Fitness / Challenges / Better Together Challenge

Cardio Strength Workout and 5-Minute Finisher

Cardio Strength Workout and 5-Minute Finisher

You made it! For the final day of our SELF Better Together Challenge, we’ll be doing a combination cardio strength workout. This workout is loaded with a little bit of everything—think of it like putting rainbow sprinkles on top of your ice cream cone.
We’re going to move and groove through all sorts of funky bodyweight moves, showing off all the great stuff we’ve learned over the last four weeks. (Oh, you thought we wouldn’t pull out all the stops for our grand finale?!) In this workout we’ll squat, corkscrew, glute bridge march, panther plank, and yes, even burpee. Then, in our five-minute countdown finisher, we’ll show off our form and speed with mountain climbers, bodyweight dips, skaters, and more.
If you’re sad to say goodbye to our Better Together Challenge, don’t fret—we’ve got tons more workouts, tips, challenges, and community you can tap into. If you want another monthlong program, check out our At-Home Workout Challenge from last spring. If you’re looking for more one-off workouts, you can search by workout type and body area targeted here. And if you just want to chill the heck out, we recommend going here.
Thanks for joining our challenge and getting 2021 off to an awesome start. It’s only up from here, Team SELF.
The cardio strength workout below is for Day 28 of the SELF Better Together Challenge. Check out the full month of workouts right here. Or go to the workout calendar here.
WORKOUT DIRECTIONS
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 3–5 times. Then try the countdown finisher.

Option 1: 30 seconds of work, 30 seconds of rest

Option 2: 40 seconds of work, 20 seconds of rest

Option 3: 50 seconds of work, 10 seconds of rest

EXERCISES
COUNTDOWN FINISHER
Start a timer for 5 minutes. Do each move below for the indicated number of reps, as quickly as possible, with no rest. After you finish all the moves, hold a forearm plank until the timer runs out. Note: Each side equals 1 rep.

5-Move Full-Body Cardio Workout

5-Move Full-Body Cardio Workout

Welcome to Week 4—the final week—of the SELF Better Together Challenge! Today we’re kicking things off with a full-body cardio workout, and we’ve got some good news and some bad news along with it. The good news? Today we’ll be introducing an infamous move: burpees. The bad news? Today we’ll be introducing burpees. LOL.
Love them or hate them, burpees are sure to up the ante on any workout. They’re meant to be hard no matter your fitness level, as the goal is to do them as quickly as possible so your heart rate will skyrocket. On the plus side, their ability to make your heart pump so quickly makes burpees an extremely efficient and effective cardio exercise. And, they work pretty much your entire body, as SELF previously explained.
A burpee is a single move that incorporates jumping, squatting, planking, and, if you want to make it extra spicy, doing a push-up. Like many other exercises, burpees become easier the more you practice them. You’ll also feel more mentally prepared for the challenge once you get used to facing them head on. If you know you hate burpees, or you’ve never done one before and now you’re a tad nervous to try, that’s okay. You can always give them a shot today, see how you feel, and, if you choose, never do a single burpee again.
It can feel good to return to moves we’ve previously felt uncomfortable doing, or were too scared to try, and see if we can approach them with a new and different mindset. Trying new things and allowing for second chances is integral to living an expansive life, anyway. Why not start with a little round of burpees?
So without further ado, enjoy this full-body cardio workout. We’ll see you on the other side!
The full-body cardio workout below is for Day 22 of the SELF Better Together Challenge. Check out the full month of workouts right here. Or go to the workout calendar here. If you haven’t signed up to receive daily emails, do that here.
WORKOUT DIRECTIONS
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 3–5 times. Then try the countdown finisher.

Option 1: 30 seconds of work, 30 seconds of rest

Option 2: 40 seconds of work, 20 seconds of rest

Option 3: 50 seconds of work, 10 seconds of rest

EXERCISES

Jump Rope Shuffle

Glute Bridge March

Russian Twist

Lateral Lunge Shift

Burpee

COUNTDOWN FINISHER
Start a timer for 5 minutes. Do each move below for the indicated number of reps, as quickly as possible, with no rest. After you finish all the moves, hold a forearm plank until the timer runs out. Note: Each side equals 1 rep.

