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Hope you’re enjoying the challenge!
Katie Thompson
If you landed on this page and want to learn more, check out the28-Day Cardio and Strength Challengehere!
Todays leg strength workoutfeaturing some upper body work, toois all about building muscle.
Youll be doing a combination lunge variation, a biceps curl to overhead press, plus bird-dog crunches.
In a moderate zone of 3 to 5, talking should need more effort, but still be sustainable.
And from 7 to 9, talking should be impossible due to your effort.
For these workouts, try working somewhere between a 5 and 7.
Also know its OK to work at different intensities on different days depending on how you feel.
The arm and leg strength workout below is for Day 4.
Check out the full month of workoutsright here.
Or go to theworkout calendar here.
After your last move, rest for 60 seconds.
That’s 1 circuit.
Do the entire circuit 3-5 times.
After your last circuit, try the Bonus Move for 60 seconds.
Youll need two dumbbells to complete this workout.
Curtsy to Lateral Lunge - Repeat on Each Side
Stand with your feet shoulder-width apart.
This is your starting position.
Step your right foot diagonally behind you and lower your right knee until it almost touches the ground.
Your front knee should bend to about 90 degrees.
Push through your left heel to stand back up and straighten your left leg.
Your weights will stay stationary the entire time.
Do all of the reps on one side, then repeat on the other side.
This is the starting position.
Slowly curl your hands up toward your shoulders, squeezing your biceps.
Keep your elbows tight to the sides of your body.
Slowly lower your arms, then straighten your elbows to return to your starting position.
Engage your core to maintain balance.
Think about driving your foot toward the wall behind you.
They may not touch, and thats OK.
Reverse the movement and extend your arm and leg back out.
Do all the reps on one side, then repeat on the other side.
Tuck your tailbone and engage your core, butt, and quads.
This is your starting position.
Press through your forearms and pike your hips, creating an inverted V shape with your body.
Your head should now be between your shoulders.
Pause for a second and then slowly lower back into your forearm plank.
Pin This Workout!
All images and gifs: Photographer:Katie Thompson.
Stylist:Rika Watanabe.
Hair:Hide Suzuki.
Makeup: Rachel Ghorbani.
All products featured on SELF are independently selected by our editors.
If you buy something through our retail links, we may earn an affiliate commission.
