Even better, a couple of these moves have built-in stretches. Theyll be a super-quick reprieve, but one you’ll feel nonetheless. Take plank to Downward Dog, for instance. Katie Thompson Its also an energizing pose, so theres that. This might feel especially great if you spend a majority of your day sitting. The cardio workout below is for Day 16. Dont forget to check out the full month of workoutshere, or go to the workout calendarhere....
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....
We have a surprise for you during today’s full-body strength challenge. Today we are challenging you with yet another version: the plank up-down. Plank up-downs find you walking your arms from a forearm plank to a high plank and back again. Katie Thompson You also want to ensure that you dont let your hips sag or rotate. The idea is to maintain your perfect plank form even when moving. Plank you very much!...
When it comes to training, oftentimes we forget to include lateral (or side-to-side) movements. Which is odd, considering in real life we move in multiple directions. Thats why throughout this challenge weve tried to double-check that weve included this crucial movement pattern. Katie Thompson The strength workout below is for Day 20. Dont forget to check out the full month of workoutshere, or go to the workout calendarhere. Workout Instructions...
Welcome to Week 4! Congrats, you have more of the challenge behind you than you have in front of you. There are just five more workouts between you and being a 4-Week At-Home Workout Challenge finisher! Katie Thompson This will feel tough, especially tacked onto your main workout. Just concentrate on chipping away at the reps. If you cant complete all the exercises in the burnout during the four minutes, thats okay....
Plyometric training, also known as jump or reactive training, can be just as effective. This bodyweight plyometric session below is for Day 11. Dont forget to check out the full month of workoutshere, or go to the workout calendarhere. Katie Thompson 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....
The workout below is for Day 13. 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. Katie Thompson At the end of all the moves, rest for 60 seconds. That’s one circuit. Do the entire circuit three to five times. Bonus: Quick Finish/ Finisher Do each move for 30 seconds each, back-to-back, no rest....
No move works in a vacuum, though. This will help ensure you are effectively targeting your triceps. The triceps-heavy workout below is for Day 12. Katie Thompson 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....
Translation: No sagging hips or rounded back. The strength workout below is for Day 26. Dont forget to check out the full month of workoutshere, or go to the workout calendarhere. Katie Thompson 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....
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All products featured on Self are independently selected by our editors. However, we may receive compensation from retailers and/or from purchases of products through these links. Available in sizes S/M and L/XL. Kseniya Ovchinnikova/Getty Images They come with a polypropylene filter built into their core, which provides further protection against wayward droplets. We wouldnt expect anything less from Lululemon, one of the foremost names in sweat-friendly gear. They feature adjustable ear loops and a uniquely comfy fabric blend of Tencell, Lyocell, and Merino wool....