Skater x 50 reps

Jumping Jack x 40 reps

Squat x 30 reps

Russian Twist x 20 reps

Squat Thrust x 10 reps

Forearm Plank Hold

A Core Strength Workout You Can Do at Home

A Core Strength Workout You Can Do at Home

You made it to Week 3 of the SELF Better Together Challenge! And today we’re doing a core strength workout. Do a little happy dance, pat yourself on the back, or treat yourself to a new pair of leggings. You’re halfway through our four weeks of workouts, and that’s a big milestone you deserve to be proud of.
Before we dive into our workout, let’s go over what core strength is and why building it is so important. Contrary to popular belief, your “core” is not just another name for your abs, or your rectus abdominis. Your core is actually a muscle group, which contains your abs, but also includes a number of other important muscles too: the transverse abdominis (the deepest internal core muscle that wraps around your sides and spine), erector spinae (a set of muscles in your lower back), and the internal and external obliques (the muscles on the sides of your abdomen).
When you want to work your core, then, it’s important to perform a variety of moves that target all of these muscles. (That’s why we generally recommend against solely relying on crunches to build core strength. Also, that would just be plain boring. And, in fact, potentially dangerous!) Another fun thing to note about core movements is that some of them are super “sneaky,” meaning they work other parts of your body too—sometimes, seemingly focusing on strengthening just those muscles—when in reality they’re also working your core. That’s why we love today’s workout—the pop-squats will add in some cardio and lower-body work, while, as its name suggests, the glute-bridge march will hit your glutes.
One more thing: Let’s revisit why a proper core strength workout is so important. (We’ll make it quick, we swear!) A strong core will give you better balance and posture, and can even help reduce back pain. Needless to say, giving this section of your body some love is super important. Okay, Team SELF—ready, set, go!
The core strength workout below is for Day 15 of the SELF Better Together Challenge. Check out the full month of workouts right here. Or go to the workout calendar here. If you haven’t signed up to receive daily emails, do that here.
WORKOUT DIRECTIONS
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 3–5 times. Then try the EMOM finisher.

Option 1: 30 seconds of work, 30 seconds of rest

Option 2: 40 seconds of work, 20 seconds of rest

Option 3: 50 seconds of work, 10 seconds of rest

EXERCISES
30-10-10 EMOM FINISHER
Do each move below for 10 reps as fast as you can. 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.

Jumping Jack x 30 reps

Squat Pulse x 10 reps

Push-Up x 10 reps

The Strength Building Workout You Can Do Anywhere

The Strength Building Workout You Can Do Anywhere

Tomorrow we’ll start week four of the SELF Better Together Challenge. Can you even believe?! To finish out week three strong, we’ll be completing a five-move strength building workout, no pun intended. Let’s get this started, Team SELF!
For today’s workout, we’re getting funky with some moves that will have you twisting and dipping, using your bodyweight to build strength and work up resistance. But before we begin, let’s get one thing straight if we haven’t already: Being strong is good for you. Sure, a strength building workout can help you do more strength building workouts more easily. If that’s your goal, awesome! But strength training has a bunch of other great benefits too. First of all, it’s one of the best ways to help your body stay functional and healthy in the long run, as SELF previously explained. Having strong hips, for example, might help someone stop themselves from falling (and thus preventing an injury), which becomes increasingly important as you age. And then there are the more obvious benefits of being strong: Everyday activities, like carrying groceries, chasing after kids, or squatting down to grab something can feel easier too.
Something else to note: We talk about strength building quite often, but many people don’t realize that building strength is actually different from building muscle. To build strength, trainers generally suggest doing a low number of reps of a certain exercise, as SELF previously reported. To build muscle, on the other hand, you’ll want to do more reps of a certain move (think 8 to 12 instead of 1 to 5). Doing even more reps than that will build muscle, strength, and also muscular endurance.
One of the benefits of keeping your rep counts low is that it enables you to pay better attention to your form. Often, when you push yourself too hard to get in a certain number of reps in a given set, or when you’re trying to speed up your reps depending on the type of circuit you’re doing, your form will take the hit. For example, it’s hard to focus on keeping your knees directly above your ankles or tightening your core and tucking in your tailbone when you’re fatigued or rushed.
Not only can sacrificing form during a strength building workout lead to injury, but it also makes the moves themselves less effective. Form is integral to getting the most you can out of any given exercise. So today, let’s 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 the SELF Better Together Challenge. Check out the full month of workouts right here. Or go to the workout calendar here. If you haven’t signed up to receive daily emails, do that here.
WORKOUT DIRECTIONS
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 3–5 times. Then try the EMOM finisher.

