Fitness / Challenges

The Official SELF 2023 Good Vibes Workout Calendar

The Official SELF 2023 Good Vibes Workout Calendar

Welcome to the SELF Good Vibes Workout! We’re so excited to take on this plan together. Below, you’ll find the complete calendar for this four-week program. Each week will follow the same schedule: You’ll do five workouts each week, including three strength-based circuits, one restorative yoga flow, and one cardio routine. The cardio routines are extra flexible: We’ll provide guidelines, but you can walk, jog, run, row, cycle, or hop on an elliptical to get it done.All of these workouts combine to achieve the overarching goal of the Good Vibes Workout: Increasing positive energy and leave you feeling strong, accomplished, and confident in every area of your life.The strength-based workouts in this routine are bodyweight-only, so you don’t need any special equipment. A mat for the yoga flows can be helpful, and the cardio workouts are completely up to you—you can take them outside to walk, run, bike, or swim, or move them inside on a stationary bike, rowing machine, treadmill, or elliptical.Below the Good Vibes Workout calendar, you’ll find links to every workout in the program. You can bookmark this page, or just make sure you’ve signed up to receive the daily Good Vibes Workout newsletter, so you always know exactly what to do. We’ve also created a convenient printable version (PDF) of this calendar, too. If you print out the PDF you can check off your workouts as you complete them and jot down a moment that brought you joy each day.Now let’s get ready to let those good vibes flow!Amanda BaileyWeek 1Week 2Week 3Week 4

Why There’s So Much Strength Training in the SELF Good Vibes Workout

Why There’s So Much Strength Training in the SELF Good Vibes Workout

When we started thinking about what we wanted to foster with our annual January workout program, we kept coming back to one thing: movement that is joyful, restorative, and makes you feel good. Thus, the Good Vibes Workout was born.The goal of the Good Vibes Workout is to use movement as a tool to help beat the winter blues, the post-holiday doldrums, and the perpetual cycle of stress, exhaustion, and despair that’s become reality for many of us in the COVID-19 era. As a result, you’ll notice something very specific about this workout program: the routines are more focused on fun than specific outcomes. We’re not going to challenge you to run an exact distance in a certain amount of time, lift a precise amount of weight, or strive toward a set number of reps. Instead, we’re encouraging you to move your body in a way that makes you feel energized, accomplished, and ready to take on the rest of your day.Take our circuit-based strength training routines, which make up the majority of the workouts in this plan—there are 12 throughout the four weeks. These circuits are stacked with traditional bodyweight strength moves, as well as new variations of them to keep them fresh and fun. The strength routines are key to the goal of Good Vibes, which may be surprising at first, since people tend to think of cardio as the kind of exercise that’s more linked to feeling energized and just simply mood-boosted. But that’s not the case: According to a review published in the American Journal of Lifestyle Medicine, research supports the role of strength training for bettering mental health. The review states that regular strength training can help reduce anxiety, improve sleep, and boost self-esteem. What’s more, women reported feeling “happier,” “invigorated,” and “more aware and alert” when they started strength training, as a 2021 review and meta-analysis in Prevention Science concluded. Add that to the physical benefits of resistance training, such as increased bone density, reduced blood pressure, and decreased low back pain, and you can see why we stacked our workout program with these.We understand that the foray into strength training can be kind of intimidating, especially for those who are used to a more cardio-only mentality—and the untrue belief that you have to get super-sweaty to get an effective workout. It can take a bit of a mental shift to recognize that your body is definitely still working when you’re doing moves like squats, planks, and push-ups, even though you’re probably not moving around as much or dripping in sweat like you would be if you were doing cardio. Plus, these exercises provide a solid foundation that will help you prepare to tackle added resistance, whether it’s with dumbbells, kettlebells, or resistance bands, to really maximize strength or muscle-building goals.The importance of strength training doesn’t take away from the fact that cardio is still a vital part of a balanced active lifestyle—and something that can help you feel amazing, too. Getting your heart rate up has tons of benefits, including increased endurance, lower cardiovascular risk, a stronger heart, and—like with resistance training—a boosted mood. That’s why we mixed in some traditional cardio exercises (like jumping jacks and skater hops) in your strength circuits, which, coupled with the more work-less rest programming, will help you reap the benefits of both resistance training and aerobic exercise all at once. 

