was successfully added to your cart.

This is the last week before my photoshoot on Monday. I am looking forward to sending you some pictures 🙂

Here is a progress pic. I am getting there. I still need around 6 weeks before my abs start to really pop. I wonder if I can get them as good as they were before my 2 c-sections???

I am proud of how far I have come since having Gianluca 10 months ago. I used to think that people were just using excuses when they said losing fat from the second baby is a lot harder than the first, but it’s true.

With Milia, my body was in good shape a lot faster. With Gianluca, it’s taken a  lot longer and my stomach is still not great, although this time I added some muscle to my legs that I am very happy about.

Here are your workouts this week. I kept the leg workouts pretty much the same since I have been seeing great results with them.

  temporepssetsrest
Day 1: Hams, Glutes & Calves
A1Barbell Squat32108560
B1Powersquat Deadlift22118560
C1Lying Leg Curl30126560
D1Leg Press (feet high and wide)31108415
D2Hip Extension (45*)201210410
E1Seated Calf Raise *toes pointed in101115410
E2Heavy Standing Calf Raise *toes pointed in10164-6475
Day 2: Chest And Back
ANeutral Grip Chin Ups30X05-752 min
BMeadows Row20107-9 each475 sec
CLow Pulley Pronated Rope Row to Waist2012100*160 sec
DBarbell Incline Press20125-752 min
EDecline DB Press30107-9475 sec
FHigh to Low Cable Crossover2011100*160 sec
**Perform one continuous set of 100 reps without setting the weight down! Keep tension on the targeted muscle any time your “rest”… You may rest in the stretched or contracted position, but must NOT unload the targeted muscles until all 100 reps are completed!!
Day 3: Shoulder And Abs
AStanding DB Lateral Raise20118820 sec
BEZ Bar Upright Row2012100 reps*175 sec
CSeated DB Shoulder Press40105-7645 sec
DStanding Front Raises321110460 sec
ELying Pulley Rear Delt Flyes2012100 reps*175 sec
FRope Face Pulls211212510 sec
F2Rear Delts on Reverse Pec Dec311110560 sec
GLow Pulley Rope Crunch On Swiss Ball3011100 reps*110 sec
**Perform one continuous set of 100 reps without setting the weight down! Keep tension on the targeted muscle any time your “rest”… You may rest in the stretched or contracted position, but must NOT unload the targeted muscles until all 100 reps are completed!!
Day 4: Quads, Glutes & Calves
A1Power Squat40106460
B1Leg Press (feet narrow and low)311010515
B2Banded Bridge201410560
C1 Leg Extensions20118415
C2Step Up311110415
C3Walking Lunge111110460
D1Seated Calf Raise - toes neutral20118330
D2Seated Calf Raise - toes neutral1011101030
Day 5: Glutes, Biceps & Triceps
ABarbell Glute Bridge (shoulders and bar on floor)20111100 reps*2 min
BSeated Biceps Curl211210415 sec
B1Triceps DB Skullcrusher311110460 sec
C1Standing Biceps Low Cable Curl321210415 sec
C2Standing Bent Over DB Triceps Extension211210415 sec
DDB Hammer Curl30101100 reps*60 sec
ELow Pulley 1-Arm DB Triceps Kickbank20121100 reps* each armSwitch between arms
**Perform one continuous set of 100 reps without setting the weight down! Keep tension on the targeted muscle any time your “rest”… You may rest in the stretched or contracted position, but must NOT unload the targeted muscles until all 100 reps are completed!!

Join the discussion 13 Comments

  • Jacqueline Bates says:

    Hi Flavia You look fabulous 🙂 i really enjoy your programs . How much cardio are you doing in a week to reach your goal?

  • Diana Roark says:

    Flavia, you are amazing! you put real photos to show your progress, i appreciate you for that… I do a lot of these workouts at home. It would be great if you could show alternative exercises for home workouts…

  • Sarah says:

    You look amazing! Love the workouts, as always.

  • Veronica says:

    ????..!!! Go, go..!!! I Love your 8 week traing..!!! IT just keeps me motivated ???..!!!

  • Senobia says:

    Wow – Looking fabulous Flavia!!!! Looking forward to working out after my fasting period…

  • Genevieve says:

    I’ve been following you for a while , well I used to read Vince’s posts and videos and then you came onto the scene.
    Your hard work and discipline shows. You look absolutely amazing again 🙂
    Great job! Much love .
    Gen

  • b tubin says:

    You are DEFINITELY Overtraining your Shoulders!!! They will never have any muscle or shape on them

  • Loretta says:

    You are such an inspiration ! Luv u

  • Natalie says:

    Flavia. I’ve bought all your programmes and I love the look of this one especially as I’ve had 2 sections like you…. Can you post a video of how to perform them properly please. If I google the names of the exercises there’s lots of variations!!!!
    Thanks so much. Natalie

    • Anna says:

      Hi Natalie,
      Thank you! Videos should be coming back in the near future but until then as long as you are putting in the work, if the variation is aa little different than intended it isn’t a huge deal. If there is a specific exercise that you are particularly confused about let me know and I’ll be happy to help 🙂
      All the best!
      Anna, CPT, FF Specialist

  • Kristen Westrick says:

    Flavia – Just a quick question about getting abs. What is your body fat % in the above posted picture? Last year I was down to 16% body fat was still unable to get abs like that. Wondering if there is any truth to there is a genetic component to getting abs.

    • Flavia says:

      Hey Kristen – I was 12.5% body fat for curvalicious. My guess is that I am around 14-15%. I think under 14% you’ll see abs and 14% is a safe fat percentage to maintain.I don’t think genetic plays a part other than the shape of your abs. I believe you still have to work on them to have them pop but when you get low enough you’ll see some – they’re there but if you do work them just like other muscles they will be more defined. I worked them hard 5 days a week for 8 weeks for the pics in curvalicious. I only recently started doing abs again so I’d say maybe 3 weeks of abs and not a lot of exercises either. I could for sure step it up!

  • Lisa says:

    Newbie here… Just wondering…
    When you say 100 reps each…does that mean instead of doing 12-14 reps then 10-12 reps, 8-10 reps on the same exercise?? Did I miss understand?

Leave a Reply