Are you ready for week 5?
I am seeing my body REALLY change this week – yeah!
How are things going on your end? Let me know below and let me know if you have any questions for me.
I’ve changed some of the exercises so be on the lookout for those. As mentioned precviously, if you are only working out 4 days a week, simply skip the shoulder workout and add in the exercises I suggest in another day.
CARDIO: We also want to add in 2 cardio days, both HIIT and at least 20 minutes, no longer than 30 minutes. You can add them at the end of a workout, another time of the day, or on your days off of training.
NUTRITION: you will be getting my meal prep blog post this week where I show you how I do batch cooking to keep my nutrition dialed in for the week.
TIP: on your off days (non-weight training days) drop the starchy carbs and up your fat intake. I always have 3-5oz of protein with all 4 meals, 1-2 cups of vegetable and add in fats from nuts, avocado, steak and salmon.
ALL THE BEST LADIES – GET IT ON!
tempo | reps | sets | rest | ||
---|---|---|---|---|---|
Day 1: Hams And Glutes | |||||
A1 | Barbell Squat | 3210 | 8 | 5 | 60 |
B1 | Romanian Deadlift | 2211 | 8 | 5 | 60 |
C1 | Lying Leg Curl 2 sets: normal 3 sets: 1/4 rep + full rep | 3012 | 6 | 5 | 60 |
D1 | Leg Press (feet high and wide) | 3110 | 8 | 4 | 15 |
D2 | 45* Hip Ext | 2014 | 10 | 4 | 15 |
D3 | Bridges | 2012 | 4 | 10 | 60 |
Day 2: Back | |||||
A1 | Rope Straight Arm Lat Pull Over | 3111 | 10 | 5 | 60 |
B1 | Overhead Lat Pull Down Machine w/ Underhand grip | 3112 | 10 | 5 | 60 |
C1 | Seated Row Overhead Neutral Grip | 3112 | 10 | 5 | 15 |
D1 | Rear Delt Rope Face Pull | 2112 | 12 | 4 | 15 |
D2 | Standing Bent over Rear Delt with Plates | 3112 | 10 | 4 | 15 |
D3 | Reverse Machine Pec Dec | 3112 | 10 | 4 | 75 |
Day 3: Shoulders | |||||
Note: you can drop this day if you only have 4 days to workout. Add DB Lateral Raise + Shoulder Press to Day 2 or 5 - add abs on your cardio day | |||||
A1 | Cable Lateral Raise | 3111 | 10 | 6 | 60 |
B1 | DB Lateral Raise | 3111 | 10 | 6 | 60 |
C1 | DB Shoulder Press | 2111 | 10 | 5 | 15 |
C2 | Lying Cable Upright Row (using row machine) | 3211 | 10 | 5 | 60 |
D1 | DB "L" Lateral Raise | 2111 | 10 | 5 | 60 |
D2 | Front Raise with Plank | 3211 | 10 | 5 | 60 |
E1 | Plank | 30 seconds | 4 | 15 | |
E2 | Supine Leg Lift | 10 | 4 | 60 | |
*Optional HIIT 20 min | 8 | 45 | |||
*Off Day | |||||
Day 4: Quads and Glutes | |||||
A1 | Bulgarian Split Squats | 3210 | 8 | 5 | 60 |
B1 | Leg Press (feet narrow and low) | 3110 | 10 | 5 | 15 |
B2 | Banded Bridge | 2014 | 10 | 5 | 60 |
C1 | Leg Extensions | 2011 | 12 | 5 | 15 |
C2 | Step Up | 3111 | 12 | 5 | 60 |
D1 | Hack Squat | 4010 | 6 | 4 | 60 |
Day 5: Upper Body | |||||
A1 | DB Chest Flies Flat Bench | 3111 | 10 | 4 | 30 |
B1 | Cable Chest Press | 3112 | 10 | 4 | 45 |
C1 | Barbell Flat Bench Press | 3211 | 10 | 4 | 45 |
D1 | Seated Biceps DB Curl | 2112 | 10 | 4 | 20 |
D2 | Preacher Curl | 2112 | 10 | 4 | 20 |
D3 | Standing DB Hammer Curl | 2111 | 10 | 4 | 60 |
E1 | Cross Cable Pressdown | 2111 | 10 | 4 | 20 |
E2 | Lying DB Triceps Extension | 2111 | 10 | 4 | 20 |
E3 | Overhead Rose Triceps Extension | 2112 | 10 | 4 | 60 |
F1 | Optional Cardio - 20 minutes HIIT | ||||
*Off Day |
Hi Flavia,
Thanks for the great workouts!