An Interval Workout That’ll Energize Even the Blah-est of Days

An Interval Workout That’ll Energize Even the Blah-est of Days

The workout below is for Day 13 of the Good Vibes Workout, a four-week workout plan. It’s pretty great on its own, but you can also check out the full program right here or browse the calendar here. If you’d like to sign up to receive daily emails of these workouts, you can do that here. You’ve reached the second cardio-focused workout of the Good Vibes Workout plan, and for this one you’ll focus on building a more sustained endurance base, and adding in some shorter, heart-pumping efforts.Like with your first cardio routine in Week 1, you can choose whichever modality you want for this workout: If you want to take it outside, you can walk, jog, or run. If you prefer to stay inside, you can hop on an indoor bike, elliptical, rower, or treadmill. It’s completely up to you, and you don’t need to stick with the same type of cardio you did last week either.Again, you’ll be basing your effort on RPE, or ratings of perceived exertion. Here’s a reminder of what that looks like: RPE 0:  At rest.RPE 1: Very light effort. You can easily hold a conversation.RPE 2–3: Your warm-ups, cooldowns, and recovery intervals. You can speak comfortably in full sentences. RPE 4–5: Moderate effort. Talking in more than a sentence or two at a time is difficult. RPE 6–7: High, vigorous effort. You can only speak a few words or phrases at a time—not full sentences.RPE 8–9: Very hard effort. Talking is almost impossible. Maybe you can muster a breathless “yes” or “no.”RPE 10: All out, maximum effort. Talking is out of the question.Today you’ll be working in sustained, moderate efforts and shorter, more intense bouts. For the moderate efforts, you should be working at an intensity where you can still talk in a complete sentence, but more than one or two sentences at a time would be challenging. For the shorter, more intense bouts, aim for an output where you can only speak a few words at a time. Those more intense pushes may feel tough (you’ll be encouraged to hit an RPE 7), so make sure you really let your body recover at an easy level during your rest periods.Above all, make sure to listen to your body during this workout: If you ever feel like the effort is too intense for you, back off. Remember, this workout program is designed to lift you up, boost your energy, and bring on the feel-good vibes—it’s not here to overstress, overwhelm, or push you past your body’s limits. You should finish your cardio workouts feeling sweaty and accomplished, but not overly exhausted. If you do, consider pulling back on the intensity next time.Lace up your sneakers, fire up some tunes, and get ready to make this cardio workout yours!Cardio: Build a Base, and Add Spice5-minute warm-up (RPE 2–3)Sustained Effort 2 minutes moderate intensity (RPE 4–5)Interval Circuit 120-second moderately hard intensity (RPE 5–6)40-second recovery (RPE 2–3)Repeat the above 5 times totalSustained Effort  3 minutes moderate intensity (RPE 4–5)Interval Circuit 215-second hard intensity (RPE 6–7)45-second recovery (RPE 2–3)Repeat the above 5 times total10-minute easy cool-down (RPE 2–3)Total time: 30 minutesPhotographer: Katie Thompson. Hair: Jerome Cultrera for L’Atelier. Makeup: Steven Canavan for L’Atelier. Styling: Rika Watanabe. Creative Direction: Amber Venerable.Athlete Keri Harvey wears: Top: Reebok Lux Racer Padded Colorblocked Bra, $40. Bottoms: Reebok Lux High-Waisted Colorblock Tights, $65. Shoes: Puma, similar styles. 

