The Full-Body Blast series will engage your entire body, and can be done right in your living room or dorm room. We’ll be mixing strength training with bursts of high cardio! Grab a mat, water bottle, and some weights and get ready to work up a sweat!

[If you have any health concerns, please consult your doctor or physician before performing any exercise posted on this blog. Lil’ Fit Birdie is concerned for your health, but is not responsible for any injuries. Happy workout!]


Begin by stretching (Follow the link for visuals on these stretches)

Music: King of Anything by Sara Bareilles

  • Neck flexion/side bend
  • Shoulder/tricep stretch
  • Latissimus dorsi stretch
  • Quad stretch
  • Hip stretch
  • Spine stretch


You’re ready to break a sweat!


1. Cardio blast:

Music: Shake It by Metro Station

  • During the verses, alternate speed walking and jogging in place. Raise your arms up and down to further increase your heart rate.
  • During the chorus, jump from side to side.
  • During the bridge, pretend to jump rope.

2. 20 Lunges. (1 lunge = right and left) For an extra challenge, hold 4-10 pound weights.

3. Bicep curl/arm raises: Perform a bicep curl, turn wrists out, lift weights straight above your head, lower your arms, turn your wrists in, and release bicep curl. Do 2 sets of 15.

4. Cardio blast: Dance to Beautiful by Group 1 Crew

5. Ab burners:

  • Lemon squeezers 
    • Lie down on your mat. Lift your upper body, coming up to a sit-up position, while bringing your knees towards your chest. Extend your arms forward.
    • Slowly open up, returning to your starting position.
    • Do 2 sets of 15. (Take about 2 minutes between each set.)
  • Leg raises: Lie on your mat. Keeping your legs straight together, raise legs up and down as slowly as possible. Do 2 sets of 15. For an extra challenge, wear ankle weights and lift your upper back off your mat. Place your hands behind your head for neck support.
  • Side plank dipsDo 2 sets of 15 on each side.

6. Cardio blast: 50 jumping jacks

7. 25 Crunches in slow motion. Exhale on your way up.

8. End with a 1-minute plank.

For an extra challenge, do up-downs: while in the plank position, bring yourself up to a push-up position, and back to a plank position. Repeat for as long as you can within the minute.


Repeat the stretches.


Congratulations! You’ve completed Day 1 of the full-body blast series! Get some rest before tomorrow’s challenge!


Some of these photos are courtesy of Core Training Anatomy by Dr. Abigail Ellsworth, published by Thunder Bay Press and used with permission.

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