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The workout below is for Day 15 of the Good Vibes Workout, a four-week workout plan.

4 Bodyweight Moves to Work Your Core and Lower Body

Katie Thompson

Welcome to Week 3 of the Good Vibes Workout!

Its Day 15, which means youre officially more than halfway through this 28-day program.

The midpoint marks a perfect time to check in with yourself and see how youre feeling.

Stand tall with your feet hipwidth apart and core engaged. Send your hips back and bend your knees to drop into a…

Think about your most recent workouts: Has anything felt easier?

Are there any exercises that you feel more confident doing?

How about in your daily life?

Start in a high plank with your palms flat on the floor hands shoulderwidth apart shoulders stacked directly above your…

Have you had a little bit more energy lately, or some extra pep in your step?

Maybe youre sleeping more soundly at night?

We hope youre starting to reap some of the positive benefits of regular, joyful movement.

Stand with your feet about shoulderwidth apart and engage your core. Step backward with your left foot landing on the…

Todays strength workout builds on some of the exercises youve already done.

The plank up-down is back, and you’ve got another reverse lunge variation to try.

(Youre also free to skip this step if it feels like too much to keep track of.)

Lie faceup with your legs extended and hands overhead so all limbs are resting on the floor. Engage your core so your…

Youve also got a new bonus protocol to try this week.

With any time left over, rest.

At the top of the next minute, start again!

Stand with your feet close together and core engaged. Come into a half squat by bending both knees just a little and…

Youll repeat that pattern a total of four times in four minutes.

Clear some space, and lets get moving!

Complete each exercise for your chosen work/rest interval:

After all 5 exercises, rest for 60 seconds.

EMOM stands for every minute on the minute.

With any time left over, rest.

At the top of the next minute, repeat.

Continue for a total of 4 minutes.

Hair: Jerome Cultrera for LAtelier.

Makeup: Steven Canavan for LAtelier.

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Creative Direction: Amber Venerable.

Athletes listed in order of appearance.Landyn Panwears: Top:Reebok, similar styles.

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Shoes:APL, similar styles.Keri Harveywears: Top:ReebokLux Racer Padded Colorblocked Bra, $40.

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