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Its time to finish off the first week of the28-Day Cardio and Strength Challengewith your Day 7 workout!
Katie Thompson
This is also the last workout in Week 1amazing job, by the way!
If youre not moving very much, thats fine!
The lower-body dumbbell workout below is for Day 7.
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.
Wide Squat to Narrow Squat
Stand with your feet hip-width apart and core engaged.
From this more narrow stance, do a squat by sending your hips back and bending both knees.
It’s OK if this squat is not as deep as your other squats typically are.
Return to a standing position.
Now step out wide to the right with your right foot.
Squat again by sending your hips back with your feet wide apart.
You may find it comfortable to adjust your toes by turning them out slightly.
Stand and return to your starting position, and do a narrow squat again.
On your next wide squat, step out wide with your left foot.
Continue to alternate the foot you step out with for your wide squats.
Bend both knees to 90 degrees and sink into a lunge.
As you lower into your lunge, raise both arms straight out to your sides.
At the bottom of your lunge, your arms should be raised to shoulder height.
Straighten both knees as you lower your arms to your sides, and return to starting position.
Then switch the foot thats in front, and repeat on the other side.
Toe Touch Crunch
Lie faceup with your legs extended straight up to the ceiling, feet flexed.
Crunch up, reaching your right fingertips toward your left flexed toes.
Bonus Move: Body Saw
After your last circuit, try the bonus move for 60 seconds.
Tuck your tailbone and engage your core, butt, and quads.
Again, focus on maintaining core engagement and not piking your hips.
Continue to rock forward and back.
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.