Option 1: 30 seconds of work, 30 seconds of rest

Option 2: 40 seconds of work, 20 seconds of rest

Option 3: 50 seconds of work, 10 seconds of rest

EXERCISES
10-10-5 EMOM FINISHER
Do each move below for 10 reps as fast as you can. 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.

Pop Squat x 10 reps

Bicycle Crunch x 10 reps

Frogger x 5 reps

A Cardio Circuit Workout to Make You Sweat

A Cardio Circuit Workout to Make You Sweat

Are you ready to get sweaty? Today we’re doing a five-move cardio circuit workout with an awesome EMOM finisher. Now might be a good time to think back on your progress so far. When you’re completing this cardio circuit, take a moment to listen to your body. What feels easier than it used to? What still feels difficult? What is challenging, and what is rewarding?
We’ve only been on this challenge journey for three weeks, but still—that’s a long time to commit to doing anything regularly (so congratulations, you!). It’s also enough time that you might start to notice little changes in your body and how it feels as it carries you through these aerobic workouts.
If you remember, last week we spoke a bit about why cardiovascular strength is so important: It can help your heart pump blood throughout your body, improve your mood, and help improve cognitive functioning. We also mentioned how the more cardio you do, the easier it gets.
As we near our final week of the Better Together Challenge, recognize your achievements, even if that just means going a little longer without needing a breather. And if you’re still feeling challenged, or like the cardio isn’t getting any easier, that’s A-OK and totally normal—just keep at it, and soon enough, aerobic exercises like today’s cardio circuit workout will start to feel more natural. Also, you’re not imagining it—our Better Together workouts do get slightly more challenging each week, so that you never get too comfortable.
One last thing to note before you crush this circuit: If you’re having difficulty breathing, or feel severe chest pain, see your doctor ASAP. If you ever feel chest tightness during a cardio circuit workout, there are a few possible culprits, some of which are totally benign—so don’t freak out yet. Click here to read more about what they could be.
Let’s do this!
The cardio circuit workout below is for Day 19 of the SELF Better Together Challenge. Check out the full month of workouts right here. Or go to the workout calendar here. If you haven’t signed up to receive daily emails, do that here.
WORKOUT DIRECTIONS 
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 3–5 times. Then try the EMOM finisher.

Option 1: 30 seconds of work, 30 seconds of rest

Option 2: 40 seconds of work, 20 seconds of rest

Option 3: 50 seconds of work, 10 seconds of rest

EXERCISES
10-10-10 EMOM FINISHER
Do each move below for 10 reps as fast as you can. 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. Note: On the squat to lateral lunge, count each lateral lunge as 1 rep. On the skaters, count each side as 1 rep.

A Full Body Circuit Workout to Help You Shake Off the Day

A Full Body Circuit Workout to Help You Shake Off the Day

Sometimes, the very idea of doing cardio can be dreadful. Other times, you might find yourself in serious need of a release, and a full-body circuit workout (or alternatively, jumping around in your living room) is the best way to do it. This full-body circuit workout is ideal for days when you need to sneak in something quick and straightforward, or when you just need to shake out your body for a much-needed energy shift.
In addition to the mood boost, the benefits of doing a full-body workout are pretty clear—you get to work a little bit of everything! This full-body circuit workout will take you through a jump rope shuffle, working your legs and offering up some cardio; a squat to curtsy lunge for that lower-body burn; a tuck-up that’ll fire up your core; and a corkscrew that emphasizes arm and core strength.
If you know that working out a particular area of your body is tough for you, or you want to try challenging yourself in a specific area, then feel free to experiment with work and rest intervals here. For example, if you want an extra-tough core challenge, try Option 3 below—where you do 50 seconds of work followed by 10 seconds of rest—when completing your tuck-ups. Then, for the rest of the moves, you can either work for 30 seconds and rest for 30 seconds, or work for 40 and then rest for 20. Mixing and matching is all good here, as long as you make sure you’re not pushing yourself too hard. If something feels uncomfortable or painful, stop your workout and feel it out.
The best part about our Better Together Challenge is that in many ways, like this one, you can make it completely your own. Shake it out, dance around, blast your music, and let this full-body circuit give you a welcome change of pace. And as we always say at SELF, do what feels right for you.
The full-body circuit workout below is for Day 16 of the SELF Better Together Challenge. Check out the full month of workouts right here. Or go to the workout calendar here. If you haven’t signed up to receive daily emails, do that here.
WORKOUT DIRECTIONS
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 3–5 times. Then try the EMOM finisher.

