You made it! For the final day of our SELF Better Together Challenge, we’ll be doing a combination cardio strength workout. This workout is loaded with a little bit of everything—think of it like putting rainbow sprinkles on top of your ice cream cone.
We’re going to move and groove through all sorts of funky bodyweight moves, showing off all the great stuff we’ve learned over the last four weeks. (Oh, you thought we wouldn’t pull out all the stops for our grand finale?!) In this workout we’ll squat, corkscrew, glute bridge march, panther plank, and yes, even burpee. Then, in our five-minute countdown finisher, we’ll show off our form and speed with mountain climbers, bodyweight dips, skaters, and more.
If you’re sad to say goodbye to our Better Together Challenge, don’t fret—we’ve got tons more workouts, tips, challenges, and community you can tap into. If you want another monthlong program, check out our At-Home Workout Challenge from last spring. If you’re looking for more one-off workouts, you can search by workout type and body area targeted here. And if you just want to chill the heck out, we recommend going here.
Thanks for joining our challenge and getting 2021 off to an awesome start. It’s only up from here, Team SELF.
The cardio strength workout below is for Day 28 of the SELF Better Together Challenge. Check out the full month of workouts right here. Or go to the workout calendar here.
WORKOUT DIRECTIONS
Do each move below for your selected interval of work and rest. At the end of all the moves, rest for 60 seconds. That’s 1 circuit. Do the circuit 3–5 times. Then try the countdown finisher.
- Option 1: 30 seconds of work, 30 seconds of rest
- Option 2: 40 seconds of work, 20 seconds of rest
- Option 3: 50 seconds of work, 10 seconds of rest
EXERCISES
- Squat
- Corkscrew
- Glute Bridge March
- Panther Plank to High Plank
- Burpee
COUNTDOWN FINISHER
Start a timer for 5 minutes. Do each move below for the indicated number of reps, as quickly as possible, with no rest. After you finish all the moves, hold a forearm plank until the timer runs out. Note: Each side equals 1 rep.
- Mountain Climber x 50 reps
- Skater x 40 reps
- Lateral Lunge x 30 reps
- Bodyweight Dips x 20 reps
- Burpee x 10 reps
- Forearm Plank Hold
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Katie Thompson1 Squat
- Stand tall with your feet hip-width apart and core engaged.
- Send your hips back and bend both knees to drop into a squat, allowing your knees to bend to at least 90 degrees, so both thighs are parallel to the floor.
- Return to starting position by squeezing your glutes to stand.
- Make it harder: You can hold a dumbbell at your chest or a dumbbell in each hand.
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Katie Thompson2 Corkscrew
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Start in a high plank position with your wrists directly under your shoulders, core engaged, hips level, and legs extended straight out behind you.
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Lift your right hand and left foot a few inches off the floor. Swing your left foot under and past your body, allowing your body to naturally rotate, and tap your right hand to your left toes.
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Return to your starting high plank position and repeat on the other side.
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Make it easier: The closer you walk your feet in and the more you lift your hips, the easier this move will become. You can also move slowly and keep your knees slightly bent throughout. If your flexibility does not allow you to tap your toes, tap your shin or knee instead.
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Katie Thompson3 Glute Bridge March
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Lie faceup with your knees bent, feet flat on the floor, and heels a few inches away from your butt so that your fingertips graze your heels when arms are at your sides.
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Squeeze your glutes, engage your core, and lift your hips, keeping your knees close together (don’t let your legs splay wide as you lift).
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Hold in the lifted position and march your right leg, then your left leg, without dropping your hips.
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Once all reps are completed, place both feet back on the floor, and slowly lower your hips to return to your starting position.
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Katie Thompson4 Panther Plank to High Plank
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Start in an all-fours position with wrists under your shoulders and knees directly under your hips. Tuck your toes and lift your knees a few inches off the floor, so that you feel your core engage. Your back should be flat, and your weight evenly distributed on your hands and toes. This is your panther plank.
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From this position, step your right toes back to straighten your leg, then step your left toes back to straighten your leg, coming into a high plank position. Pause here for a breath.
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Now step your right foot forward, then your left foot forward, returning to your panther plank position.
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Continue to alternate between panther plank and high plank.
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Katie Thompson5 Burpee
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Stand with your feet shoulder-width apart and arms by your sides.
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Squat and reach forward to place your hands on the floor, shoulder-width apart.
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Jump your legs straight out behind you into a high plank with your hands stacked underneath your shoulders.
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Bend your elbows to lower your chest all the way to the floor, then straighten your arms to return to a high plank.
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Jump your feet toward your hands.
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Spring up, reaching your arms overhead.
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Land lightly on your feet and immediately drop down into your next rep.
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Katie Thompson6 Mountain Climber
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Start in a high plank position, with your wrists directly under your shoulders, core engaged, hips level, and legs extended straight behind you.
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Engage your core and draw your right knee to your chest.
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Return to your starting position and immediately draw your left knee to your chest.
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Return to your starting position.
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Continue to alternate, moving quickly.
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Katie Thompson 7 Skater
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Stand with your feet hip-width apart. Lift your right leg and jump to the right. Let your left leg straighten and follow.
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As you land on your right foot, swing your left foot behind you and tap the floor with your left toes. Swing your left hand in front of your body as your right arm swings behind you, naturally.
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Swing your left leg back to the left and jump, landing lightly on your left foot and allowing your right foot to swing behind you. Swing your right arm in front, left arm behind.
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Continue to alternate sides, moving as quickly as possible.
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Kelsey McClellan8 Lateral Lunge
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Stand with your feet together, hands either on your hips or clasped in prayer at chest height.
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Take a big step out to the right with your right foot. Hinge forward at the hips, push your butt back, and bend your right knee to lower into a lunge.
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Pause for a second, and then push off your right foot to return to starting position.
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Repeat on the other side.
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Katie Thompson9 Bodyweight Dips
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Start seated on the floor with knees bent, feet flat on the floor, and hands on the floor behind you with fingers facing forward. Engage your core and lift your hips until your torso is straight (your hip flexors are fully extended).
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From here, with your core engaged, bend both elbows and lower back down until your butt taps the floor. Work to keep your elbows parallel to your body—don’t let your elbows wing out.
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Keeping yourself supported with your hands, straighten both arms to push back up.
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Repeat, keeping your core tight throughout and weight in your arms.
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Katie Thompson10 Forearm Plank Hold
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Place your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel. Extend your legs behind you, feet hip-width apart. Tuck your tailbone and engage your core, butt, and quads.
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Hold.
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Make it easier: If it’s difficult to hold the plank for the full time period, gently allow your knees to come to the floor, take a few deep breaths, then lift them again. Resist the urge to simply collapse your chest to the floor. Work to bring knees to the floor with control, then lift them again.
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