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.

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
	. *Rest 90 seconds between sets .
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 .
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
	. *Rest 90 seconds between sets .

 

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
	. *Rest 90 seconds .
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
	. *Rest 90 seconds .
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
	. *Rest 90 seconds .
B1	Weighted Barbell Lunges	15/side	4
	. *Rest 90 seconds .
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
	. *Rest 60 seconds .

 

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.