Time to change things us ladies and gents. We are going to add in more abs, more HIIT and some calves. Get ready to SHRED some serious fat this week.
Each workout takes about an hour. If you don’t have an hour simply drop one set and that should make things around 45 minutes.
I have included some pictures and some blog posts to refer back to. If you have any questions, please let me know below.
GO GO GO!
| tempo | reps | sets | rest | ||
|---|---|---|---|---|---|
| Day 1: Hams, Glutes & Calves | |||||
| A1 | Barbell Squat | 3210 | 8 | 5 | 60 |
| B1 | Romanian Deadlift | 3012 | 6 | 5 | 60 |
| C1 | Lying Leg Curl | 3012 | 6 | 5 | 60 |
| D1 | Leg Press (feet high and wide) | 3110 | 8 | 4 | 15 |
| D2 | Hip Extension (45*) | 2012 | 10 | 4 | 10 |
| E1 | Seated Calf Raise | 1011 | 15 | 4 | 10 |
| E2 | Heavy Calf Partials | 1016 | 4-6 | 4 | 75 |
| Day 2: Shoulders, Abs & HIIT | |||||
| A1 | Neutral Grip DB Press | 3012 | 10 | 5 | 60 |
| A2 | EZ Bar Row | 2011 | 10-12 | 3 | 10 |
| A3 | Face Down Incline DB Lateral Raise (45*) | 2011 | 10-12 | 5 | 10 |
| A4 | Face Up Incline DB Lateral Raise | 2011 | 10-12 | 5 | 10 |
| A5 | DB Shoulder Press | 2010 | 10-12 | 5 | 10 |
| A6 | Cable Face Pull (elbows high and wide) | 2012 | 10-12 | 5 | 90 |
| B1 | Front Raise with Plates | 3211 | 10 | 4 | 15 |
| B2 | DB "L" Lateral Raise | 2111 | 10 | 4 | 15 |
| B3 | Rear Delts On Reverse Pec Deck OR Bent Over Lateral Raise With Plates | 3111 | 10 | 4 | 60 |
| C1 | Stability Ball Sit Up | 12 | 3 | ||
| C2 | Leg Raise | 12 | 3 | ||
| C3 | Weighted Super Crunch | 12 | 3 | ||
| C4 | Plank Roll Out | 12 | 3 | ||
| *Find a video on abs here | |||||
| 20 minute HIIT workouts -- see my video here | |||||
| I was only going to do A1-6 but I found that my shoulders weren't tired enough so I added more exercises. | |||||
| Day 3: Back, Triceps & HIIT | |||||
| A1 | Meadow Row | 3022 | 12 | 5 | 10 |
| A2 | Wide Grip Lat Pulldown | 3010 | 12 | 5 | 10 |
| A3 | Seated Low Cable Row - Pronated Grip With Rope | 2011 | 12 | 5 | 10 |
| A4 | DB Lat Pullover | 2011 | 12 | 5 | 10 |
| A5 | 1-Arm DB Row *see video | 2012 | 12 | 5 | 90 |
| A6 | Neutral Grip Pulldown (Lean Back Slightly) | 2012 | 12 | 5 | 90 |
| B1 | Cable Cross Triceps Pulldown | 2111 | 10 | 4 | 10 |
| B2 | 1-Arm Low Pulley Kickbacks - Pronated Grip | 2011 | 10-12 | 4 | 10 |
| B3 | Triceps Overhead French Press | 3112 | 10 | 4 | 10 |
| B4 | Double Rose Triceps Pressdown *see video | 2111 | 10 | 4 | 90 |
| Day 4: Quads, Glutes & Calves | |||||
| A1 | Power 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 |
| D1 | Seated Calf Raise - Feet Wide & Toes Neutral | 2011 | 8 | 3 | 30 |
| D2 | Seated Calf Raise - Toes Neutral | 1011 | 10 | 10 | 30 |
| Day 5: Chest, Biceps, Abs & HIIT | |||||
| A1 | Barbell Incline Press | 2010 | 10 | 4 | 10 |
| A2 | Cable Cross (High To Low Chest Fly) | 2011 | 10 | 3 | 10 |
| A3 | Neutral Grip CDB Squeeze Press (Press DB Together Over Chest Inwards As You Free) | 2021 | 10 | 3 | 10 |
| A4 | Push Up (Hands Elevated/Feet On Ground) | 2010 | 10 | 4 | 10 |
| A5 | Incline DB Fly | 2011 | 10 | 4 | 10 |
| A6 | Flat DB Fly | 2012 | 10 | 4 | 90 |
| B1 | Seated Biceps Curl | 3111 | 10 | 4 | 10 |
| B2 | DB Preacher Curl | 3111 | 10 | 4 | 10 |
| B3 | Standing DB Hammer Curl | 2111 | 10 | 4 | 10 |