Option 1: 30 seconds of work, 30 seconds of rest

Option 2: 40 seconds of work, 20 seconds of rest

Option 3: 50 seconds of work, 10 seconds of rest

EXERCISES
10-10-5 EMOM FINISHER
Do each move below for 10 reps as fast as you can. 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. Note: Each side equals 1 rep.

An Upper-Body and Core Strength Workout That Will Fire You Up

An Upper-Body and Core Strength Workout That Will Fire You Up

Hey Team SELF, who’s still with us?! We hope you’re feeling strong and motivated. Today we’ve got an upper-body and core strength workout in store for you, loaded with moves focused on working your shoulders, back, and core.
In some of today’s exercises, we’ll be toying around with two types of movements: pushing and pulling. Pushing exercises, like push-ups, involve you pushing weight away from your body and generally strengthen your chest, shoulders, and triceps. In pulling exercises, like bicep curls (or in our case today, a superman with arm pulldown), you pull weight toward your body, targeting your back, biceps, and forearms. Using them both together, like we are in today’s upper-body and core strength workout, helps us ensure we’re really strengthening our entire upper body—and often, our core in the process.
These two types of movements don’t require external weight, either. Today you’ll see just how using your bodyweight alone can be a tough enough challenge when pushing and pulling. Once you finish the circuit, take a stab at today’s EMOM finisher too. It’ll crunch your core and get your heart racing for a bit of a final cardio boost. Remember, you can do this!
The upper-body strength workout below is for Day 18 of the SELF Better Together Challenge. Check out the full month of workouts right here. Or go to the workout calendar here. If you haven’t signed up to receive daily emails, do that here.
WORKOUT DIRECTIONS
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 3–5 times. Then try the EMOM finisher.

Option 1: 30 seconds of work, 30 seconds of rest

Option 2: 40 seconds of work, 20 seconds of rest

Option 3: 50 seconds of work, 10 seconds of rest

EXERCISES

Superman With Arm Pulldown

Kneel-to-Stand Lunge (Alternating Sides)

Single-Leg Jackknife (Right Side)

Single-Leg Jackknife (Left Side)

Push-Up

10-10-10 EMOM FINISHER
Do each move below for 10 reps as fast as you can. 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. Note: Each side equals 1 rep.

5-Move Bodyweight Core Workout

5-Move Bodyweight Core Workout

Who’s psyched for today’s bodyweight core workout?! We are so close to the finish of our Better Together Challenge—and believe it or not, just as close to the end of the first month of 2021. Hang in there, and keep on keepin’ on. If you’ve made it this far, there’s no doubt in our minds that you can complete this last week of workouts with a bang.
By now you should be pretty familiar with your core. You might even feel it getting stronger—perhaps you’re less sore after your workouts or find that you’re able to do more reps in the same period of time. If the workouts are getting easier for you, experiment with a longer work interval for our last week of working out together.
We also definitely recommend trying our countdown finisher for a final five-minute burn at the end of this bodyweight core workout. You can think of these finishers like a fun little game before you start to cool off. You’ll do a move for 50 reps, then another move for 40 reps, and then another move for 30 reps, then 20 reps, and finally your last move for 10 reps. When you finish that move, you’ll hold a forearm plank until the time is up. If your core wasn’t on fire before, it sure will be now. Ready, set, go!
The bodyweight core workout below is for Day 23 of the SELF Better Together Challenge. Check out the full month of workouts right here. Or go to the workout calendar here. If you haven’t signed up to receive daily emails, do that here.
WORKOUT DIRECTIONS
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 3–5 times. Then try the countdown finisher.

