Fitness / Challenges / Spring Reset Challenge

Welcome to the SELF Spring Reset Challenge! This challenge contains four weeks of workouts that will help you grow your physical strength, mental endurance, and leave you feeling accomplished.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, and even a column to remind you to take note of a daily moment of gratitude. 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, do some yoga, or take a walk. Above all, remember: This challenge is all about you! You can adjust this schedule and workout calendar to do what feels best.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 Spring Reset Challenge for easy access. And if you haven’t already, sign up here in order to receive an email each morning with the workout for the day.Week 1Week 2Week 3Week 4

Welcome to your final day of the Spring Reset Challenge! Over the last four weeks, you’ve trained your body with everything from low-impact fundamentals to high-rep, minimum-break intensity. This last cardio and strength workout builds on everything you’ve learned—for a final push to help you finish strong.All of the exercises and workouts you’ve completed up to this point have prepared you for this final day: a total-body, max-intensity workout that will work your upper body, lower body, and your core. And because these are all compound movements—working multiple muscle groups at once—this also doubles as a cardio workout, since your heart rate will spike.You’ll start out with the burpee—adding push-ups for extra oomph—to really kick off the cardio aspect. Then you’ll follow that up with squats to give your quads and glutes some specific attention. The final three moves are core crushers: the jackknife, boat pose hold, and push-up to opposite toe tap.You know the drill by now: Since this is a high-intensity workout, it’s really important you warm up your muscles first before jumping in. You can choose one of our favorite quick warm-ups here to prep yourself for this workout.And, since it’s your last workout, we invite you to really kick things up if you’ve been holding back. Maybe that means you reduce your rest or that you add another circuit. Maybe it means performing every single rep with the utmost focus and determination to ensure your form is on point. And, if you haven’t tried any of the extra credit yet, we highly recommend you give it a shot today.Whichever way you choose to do it, we know you’ll completely crush this last cardio and strength workout. As for what comes next? You can try another challenge, like the Better Together Challenge, here. If you’ve already done that one, try any of our other previous challenges right here. Or if you want to start building your own workout routine, you can check out our offerings for all different types: upper-body workouts, lower-body workouts, full-body workouts, cardio workouts, and core workouts. Feel free to mix and match, and create your own individualized routine!The workout below is for Day 28 of the SELF Spring Reset 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 DIRECTIONSDo each move for your selected period of time. At the end of all 5 moves, rest for 90 seconds. that’s 1 circuit. Do the entire circuit 3–5 times. After your last circuit, try the optional extra credit.Option 1: 20 seconds of work, 40 seconds of restOption 2: 25 seconds of work, 35 seconds of restOption 3: 30 seconds of work, 30 seconds of restEXERCISESBurpee With Push-UpSquatJackknifeBoat Pose HoldPush-Up to Opposite Toe TouchEXTRA CREDITHold a forearm plank for as long as you can while maintaining proper form. Next, hold a glute bridge for as long as you can while maintaining proper form. Finally, do as many push-ups as you can to finish. Take breaks as needed Forearm Plank Hold x max holdGlute Bridge Hold x max holdPush-Up x max reps

