Last Week’s Workouts Plus Full-Body-Licious Fitness

Last Thursday was a monster day: I took 15,204 steps!

I wasn’t even exercising,  I was just running errands and shopping in the city center. On my feet. I was really exhausted in the evening and had no energy left for my scheduled kettlebell workout.

On average, I took 10,929 steps per day. Here’s a breakdown of my workouts:

  • 1 x Sansone’s 2’mile walk
  • 1 x 50- minute Nordic walk
  • 1 x 30 minute kettlebells + strength training
  • 4 x 30-50 minute regular walks

You can see that I do a lot of walking.  That’s going to change.

Flavia Del Monte’s Full-Body-Licious Fitness Program

Last week I mentioned I was planning on purchasing a new workout program. I got Flavia Del Monte’s Full-Body-Licious Workout (aka a Female’s Formula For A Flawless Figure).  🙂

I’ve purchased other online programs, all developed by male trainers. While there was nothing wrong with those programs, I always had a feeling they were programs specifically developed for men. After reading Flavia’s blog and watching a couple of videos I was convinced enough to give her program a try.


Guess what I my first thought was after downloading and checking out the videos?

“Eek, I’m in trouble! I’m never going to be able to do the workouts!”

You’re expected to do 5 hour-long full-body workouts that consist of compound movements and high intensity training (HIT). Because the program is too advanced for me as it is, my first task was to figure out modifications that suit my fitness level.

For example, I’m not able to do push ups, so there’s no way I’m going to do the push up plus burpee combo. Just burpees for me.

I’m glad you can’t see what my “burpees” look like! I have a distinct memory that they must have been easier.  But that was when I was younger… 😀

The five workouts in the Full-Body-Licious program focus on different body parts:

  1. Day 1: Tight and Trim Thighs
  2. Day 2: Show-off Stomach
  3. Day 3: Booty Booster
  4. Day 4: Sleek & Shapely Shoulders
  5. Day 5: Beautiful Backside

My plan is to do 3 workouts per week in the beginning with one day between them. When I get stronger, I’m going to make increase the number of workouts until I do all five in a week. My goal is to gradually get fit and strong and avoid overuse injuries. My motto: less is more.

I’ve done the first two workouts already. I especially loved the closed squats, “curtsies”, wide squats with Arnold press and woodcutters that were part of the thigh workout. I could feel the workout exercised my thighs from all angles.

I had more trouble with the stomach workout I did yesterday.  🙁

My stability ball jack knives really weren’t jack knives and I had to do side planks without crunches! And how on Earth are you supposed to touch the floor with your fingertips when you can’t unglue your sweaty forearms from the ball? I guess I should use talcum next time?


I’m already feeling a bit different, as if my body had just been waiting for new stimulation.

I don’t think I’m ever going to have the kind of body (and abs) Flavia Del Monte has, but that’s not the point. I do expect to be much stronger and able to do those straight-body push ups when I finish, even if that takes me 6 months.

Also read my official Full-Body-Licious Review.


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  1. Hi Satu! It sounds like you’re doing very good with your fitness plan.

    New exercise plans take time. So your plan to just get better a little at a time is smart and will work for you.

    I don’t know if you read my posts about how long it took me to do basic poses of yoga, but I did eventually get better and you will too. Because you’re planning a long-term plan. You’ll probably have a very nice Christmas present for yourself from yourself this year.

    I still am going to make a post on this, but I’ll tell you how to learn how to build up to doing regular push-ups.

    First, you get down on your hands and knees. Don’t worry about if your butt sticks completely out, just focus on keeping your back straight and do the push-up motion with your arm until your chin hits the ground and come back up.

    When you can do the first pre-push-up exercise well (10 times), move your knees a little further back and then focus on keeping your back straight and do the push-up motion with your arms until your chin hits the ground and come back up.

    As you get better, keep moving those knees a little further back, while keeping your back straight and doing the push-up motion with your arms. Eventually, you will end up doing a bent knee push-up with your butt not sticking out at all anymore.

    After doing bent knee push-ups well, it’s time to do regular push-ups. They are not much harder at this point.

    When I first learned to do push-ups, I did staggered sets all day long. In other words, I did 10 push-ups in the morning, then another set of them at lunch, then another set in the afternoon, and a last set in the evening. Not too many at once, but it all adds up.

    You could be doing great push-ups by Christmas with this plan. I hope I explained this well and that it helps you a little.

    I love it that you want to do push-ups. You really seem to have a good strategy and attitude for your fitness right now. It’s fun to read your posts for this reason.

    🙂 Marion

    • Satu says:

      Thank you for commenting, Marion! If you say I’ll be able to do push ups till December I’m inclined to believe you. 🙂

      I started incorporating your advice and substituted a push up today with the easier version you described in the comment.

      Let’s see how it goes!

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