THE BLOG
06/28/2014 11:21 am ET Updated Aug 28, 2014

Make Your Workout Fly By With This Song-Based, Total-Body Routine

By Jacqueline Risser, SELF

This fitness routine from Mari Melao and Kathy Robb, co-owners of BootCampWF in Westfield, New Jersey, will make your session fly by. Hit play below, then grab a partner and a set of weights.


TOTAL WORKOUT TIME: 22 minutes

Ugly Heart G.R.L.
WORKS TRICEPS, BACK, ABS, BUTT, THIGHS
Cross-country ski in place for 3 counts, squat; repeat, changing lead legs. Chorus: Do triceps dips with alternating leg kicks (as shown, opposite). Return to cross-country. 3:19

Happy Pharrell Williams
WORKS BUTT, THIGHS, ABS; CARDIO
Do alternating reverse lunges until Pharrell sings, "'Cause I'm happy." Face partner; jump and high-five. Drop to a plank facing each other and clap as he says, "Clap along if you feel..." Every time he says "happy," jump and high-five; go back to plank claps. Verses: reverse lunges. When they say, "Happy, happy, happy, happy," do high-five jumps for a finale. 3:52

Stronger Kelly Clarkson
WORKS BICEPS, SHOULDERS, BUTT, THIGHS
Pick up weights. Start with squats and biceps curls. Chorus: Do knee-ups with overhead presses. When the chorus ends, go back to squats and curls. When chorus returns, do knee-ups with overhead presses. 3:41

Roxanne The Police
WORKS EVERYTHING
Every time Sting belts "Roxanne," do a full burpee with a push-up. Jog in place during the "downtime." You'll do about 26 burpees! 3:11

Cups Anna Kendrick
WORKS ABS, CHEST, ARMS
Hold a plank to start. Each time she says "gone," do a push-up. When she says "miss," flip over and do a full sit-up. Hold a plank during the verses. The switch is fast, furious and calorie torching! 2:08

Best Day of My Life American Authors
WORKS BUTT, BACK, HAMSTRINGS
Start in a bridge and hold until chorus. When band says, "This is gonna be the best day of my life," do mountain climbers. Go back to bridge; repeat. 3:14

Flower Moby
WORKS BUTT, THIGHS
Squat every time Moby says, "Bring Sally down." Come up every time he says, "Bring Sally up." 3:26

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