You’ve made it to your second-to-last workout! You’re almost at the finish line, so it’s only fitting that this bodyweight full-body circuit workout is going to be packed with variations of moves you’ve mastered throughout the month. There are even some progressions of the moves to make it more challenging if you’re looking to really kick it up a few notches!In this bodyweight full-body circuit workout, you’ll be hitting your entire body with just four moves: the reverse lunge, inchworm, plank shoulder tap, and rainbow plank. The reverse lunge works your quads and your glutes, the inchworm boosts mobility while challenging your hamstrings and shoulders, while the plank variations will light up your core. (Added bonus: With the plank shoulder tap, since you’ll be lifting one hand off the ground, you’ll also help improve shoulder stability, which is important for injury prevention. That unbalanced load also gives an extra hit to your core, since it has to really fire to resist rotating.)By this time in the challenge, you’re probably very familiar with the basic moves here—you’ve been lunging and planking for weeks now! But with only two workouts remaining, you may be ready to challenge yourself a little more. That’s where the optional modifications come in for a few of these moves. For the reverse lunge, you can sub in the reverse lunge to kick, which ups the intensity component and challenges your stability. Then for the inchworm, you can do it single-leg instead—which will help you really feel it in your hamstrings and your core as it fights to keep you balanced.If you’re not quite ready for progressions like these, you might also feel ready to challenge yourself with more intense work-to-rest ratios than what you’ve been doing previously. If that’s the case, you can try one of the more challenging work-rest ratios for this workout as you get ready to round out the challenge.Of course, it’s also just fine to keep working with the traditional exercise variations and your regular work-rest ratios. Instead, you may want to really focus hard on your form during this full body bodyweight workout to make sure you’re completing clean, solid reps.Ready to work your entire body? Read on before you get started with this bodyweight full-body circuit workout.The workout below is for Day 26 of the SELF Spring Reset 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 DIRECTIONSDo each move for your selected period of time. At the end of all 5 moves, rest for 90 seconds. That’s 1 circuit. Do the entire circuit 3–5 times. After your last circuit, try the optional extra credit.Option 1: 20 seconds of work, 40 seconds of restOption 2: 25 seconds of work, 35 seconds of restOption 3: 30 seconds of work, 30 seconds of restEXERCISESReverse Lunge (Left Side)InchwormReverse Lunge (Right Side)Plank Shoulder TapRainbow PlankEXTRA CREDITDo a 3-minute plank hold, incorporating as many variations as you want throughout the time. Mix and match variations, and be sure to take breaks when needed. A few suggestions: forearm planks, rainbow planks, mountain climbers, forearm plank to dolphin, mountain climber twists, side planks, and side plank crunches. (You don’t have to reach that time in one go!) To make it easier, do 90 seconds instead.Plank Variation Hold x 3 minutes

Your previous workout put a ton of focus on your upper body, so the plan for today is to spread out the love with a Tabata-style workout that will increase your heart rate while challenging muscles in your core, legs, and shoulders.You may hear “Tabata” used interchangeably with HIIT (high-intensity interval training), but there are some differences between the two. Mainly, Tabata uses a specific work-to-recovery ratio, while with HIIT your ratios can vary. Traditional Tabata workouts use 20 seconds of work and 10 seconds of rest, meaning you’re going hard for twice as long as you’re resting. Tabata is a type of HIIT-style training, but not all HIIT workouts are Tabata workouts.In this Tabata-style workout, though, you have options if the two-to-one ratio is a bit too challenging for now: As a modification, feel free to add to the rest period. (You can also slow down your movements to do fewer reps during the time period, which will dial down the intensity a bit).Whichever option you choose, your entire body will be feeling this one. You’ll start with skaters, which will get your heart pumping, and then go right into squats for a quad-and-glute burn. Next you’ll end with three core crushers: the bear crawl and up-down plank, which are great for your shoulder stabilizers, too, and the V-up. If you’re feeling up for an even greater challenge, you can tack on some optional extra credit (see below!) that will really burn out your quads and glutes.The hallmark of Tabata is near-max effort, so expect these work periods to feel hard. However, it’s also important to listen to your body during this. You shouldn’t be so focused on cranking out reps that your form begins to falter, or any move begins to cause discomfort. And if you feel faint, dizzy, or have difficulty catching your breath, that’s a sign to stop your workout (and check in with your doctor).Also, because this is a HIIT-style workout, it’s really important that you don’t come into this with your muscles cold. Try one of the quick warm-ups here to prepare your body and your mind for the tough work that comes next!The workout below is for Day 23 of the SELF Spring Reset 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 DIRECTIONSDo each move for your selected period of time. At the end of all 5 moves, rest for 90 seconds. That’s 1 circuit. Do the entire circuit 3–5 times.Option 1: 15 seconds of work, 15 seconds of restOption 2: 20 seconds of work, 10 seconds of restEXERCISESSkaterSquatBear CrawlUp-Down PlankV-UpEXTRA CREDITDo 100 reps of squats. Rest for 60 seconds. Then, do a 2-minute glute bridge hold. Break up the squat reps up into however many sets feels best for you, breaking throughout as necessary. To modify this to make it easier, cut the work in half: 50 reps, rest 60 seconds, 1-minute hold.Squat x 100 repsGlute Bridge Hold x 2 min

