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Only 4 weeks to go. How is everything going so far? Around week 6 I lost motivation and it really hasn’t come back just yet. This happened after I had Milia too.
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I think I get REALLY tired and after 6 weeks the lack of sleep finally kicks in. I still have been working out but I have had to convince myself almost every day to do so.
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What struggles are you facing?
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It really helps having Vince as a husband to push me and motivate me. All he has to say is, “You’re Flavilicious” and just those two words stirs something inside me.
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This week we are going to add another repetition and change a few exercises. I will also add the home versions for those who have been asking 😉
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BTW, many of these exercises can be found on my YouTube channel and Blog.

week8

Workout 1

Leg Workout

     Exercise Reps Sets.
A1 Weighted Leg Raises 20 3
A2 Weight Crunch 20 3
A3 Stability Ball Crunch 20 3
A4 Squeeze and Hold 20 3
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*Rest 90 seconds between sets

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B1 Barbell Front Squat (use DB at home) 12 3
B2 Single-leg Hamstring Curl (use SB at home) 15 3
B3 Stability Ball Hamstring Curl 15 3
B4 Glute-Hamstring Bridge 20 3
B5 Kettle Bell Swing (use DB for sub) 20 3
  *Rest 90 seconds between sets
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C1 Cable Side-Lunge (use DB lateral lunge at home) 20 2
C2 Single-leg Cable Deadlift (use DB at home) 20 2
C3 Single-leg Hip Extension 20 2
C4 Squeeze and Hold (add a final one with 30 sec rest between) 20 3
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*Rest 90 seconds between sets
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Workout 2

The Beautiful Back & Shoulder Workout

     Exercise Reps Sets.
A1 Chin Up (to failure) [do negatives if you can’t do more than 3 regular) failure 3
A2 Push Press (use DB at home) 12 3
A3 T-Bar Row (use bent over DB at home) 12 3
A4 Underhand Close-Grip Pulldown (use resistance band at home) 12 3
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*Rest 90 seconds
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B1 Seated Row with Rope (use resistance band at home)………………….. 12 3
B2 Leaning Side Lateral Raise 15-20 3
B3 Incline Prone Front Raise 10 3
B4 Incline Front Raise 10 3
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*Rest 90 seconds
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C1 Rear Delt Fly with Resistance 12 2
C2 Unilateral Shoulder Press (10-12 reps each shoulder) 10-12 2
  ..    

 

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 15 3
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*Rest 90 seconds
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B1 Weighted Barbell Lunges 15/side 4
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*Rest 90 seconds
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C1 Hack Squat (use DB squat at home) 12-15 3
C2 Weighted Curtsy Lunge 12-15/side 3
C3 Static Russian Hop 12-15/side 3
C4 Lateral Lunge with Resistance Band 12-15/side 3
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*Rest 60 seconds

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Workout 4

Exercise 1: Incline Chest Press  4 x 20

Exercise 2: Push Up off Bosu Ball with Alternating Leg Raise 4 x 10 (each leg)

Exercise 3: Machine Chest Fly 4 x 15-20

Exercise 4: Resistance Band Biceps Curl 4 x 20

Exercise 5:  Resistance Band Triceps Kickbacks (or extensions) 4 x 15-20

Exercise 6: Unilateral Machine Curls 4 x 20

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DO BACK TO BACK REST 2 MINUTES THEN REPEAT FOR A TOTAL OF 4 SETS

ADD IN CARDIO AFTER THIS WORKOUT: EITHER 30 MINUTES OF MODERATE INTENSITY OR 20 MINUTES OF HIIT

* I did a 30 minute run this week and skipped my HIIT. I did plan on doing a 20 minute HIIT session.

 

Join the discussion 11 Comments

  • Maya says:

    Keep going Flavia!!! You are an inspiration to all of us! You got this!!!

  • Jane Lovatt says:

    I started with my plan to lose 10lb in the next 6 weeks, was so motivated and lost 2 lb but it’s gone this week . No one at home motivates me, everyone seems to take pleasure in trying to put me off! My knee’s are sore from working out, and. I’ m so tired, I don’t know how to turn things around, well I do but can’t ! Wish I could switch that switch back on. How do you do it?

  • Bb says:

    Hi Flávia, are you providing the 20 minute workouts (shorter workouts) for us to do? I know some time ago you posted that you couldn’t work out as long or didn’t have the time to workout as long, therefore you were doing shorter workouts. Are you still doing those? Thanks so much.

  • Aleta says:

    You look totally wonderful! You would never know you just recently had another baby!! You are definitely an inspiration to me! I definitely struggle with motivation!! I don’t exercise anywhere near as much as I used to! It is tough when life is so busy! I think it is about balance. I work 6 days a week and long hours, plus a lot of driving. so some weeks it is just really hard to find time to workout! I am not a morning person & have to get up early enough already! I really do feel better when I exercise & feel better about myself! Once you get out of your normal exercise routine it is very hard to get back to it!! Don’t stop or give up! You will thank yourself!

  • Peggy says:

    You are making incredible progress! Keep up the great work!!

  • Melissa HInes says:

    You look amazing!!

  • Loretta says:

    Iam continually working out 5-6 days a week. Harmones suck, iam 551/2 , my harmones seem to be Alitalia better. Had hystrarecemty a year ago in October . And am doing compound harmones. There are days I feel so bloated and my pants fit so tight, gets depressing. Then couple days later they are loose. I totally eat right and excise. But sweetie you so blessed me to see you have a baby and how your body has changed, you show us it is possible to loose the weight . Thanks so much !!!

  • Candice says:

    What is a squeeze and hold, push/press and a Incline Prone Front Raise?

    • Anna says:

      Hi Candice,
      Have a look through Flavia’s exercise library and also youtube. You should be able to find pictures/videos of the movements. 🙂
      All the best!
      Anna, CPT, FF Specialist

  • Robin Stallings says:

    I purchased the DVD set today. I have worked out in the gym for 7 months 4 to 5 days a week for at least 75 minutes a day. I can’t get rid of my stomach. Any ideas?

    • Anna says:

      Hi Robin,
      I would recommend taking a closer look at your diet, that really is key. Feeding your body healthy and nutritious foods while eliminating the bad is really what it takes. Drink lots of water as well. You also might need to increase the intensity of your workouts. Flavia’s program should really help you out. 🙂
      All the best!
      Anna, CPT, FF Specialist

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