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Challenge yourself today by trying to move a bit faster or adding in another round.
Nadya Wasylko
If you’ve been three rounds up to this point, try doing four today.
We promise you’ll be feeling it tomorrow.
Don’t forget to kick things off with an easy warm-up, like thesethree dynamic stretches.
Morgan Johnson/Alexandra Genova
The Workout
Heres a detailed breakdown of the moves youll do.
Do each move below for 45 seconds, resting 15 seconds between moves.
At the end of each circuit, rest for 60 seconds.
Alexandra Genova
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.
If you have time left over, rest.
Alexandra Genova
At the top of the next minute, start again.
Repeat for 4 minutes.
Toe Touch Crunch
x 20 reps
Rainbow Plank
Top image: Photographer:Nadya Wasylko.
Alexandra Genova
Stylist:Yuiko Ikebata.
Hair:Jerome Cultera.
Makeup:Seong Hee.
Alexandra Genova
Prop Stylist:Alex Brannian.
AthleteMirinda Carfraewears swim cap, goggles, and trisuit all by TYR, similar styles attyr.com.
Workout images and gifs: Photographer:Alexandra Genova.
Alexandra Genova/David Mitchell
Stylist:Yuiko Ikebata.
Hair:Jerome Cultera.
Makeup:Deanna Melluso.
Alexandra Genova
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.
Alexandra Genova
