The workout below is for Day 20 of the SELF 2022 Spring Challenge. Check out the full four-week workout program right here. Or go to the workout calendar here. If you’d like to sign up to receive daily emails for this challenge, you can do that here.
In today’s cardio and core HIIT routine, you’ll be cycling through four exercises: the crab walk to jump, mountain climber twist, squat to oblique crunch, and jumping jack. Plyometric exercises (jumping moves) bookend this circuit, which serves to keep your heart rate high throughout.
This HIIT routine is also rich with moves that have you working in the transverse plane of motion—basically, exercises that involve rotation or twisting. Training in this way is important because it better mimics the requirements of everyday life, which helps guard against injury. And it also gives a significant challenge to your obliques, the muscles that run along the sides of your abdomen.
If you’re not feeling up to jumping in this workout, you can absolutely modify the plyo moves in a way that works for you. For instance, you can sub in an overhead reach in the crab walk to jump, or do a side-step in the jumping jack.
If you do plan to jump, this is a great opportunity to make sure your shoes are working for you. Shoes that are too tight, rub, or don’t offer enough support are likely going to feel more bothersome in a routine that’s higher-impact like this one. If you feel like your kicks have seen better days, check out some options here for some solid replacements.
WORKOUT DIRECTIONS
Complete each exercise for the chosen work/rest interval:
I = 30 seconds work, 30 seconds rest
II = 40 seconds work, 20 seconds rest
III = 50 seconds work, 10 seconds rest
Rest 60 seconds between rounds. Complete 2 to 5 rounds.
EXERCISES
- Crab Walk to Jump
- Mountain Climber Twist
- Squat to Oblique Crunch
- Jumping Jack
BONUS EMOM
After your last circuit, try the bonus EMOM: Do both moves for the recommended number of reps aiming to finish in under 60 seconds. If you have time left over, rest. At the top of the next minute, start again. Repeat 4 times total (a total of 4 minutes).
- Squat to Oblique Crunch (8 to 10 reps)
- Russian Twist (8 to 10 reps)
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Katie Thompson1 Crab Walk to Jump
- Stand tall with your feet hip-width apart and core engaged.
- Send your hips back and bend the knees to drop into a quarter squat.
- Staying in the squat position, step to the right with your right foot and allow your left to follow. Take two more steps to the right with your right foot.
- Explode up, jumping and extending your legs fully, sending your arms behind you to help with momentum.
- Land lightly on the balls of your feet and immediately drop into a squat again. Repeat on the other side. This is 1 rep.
- Continue to alternate directions.
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Katie Thompson2 Mountain Climber Twist
- Start in a high plank, with your palms flat on the floor, hands shoulder-width apart, shoulders stacked above your wrists, legs extended, and core engaged. This is the starting position.
- Keeping your core tight, draw your right knee to your left shoulder.
- Return to the starting position and immediately draw your left knee to your right shoulder. This is 1 rep.
- Continue to alternate. The quicker you move your legs, the more of a cardio challenge this will become.
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Katie Thompson3 Squat to Oblique Crunch
- Stand with your feet slightly wider than shoulder-width apart, hands touching in front of your chest. This is the starting position.
- Engage your core and keep your chest lifted and back flat as you shift your weight into your heels; push your hips back and bend your knees to lower into a squat.
- Come back upright, and use the momentum to bring your left knee in toward your chest. Crunch down toward your knee and twist your torso to the left so that your right elbow taps your left knee. Bring your knee down, and bring your hands back to the starting position.
- Squat down again, and repeat the oblique twist on the other side. This is 1 rep.
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Katie Thompson4 Jumping Jack
- Stand with your feet together, core engaged, and hands at sides.
- Jump your feet wider than hip-width apart, and bring arms up to clap hands overhead.
- Jump your feet back together and bring arms to sides to return to the starting position.
- Repeat as quickly as possible, going for height and speed.
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Katie Thompson5 Russian Twist
- Sit with your knees bent out in front of you, feet flexed, and heels on the floor.
- Hold your hands in front of your chest and lean your torso back until you feel your abdominal muscles engage.
- Slowly twist your torso from right to left. Remember to keep your core tight (and breathe!) throughout.