4 Bodyweight Moves to Work Your Core and Lower Body

4 Bodyweight Moves to Work Your Core and Lower Body

The workout below is for Day 15 of the Good Vibes Workout, a four-week workout plan. It’s pretty great on its own, but you can also check out the full program right here or browse the calendar here. If you’d like to sign up to receive daily emails of these workouts, you can do that here.Welcome to Week 3 of the Good Vibes Workout! It’s Day 15, which means you’re officially more than halfway through this 28-day program. The midpoint marks a perfect time to check in with yourself and see how you’re feeling. Think about your most recent workouts: Has anything felt easier? Are there any exercises that you feel more confident doing? How about in your daily life? Have you had a little bit more energy lately, or some extra pep in your step? Maybe you’re sleeping more soundly at night? We hope you’re starting to reap some of the positive benefits of regular, joyful movement.Today’s strength workout builds on some of the exercises you’ve already done. The plank up-down is back, and you’ve got another reverse lunge variation to try. In today’s reverse lunge, you’ll work each side separately (left side then right side) and have a separate exercise wedged between them (the single leg V-up).If you’re looking for an extra mind-body challenge, switch up your reverse-lunge starting side for each circuit—so if you start with the left side on your first circuit, start with the right side on your second circuit, and so on. (You’re also free to skip this step if it feels like too much to keep track of.)You’ve also got a new bonus protocol to try this week. An EMOM, or “every minute on the minute,” is a great way to get your heart rate up at the end of a workout. You’ll perform each exercise listed for the designated number of reps as quickly as possible—pushing to finishing in under 60 seconds. With any time left over, rest. At the top of the next minute, start again! You’ll repeat that pattern a total of four times in four minutes. If this is your first time trying an EMOM, start with the lowest number of suggested reps and give it a shot for two minutes (two rounds) to see how you feel.Clear some space, and let’s get moving!Workout DirectionsComplete each exercise for your chosen work/rest interval:30 seconds work, 30 seconds rest40 seconds work, 20 seconds rest50 seconds work, 10 seconds restAfter all 5 exercises, rest for 60 seconds. That’s 1 round. Complete 2–5 rounds.ExercisesLateral Squat Walk to JumpPlank Up-DownReverse Lunge to Knee Drive (Left Side)Single-Leg V-up (Alternating Sides)Reverse Lunge to Knee Drive (Right Side)Bonus: EMOM FinisherEMOM stands for “every minute on the minute.” Here’s how it works: Do each exercise below in order for your selected number of reps, moving as quickly as possible and aiming to finish in under 60 seconds. With any time left over, rest. At the top of the next minute, repeat. Continue for a total of 4 minutes.Star Toe Touch (Left Side) x 6–8 repsStar Toe Touch (Right Side) x 6–8 reps

This Squat and Plank Routine Punches Up the Good Vibes

This Squat and Plank Routine Punches Up the Good Vibes

The workout below is for Day 12 of the Good Vibes Workout, a four-week workout plan. It’s pretty great on its own, but you can also check out the full program right here or browse the calendar here. If you’d like to sign up to receive daily emails of these workouts, you can do that here.We hope you enjoyed your rest day yesterday, and are feeling energized for this circuit routine today! You’ve got a cardio workout in store for tomorrow, so today’s routine is going to focus a lot more on strength—and it’s going to be a fun one.In today’s routine, you’ll be working with exercises that, in some way, emphasize either the squat or the plank motion. That means this routine is really going to be legs- and core-focused. But don’t worry: You won’t just be doing regular squats or regular planks. Instead, you’ll be doing some fun variations of them that invite other muscle groups to the party, such as your back, shoulders, and arms.You’ll start with the most cardio-focused move of the bunch, the crossover punch in squat, which will challenge you to hold the squat position while you alternate punches. Next up is the plank to row, which brings in some back work, followed by the sumo squat, which targets your inner thighs more than the traditional squat. Then you’ll take on the plank up-down, which is great for building strength in your arms as well as your core, and end with the alternating reverse lunge, a single-leg exercise that’s similar to the knee-flexing movement of the squat.Your optional bonus at the end of this routine is also going to focus on your core: You’ll perform two movements back-to-back for 30 seconds apiece, then repeat the sequence. Like in your last circuit workout, we’ll be changing positions for these moves (from high plank on your hands to lying faceup), so your arms won’t tire before your core does.And if you haven’t been doing the bonuses, might we suggest you give one a shot? You’re almost halfway through this program now, so you might be more prepared to handle these finishers than you may think. Remember, you can always modify the bonuses. Instead of doing the two rounds suggested, start with one and see how your body feels. It’s your workout; do what feels best for you!Workout DirectionsComplete each exercise for your chosen work/rest interval:30 seconds work, 30 seconds rest40 seconds work, 20 seconds rest50 seconds work, 10 seconds restAfter all 5 exercises, rest for 60 seconds. That’s 1 round. Complete 2–5 rounds.ExercisesCrossover Punch in SquatPlank to RowSumo SquatPlank Up-DownReverse Lunge (Alternating)Bonus: 2-Minute Core FinisherAfter your last round, do the 2 moves below for 30 seconds each, back-to-back, without resting, for 2 minutes total.Triple ClimberV-Up (Alternating)

