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I trust you are enjoying the workouts for the past two weeks. I LOVE this set up; so much so that I have only changed a few things.

How is your body shaping up?

My legs are really looking powerful these days. I attribute it to the workouts I’ve been sharing, and doing, in the last few months.

I still need some work on my stomach but even that is coming along nicely.

Tonight Vince and I are going to make porterhouse steaks and we may even have a bottle of wine. I feel like I’ve been dieting for a while now. I haven’t had a REAL cheat meal in a long time.

I’ve been having some cheats though – in Vegas I had a juicy burger, some steak and drinks. The way I kept lean was not eating many carbs with any other meal other than one meal a day (just like I shared in the email last weekend).

I am feeling deprived and with a pool party around the corner, I have to keep it tight for another few days and then I will likely have a HUGE pig out day.

Sunday, after the pool party, Vince and I are headed to an Italian restaurant in Toronto. I can’t wait for pizza – bread – yum!

I really cool part is that I’ll likely LOOK better after that meal. Sweetness!

All I have to do is be good with all my meals leading up to the weekend, indulge a bit and hit the gym hard next week. That will keep my metabolism high and fat away from my cells 🙂

I love this stage – maintenance – but it didn’t come so easy. As you well remember, I had a lot of fat to lose after having Gianluca. It took me months but I am here.

I hope you are finding “fat-freedom” too. If not, let me know how I can help. Just hit reply or leave me a comment on the blog and myself and/or my team will help in any way we can.

I want you to say, “I LOVE MY BODY”. After all, that is what I am here for. Let me help you!

Without further ado, here are your workouts for next week:

New Workout Routine:

Monday: glutes & hams 
Tuesday: back, chest, abs, HIIT
Wednesday: yoga
Thursday: shoulders, abs, cardio
Friday: glutes & quads
Saturday: bi’s, tri’s, abs and HIIT

This should take me into September shredded with abs & muscle 

Note: Cheat day 1x week when goal reached or 1x every 2 weeks until goal obtained

Goal Weight: 113 Ibs with meat on my butt!

Day 1: Hams, Glutes & Calves

ExerciseTempoRepsSetsRest (sec)
A1Barbell Squat32108560
B1Powersquat Deadlift22118560
C1Lying Leg Curl301210515
C2Weighted Banded Bridges201241060
D1Leg Press (feet high and wide)311010415
D245* Hip Extension201410460
E1HEAVY Standing Calf Raise toes pointed out10117-9410
E2Seated Calf Raise toes pointed out101615475

Day 2: Chest & Back & HIIT

ExerciseTempoRepsSetsRest (sec)
A1Assisted Chin Up311110560
B1Standing Straight Arm Lat Pulldown To thighs (use a rope or bar on pulley)311210460
C1Supinated Bent Over Barbell Row311210415
D1Barbell Flat Bench Press311110560
E1Incline Press Machine311210460
F1Decline DB Bench Press321110460

*HIIT 20 Minutes (Prowler, Stair Climber or Sprints)

Day 3: Shoulders, Abs & Cardio

ExerciseTempoRepsSetsRest (sec)
A1Cable Lateral Raise311110460
B1DB Lateral Raise311110410
B2DB Front Raise311110460
C1DB Shoulder Press211110410
C2DB "L" Lateral Raise211110460
E1High Cable Rear Delt311110460
F1Standing Bent Over Rear Delt With Plates311210410
F2Reverse Machine Pec Dec311210475
G1Swiss Ball Straight Leg Jackknife*no tempo10310
G2TRX Mountain Climbers (or off floor)10310
G3Plank off floor 30 second hold 1 minute rest#colspan#colspan#colspan#colspan

Optional Cardio – 30-40 minute run.

