The workout below is for Day 22 of the SELF 2022 Spring Challenge. Check out the full four-week workout program right here. Or go to the workout calendar here. If you’d like to sign up to receive daily emails for this challenge, you can do that here.
You’ve made it to your final week of the challenge—congrats, #TeamSELF, this is huge! These workouts haven’t been easy, and you’ve absolutely been crushing them. We bet you can tell by how you’re feeling during these workouts that your strength and endurance has already improved after these three weeks.
So we’re going to add a final layer of challenge: Starting today, the remainder of your cardio routines will include five moves in the main workout circuit rather than four. That means you’ll have to work a little longer before you get to that rest period between rounds, but we know you’re ready for it!
Your total-body cardio HIIT and abs routine on tap for today is filled with both compound moves and ones that really hone in specifically on your core. For your lower-body, we’ve got the curtsy lunge and the sumo squat—exercises that work big muscle groups and really get your heart pumping. The inchworm to modified push-up and the plank row will bring your upper-body into the mix, while the flutter kick will really target your abs. All these moves are low impact, making this routine a great one for someone who’s just not in a jumping mood—or who wants to keep down the noise level for their neighbors downstairs!
The low-impact theme in this HIIT and abs routine continues for your optional EMOM bonus—a four-minute abs finisher! You’ll work every part of your core (including those all-important obliques) with the plank shoulder tap and bicycle crunch.
Ready to get started? Grab an exercise mat and bring it!
WORKOUT DIRECTIONS
Complete each exercise for the chosen work/rest interval:
I = 30 seconds work, 30 seconds rest
II = 40 seconds work, 20 seconds rest
III = 50 seconds work, 10 seconds rest
Rest 60 seconds between rounds. Complete 2 to 5 rounds.
EXERCISES
- Curtsy Lunge
- Inchworm to Modified Push-up
- Sumo Squat
- Plank Row
- Flutter Kick
BONUS EMOM
After your last circuit, try the bonus EMOM: Do both moves for the recommended number of reps aiming to finish in under 60 seconds. If you have time left over, rest. At the top of the next minute, start again. Repeat 4 times total (a total of 4 minutes).
- Plank Shoulder Tap
- Bicycle Crunch
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Katie Thompson1 Curtsy Lunge
- Stand with your feet shoulder-width apart and your hands on your hips or hold them together in front of your chest. This is the starting position.
- Step your right foot diagonally behind you and lower your right knee until it almost touches the floor. Your front knee should bend to about 90 degrees.
- Drive through your left heel to stand back up and return to the starting position. Repeat on the other side. This is 1 rep. Continue alternating.
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Katie Thompson2 Inchworm to Modified Push-up
- Stand tall with your feet hip-width apart and arms at your sides.
- Bend at your waist and place your hands on the floor.
- Walk your hands forward to come into a high plank with your hands flat, wrists stacked under your shoulders, and your core, quads, and butt engaged.
- Bend your elbows to lower your chest to the floor in a push-up. (You can drop to your knees as pictured to make it easier.) Push back up into a high plank.
- Walk your hands back to your feet and stand to return to start. That’s 1 rep.
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Katie Thompson3 Sumo Squat
- Stand with your feet wider than shoulder-width apart, toes turned out, hands at your sides. (You can also clasp them in front of your chest if you prefer.)
- Engage your core and keep your chest lifted and back flat as you shift your weight into your heels. Push your hips back and bend your knees to lower into a squat as you extend your arms forward.
- Drive through your heels to stand and squeeze your glutes at the top for 1 rep.
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Katie Thompson4 Plank Row
- Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
- Brace your core muscles and keep your back flat and straight. Keep your eyes looking down. This is the starting position.
- Do a row by pulling your hand directly up toward your chest, keeping your elbow hugged close to your body and squeezing your shoulder blades for 2 seconds at the top of the movement.
- Slowly reverse the movement back to the starting position. Complete all your reps on one side, then switch sides.
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Katie Thompson5 Flutter Kick
- Lie faceup with your arms on the floor by your sides. If your lower back needs some extra support, you can place your hands right underneath your butt on each side.
- Engage your abs and lift both legs about 6 inches off the floor. Keep your lower back flat on the floor. If this is too challenging, bring your legs a little higher.
- Kick your feet (like you’re swimming freestyle) for your work interval.
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Katie Thompson6 Plank Shoulder Tap
- Start in high plank with your feet hip-distance apart.
- Tap your right hand to your left shoulder while engaging your core and glutes to keep your hips as still as possible. (You can widen your feet a little to help with balance.)
- Then do the same with your left hand to your right shoulder. That’s 1 rep.
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Katie Thompson7 Bicycle Crunch
- Lie faceup with your legs in tabletop position (knees bent 90 degrees and stacked over your hips). Place your hands behind your head, elbows bent and pointing out to the sides. Use your abs to curl your shoulders off the floor. This is the starting position.
- 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. This is 1 rep.
- Continue alternating sides for your work interval. Go at a slow and steady pace so that you can really twist and feel your abs working.
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