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Welcome to the first day of your challenge!
We’re so excited that you’ll be joining us for these strength and cardio workouts.
All of these routines were designed exclusively for SELF by me,Amy Eisinger.
I’m a certified personal trainer and editor here at SELF.
Morgan Johnson/Alexandra Genova
This challenge also starsMirinda Carfrae, a three-time Ironman Triathlon world champion.
Have you printed out your PDF calendar yet and scheduled your workouts?Do that now!
Before you dive in, we recommend you take at least five minutes to warm up.
Alexandra Genova
You cantry this total-body stretchfrom a previous challenge, or do one of your own.
Just do a little movement first, especially if you’re working out first thing in the morning.
Once you’re feeling ready, get started below!
Alexandra Genova
The Workout
Heres a detailed breakdown of the moves youll do.
Do each exercise for 45 seconds, resting 15 seconds between exercises.
Do the entire circuit 2-5 times, then try the Bonus Move.
Alexandra Genova
Bonus Move
At the end of your last circuit, try the move below.
Top image: Photographer:Nadya Wasylko.
Stylist:Yuiko Ikebata.
Alexandra Genova
Hair:Jerome Cultera.
Makeup:Seong Hee.
Prop Stylist:Alex Brannian.
AthleteMirinda Carfraewears Tory Sport bra, similar styles attorysport.com, P.E.
Nation leggings, similar styles atpe-nation.com, Hoka ONE ONE Gaviota Leather shoes, $160,hokaoneone.com.
Workout images and gifs: Photographer:Alexandra Genova.
Stylist:Yuiko Ikebata.
Hair:Jerome Cultera.
Makeup:Deanna Melluso.
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.