Day 4: Quads, Glutes & Calves

ExerciseTempoRepsSetsRest (sec)
A1Hack Squat30205560
B1Leg Press (Feet Narrow & Low)311010515
B2Banded Bridge201410560
C1Leg Extensions20118415
C2Step Up311110460
C3Walking Lunge111110460
D1Donkey Calf Raise (toes pointed out)10117-9660

Day 5: Biceps, Triceps, Abs & HIIT

ExerciseTempoRepsSetsRest (sec)
A1DB Seated Biceps Curl211210415
A2Triceps Skull Crusher311110460
B1Standing Biceps Low Cable Curl321210460
B2Staying Bent Over DB Triceps Extension211210460
C1Standing DB Hammer Curl211110415
C2Standing DB Triceps Kickbacks311210460
D1Seated Russian Twist with plate*no tempo10310
D2Bicycle Crunch10310
D3Heel Tap Crunch (crunch up, arms straight to each side and bend one side at a time to touch heel. Repeat on other side)10360

HIIT 20 Minutes

Join the discussion 11 Comments

  • Judi Stark-Ellington says:

    Hi, I have recently had a full (left) knee replacement (it has been 3 months) and I hate how my body looks. I need a routine that won’t cripple me but yet will get me started toning the muscle. I looked at the workout above and my knee (if it could talk) said some choice words. I am all squishy and it is so totally gross. I was first thinking that I would start with just my knee exercises and just do ab work on the stability ball but that is just not enough, one leg and my abs. Do you have any suggestions?

  • Hope Shultis says:

    It looks like the 5th day is all shoulder. I don’t see bi, tri.
    Help, Hope

  • lorena says:

    Hi guys, I have just decided to start following these workouts. Apologies if I’m joining late but is there any chance a little visual help could be added for the exercises?? Maybe a picture or drawing as I’m not very familiar with the exercise names or is there a section within the website where I can search them… looking them up online brings many types so just wanted to make sure.
    Also, as I’m working out from home I have a felling these are mostly for a gym workout, do you have a variation for home? many thanks. Lore

    • Anna says:

      Hi Lorena,
      If you click on “workouts” when you first enter the blog you can find the exercise library and from there click on which bodypart you are wanting to work and find a lot of workout videos showing how. You can also use the search option to find a picture or video on how to do most of the exercises. Also check out Flavia’s youtube channel 🙂 Many of the exercises can be modified to be done at home. If you are still struggling to find a substitution just let me know and I can help you out 🙂
      All the best!
      Anna, CPT, FF Specialist

  • Kathryn O'Dwyer says:

    What if there’s equipment you use that I don’t have access to. Like…. rope/bar pull down, leg press, calf machine, leg press…

    I have db, squat rack, TRX,stability ball, bands, weight plates and bench.

    • Anna says:

      Hi Kathryn,
      You should be able to do most of the workouts just fine then! If there certain things you can’t do just let me know I can tell you which at home exercise you can substitute for it. For the rope/bar pull downs try to set up a resistance band in a door frame/around a railing and mimic the same angle as the cable exercise that Flavia has specified. For leg press, calf machine. Just use dumbbells and do extra squats and just do standing calf raises while holding dumbbells.
      All the best!
      Anna, CPT, FF Specialist

  • Gaby says:

    Hello you all!! First of all thanks for all the work you put into this amazing blog! And second, what is the difference between exercises B2 and C2, Staying Bent Over DB Triceps Extension and Standing DB Triceps Kickbacks?
    Thanks and have a great weekend!

    • Anna says:

      Hi Gaby,
      sorry for the confusion. I asked Flavia just to confirm and the tricep extensions are to be done overhead 🙂
      All the best,
      Anna, CPT, FF Specialist

  • Maria says:

    Hi Flavia!

    Where do I begin? Literally,

    I’ve been a member for over a year but shyed away from going all in with my body transformation. I’ve made the decision to start now.

    With that said, if I’m interested in losing roughly fifteen pounds and am struggling to find a starting point on your site, can you please point me in the right direction?

    I’m a huge fan and admire your discipline. Love your work!


    • Anna says:

      Hi Maria,
      I see you’ve purchased Full Body Licious which is perfect!! That is exactly where you should start. I recommend reading the entire program guide. Flavia really lays it out for you there and tells you what you should be doing when. Take it one step at a time and watch all of the instructional workout videos as well. From there you should have a very good foundation to get started with day 1! Let us know if you have any specific questions, we’re here to help!
      All the best,
      Anna, CPT, FF Specialist

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