Slow and Steady Strength Workout

Happy New Year! We’re psyched that you’ll be joining us for the next month of workouts with our New Year’s Challenge. All of these workouts were designed exclusively for SELF by Alyssa Exposito, a top trainer based in New York City.

Some of the workouts, like today’s strength workout, require two dumbbells; but in other workouts the dumbbells are either optional or not needed. Bottom line: We tried to make this challenge as flexible as possible so you can tailor it to fit your needs.

Today’s strength workout focuses on your lower body and core. Take your time with each of the moves—from the goblet squat to the lateral lunge. You might find it’s a bigger challenge to move more slowly. Remember that warming up is vital to every workout. You can try this warm-up, specifically designed to be done prior to strength workouts, or select one from this list.

Once you feel sufficiently warm, check out the banner below, or keep scrolling for gifs and details of each exercise. Let’s go!

The Workout

Here’s a detailed breakdown of the moves you’ll do.

Directions

Do each exercise for 45 seconds, resting 15 seconds between exercises. At the end of each round, rest 60-90 seconds.
Beginners: Do 2-3 rounds
Advanced: Do 3-5 rounds

You’ll need:

2 dumbbells

Goblet Squat

x 45 seconds

• You’ll need 1 or 2 dumbbells to do this exercise.
• Stand tall with your feet hip-width apart and core engaged. If you’re using 1 weight, hold the weight at chest height, close to your body, with both hands. If you’re using 2 dumbbells, hold one in each hand at your sides.
• Send your hips back and bend knees to drop into a squat, allowing knees to bend to at least 90 degrees.
• Return to starting position by squeezing your glutes to stand.

Good Morning

x 45 seconds

• Stand tall with feet hip-width apart, hands interlaced behind your head.
• Hinge at the hips, and slowly bend forward with a flat back, keeping your legs straight and core engaged. Stop when chest is parallel to the floor.
• Return to starting position. Think of this as the same movement pattern you’ll use when doing a deadlift.

Lateral Lunge With Dumbbell

x 45 seconds on each side

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• You’ll need 1 or 2 dumbbells for this exercise.
• Stand with feet together and core engaged. If you’re using 2 weights, your arms can stay at your sides; if you’re using 1, hold the weight with both hands at chest height.
• Take a big step to the right side with your right foot, and immediately bend right knee to sink into a lateral lunge, sending your butt back, and keeping your left leg perfectly straight. If you’re using 2 weights, allow your left hand to gently come in front of your body, while the weight in the right hand stays at your side.
• Push off your right foot, and return to starting position.
• Repeat on the same side for 45 seconds, then do the other side.

Glute Bridge

x 45 seconds

• Lie faceup with your knees bent, feet on the floor, and heels a few inches away from your butt, so that when your arms are at your sides, fingertips can touch your heels.
• Lift your hips, squeeze glutes, then lower hips slowly back to floor.

Top image: Photographer: Catherine Servel at Brydges Mackinney. Hair: Tetsuya Yamakata at ArtList. Makeup: Seong Hee at Julian Watson Agency. Manicure: Julie Kandalec at Bryan Bantry. Stylist: Sara Van Pée at Quadriga. Model Mia Kang is wearing Zana Bayne harness, similar styles at zanabayne.com; Fabletics top, similar styles at fabletics.com.

Workout images and gifs: Photographer: Katie Thompson. Hair: Jerome Cultrera at L’ Atelier. Makeup: Deanna Melluso at See Management. Stylist: Sara Van Pée at Quadriga. Workout images: Fabletics top, similar styles fabletics.com; Alala Score Seamless Tight, $54, alalastyle.com; Women’s Techloom Pro Grey, $140, athleticpropulsionlabs.com. Gifs: Alala Surf Bra, $85, alalastyle.com; Carbon38 High Waisted Takara Legging, $109, carbon38.com; APL Women’s Techloom Breeze, $200, athleticpropulsionlabs.com.