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But if you’ve been doing all of these workouts bodyweight onlythat’s also totally OK!
Katie Thompson
Using your own bodyweight as resistance can still be a great workout.
Try slowinglike,really slowingdown the movements.
We promise it’ll make a difference.
Since you’re doing the circuit at least three times, you might also get creative.
The lower-body strength workout below is for Day 9.
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 Ladder Challenge.
Youll need two dumbbells to complete this workout.
Ladder ChallengeDo the exercises below for the indicated number of reps as quickly as possible.
Goblet Squat
Stand tall with your feet hip-width apart and core engaged.
Hold 1 heavy weight at chest height, close to your body, with both hands.
Return to your starting position by squeezing your glutes as you stand.
Bend both knees to 90 degrees and sink into a lunge.
As you lower into your lunge, raise both arms straight to your sides.
At the bottom of your lunge, your arms should be straight out and raised to shoulder height.
Straighten both knees as you lower your arms to your sides, and return to your starting position.
Repeat on the same side, keeping feet in a stationary position.
Do all of the reps on one side, then switch to the other side.
Keep your core engaged throughout the entire movement.
This is your starting position.
Slowly curl your hands up toward your shoulders, squeezing your biceps.
Keep your elbows tight to the sides of your body.
Without rotating the weights, press the dumbbells overhead, straightening your elbows completely.
After your last circuit, try the Ladder Challenge.
Ladder ChallengeDo the exercises below for the indicated number of reps as quickly as possible.
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All images and gifs: Photographer:Katie Thompson.
Stylist:Rika Watanabe.
Hair:Hide Suzuki.
Makeup: Rachel Ghorbani.
; APL Men’s TechnLoom Breeze, $200,athleticpropulsionlabs.com.
All products featured on SELF are independently selected by our editors.
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