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Ready for next week’s workouts? Good! I love this week’s workout. There are a few things to note:

#1 — There are 5 workout days this week instead of 4. The extra day is SHOULDERS ONLY and that’s because I need to bring up my delts. My delts are my “lagging” body part currently so I have one day dedicated to them.

#2 — There is a HIIT session at the end of day 2. If you fancy, simply change it to one of your off days. It’s totally up to you.

Here you go. Check out the tips and techniques below and visit last week’s blog for more: 4-Day Body Transformation Workouts

DAY 1 - Hams and Glutes
A1Hip Dom Squat 560
2 sets: 32108
3 sets: 1/4 reps at bottom31108
B1Lying Leg Curl Single Leg30126515
B2Standing Single Leg Curl10108560
C1RDL in Reverse Power Squat221110515
C2Bridges (weighted)201210560
D1Weighted Walking Lunges211012515
D2 Bridges (bodyweight)201115560
DAY 2 - Back and Rear Delts
A1Neutral Grip Lat Pull Down311110660
B1Seated Low Row Supinated Grip311210660
C1Single Arm Bent Over DB Row301210515
C2High Cable Rear Delt311110515
C3Standing Bent Over Rear Delts with plates311210460
DAY 3 - Shoulders
A1Seated DB Lateral Raise311110660
B1Cross Cable Lateral Raise301110660
C1DB Overhead Press211110515
C2Front Raises with Plates321110560
D1DB "L" Lateral Raises211110415
D2Single Arm Low Cable Lateral Raise311110460
E1Prowler HIIT (or any HIIT) 20 minutes
2 laps360
1 lap530
*Off Day
DAY 4 - Quads and Glutes
A1Hack Squat 40106515
A2Half Squats Body Weight Heels Elevated211012575
B145* Hip Extension211210515
B2Leg Press (Quads: Feet low)311012575
C1Bridges with Band around knees (pushing out against band)201310515
C2Leg Extensions301210560
DAY 5 - Upper Body
A1Chest Press DB Flat Bench311110560
B1Cable Flies Chest311210560
C1Barbell Flat Bench Press321110560
D1Seated Biceps DB Curl211210415
D2Triceps DB SkullCrusher311110460
E1Standing Biceps Low Cable Curl321210415
E2Standing Bent Over DB Triceps Ext211210460
F1Standing DB Hammer Curl211110415
F2Triceps Overhead French Press311210460
*Off Day

Hip Dominant Squat — We are looking for a wide stance. Take notice of tempo here REALLY important. Slow and controlled all the way down, pause for 2 seconds at the bottom. When coming back up push through your foot, like you are pushing the ground away from you and pushing your thighs out to the wall.

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 or roll pad 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.

45* Hip Extension — Using the 45* back extension machine, start with your body all the way bent over. Pinch your glutes towards each other then drive the top of your glutes towards your ankles to bring you up. Then squeeze the butt as hard as you can at the top of the movement. Keep your core tight and chin tucked.

Bridges — 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

Walking Lunge — We want to use our glutes by stomping the foot as we being our lunge. Leaning into the lunge by bringing your torso forward. Use your glute from the leading leg to push you back up and squeeze the butt cheek.

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.

Rear Delts — Keep shoulders protracted (forward) and initiate the movement with the rear delts, not wrists or arms. Think about reaching for opposite walls. To keep emphasis on rear delts you only need to move the weight about 12 inches. Keep your scapula flat to avoid back involvement

Lateral Raise — See new video below.

Leg Press (Quad Dominant) — Place feet low and narrow (shoulder-width apart). Place the intent on quads by thinking of sliding feet up during the concentric phase. Think about doing a leg extension. This will FEEL amazing as you engage your quads rather than your hamstrings and glutes.

Leg Extension — LOVE THIS! We want to get our legs as straight as possible at the top of the movement. Think about brining your ankle higher than your knee. As we bring our lower leg to lock out our knee, think about using your quads ONLY to bring your ankle higher than the knee. Feel every part of your quads work to bring that pad up. When you get to the top, hold for 2 seconds before lowering. Keep the intent on the way down also. AND please stay down – core tight and butt on the seat.

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


3 Steps to EASY Lateral Raises:

Join the discussion 14 Comments

  • Lori says:

    I’m pumped to see another week of new workouts! It took me awhile to get in the groove of the TEMPO training but with focus and determination I finally got the just into my 3rd and 4th workout this week and I’m looking forward to doing the new ones posted. Thanks, Flavia! Sharing your workouts that you pay a trainer top dollar is so generous of you! 🙂

  • Evie Dawson says:

    Is these exercise really works. I hope these exercises for me also. Thanks for the information.

  • Christa Povec says:

    I am super excited for these workouts as well! This is so fun to get such awesome challenging quality workouts right to my inbox!! And they are effective!

  • Fran says:

    Hi Flav,
    I just want to thank you and express my gratitude for all that you do. I agree with Lori. You are so generous! I have a quick question about an exercise. What exactly does the RDL in reverse power squat look like? I have never heard it worded that way before. Thank you.

  • Fran says:

    Ok I did the day one workout yesterday with a few modifications as I work out at home and don’t have any machines. I loved it and can definitely feel my hammies and gluteus this morning. I managed to do 5 sets of the squats and only three sets of the other super sets since that is all the time I had. I have a 6 month old who is strictly breastfed and a another young one running around. It’s just me and the kids so my time is limited. Is there a reason why there are 5 sets? Will I still see the benefits if I do three vs five? What is the reasoning with 5+ sets. Thanks again. Much love and appreciation

    • Flavia says:

      Hey Fran. Do what you can! 5 sets will get you to your results faster is all. If you can only do 3, do three my friend. Also, if you need to drop a day, drop the shoulders. There are other days that will take care of those also. I have an extra day to really bring out my shoulders.

  • Lori says:

    Wowzers! I did Day #1 today and holy cow my glutes are still burning. The two-second squeeze at the top really makes a difference!! It took me 1 hour 30 minutes to do this workout. I did a 10 minute warm-up that included 3 warm-up sets for the squats The 1/4 bottom reps for the squats were a lot harder than I anticipated. I noticed I had to drop my weight on my squats and deadlifts when doing the TEMPO workouts but the difference in activation was amazing. Be sure to refuel after these workouts with a carb and protein meal your body will need it to repair the muscles worked.

  • Alena says:

    Hi. Where can I see the demo of exercises unknown for me, like Hip Dom Squat, etc……? And where can I see a modifications or replacement for gym equipped exercises ? I exercise from home. Thanks beforehand.

    • Flavia says:

      Hey Alena,

      Check out the previous weeks blog post for tips on the exercise. Currently, I am not giving at-home exercises for the workouts I am posting but let me know what you need help with and our team can help you from there 🙂

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