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Welcome to Week 3 of the28-Day Cardio and Strength Challenge!
Katie Thompson
We hope you’ve been enjoying the workouts so far.
Today’s full-body dumbbell workout features a new burnout challenge to try plus a brand new trainer to meet.
Today’s workout is a 30-minute full-body strength workout.
After you complete your circuits, there’s a Tabata burnout at the end.
For each workout this week, you’ll alternate between two exercises.
It goes by fasttrust us.
Morit’s personal fitness journey began when she was just 14 years old and joined a local gym.
If you’re looking for new moves to try along with some serious motivation,follow her now.
The full-body dumbbell workout below is for Day 15.
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 Tabata.
Youll need two dumbbells to complete this workout.
Bonus: TabataDo each move for 20 seconds, resting 10 seconds between moves.
Repeat the circuit 4 times for a total of 4 minutes.
Bring your right hand back to your right shoulder as you return to your starting position.
Continue to squat and stand to punch, alternating sides each time.
Your back should be flat, and your weight evenly distributed on your hands and toes.
This is your panther plank.
Now step your right foot, then left foot forward again to return to your panther plank position.
Bend both knees to 90 degrees and sink into a lunge.
As you lower into your lunge, raise both arms straight your 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.
Repeat on the same side, keeping feet in a stationary position, for 45 seconds.
Then switch the foot thats in front, and repeat on the other side.
Squeeze your glutes and lift your feet off the floor as well.
Be mindful to not crunch your low back as you lift.
This move is not about flexibility; it’s a strength move.
Extend both of your hands overhead (so you’re flying like superman!
), then engage your shoulders to pull your arms back to their goalpost position.
Exhale as you lower everything back to the floor.
Make it easier:Do not lift your feet off the floor.
Focus on lifting just your upper body instead.
After your last circuit, try the Tabata.
Bonus: TabataDo each move below for 20 seconds, resting 10 seconds between moves.
Repeat the circuit 4 times for a total of 4 minutes.
x 20 seconds
Tuck-Up
Lie faceup, with legs extended and arms overhead.
Now crunch up, bringing your knees to your chest, and wrapping your hands lightly around your shins.
Lower to return to hollow hold position, and repeat.
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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.
