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WOW, week 7 of 12 already. Can you see some amazing changes? I know I have. This past week was pretty intense and we will keep up the intensity by adding some finishers to the end of each circuit.
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The workouts will be the same otherwise so push yourself this next week and make sure you are taking pictures!
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I have only 2 pounds to go and only 1 week left so next week get ready to really sweat!
Workout 1
*Finisher is only one set for 30 seconds at the end of selected circuits
| Exercise | Reps | Sets. | |
|---|---|---|---|
| A1 | Weighted Leg Raises | 20 | 2 |
| A2 | Weight Crunch | 20 | 2 |
| A3 | Stability Ball Crunch | 20 | 2 |
| A4 | Squeeze and Hold | 20 | 2 |
| *Rest 90 seconds between sets . |
30 sec | ||
| B1 | Exploding Leg Press (only do this if you feel prepared, warmed up, and are with a certified training partner) | 15 | 2 |
| B2 | Single-leg Hamstring Curl | 15 | 2 |
| B3 | Stability Ball Hamstring Curl | 15 | 2 |
| B4 | Glute-Hamstring Bridge | 20 | 2 |
| Finisher: Split Squat Jump *Rest 90 seconds between sets . |
30 sec | ||
| C1 | Cable Side-Lunge | 20 | 1 |
| C2 | Single-leg Cable Deadlift | 15-20 | 2 |
| C3 | Single-leg Hip Extension | 20 | 2 |
| C4 | Squeeze and Hold | 20 | 2 |
| Finisher: Squat jump *Rest 90 seconds between sets . |
30 sec | ||
Workout 2
The Beautiful Back & Shoulder Workout
| Exercise | Reps | Sets. | |
|---|---|---|---|
| A1 | Military Press | 10-12 | 2 |
| A2 | T-Bar Row | 12-15 | 2 |
| A3 | Behind-The-Head Pulldown | 12-15 | 2 |
| A4 | Underhand Close-Grip Pulldown | 12-15 | 2 |
| Finisher: burpees *Rest 90 seconds . |
30 sec | ||
| B1 | Seated Row with Rope (w burnout set following last set)………………….. | 12 | 2 |
| B2 | Leaning Side Lateral Raise | 15-20 | 2 |
| B3 | Incline Prone Front Raise | 10 | 2 |
| B4 | Incline Front Raise | 10 | 2 |
| Finisher: staying low lunge jumps (split squat jumps) *Rest 90 seconds . |
30 sec | ||
| C1 | Rear Delt Fly with Resistance | 12 | 1 |
| C2 | Unilateral Shoulder Press (10-12 reps each shoulder) | 10-12 | 1 |
| .. | |||
Workout 3
The Abs + Quads Workout
| Exercise | Reps | Sets. | |
|---|---|---|---|
| A1 | Weighted Decline Crunch | 12 | 3 |
| A2 | Incline Reverse Crunch | 12 | 3 |
| A3 | Incline Laying Leg Raises | 12 | 3 |
| A4 | Incline Bicycles | 12 | 3 |
| . *Rest 90 seconds . |
|||
| B1 | Weighted Barbell Lunges | 15/side | 4 |
| . *Rest 90 seconds . |
|||
| C1 | Hack Squat | 12-15 | 2 |
| C2 | Weighted Curtsy Lunge | 12-15/side | 2 |
| C3 | Static Russian Hop | 12-15/side | 2 |
| C4 | Lateral Lunge with Resistance Band | 12-15/side | 2 |
| . *Rest 60 seconds Finisher: add another wall sit 30 seconds |
|||
| D1 | Reverse Hyperextension | 12-15 | 1 |
| D2 | Leg Extension | 20 | 1 |
| D3 | Wall Sit | 30 sec | 1 |
Workout 4
Exercise 1: Incline Chest Press 3 x 20
Exercise 2: Push Up off Bosu Ball with Alternating Leg Raise 3 x 10 (each leg)
Exercise 3: Machine Chest Fly 3 x 15-20
Exercise 4: Resistance Band Biceps Curl 3 x 20
Exercise 5: Resistance Band Triceps Kickbacks (or extensions) 3 x 15-20
Exercise 6: Unilateral Machine Curls 3 x 20
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DO BACK TO BACK REST 2 MINUTES THEN REPEAT FOR A TOTAL OF 3 SETS
ADD IN CARDIO AFTER THIS WORKOUT: EITHER 30 MINUTES OF MODERATE INTENSITY OR 20 MINUTES OF HIIT
* I did one day of stairs for 25 minutes HIIT and 1 day of a long walk with the kids for an hour keeping a moderate pace
Flavia hi! I follow your programs and are perfect!! I need to lose also 2 pounds now and its very difficult. Can you help me by sending some tips or generally a nutrition plan or suppliments which can help me please ! I am on special diet but now the kilos I need to lose is less so it’s much more difficult. Thank you so much
Hi Anastasia,
Check this out: https://flaviliciousfitness.com/2012/11/06/curvalicious-meal-plans/
All the best!
Anna, CPT, FF Specialist
You look amazing, Flavia! Congratulations on all your hard work. 🙂
Flavia, you are looking fantastic! I can already see your bodyform changing back to you pre-baby form! Well done you are doing great!! Xx
could you possibly add an image of the exercise so it is easier to know what needs to be done for each routine please?
sorry.
Flavia, you look great!! Is there any chance I could get these workouts as a home version? I’ve been following from the beginning but I’m not sure how to substitute quite a few of the things that are being done at the gym. Thanks so much!!
Hi Laura,
If you could let me know of the specific exercise you need a substitution for I will help you with an at home substitution. 🙂 Also, any exercise you find on the blog or in Flavia’s exercise library working the same muscle will be a suitable substitute.
All the best!
Anna, CPT, FF Specialist
Wow, Flav, You look fabulous. I’m a bit jealous – I wish my wife had so much dedication as You… and it’s already 6 months past our first baby…
You, sir, do a great disservice to both Flavia and your wife.
Your wife has just delivered your baby and instead of marveling at what her
body has done, you’re lamenting her shape?!!
Flavia is amazing. She is also a certified fitness trainer.
Not to belittle her hard-work, but she has a support system that
allows her to attend to her fitness regimen.
Every woman’s body is different and every woman’s recovery post-baby is different.
There are tons of complex factors such as PPD and hormonal imbalances
that a woman has to contend with.
Instead of ogling at other women online, maybe you should spend some time at home
helping out with the baby’s schedule so that your wife can have some space to attend to herself!
…and now I’m blushing like a child… Well noted, thanks for wake up slap. Although I’m not ogling, I just translate Flavia’s workout programs for my wife, cause she’s not so good in english. None the less, I get the point, thanks again.
When bulking, the goal is to pack on as much quality mass as possible while limiting an unsettling increase in body fat. Two of the most popular methods for achieving a monstrous stature include volume training and high intensity training.