After training some serious upper-body strength in your last workout, today is the day for a HIIT full-body burner! This workout uses high-intensity interval training (HIIT) to get your heart rate up, making for a fun cardio workout that’s way more engaging than a steady-state jog.In HIIT-style workouts, you’ll be interspersing periods of superhard effort with lighter periods of recovery. This allows your heart rate to increase more than it would if you were doing traditional reps/sets with rest in between—and since your rest periods are going to be equal to or less than your work periods (depending on which option you choose), your heart rate will likely stay elevated throughout your routine. The result? A heart-pumping, sweat-inducing cardio workout.In this HIIT full -body burner workout, you’ll be cycling through five cardio moves, some of which you may recognize from Week 1. The only difference? You’ll just be upping the intensity a bit now that you’re well into the challenge! These cardio exercises include the inchworm, lateral shuffle, high knees, skater, and up-down plank.Along with boosting your cardio endurance, the inchworm and up-down plank will also help you build core strength and shoulder stability too. And the lateral shuffle and skater will have you working in the frontal plane of motion (since you’re moving your legs away from the midline of your body), which is an important way to train real-world, three-dimensional movement. And the high knees exercise can help you build lower-body power, especially in your quads and glutes.Remember, form is more important than speed—yes, even in a cardio workout—so it’s important you get the moves down before you try to crank them out quicker. A few solid reps will help you reap better results than rushing through your time period with improper form.If you’re new to exercise, or have preexisting injuries to your hips, knees, or ankles, it’s always a good idea to chat with your doctor to see if a HIIT-style cardio workout is right for you. And if you ever experience chest pain or difficulty breathing during HIIT-style circuits like this, stop exercising immediately and call your doctor. (There are a bunch of reasons why you could feel tightness in your chest, but it’s a good idea to be safe and check with your doctor.)Get ready to crush this high-intensity cardio workout—and then look forward to your rest day tomorrow!The workout below is for Day 9 of the SELF Spring Reset 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 DIRECTIONSDo each move for your selected period of time. At the end of all 5 moves, rest for 90 seconds. That’s 1 circuit. Do the entire circuit 3–5 times. After your last circuit, try the optional extra credit.Option 1: 30 seconds of work, 30 seconds of restOption 2: 40 seconds of work, 20 seconds of restOption 3: 50 seconds of work, 10 seconds of restEXERCISESInchwormLateral ShuffleHigh KneesSkaterUp-Down PlankEXTRA CREDITHold a forearm plank for 2 minutes. If you can’t hold it the entire time, try holding a forearm plank for 30-45 seconds, then gently lower your knees to the floor and rest for 15-30 seconds before picking up your knees to go again. Forearm Plank Hold x 2 minutes

Welcome to the second week of the Spring Reset Challenge! This week will build on the fundamentals you learned in Week 1, while adding a little more intensity to the mix—think higher reps with minimal recovery to challenge your muscles.Justin and Taylor Norris, cofounders of the LIT Method studio in Los Angeles, created all of the workouts in this challenge, including today’s. You’ll start off Week 2 strong, with a no-equipment routine that will work your arms, chest, and shoulders, while giving your entire core some love, too. Added bonus: These moves will also help you become more comfortable with some staple movement patterns (like push-ups and rows), which play an important foundation to any strength training program, even beyond this challenge.A strong upper body is important not only for strength training moves, but also for loads of everyday activities—from bringing a heavy box down from a high shelf, to pushing open a door, to carrying bags of groceries up a flight of stairs. That’s why moves that work your triceps (the back of your upper arm), shoulders, pectorals (your chest muscles), lower trapezius (in your mid-to-upper back), rhomboids, and rotator cuffs (the back of your shoulder) are so helpful.This arms and abs workout—which uses periods of high-effort work interspersed with recovery—will fire up all of those muscles. And because the push-up variations require you to move through some form of a plank, you’ll also work on improving your shoulder stability (important for injury prevention) and your core, too. After all, when you’re holding any kind of plank, your core has to resist hyperextending your lower back. As a result, your abs need to fire to keep you stable.Like all high-intensity workouts, it’s vital you have the form down for these moves before you start performing them for time. Remember, quality is more important than quantity, and if you feel your form begin to falter, that’s your cue to slow down. If you find yourself struggling to complete the moves, feel free to sub in any modifications (for instance, elevating your hands on a step or box for push-up variations.)As always, we recommend you set aside a few minutes to prep your muscles for what’s ahead by doing a quick warm-up. This will get your body primed to take on the challenging work segments in today’s arms and abs workout.The workout below is for Day 8 of the SELF Spring Reset 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 DIRECTIONSDo each move for your selected period of time. At the end of all 5 moves, rest for 90 seconds. That’s 1 circuit. Do the entire circuit 3–5 times. After your last circuit, try the optional extra credit.Option 1: 30 seconds of work, 30 seconds of restOption 2: 40 seconds of work, 20 seconds of restOption 3: 50 seconds of work, 10 seconds of restEXERCISESIYT RaisePush-Up to Opposite Toe TapBodyweight Pull-DownDiamond Push-UpBodyweight Bent-Over RowEXTRA CREDITComplete an AMRAP (as many reps as possible) of the exercise below in 90 seconds. Work to move continuously, even if that means you move slower and do fewer reps. Push-Up x 90 seconds