I’m not really sure if I’m doing a good enough workout for cardio HIIT. What would you suggest? I don’t have access to a gym or any cardio equipment. Just bodyweight and a skip rope.
Looking forward to hearing from you! Thanks!
Jackie
Hi Jackie,
You can get in a fantastic HIIT workout a jumprope and bodyweight! I would jump rope as intense as possible for 1 min then do bodyweight squats, skipping, light jog in place, anything that keeps you moving but allows you a bit of recovery time from your jump rope. You could also switch it up and do intense jump squats/jump lunges with a light jump rope as recovery time. Really any 2 exercises you choose, just go super hard for 1 min then lighter intensity for 1 min but you should still be breathing heavy throughout.
All the best!
Anna, CPT, FF Specialist
Do you have videos, pictures or explanations of any of these?
Not currently, Flavia will be filming them soon. Until then you can search the exercise on the blog or youtube. If you have a specific question let me know and I can help you out as well. 🙂
All the best!
Anna, CPT, FF Specialist
Flavia is it harder for wemon when they get older to build muscle and loose fat ? Iam 56 and my harmones are fine. I can see my muscle growing but fat is there ? Also is it ok two have 2 protein shakes and a meal and snack. Help !
Hi Loretta,
As long as you’re dedicated and put in the effort you will see results! Make sure you are eating a sufficient amount of calories throughout the day. Flavia prefers more whole foods but if you are limited on time and 2 shakes a day is what works best for you then that is totally fine.
All the best,
Anna, CPT, FF Specialist
Hi Flavia,
Thanks for all the awesome workouts! I have every one of your programs 🙂
My baby is almost 3 months and breastfeeding. I’m constantly STARVING. I was quickly back to my pre pregnancy weight but am looking to lose an extra 5 pounds. I’m doing your workouts but am at a stand still for weight. Is there anything different I can be doing to control my appetite? I know I am eating over my body weight times 14. I do eat very healthy but maybe too much.
Thanks for the help!
Sarah
Is it healthy to eat a banana for breakfast?
Thanks for sharing such a good routine with us! HIIT workout is really effective, burning. I also try to follow this and going to share with my friends too.
Great information..AS fitness lover I would always love to read these type of blogs..High intensity exercise is a more efficient way of burning fat at the time of doing it, and here’s the kicker: this type of exercise also burns a huge amount of calories afterwards.So, Once must do this on regular fitness routine like me 🙂
Dear, on all the excise I noticed u never talked about how much weights to use ? Help please. I had to take last week off, my mother in law passed away. Iam trying to get back on track. Thanks
Hi Loretta,
I’m terribly sorry for your loss. Weight depends all on your fitness level, just pick a weight where you can complete the prescribed number of reps, with the last 2 – 3 being very difficult. Each week push yourself and try to increase your weights slightly, while keeping good form.
All the best!
Anna, CPT, FF Specialist
hi flavia, please explain to me how i make reverse power squat with dumbbells? thank you
Hi Anastasia,
You could do a wide stance, sumo squat, holding the dumbbell like a goblet squat. This won’t mimic the exact angle but it will work similar muscles and is a great at home substitution.
All the best,
Anna, CPT, FF Specialist
In our busy life we don’t have time to go gym. So if we can’t go to the gym, then we need to do some workout at home. In now days it is important to stay fit and active.