4 Weeks until I do my first photoshoot since having kids. I’m EXCITED and a little scared. My stomach is the WORST part on my body, which I’m not used too #whereareyouabs? BUT the really cool part is that I am beginning to look like I workout! I am getting some good definition in my arms and legs again. Actually, my legs have never had this much muscle on them, especially my BUTT. That was my #1 goal this year: GET SOME SEXY GLUTES.
Now I really have to work on my stomach which means…
MORE CARDIO (tears)
This week I am adding a third cardio day to my week. My week looks like this:
Monday:
0730 — HIIT 20 Minute Stair Workout
1730 — Day 1 – Glute and Hamstring Workout
Tuesday:
0730 — HIIT 20 Minute Stair Workout
0930 — Day 2 – Rear Delt Workout
Wednesday:
1730 — Day 3 – Shoulders
Thursday:
0730 — HIIT 20 Minute Stair Workout
Friday:
1730 — Day 4 Quads and Glute Workout
Saturday:
1030 — Day 5 Chest, Bi’s and Tri’s
Sunday:
Recover + walk with the family
This is just how my week has to be getting my workouts in, in and around the kiddos. Cardio has to be short because I leave before the kids get up in the morning. Vince gets them fed and then he’s off to his workout when I get back (he does stairs at 6am!)
Without further ado, let’s hit the gym! Here are your workouts for next week. Make sure to check back on the tips and techniques on the week 1 and week 2 blog posts.
ENJOY!
Next week we change things up by adding some calves and abs woohoo.
| tempo | reps | sets | rest | ||
|---|---|---|---|---|---|
| Day 1: Hams And Glutes | |||||
| A1 | Barbell Squat | 3210 | 8 | 5 | 60 |
| B1 | Reverse Power Squat | 3012 | 6 | 5 | 60 |
| C1 | Seated Leg Curl | 3012 | 6 | 5 | 60 |
| D1 | Leg Press (feet high and wide) | 3110 | 8 | 4 | 15 |
| D2 | Bridges | 2012 | 4 | 10 | 60 |
| Day 2: Back And Rear Shoulders | |||||
| A1 | Neutral Grip Lat Pull Down | 3012 | 10 | 5 | 60 |
| B1 | Neutral Grip Seated Row | 3012 | 10 | 5 | 60 |
| C1 | Single Arm Bent Over DB Row | 3012 | 12 | 5 | 60 |
| 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 And Abs | |||||
| 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 | Cable Upright Row | 3211 | 10 | 5 | 60 |
| D1 | DB "L" Lateral Raise | 2111 | 10 | 5 | 60 |
| D2 | Front Raise with Plates | 3211 | 10 | 5 | 60 |
| E1 | Plank Twist | 10 | 4 | 15 | |
| E2 | Russian Twist with Medicine Ball | 10 | 4 | 15 | |
| *Optional HIIT 20 min | 8 | 45 | |||
| Day 4: Quads and Glutes | |||||
| A1 | Hack Squat | 4010 | 6 | 4 | 60 |
| B1 | Leg Press (feet narrow and low) | 3110 | 10 | 5 | 15 |
| B2 | Banded Bridge | 2014 | 10 | 5 | 60 |
| C1 | Leg Extensions | 2011 | 8 | 4 | 15 |
| C2 | Step Up | 3111 | 10 | 4 | 15 |
| C3 | Walking Lunge | 1111 | 10 | 4 | 60 |
| Day 5: Chest, Biceps And Triceps | |||||
| Chest | |||||
| A1 | DB Chest Flies Flat Bench | 3111 | 10 | 5 | 60 |
| B1 | Incline Chest Press | 3112 | 10 | 5 | 60 |
| C1 | Machine Chest Fly | 3211 | 10 | 4 | 60 |
| Biceps: | |||||
| D1 | Incline Seated Biceps Curl | 2112 | 10 | 4 | 15 |
| D2 | Preacher Curl | 2112 | 10 | 4 | 15 |
| E1 | Standing Cable Biceps Curl | 2111 | 10 | 4 | 60 |
| Triceps: | |||||
| F1 | Cable Pulldown | 2111 | 10 | 4 | 15 |
| F2 | Overhead Rope Triceps Extension | 2112 | 10 | 4 | 60 |
| F3 | Lying DB Triceps Extension | 2112 | 10 | 4 | 15 |
Awesome new website! I love it.
Thanks Marianne!! It’s not 100% done yet but we’re working hard getting it there… I love it too! 🙂
Ditto that!! Wow. Fabulous❤️❤️❤️
Again great work flavia! Surely going to switch this routine as it seems nice! Thank you for sharing this!
Hello Flavia,
I was looking over your workout and I believe that it is great! I was wondering, though, why you made HIIT optional on day 3?
Personally, I would like it if the HIIT wasn’t optional. I think most people see the optional part and it changes their mindset for the workout. Knowing they have the option can lead some people to not push themselves as much.
Do you think most people will actually do the HIIT even though you made it optional?