Welcome to the first lower-body-focused workout of our Spring Reset Challenge! Today we’re going to complete a low-impact leg workout that also targets your glutes for an awesome lower-body burn. We’ll also incorporate a handful of creative (but totally doable) variations that are sure to keep your workout feeling fresh.Today includes three classic lower-body exercises: lunges, squats, and glute bridges. But, to make things spicy, you’ll be trying out variations of these moves too—reverse lunges, sumo squats, and a frog pump.Most people find reverse lunges easier than forward lunges because they put less strain on your knees and shins, plus they typically require less balance because your center of gravity won’t shift. Sumo squats use a wider stance than your standard squat—and, in my opinion, are all the more fun because of it. They fire up your inner thighs in addition to the other muscle groups that squats work, like your quads, glutes, and hamstrings.The frog pump is the last variation we’ll try in this low-impact leg workout. Frog pumps are similar to glute bridges, but instead of keeping your feet flat to the floor and knees bent, your feet are together and your legs are butterflied out. You should feel frog pumps all over because they activate both your gluteus maximus and medius. In other words, when done properly, they’re super effective. And a heads up—they may look a little silly, but so what? Embrace the awkwardness.The workout below is for Day 4 of the SELF Spring Reset 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 DIRECTIONSDo each move below for your selected period of time. At the end of all 5 moves, rest for 90 seconds. That’s 1 circuit. Repeat the circuit 3–5 times total. After your last circuit, try the optional extra credit.Option 1: 20 seconds of work, 40 seconds of restOption 2: 25 seconds of work, 35 seconds of restOption 3: 30 seconds of work, 30 seconds of restEXERCISESSquatReverse Lunge (Alternating Sides)Sumo SquatGlute BridgeFrog PumpEXTRA CREDITHold a glute bridge for 2 minutes. If 2 minutes feels like too much, try holding a glute bridge for 30-45 seconds, and then gently lowering to rest for 15-30 seconds, before lifting your hips again.Glute Bridge Hold x 2 minutes

You’ve almost made it through Week 2, and to celebrate we have a fun, heart-pumping cardio abs routine on tap for today. In other words, you’ll work your core and spike your heart rate—really getting the best of both worlds here.Since today marks the halfway point of this challenge, you’ve probably realized that a great cardio workout doesn’t have to mean steady-state exercise, like biking or running. The cardio workouts in this Spring Reset Challenge show that combining heart-pumping calisthenics moves with other dynamic exercises can really train your endurance, especially if you’re doing them in interval fashion (longer periods of work with shorter periods of recovery).In this cardio abs routine, you’ll be starting with jumping jacks, a gym-class favorite that will get your body moving and your heart rate rising for the rest of the circuit. Then you’ll go into the inchworm—basically a dynamic, walking plank—which will also help you work on flexibility and shoulder stability too. You’ll wrap it up with three straight dynamic core moves: the bear crawl, the V-up, and the scissors kick.Remember, when you’re doing any kind of abs moves (or any kind of strength training, really), it’s important to activate your core throughout the duration of the move. This will help you keep your low back in a safer position, which can guard against injury, and can also make sure you’re using the muscles you want to be using. For instance, by making sure your core is firing, you can reduce the likelihood of other muscles, like your hip flexors, taking over.Because this workout uses periods of intense work interspersed with shorter periods of recovery, it’s really important that you don’t come into this routine cold—your muscles should already be ready to go from a solid warm-up. (You can find some of our favorite warm-ups here.)Ready to burn out your core and end Week 2 strong? Read on to find out how to do this cardio abs routine.The workout below is for Day 14 of the SELF Spring Reset 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 DIRECTIONSDo each move for your selected period of time. At the end of each circuit, rest for 90 seconds. Do the entire circuit 3–5 times. After your last circuit, try the optional extra credit.Option 1: 30 seconds of work, 30 seconds of restOption 2: 40 seconds of work, 20 seconds of restOption 3: 50 seconds of work, 10 seconds of restEXERCISESJumping JacksInchwormBear CrawlV-UpScissors KickEXTRA CREDITDo 2 minutes of the exercise below.  Be sure to take breaks when you need to, especially if your form starts to falter and you begin to feel the move more in your lower back or hip flexors.V-Up x 2 minutes