Option 1: 30 seconds of work, 30 seconds of rest

Option 2: 40 seconds of work, 20 seconds of rest

Option 3: 50 seconds of work, 10 seconds of rest

EXERCISES

Reverse Lunge (Alternating Sides)

Triple Climber

Glute Bridge March

Side Plank Crunch (Right Side)

Side Plank Crunch (Left Side)

COUNTDOWN FINISHER
Start a timer for 5 minutes. Do each move below for the indicated number of reps, as quickly as possible, with no rest. After you finish all the moves, hold a forearm plank until the timer runs out. Note: Each side equals 1 rep.

The Official SELF Better Together Challenge Workout Calendar

The Official SELF Better Together Challenge Workout Calendar

Welcome to the SELF Better Together Challenge! We’re so excited to kick off 2021 feeling strong, empowered, and of course, better together. Below, you’ll find the workout calendar with our four-week schedule. Here, you can download a printable version of the challenge calendar, complete with the workouts we’ll be doing each day, designated rest days, a handy checklist, and even a column to track your sleep. We recommend saving it to your phone or printing it out and sticking it on your fridge—just put it somewhere you’ll see it often.
Quick reminder: Each week you’ll have five active days, and two rest (or active rest) days. On active days, you can follow the linked workouts. On rest days, stretch it out, take a walk, or Netflix and chill. But remember—this challenge is all about you! You can adjust this schedule and workout calendar to do what feels best for you.

Keep scrolling to see the calendar. Below the calendar are links to every workout, too—bookmark this page if you want to refer back to it throughout the challenge for easy access.

Week 1
Week 2
Week 3
Week 4

10-Move Full-Body Bodyweight Workout

10-Move Full-Body Bodyweight Workout

We’re back today with a full-body bodyweight workout—say that 10 times fast! Since you’ll be doing 10 different moves—which will hit your body all over, no less—we recommend setting aside time for an adequate warm-up before diving in. Today’s workout focuses mainly on strength training, so it’s best to start with a dynamic warm-up that focuses on loosening the muscles you’re going to be working.
This five-minute warm-up is a SELF favorite. Here, you can take your sweet time stretching your hamstrings and beginning to engage your core, glutes, and leg muscles. When we say take your time, we mean it—that way you can breathe into your stretches and ensure you’re practicing proper form, preparing your body for what it will do in the workout up next.
Now let’s break down today’s full-body bodyweight workout—the last strength workout of our SELF Better Together Challenge. You’ll start with a squat to curtsy lunge, targeting your inner thighs and glutes, and then move to the floor for your Spiderman, setting that core on fire. You’ll finish the first circuit with a glute bridge—great for your core, glutes, and hips—and a tuck-up, working your abs and hip flexors.
Once you make it through the circuit, you’ll head to the countdown finisher, if you’re up for a final burner challenge (and we know you are!). The finisher hits your glutes and core, much like the workout circuit, but also adds a cardio kick with 30 jumping jacks. You’ve got five minutes to get through five moves (doing each for the designated number of reps), and then you’ll finish strong with a forearm plank hold. Pro tip: Remember to smile and breathe.
Today is our last strength-focused day. Tomorrow you’ll have the day off—might we suggest taking a walk with a friend or trying one of these guided meditations?—and then on Monday you’ll sprint to the finish with our final cardio workout. Whether you’ve done all of these workouts or are jumping in with us now, don’t forget to take a second to express some gratitude to yourself for getting here today. Showing up is half the battle. Let’s go!
The full-body bodyweight workout below is for Day 26 of the SELF Better Together Challenge. Check out the full month of workouts right here. Or go to the workout calendar here. If you haven’t signed up to receive daily emails, do that here.
WORKOUT DIRECTIONS
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 3–5 times. Then try the countdown finisher.

Option 1: 30 seconds of work, 30 seconds of rest

Option 2: 40 seconds of work, 20 seconds of rest

Option 3: 50 seconds of work, 10 seconds of rest

EXERCISES
COUNTDOWN FINISHER
Start a timer for 5 minutes. Do each move below for the indicated number of reps, as quickly as possible, with no rest. After you finish all the moves, hold a forearm plank until the timer runs out. Note: Each side equals 1 rep.

Russian Twist x 50 reps

Squat x 40 reps

Jumping Jack x 30 reps

Glute Bridge x 20 reps

Tuck-Up x 10 reps

Forearm Plank Hold

PHP Code Snippets Powered By : XYZScripts.com