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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. 


Day 1: Hams, Glutes & Calves
A1Barbell Squat32108560
B1Romanian Deadlift30126560
C1Lying Leg Curl30126560
D1Leg Press (feet high and wide)31108415
D2Hip Extension (45*)201210410
E1Seated Calf Raise101115410
E2Heavy Calf Partials10164-6475
Day 2: Shoulders, Abs & HIIT
A1Neutral Grip DB Press301210560
A2EZ Bar Row201110-12310
A3Face Down Incline DB Lateral Raise (45*)201110-12510
A4Face Up Incline DB Lateral Raise201110-12510
A5DB Shoulder Press201010-12510
A6Cable Face Pull (elbows high and wide)201210-12590
B1Front Raise with Plates321110415
B2DB "L" Lateral Raise211110415
B3Rear Delts On Reverse Pec Deck OR Bent Over Lateral Raise With Plates311110460
C1Stability Ball Sit Up123
C2Leg Raise123
C3Weighted Super Crunch123
C4Plank Roll Out123
*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
A1Meadow Row302212510
A2Wide Grip Lat Pulldown301012510
A3Seated Low Cable Row - Pronated Grip With Rope201112510
A4DB Lat Pullover201112510
A51-Arm DB Row *see video201212590
A6Neutral Grip Pulldown (Lean Back Slightly)201212590
B1Cable Cross Triceps Pulldown211110410
B21-Arm Low Pulley Kickbacks - Pronated Grip201110-12410
B3Triceps Overhead French Press311210410
B4Double Rose Triceps Pressdown *see video211110490
Day 4: Quads, Glutes & Calves
A1Power Squat40106460
B1Leg Press (feet narrow and low)311010515
B2Banded Bridge201410560
C1 Leg Extensions20118415
C2Step Up311110415
C3Walking Lunge111110460
D1Seated Calf Raise - Feet Wide & Toes Neutral20118330
D2Seated Calf Raise - Toes Neutral1011101030
Day 5: Chest, Biceps, Abs & HIIT
A1Barbell Incline Press201010410
A2Cable Cross (High To Low Chest Fly)201110310
A3Neutral Grip CDB Squeeze Press (Press DB Together Over Chest Inwards As You Free)202110310
A4Push Up (Hands Elevated/Feet On Ground)201010410
A5Incline DB Fly201110410
A6Flat DB Fly201210490
B1Seated Biceps Curl311110410
B2DB Preacher Curl311110410
B3Standing DB Hammer Curl211110410
B4Standing Low Cable Curl321210410
C1Stability Ball Pike12310
C2Stability Ball Crossover12310
C3Stability Ball Twist12310
C4Plank Roll Out12310

Join the discussion 11 Comments

  • Evie Dawson says:

    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.

  • Jennifer says:

    Is day 4 supposed to be a leg workout and not chest as titled? All the excercises are lower body ones

  • Rose says:

    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 ?

    • Anna says:

      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.


  • Debbie says:

    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.

    • Anna says:

      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

  • Debbie says:

    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?


    • Anna says:

      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

  • Phenq says:

    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.

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