| B4 | Standing Low Cable Curl | 3212 | 10 | 4 | 10 |
| C1 | Stability Ball Pike | 12 | 3 | 10 | |
| C2 | Stability Ball Crossover | 12 | 3 | 10 | |
| C3 | Stability Ball Twist | 12 | 3 | 10 | |
| C4 | Plank Roll Out | 12 | 3 | 10 | |
It is important to know your exercise strength, that how much your body obey the workout. So it is better to know what is your body demanding. After knowing your strength, make plan for your workout routine. Plan should be like a your body needs some rest.
Is day 4 supposed to be a leg workout and not chest as titled? All the excercises are lower body ones
FIXED! Good eye! 😉
Hi Flavia! Thank you for all of the free content to help us ladies stay fit! I noticed that on day two the first two exercises are primarily for chest and back and not shoulder focused. Is this correct?
Thank you ?
Hi Rose,
You are correct but your rotator cuff muscles will still be activated and working during these movements. These are also great exercises to get your shoulders good and warm before diving right into direct shoulder work 🙂
All the best!
Anna, CPT, FF Specialist
“””Yes, definitely an awesome workout mentioning within this article. I am also sharing same thoughts for women to have such tight and fit body.
Kate
kate@theconnollymethod.com
“
Hi Flavia:
Thanks for the great workout. I just have a couple of questions:
1) How much weight are you personally using for this program?
2) How long should these workout take? You’re hearing a lot about workouts being too long and over working the adrenal gland and thyroid.
Thank you and I look forward to your reply.
Hi Debbie,
Weight varies from person to person but you should be challenging yourself and barely able to complete the last rep.
2) these workouts should take about 45 min to an hour and 15 min but if they’re taking you longer and you don’t have that much time you can always decrease the number of sets or rest periods. Generally you want to keep your workouts to about an hour but as long as you stay well hydrated and eat a nutritious protein and carb meal after your workout you should be fine and shouldn’t have to worry about adrenal fatigue. Under recovering is much more common than over training so just make sure you are getting plenty of sleep, water, and nutritious foods when you are working out really hard.
All the best!
Anna, CPT, FF Specialist
Hi… it’s Debbie again.
I’m sorry I wasn’t clear on my last question…. I realize you stated that the workouts should take an hour, but does that include the cardio portion of the workout as well? As if it didn’t then the workouts take 90 mins and doesn’t that overwork the adrenal gland?
Thanks.
Hi Debbie, that probably doesn’t include cardio but like I said in my previous comment, you shouldn’t worry of adrenal fatigue that much as long as you don’t have any preexisting condition. Staying well hydrated, getting ample sleep, eating enough protein and carbs after your workout, and taking 1 to 2 rest days per week will help prevent adrenal fatigue.
All the best,
Anna, CPT, FF Specialist
hey Flavia!
Thanks for the great workout. I just have a couple of questions:
1) How much weight are you personally using for this program?
2) How long should these workout take? You’re hearing a lot about workouts being too long and over working the adrenal gland and thyroid.