelvis to tilt using your glutes ONLY. Just come up as high as your body allows you to without using your back.

Leg Press (hip focus)  — Here we keep high and wide to put the focus on your hamstrings and glutes. When you push up, think of wiping gum off the bottom of your shoe to engage the glues and hamstrings without moving your feet. Another way to think about this is hamstrings to floor.

Leg Curl — We want to isolate the hamstring as much as possible here. To do so we want to keep our hips on the pad, abs braced, and don’t think about brining your heel to your butt, rather think about bringing your calf to your butt. Imagine your hamstring bringing the pad up instead of swinging it up. HOLD FOR 2 SECONDS at the top – this is where the magic happens.

All Back Exercises (Rows & Pulldowns) — The trick to getting the back muscles to really work hard (especially our lats ladies) is to retract our scapula at the beginning of the movement. Right now from where you are sitting, reach your arms in the air. Now retract your scapula by squeezing the shoulder blades together. This is what you start every back exercises with; squeezing the shoulder blades together.

Using a Band — Using a band is a great edition to get secondary muscles to work with our target muscles. If you don’t have a band just do the movement without. When you use the band think about pushing the legs towards the wall and into the band. This will help shape those glutes.

Using a Wedge — We are using the wedge to get more quadriceps recruitment by allowing our knees to come forward.


Let me know if you have any questions below.

Good luck 😉

These workouts are curtesy of my trainer, Meghan at MI40 Gym in Tampa – Go ahead and follow her on: Instagram:



If you want to see some of the exercise pictures go to the workout:


Join the discussion 19 Comments

  • Kalola says:

    Hi Flavia! Thank you. Just wondering if you could remind us about how to use the Tempo number and A1 B1 etc. Thanks!

    • Anna says:

      Hi Kalola, 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. For the A1, B1 you do all of the A (all 5 sets) before moving onto the B exercises and so on. For example on day 1 she has A1 and A2 listed so you would do those two exercises as a superset, complete all 5 sets, before moving onto to the B exercises, and so on. Hope that makes sense, let me know if you have any other specific questions 🙂
      All the best,
      Anna, CPT, FF Specialist

  • Mandi Champ says:

    Hi Flavia,

    Could you tell me why you are doing 4-5 sets each and all different rests please?


    • Anna says:

      Hi Mandi,
      the different sets and rest periods has to do with if you are doing a straight set, superset, or circuit. Read my above comment to Kalola and that may help you out as well 🙂
      All the best,
      Anna, CPT, FF Specialist

  • mia says:

    So I guess you need the fancy machines to do these?

  • Jen says:

    Hi Flavia
    I am kinda lost in explanations what does the numbers mean in tempo? And seems we need fancy equipment to do these. Cant wait tp see vidoes to understand them more? Thanks

    • Anne says:

      Hi Jen

      The number means the speed at which you do the exercise. EG. Quad DOMS Squat with Wedge is 3210 which means 3 seconds lowering, 2 second pause at bottom, 1 second raising and no pause between lowering phase for next rep. I hope that helps.

  • Lori says:

    I did the leg workout today at home and substituted some of the exercises as follows:

    Lying Leg Curls—I did Lying Stability Ball Curls
    Glute Bridge—I used my weight bench, placed my shoulders on it, then used my aerobic step and placed my feet hip length apart with my toes pointed outward, at the top of the move lowered my body for 2 seconds, no rest at bottom, brought it back up using my glutes for 1 seconds, and then squeezed for 2 seconds. My glutes were burning by my 9th & 10th rep.

    45 degree hip extension—I used my stability ball and placed my upper abs on it, hands behind my head, feet wide and placed against a wall, then started at the top lowered my body for 1 second, at the bottom no rest, came back up for 1 second and then squeezed my glutes for 2 seconds. This took me a few tries to feel it in my glutes and not my lower back so be mindful when you are squeezing the glutes!!

    Seated Leg Curl—I placed my feet under a sturdy piece of furniture, knees on a pad, I have a BOSU ball and placed it about 4 feet in front of me—I lowered my body from the knees on up using my hamstrings, landed with my hands on the BOSU ball(you could use your aerobic step if you don’t have a BOSU ball), then I gently pushed my body back up but really squeezed my hamstrings and used them as my main source to get my body back up to the starting position.

    Leg Press Hip—I have a leg press—but you could substitute a sumo squat using a heavy dumbbell or kettlebell or you could do a sumo deadlift—just be sure to push your heals into the ground on your way up to activate your glutes and upper hamstrings.

    Hope this helps for those of you who are doing this at home or your gym doesn’t have some of this equipment! 🙂

  • Evie Dawson says:

    Thanks for the wonderful workouts. In last few months ago my weight is just building up. After reading your article I get motivated. Thanks a lot. Definitely i’ll try this exercise.

  • Jessica Marsala says:

    Why do you have the different leg extensions exercises on Day 3?
    B2 leg extension 10-4
    C2 leg extension 12-4
    And also what is quad dome squat? Is it squat with a bar and weights like the smith machine?

    • Flavia says:

      Quad dom squat is when you elevate your heels and keep your legs about shoulder-width apart. You want to feel these more in your quads. Leg extensions are different tempos for each set. 🙂

  • LeAnne Rumbel says:

    Flavia, hi. I’m starting your 8 week transformation a week late, but I’m ready to go this week. Flavia, where can we see more pictures for all the exercises you ask us to do? Also, where can I find out what menus you suggest, supplements, and all that we are to do to make these 8 weeks a roaring success?

    Thanks so much, Flavia!

  • Jessica Marsala says:

    Hi Flavia,

    How are you supposed to do the excersises ?
    do you have to finish all sets of A1 before moving to A2? Or are you supposed to do A1 , A2 and A3 all together one after another and then repeating the sequence 3 or 4 times?
    Please explain I think I did them wrong 🙁

    • Anna says:

      Hi Jessica,
      You are to do All of the A exercises together, one after the other (as a super set or giant set) then move on to all the B exercises and do all of the B exercises for the prescribed number of sets, before then moving onto C.
      All the best,
      Anna, CPT, FF Specialist

  • Karina says:

    Sorry for the question but Summer Fat-Loss is the same as Full Body Burn workouts.
    Sorry I’m confused and I don’t want to miss anything.

    Thank you so much!!

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