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You’ve made it!
Katie Thompson
Welcome to the final day of your28-Day Cardio and Strength Challenge!
You only need your bodyweight for today’s full-body workout with no equipment.
We recommend you warm-up thoroughly first so it’s possible for you to give this routine your everything.
you’ve got the option to browse any of our previous challengesright here.
You might especially love theSpring 2019 Challengeor theReady, Set, Sweat Challenge.
If you’re not quite ready to jump into another 28 days of workouts (we feel you!
), consider this3-Day, 30-Minute Strength and Cardio Plan.
And if you’re really feeling creative, you’re able to always build your own workout routines.
We’ve got plenty of tips on how to do thatright here.
Now, let’s do this!
The full-body workout with no equipment below is for Day 28.
Check out the full month of workoutsright here.
Or go to theworkout calendar here.
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 AMRAP.
Bonus: AMRAP(As Many Rounds As Possible)Do 10 reps of each move below in order.
Complete as many rounds as you’re free to in 4 minutes, resting as little as possible.
For the Side Plank Twist, you’ll do 10 reps on each side.
(This position should be similar to a malasana squat pose, if you practice yoga.)
Lift both hands fully off the floor so all of your weight is in your feet.
Extend your right arm to the ceiling.
Rotate your torso toward the floor, wrapping your right hand underneath your torso.
Don’t let your hips dropthe movement should just come from your core.
Re-extend your arm toward the ceiling to complete the movement.
Do all of the reps on one side, then repeat on the other.
Squat Pulse
Stand with your feet hip width apart and core engaged.
give a shot to stay low and not stand up entirely for the full amount of time.
Tuck-Up
Lie faceup, with legs extended and arms overhead.
Now crunch up, bringing your knees to your chest, and wrapping your hands lightly around your shins.
Lower to return to hollow hold position, and repeat.
Tuck your tailbone and engage your core, butt, and quads.
Again, focus on maintaining core engagement and not piking your hips.
Continue to rock forward and back.
After your last circuit, try the AMRAP.
Bonus: AMRAPDo 10 reps of each move below in order.
For the Side Plank Twist, you’ll do 10 reps on each side.
x 10 reps on each side
x 10 reps
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All images and gifs: Photographer:Katie Thompson.
Stylist:Rika Watanabe.
Hair:Hide Suzuki.
Makeup: Rachel Ghorbani.
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.
