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We are already onto week 4. LOVE how fast time is passing us by.
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This week is the final week of taking things easy. Next week we are going to increase a lot of intensity but we are still going to GRADUALLY work our way to getting into good shape.
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I truthfully think that losing weight is easy if you go ALL OUT. But what I am trying to do here is SHAPE my body. I want to create a sexy figure with feminine muscle that will make staying lean EASY.
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Muscle burns more fat at rest and therefore will allow you to enjoy more foods and take more days off of the gym and still look FAB!
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My main goal is to shape my legs. I’ve had amazing abs (and I plan to get them back) but my legs have never been quite where I want them to be.
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If I lose weight too fast, I will be doing so at the expense of my muscles making me skinny. I don’t want to be skinny; I want to be shapely and FIT.
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week5

Workout 1

Order

Exercise

Reps

Sets

A1

A2

A3

.

*

.

B1

B2

B3

.

*

.

C

D

E

.

*

.

Bodyweight Hip Thrust (shoulders on bench/feet on the ground)

Push Up

1-leg Standing Calf Raise – toes neutral

.

Rest 60 seconds between sets

.

Heels Elevated Narrow Stance DB Squat – GO DEEP

Inverted Row

Seated Calf Raise – toes neutral

.

Rest 60 seconds between sets

.

Side-lying Leg Raise

Lying Leg Curl

Superset – Rope High Pulley Triceps Pressdown with Rope Low Pulley Curl

.

No rest between C, D, E

.

12-15

12-15

12-15

.

.

.

12-15

12-15

20

.

.

.

20-25

12-15

12-15 each

.

.

 

3

3

3

.

.

.

3

3

3

.

..

..

2

2

2

.

.

.

 

Workout 2

Order

Exercise

Reps

Sets

A1

A2

A3

.

*

.

B1

B2

B3

.

*

.

C

D

E

.

*

.

Single-Leg Glute Bridge – shoulders on ground/foot on bench

1-Arm DB Shoulder Press

1-Leg Standing Calf Raise

.

Rest 60 seconds between sets

.

Dumbbell RDL

Wide Grip Lat Pull Down + 1-3 eccentric neutral grip chin up (3 second lowering)

Seated Calf Raise – toes pointed inward

.

Rest 60 seconds between sets

.

45 Degree Back Extension

Reverse crunch on floor

Left lift (for abs)

.

No rest between C, D, E

.

20-25

20-25

20-25

 

 

 

12-15

12-15

30

.

.

 

20

30

25

 

 

 

3

3

3

.

.

.

3

3

3

.

..

..

2

2

2

.

.

.

Workout 3

Order

Exercise

Reps

Sets

A1

A2

A3

.

*

.

B1

B2

B3

.

*

.

C

D

E

.

*

.

Single-Leg Hip Thrust – shoulders on bench/foot on ground

Push up

1-Leg Standing Calf Raise – toes pointed outward

.

Rest 60 seconds between sets

.

Split Squat with front foot elevate 6 inches. Get butt to ankle

Seated Low Pulley Row to Waist – overhand grip

Seated Calf Raise – toes pointed outward

.

Rest 60 seconds between sets

.

Russian Twists

Side-Bend

Palms Down DB Standing Lateral Raise

.

No rest between C, D, E

.

15-20

15-20

15-20

.

.

.

15-20

15-20

20-25

.

.

.

30

20/side

15-20

.

.

 

3

3

3

.

.

.

3

3

3

.

..

..

2

2

2

.

.

.

Workout 4

Cardio — same as last week but add 5 extra minutes:

What I want you to do here is 20-25 minutes of moderate intensity on stairs, treadmill, run etc.

I did stairs again; 10 sets of 100 stairs (walking up)

Join the discussion 3 Comments

  • Dana Lerma says:

    Thanks for the great workouts! I am due with #2 in 4.5 weeks and while I have been very active and maintained working out this pregnancy, I will have about 35-40 lbs to lose afterwards (ugh!). I love how you are easing back into things, which was one of the problems I had last time and it greatly affected my milk supply so I had to take it way easier than I was hoping for. Are you still breastfeeding, and if so have you noticed a change in supply with these workouts? I’m hoping that I can follow this without any impact on the milk, and a big impact on my body! Thanks!

  • Lisa Counsell says:

    Hi I’ve just had my baby and am looking to back in to shape, its been hard as my partner works very long hours so I wake up at 5 and do a stairs challenge which is good but I need more. My question is how much weight are you lifting? Please can you get back to me as I’ve posted before but I get no reply. Yours gratefully, Lisa. Have to the baby is crying! 😉

  • Evie Dawson says:

    Hey…. I am mother of two children’s. After my second baby I gained weight. But after reading post I’ll gonna try this. Thanks this will motives me a lot 🙂

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