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Welcome to the last week of the28-Day Cardio and Strength Challenge!
Katie Thompson
Today’s workout will focus on a few different types of lower-body moves.
One brand new exercise you’ll be trying is the runner’s lunge to balance.
You’ll also be trying the corkscrew exercise today.
This one can be a bit tricky at first.
The main point to remember is that you’re always touching your opposite hand to opposite toes.
Take it slow and build that speed gradually.
You’ve also got a new burnout protocol to try:the AMRAP.
That stands for “as many rounds as possible.”
Each of the mini circuits in our AMRAPs this week will have 3 moves.
The goal with an AMRAP is to move continuously.
Our athlete this week isDelise Johnson, a certified trainer and strength coach at Crunch Gym.
The lower-body bodyweight exercises below are for Day 22.
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 could in 4 minutes, resting as little as possible.
Duck Walk to Stand
Stand with your feet hip-width apart and core engaged.
From this squat position, step your right foot forward, then your left foot forward.
Continue to repeat this pattern, squatting and walking forward to stand.
Then squat and walk backward, to stand.
At the halfway point, switch the foot you typically lead with.
Do all of the reps on the same side, then repeat on the other side.
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 your left leg to your starting position.
Continue to alternate, moving quickly.
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.
you’ve got the option 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.
After your last circuit, try the AMRAP.
Crunch up, reaching your right fingertips toward your left flexed toes.
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All images and gifs: Photographer:Katie Thompson.
Stylist:Rika Watanabe.
Hair:Hide Suzuki.
Makeup: Rachel Ghorbani.
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