This is it, the final day of the 4-Week At-Home Workout Challenge.
Give yourself a big round of applause for showing up every single day.
All of us at Team SELF are extremely proud of your commitment and your progress.
Katie Thompson
The good news is youve seen all of these exercises before.
That means there isnothingin this workout that you cant handle.
Let that fuel you through the next 30 minutes.
Let that be your motivation to give everything you have to finish strong and with confidence.
The cardio workout below is for Day 27.
Dont forget to check out the full month of workoutshere, or go to the workout calendarhere.
Workout Directions:
Do each move below for your selected period of time and rest.
At the end of all the moves, rest for 60 seconds.
That’s one circuit.
Do the entire circuit three to five times.
If there’s any time left over, hold the last move until the clock runs out.
Explosive Sprinter Lunge (right side)
Stand tall with your feet hip-width apart.
Step your right foot back a few feet into a lunge position.
Push through your left foot to explosively jump into the air, driving your right knee toward your chest.
Land with a soft knee (that’s one rep) and step back immediately into another lunge.
Do all your reps on one side.
Explosive Sprinter Lunge (left side)
Step your left foot back a few feet into a lunge position.
Push through your right foot to explosively jump into the air, driving your left knee toward your chest.
Lunge Jump
Stand with your feet together.
Your right knee should be above your right foot and your butt and core should be engaged.
Hold your hands in front of your chest.
Push through both feet to jump straight up, swinging your arms by your sides to add momentum.
As you land, lower into a lunge before immediately jumping again.
Continue for a set amount of time on one side, then repeat with the other leg.
you’re free to also switch legs as you jump if you prefer.
Place your feet hip-width apart.
Pause here for a second, then return to start.
That’s one rep.
Repeat on the other side.
Push your hips up and back to move into a Downward Dog with your heels reaching toward the floor.
Return your right hand to the floor and shift your weight forward to come back into high plank.
Now shift back into Downward Dog but this time tap your left hand to your right ankle.
Return to high plank.
If there’s any time left over, hold the forearm plank until the clock runs out.
Jump both legs out while raising both arms above your head until your hands meet.
Return to starting position.
Bend your elbows and bring your palms together in front of your chest.
This is the starting position.
Step forward (about two feet) with your right foot, and plant it firmly on the floor.
Bend both knees to create two 90-degree angles with your legs.
Your right quad should be parallel to the floor and your right knee should be above your right foot.
Your butt and core should be engaged.
Push through your right foot to return to the starting position.
Pause here for a second, then return to start.
Extend your legs behind you, feet hip-width apart.
Tuck your tailbone and engage your core, butt, and quads.
Hold until your four-minute bonus round is over.
