Sometimes, the very idea of doingcardiocan be dreadful.
Mixing and matching is all good here, as long as you double-check youre not pushing yourself too hard.
If something feelsuncomfortable or painful, stop your workout and feel it out.
Kelsey McClellan
And as we always say at SELF, do what feels right for you.
The full-body circuit workout below is for Day 16 of theSELF Better Together Challenge.
Check out the full month of workouts righthere.
Or go to the workout calendarhere.
If you havent signed up to receive daily emails, do thathere.
Do each move below for your selected interval of work and rest.
At the end of all the moves, rest for 60 seconds.
That’s 1 circuit.
Do the circuit 35 times.
Then try the EMOM finisher.
If you finish in under 60 seconds, rest.
At the start of the next minute, repeat the circuit again.
Continue in this way for 4 minutes.
Mime swinging the rope with your wrists while you jump both feet up.
attempt to hop as quickly as possible, going for speed more than height.
Bend both knees and sink into a curtsy squat, keeping your hips tucked and core engaged.
Return to your starting position and do another squat, then repeat the curtsy lunge on the same side.
Do all of the reps on one side, then repeat on the other.
Lower to return to hollow hold position and repeat.
Lift your right hand and left foot a few inches off the floor.
Return to your starting high plank position and repeat on the other side.
it’s possible for you to also move slowly and keep your knees slightly bent throughout.
If your flexibility does not allow you to tap your toes, tap your shin or knee instead.
Squat Thrust
Think of this move as a modified burpee without the jump or push-up.
Stand with your feet hip-width apart, core engaged, and hands at sides.
Jump your feet back to come into a high plank position and pause.
Make it harder: Add a vertical jump as you stand.
Again, see to it to keep your hips level and do not allow your torso to twist.
Continue to alternate hand taps, keeping your core engaged and your hips as steady as possible.
