Workout Wednesday – FULL-BODY BURN Workout For Beginners

By January 23, 2013 18 Comments

Full Body Workout

Full Body Workout


x15/ leg
Curtsy lunge      
x 12/ leg
Chest Press 
x 10
Lateral raise + front + press  
x 8  
Resistance band bicep curl    
x 20
Resistance band triceps kickback    
x 20 


Check out:

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Join the discussion 18 Comments

  • Leisa Entwistle says:

    Just wanted to say that i love both your programs. Also i love your blogs and tips. Can you please give me some workout advise on women that have big calves and no shape definition between their feet and knees?

    • Anna says:

      Hi Leisa,
      Congrats on having big calf muscles, I am always working to bring mine up. 🙂 I would say the lack of definition in calves is simply because you have fat covering them up. Sadly there is no way to “spot reduce” where our body takes the fat from. Just keep working at it and as you get leaner your calves with get more definition. Working your calves will help bring out some definition. Check out this blog post from Flavia for a great curvy calf circuit:
      All the best!
      Anna, CPT, FF Specialist

  • lalitha says:

    noticed you used the same weight for all workouts.. ho many pounds wer ur dumbell? my shoulders are slightly weaker so i can use a lower weight right?

    • Anna says:

      Hi Lalitha,
      I’m not sure the exact weight Flavia is using but she is definately using a lighter weight for the shoulder exercise than the leg/chest exercises.
      It is absoloutely fine to use a lighter weight. The reps and tempo of the exercise should dictate the weight. We should be in control of the weights/our muscles at all times. 🙂
      All the best!
      Anna, CPT, FF Specialist

  • Rachel says:

    I don’t seem to be receiving any emails for the last two days eg Wednesday workout, tasty Thursday. Is there a problem?


    • Anna says:

      Hi Rachel,
      First off make sure you have subscribed to Flavia’s newsletter (by entering your e-mail in the box above to download your free gifts) Second, make sure you have Flavia added to your contacts so that her e-mails are not going to the spam folder. If you are still not receiving the e-mails submit a ticket to the helpdesk and we’ll get you fixed up. 🙂
      All the best!
      Anna, CPT, FF Specialist

      • Rachel says:

        Hi Anna,

        Signed up already to the newsletter and have been receiving emails no problem. Its seems it was just Wednesdays workout that I didn’t receive.

        Thanks for the help

    • Flavia says:

      go to the helpdesk and my ladies will look into your account:

  • Denitze says:

    Hey Flavia!
    I have a question for you.
    I do sport since I can think .. I mean for 18 years (I´m 24) . First Basketball and a lots of others sports and since december 2011 I go to the GYM, but I used to do to much cardio. But 6 months agos I started to train very hard!. I´m a med student so, i know pretty much about nutrition and stuff. BUT still.. i´m not losing fat :S!! , I don´t look how I should look like :/. and now i dont know what is happening to my body, but since 2 month I just can´t do sport everyday (swimming, basketball, or gym ) I´m always tired, i need more sleep (I always needed just 5-6 hours sleep, and now about 8 or 9 , and i´m still tired), and the recovery after work out (my training now is very hard, I can lift a lot of weight) takes a lot!!!.. i mean more than 48 hours ! I stoped to do cardio. I am training just 3 times a week .. and just lifting weight . I´m also taking vitamins, green tee extract , ALA and proteinshakes (after wake up and before going to sleep, and after work out! 🙂 . I´m tinking to take glutamine for the recovery after training.

    Can you help me ? and at the Uni have a lot stuff to study for the next exams . So I can´t be so tired :S and I can´t live without sport :S so I need something to push me up :).

    thank you!!!

  • Lea says:

    I am wanting to add about 3-5 lbs of muscle. Not exactly sure what all this will take. I have Curvalious that came with the 8 week diet and workout. I have been using these workouts. Is there another product that I need?

  • Fiona says:

    Hi, I love this workout but just had a quick question.
    How many times a wk should we be doing these full body workouts and when is the best time to fit our high intensity cardio in?

    • Anna says:

      Hi Fiona,
      It depends on what your current weight training routine is. You could do the full body workout 1 – 2 per week (In place of one of your weight training workouts)

      The best time to do HIIT is when it works best for you. You can do it any time apart from your weights (Flavia did her cardio first thing in the morning during her photoshoot prep) or if you can only make it to the gym once then do HIIT after your weight training.
      All the best!
      Anna, CPT, FF Specialist

  • Jen Trudel says:

    Hi I like this workout as well but was wondering how many sets we do of each?? Do we do 3 sets of each workout and if so do we do all three (for example: 12 curtsy lungdes 3 sets in a row then rest minute inbetween circuits or do we do all the exercises then rest 60 seconds and repeat the entire circuit 2-3 more times)
    Thanks hope to hear back!!

    • Anna says:

      Do all the exercises in the giant set then rest for 60 seconds and repeat the entire circuit 2 – 3 times.
      All the best!
      Anna, CPT, FF Specialist

  • Victoria says:

    Loved this workout and the great burn throughout. However, I don’t have resistance bands–is there a good substitute? Thanks so much!

    • Anna says:

      Glad you enjoyed it Victoria! You can just use dumbbells for the bicep curls and tricep extensions. Go at a bit slower pace with the dumbbells to be sure you stay in control of the weights. 🙂
      All the best!
      Anna, CPT, FF Specialist

  • Emily says:

    Hi Flavia

    I am in my 3rd week of workout using FBL and I must say that they are so challenging specially with those which needs stability ball.. Anyway, some of the workouts I can’t do like rollout using medicine ball. I have my 10th month old 3rd child and everytime I tried it, I kinda feel a stretch inside my womb which made me decide to stop and not do the exercise. Is this fine? I feel guilty whenever I can’t follow some of the exercises. Also in the FBL “Booty Booster”, using stability ball and a barbel.. Instead of doing it in a straight grip overhead, I can’t help but to bend it overhead cause my shoulders ache whenver I tried to make it straight, Is this also fine? Thanks!

    • Anna says:

      Hi Emily,
      those are great modifications! Pain is your body telling you to stop so whenever you experience it, listen. Great job!
      All the best!
      Anna, CPT, FF Specialist

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