Today is Day 21 of our Spring Reset Challenge, and we’re closing out Week 3 with this total body strength workout before heading into the final stretch! Being so close to the finish line can be tough mentally—for some, it might make it easier to stop. (The voice in your head might be saying, “Hey, I’ve come this far and done enough!”) For others, it’s extremely motivating—you’re so close!That’s why I’m so fond of today’s workout: To close out the week, we’re going back to basics. You’ll work your whole body with five moves: variations of lunges, planks, squats, push-ups, and a triceps dip. At this point in the challenge, all of these moves should feel familiar—you’ve done them before. So it’s also a great time to assess your progress: Do you feel yourself getting stronger physically? Is it time to add weights? Are you enjoying the workouts more? Are you finding it easier to be present instead of wishing for a circuit to be over?When it comes to fitness, progress doesn’t always mean that you’re leave foundational movements behind—and that’s definitely true with today’s total-body strength workout. If you’re looking to take things up a notch, we suggest reducing your rest interval. If less rest feels uncomfortable after the first circuit, you can always drop it back down for circuits two and three. But why not give it a shot? You’re headed into the final stretch, after all!Since you’re really completing a total-body strength workout today, start your workout with an ample warmup. We recommend this one—it’s quick, straightforward, and bodyweight only.The workout below is for Day 21 of the SELF Spring Reset 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 DIRECTIONSDo each move below for your selected period of time. At the end of all 5 moves, rest for 60 seconds. That’s 1 circuit. Repeat the circuit 3–5 times total. After your last circuit, try the optional extra credit.Option 1: 30 seconds of work, 30 seconds of restOption 2: 40 seconds of work, 20 seconds of restOption 3: 50 seconds of work, 10 seconds of restEXERCISESReverse Lunge (Alternating Sides)Push-UpLateral Plank WalkSquatTriceps DipEXTRA CREDITComplete 50-100 reps of V-ups. Take breaks as needed, especially if you start to feel any discomfort in your low back. A mental trick to help you get there: Count down your reps, instead of counting up. For most people, it makes it feel easier. Record your reps so you can track your progress over time.V-Up x 50-100 reps

You don’t have to be a runner to think about getting faster. In fact, this at-home conditioning workout will also help you build endurance and speed. Outside of running a quicker pace, “faster” takes on a new meaning. In the context of these workouts, moving faster means that you either that you could squeeze in more reps in the same amount of time; or accomplish the same number of reps in less time. Focusing on increasing your speed is also one way to improve your conditioning, or your overall ability to work harder and perform more efficiently during exercise.Generally, conditioning exercises challenge your cardiovascular system and help to build endurance. But they can also create a solid foundation for the rest of your workouts, improving agility, strength, and mobility too. Long story short: Think of speed work and conditioning as a duo that will help up the ante on your workouts, making you stronger, helping you improve, and hopefully boosting your confidence along the way.Today, you’ll see that not only does conditioning mean you don’t have to run or do sprints, conditioning doesn’t even need to be high impact. Today you’ll see how you can maintain low-impact integrity and still get the cardio boost you’d receive from pounding the pavement.There is an option to do high knees for the first exercise in today’s at-home conditioning workout. If you’d like to try the high-impact version, go for it. However, you can still get your heart rate up by doing a modified, low-impact version of the move, marching high, keeping your core engaged, and moving your arms with purpose. See you at the finish line!The workout below is for Day 19 of the SELF Spring Reset 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 DIRECTIONSDo each move below for your selected period of time. At the end of all 5 moves, rest for 60 seconds. That’s 1 circuit. Repeat the circuit 3–5 times total. After your last circuit, try the optional extra credit.Option 1: 30 seconds of work, 30 seconds of restOption 2: 40 seconds of work, 20 seconds of restOption 3: 50 seconds of work, 10 seconds of restEXERCISESHigh KneesLateral ShuffleSquat ThrustSingle-Leg V-Up (Alternating Sides)Scissors KicksEXTRA CREDITComplete as many reps as possible (AMRAP) in 60 seconds. Record your reps so you can track your progress throughout the challenge!Inchworm x 60 seconds