A Hip-Opening Routine to Loosen Up Your Tightest Spots

A Hip-Opening Routine to Loosen Up Your Tightest Spots

The workout below is for Day 16 of the Good Vibes Workout, a four-week workout plan. It’s pretty great on its own, but you can also check out the full program right here or browse the calendar here. If you’d like to sign up to receive daily emails of these workouts, you can do that here.If you’ve ever had to sit still for a while, whether at a desk, on a flight, or in a car, you’re probably familiar with that stiff, tight feeling in your neck, shoulders, and hips. And while it’s probably unrealistic to say, “Avoid any and all long car rides for the rest of your life,” there are other ways to alleviate that stiff, tense feeling. Enter today’s hip-opening routine from yoga instructor Rita Murjani. Tight hips can actually affect everyday activities and potentially cause low back discomfort or knee pain. That’s because, when you sit still for long periods of time, your hip flexors (the muscles that connect your hips to your legs and run along the front of your body) are held in a contracted (shortened) position. Keep them contracted long enough, and lengthening them again when you stand gets more challenging. Today’s 45-minute yoga routine is here to help address that. In this flow, you’ll practice postures like warrior two, warrior three, and figure four. Because some of these postures are single-sided, you’ll also be working on your balance. Murjani offers modifications throughout, and we recommend having yoga blocks or a couple of thick hardcover books handy too. Unroll your mat, grab your props, and get ready to loosen up. Your hips will thank you later.ContentThis content can also be viewed on the site it originates from.

This Back, Butt, and Arms Routine Will Build Total-Body Strength

This Back, Butt, and Arms Routine Will Build Total-Body Strength

The workout below is for Day 10 of the Good Vibes Workout, a four-week workout plan. It’s pretty great on its own, but you can also check out the full program right here or browse the calendar here. If you’d like to sign up to receive daily emails of these workouts, you can do that here.We hope you’re feeling loose and limber after yesterday’s yoga routine! For today’s workout, we’ll be using that extra mobility to help go through the full range of motion for each of these strength-focused moves, which will help you make the most out of each exercise.Monday’s routine was big on jumping and cardio, but today’s workout is going to be lower impact and more strength-focused: You’ll do traditional strength exercises, with a couple variations to make the whole workout more fun.There are just four exercises in your circuit, but they’ll hit nearly every muscle in your body. The push-up works the front side of your body, including your pectoral muscles and your triceps, while the bodyweight lat pull-down targets muscles in the back of your body, like your lats and rhomboids. The frogger (a modification of the burpee) pretty much works your entire body—from shoulders to core to glutes—and brings an extra cardio boost too.We also want to take a minute to shine some light on a new exercise here: the reverse lunge to step through. You’ve probably noticed that there are several reverse lunge variations throughout this program. Why? The reverse lunge is a great unilateral strengthening exercise, meaning it helps you build balanced strength across both sides of your body. It’s also more knee-friendly than the forward lunge and makes it easier to maintain stability throughout the move.All this means the reverse lunge is a great base exercise that lends itself to fun twists and variations, which challenge your muscles (and your mind). For instance, the reverse lunge to step through that you’ll do today has an increased range of motion at the end, which ups the challenge to your working glute. Enjoy this tweak and look out for more reverse lunge variations throughout this program!Want more when your circuit is done? We have a two-minute core finisher on tap. And while it’s two moves back-to-back, you’ll be changing positions for each—from plank position to lying faceup—so it shouldn’t feel too taxing.Workout DirectionsComplete each exercise for your chosen work/rest interval:30 seconds work, 30 seconds rest40 seconds work, 20 seconds rest50 seconds work, 10 seconds restAfter all 5 exercises, rest for 60 seconds. That’s 1 round. Complete 2–5 rounds.ExercisesFroggerReverse Lunge to Step-Through (Left Side)Bodyweight Lat Pull-DownReverse Lunge to Step-Through (Right Side)Push-UpBonus: 2-Minute Core FinisherAfter your last round, do the 2 moves below for 30 seconds each, back-to-back, without resting, for 2 minutes total.Shoulder TapFlutter Kick

