Hey Team SELF, whos still with us?!
We hope youre feeling strong and motivated.
These two types of movements dont require external weight, either.
Katie Thompson
Today youll see just how using your bodyweight alone can be a tough enough challenge when pushing and pulling.
Once you finish the circuit, take a stab at todays EMOM finisher too.
Itll crunch your core and get your heart racing for a bit of a final cardio boost.
Remember, you’re free to do this!
The upper-body strength workout below is for Day 18 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.
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; its a strength move.
Extend both of your hands overhead (so youre 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, just focus on your upper body.
Now step your left foot back so you are kneeling on both knees.
Then step forward with your left foot, keeping both knees bent so you finish in a squat position.
Continue to alternate the foot you step back with first.
Engage your core so your lower back gently presses against the floor.
Simultaneously lift your right leg and left hand to meet in the middle above your hips.
Keep your core engaged as you lower to return to starting position.
Continue on the same side, doing all reps on one side, then repeating on the other.
Bend your elbows and lower your body to the floor.
Drop to your knees if needed.
Push through the palms of your hands to straighten your arms.
Rainbow Hop
Stand with your feet wider than hip-width apart and your arms at your sides.
Spring up, raise arms overhead, and land lightly, shifting weight to the left side.
Tap fingertips to the left.
Continue to jump and land on alternating sides.
Mountain Climber
Engage your core and draw your right knee to your chest.
Return to your starting position and immediately draw your left knee to your chest.
Return to your starting position.
Continue to alternate, moving quickly.
Lift your hips and engage your core.
Kick up your right foot and tap your left hand to your right foot.
