Tomorrow well start week four of the SELF Better Together Challenge.
Can you even believe?!
To finish out week three strong, well be completing a five-move strength building workout, no pun intended.
Katie Thompson
Lets get this started, Team SELF!
Sure, a strength building workout can help you do more strength building workouts more easily.
If thats your goal, awesome!
But strength training has a bunch of other great benefits too.
Doing evenmorereps than that will build muscle, strength, and also muscular endurance.
Form is integral to getting the most you’ve got the option to out of any given exercise.
So today, lets think strong and slow.
Lower your reps or take a deep breath, and slow down if you feel your form slipping.
Your body will thank you for it!
The strength building workout below is for Day 21 of theSELF Better Together Challenge.
Check out the full month of workouts righthere.
Or go to the workout calendarhere.
If you havent signed up to receive daily emails, do thathere.
Do each move below for your selected interval of work and rest.
At the end of all the moves, rest for 60 seconds.
That’s 1 circuit.
Do the circuit 35 times.
Then try the EMOM finisher.
If you finish in under 60 seconds, rest.
At the start of the next minute, repeat the circuit again.
Continue in this way for 4 minutes.
Step back with your right foot and bend both knees to sink into a lunge.
Keep your core engaged, hips tucked, and back straight.
Return to your starting position by pushing off your right foot and stepping forward.
Repeat on the other side.
Continue to alternate sides.
Make it harder: Hold a dumbbell in each hand.
Work to keep your elbows parallel to your bodydont let your elbows wing out.
Keeping yourself supported with your hands, straighten both arms to push back up.
Repeat, keeping your core tight throughout and weight in your arms.
Place your right foot back on the floor and immediately drop into another squat.
Continue to repeat, alternating sides.
Or eliminate the leg raise entirely and do bodyweight squats.
Keep your core engaged and push through your glutes to stand.
As you stand, jump and bring both feet together, taking a hop in place.
Immediately jump feet apart and sink into a squat again.
Repeat, hopping once in place between each squat.
Lift your right foot a few inches off the floor.
Draw your right knee to your right triceps.
Then extend your right leg to return to a three-legged plank position.
Repeat on the other side.
Place your hands behind your head, elbows bent and pointing out to the sides.
Use your abs to raise your shoulders off the floor.
Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.
Then twist to bring your left elbow to your right knee, simultaneously straightening your left leg.
Jump your feet forward and land them lightly outside your hands.
Continue to move as quickly as possible.
