For the final day of ourSELF Better Together Challenge, well be doing a combination cardio strength workout.
(Oh, you thought we wouldnt pull out all the stops for our grand finale?!)
If you want another monthlong program, check out ourAt-Home Workout Challengefrom last spring.
Katie Thompson
If youre looking for more one-off workouts, you might search by workout throw in and body area targetedhere.
And if you just want to chill the heck out, we recommend goinghere.
Thanks for joining our challenge and getting 2021 off to an awesome start.
Its only up from here, Team SELF.
Or go to the workout calendarhere.
Do each move below for your selected interval of work and rest.
At the end of all the moves, rest for 60 seconds.
Do the circuit 35 times.
Then try the countdown finisher.
Start a timer for 5 minutes.
Do each move below for the indicated number of reps, as quickly as possible, with no rest.
After you finish all the moves, hold a forearm plank until the timer runs out.
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.
Your back should be flat, and your weight evenly distributed on your hands and toes.
This is your panther plank.
Pause here for a breath.
Now step your right foot forward, then your left foot forward, returning to your panther plank position.
Continue to alternate between panther plank and high plank.
Burpee
Stand with your feet shoulder-width apart and arms by your sides.
Squat and reach forward to place your hands on the floor, shoulder-width apart.
Jump your legs straight out behind you into a high plank with your hands stacked underneath your shoulders.
Jump your feet toward your hands.
Spring up, reaching your arms overhead.
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.
Skater
Stand with your feet hip-width apart.
Lift your right leg and jump to the right.
Let your left leg straighten and follow.
Swing your left hand in front of your body as your right arm swings behind you, naturally.
Swing your right arm in front, left arm behind.
Continue to alternate sides, moving as quickly as possible.
Take a big step out to the right with your right foot.
Pause for a second, and then push off your right foot to return to starting position.
Repeat on the other side.
Work to keep your elbows parallel to your bodydont let your elbows wing out.
Keeping yourself supported with your hands, straighten both arms to push back up.
Repeat, keeping your core tight throughout and weight in your arms.
Extend your legs behind you, feet hip-width apart.
Tuck your tailbone and engage your core, butt, and quads.
Resist the urge to simply collapse your chest to the floor.
Work to bring knees to the floor with control, then lift them again.
