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Welcome to your first day of the28-Day Cardio and Strength Challenge!
Katie Thompson
Were so excited youll be joining us for the next four weeks for 20 brand-new strength and cardio workouts.
Todays total-body workout is pretty straightforward, and we hope it helps to ease you into this challenge.
Youll notice that for all of the workouts in this challenge, you have three different options for intensity.
That way you might move up if it felt too easy, or take it down a notch.
Youll need a set of two dumbbells for this total-body workout.
Theyre pricey, but youll have several weights in a single space-saving equipment.
We always suggest you do a warm-up firstespecially if youre doing this workout first thing in the morning.
Try thisfive-minute routine, thisbodyweight option, or do something of your own.
Her biggest piece of advice for someone starting fresh?
Dont listen to your inner critic.
Your inner critic is the biggest liar in the world.
The total-body workout below is for Day 1 of the challenge.
Check out the full month of workoutsright here.
Or go to theworkout calendar here.
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.
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.
Dumbbell 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.
(If youre using 2 dumbbells, hold one in each hand with elbows bent at shoulder-height.)
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 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.
Hold in the lifted position and march right leg, then left leg, without dropping hips.
Extend your legs behind you, feet hip-width apart.
Tuck your tailbone and engage your core, butt, and quads.
Pin This Workout!
All images and gifs: Photographer:Katie Thompson.
Stylist:Rika Watanabe.
Hair:Hide Suzuki.
Makeup: Rachel Ghorbani.
