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Today’s bodyweight workout includes a cool combination move: the shoulder tap to mountain climber.

Mirinda Carfrae  SELF Spring 2019 Fitness Challenge

Nadya Wasylko

Add a mountain climber to a spiderman for a more intense core workout.

With a little creativity, there are plenty of possibilities.

Start today’s workout with a warm-up first.

Day 19 Workout  SELF Spring 2019 Fitness Challenge

Morgan Johnson/Alexandra Genova

you might dothis dynamic routine, or do something of your own.

The Workout

Heres a detailed breakdown of the moves youll do.

Do each move below for 45 seconds, resting 15 seconds between moves.

shoulder tap to twisting mountain climber

Alexandra Genova

At the end of each circuit, rest for 60 seconds.

Do the entire circuit 2-5 times, then try the EMOM (Every Minute on the Minute).

Do the entire circuit 2-5 times, then try the EMOM to finish.

singleleg glute bridge  SELF May 2019 Challenge

Alexandra Genova

If you have time left over, rest.

At the top of the next minute, start again.

Repeat for 4 minutes.

scorpion  SELF May 2019 Challenge

Alexandra Genova

Spiderman

x 20 reps

Pop Squat

Top image: Photographer:Nadya Wasylko.

Stylist:Yuiko Ikebata.

Hair:Jerome Cultera.

squat to standing crunch  SELF May 2019 Challenge

Alexandra Genova

Makeup:Seong Hee.

Prop Stylist:Alex Brannian.

AthleteMirinda Carfraewears swim cap, goggles, and trisuit all by TYR, similar styles attyr.com.

UpDown Plank  SELF Spring 2019 Fitness Challenge

Alexandra Genova

Workout images and gifs: Photographer:Alexandra Genova.

Stylist:Yuiko Ikebata.

Hair:Jerome Cultera.

spiderman  SELF May 2019 Challenge

Alexandra Genova

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.

pop squat  SELF May 2019 Challenge

Alexandra Genova