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I am at it again, training FULL FORCE to burn a lot of calories and better my conditioning. I feel like I haven’t been training “FULL-BODYL-ICIOUS” style for a while.

I am reminded of how much I love the FORCE formula, a females formula for a perfect figure. IF you aren’t familiar with the force formula, you have to see what it is all about on today blog post..

The force formula is all about creating sexy curves while sweating up a STORM, better your conditioning and leaving your body burning calories long after your workout.

I was so dizzy leaving the gym today because I needed food. I got chatting with a girlfriend and had to leave quick to refuel my body – I LOVE THAT!

So what was my workout? Glad you asked because it’s all written down below!


We want to be huffing by the end of this workout. Add heavy weights today and make these moves challenging. Take little rest periods between the exercises, just enough time to get to the next machine.

A1 – Assisted pull up wide grip until failure then switch to chin ups until failure
A2 – Assisted Triceps Dip – failure
A3 – Single-arm Cable Triceps Extension – 8-10/side

4 sets – rest 90 seconds

B1 – Lat Pull down 8-10
B2 – Cable Lateral Raise 8
B3 – Seated Row 8-10
B4 – Rope Face Pull 12

4 sets

C1 – Triceps Dip – failure
C2 – Incline Push up – failure
C3 – DB Lateral Raise – 8-10
C4 – Biceps Curl 10
C5 – Bicycles for Abs 20
C6 – Bench Hops 10/leg

4 sets

Author Flavia

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Join the discussion 6 Comments

  • Deborah Whicker says:

    I am an over the road truck driver. I team drive with my husband which means the truck isn’t parked much. I try to workout on my required break in rest area. I carry a set of selectable weight dumbells. Is there any way to do a body weight workout with dumbells and accomplish the same results as your Force workout? By the way I am 58 and in menopause for about 4 years. My body does not want to loose fat! I’m sure my inactivity due to driving doesn’t help. Thanks, Debbie

    • Anna says:

      Hi Deborah,
      Absolutely! You can get in a fantastic workout with bodyweight alone! Here you can check out a playlist Flavia did on youtube that is a great, full body workout. Most of it is bodyweight and the exercises that are not, you can substitute pretty much any exercise in the place of that that works a similiar body part. https://www.youtube.com/playlist?list=PL16lciSnCk3UUYz8_K0A0W092rW8e4crS If you are looking for a complete, done for you, step by step instructional workout program I highly recommend checking out Flavia’s Full Body Licious program which has an at home option that requires minimum equipment. There is also a bonus program called Bodyweight Bella that is an add on option once you have purchased Full Body licious, that is done using strictly bodyweight movements! You can check them out here: http://www.fullbodyliciousworkout.com Let us know if you have any specific questions, we’re here to help!
      All the best,
      Anna, CPT, FF Specialist

  • Hope Shultis says:

    Where can I find examples of these exercises? I like this and need to get back to the gym. Looking forward to your challenges. I fail miserably without a plan. Probably like most if us.

    • Anna says:

      Hi Hope,
      If you have purchased Flavia’s Full Body Licious program all of the exercises and exercise techniques are demonstrated there. If not, you should be able to find most of them in Flavia’s exercise library or youtube videos. Let me know if you have a specific question and I’ll be glad to help you out 🙂
      All the best,
      Anna, CPT, FF Specialist

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