A Quick Full-Body Strength Workout

A Quick Full-Body Strength Workout

The workout below is for Day 17 of the Good Vibes Workout, a four-week workout plan. It’s pretty great on its own, but you can also check out the full program right here or browse the calendar here. If you’d like to sign up to receive daily emails of these workouts, you can do that here.Around here, we love bodyweight workouts. That’s in part because they’re so flexible—you can tailor them in a number of ways. Want to take them down a notch? Do fewer reps, eliminate skips or hops, or do less circuits. Looking to make things harder? Speed up, add another circuit, or pick up some dumbbells to add weight.As you do today’s workout, think about your options: Could you speed up a bit on certain moves and squeeze in a few more reps? Or is it better to take things slower today, focusing on form, honing your breath?You’ll kick off today’s routine with the skater hop—a move that has a number of possible modifications. You can eliminate the hop entirely, stepping quickly side to side. If you’ve got limited space, focus on driving your hop vertically, then landing as lightly as you can on the ball of your foot, like a dancer might. If you’ve got more room, keep a deeper knee bend and see how far you can drive your hop laterally, leaping side to side. Even better: Switch up your approach to the exercise on each round to see which you like best.In this workout you’ll also revisit the reverse lunge to knee drive that you did two days ago, and you’ll introduce a totally new move: the shoulder tap to mountain climber. This exercise combines two different plank moves so you’ll work your entire body. When you do this move, try the rhythm: slow-slow-quick-quick-quick-quick. You’ll do the shoulder taps first—this is your slower, strength-building part of the move—then quickly run out the mountain climbers with your feet—this is your cardio part of the move. We hope you enjoy this new move and today’s workout as a whole!Workout DirectionsComplete each exercise for your chosen work/rest interval:30 seconds work, 30 seconds rest40 seconds work, 20 seconds rest50 seconds work, 10 seconds restAfter all 5 exercises, rest for 60 seconds. That’s 1 round. Complete 2–5 rounds.ExercisesSkater HopShoulder Tap to Mountain ClimberReverse Lunge to Knee Drive (Left Side)SupermanReverse Lunge to Knee Drive (Right Side)Bonus: EMOM FinisherEMOM stands for “every minute on the minute.” Here’s how it works: Do each exercise below in order for your selected number of reps, moving as quickly as possible and aiming to finish in under 60 seconds. With any time left over, rest. At the top of the next minute, repeat. Continue for a total of 4 minutes.Lateral Lunge to Single-Leg Hop (Left Side) x 8–10 repsLateral Lunge to Single-Leg Hop (Right Side) x 8–10 reps

A Restorative Yoga Flow to Soothe Tight Muscles

A Restorative Yoga Flow to Soothe Tight Muscles

The workout below is for Day 9 of the Good Vibes Workout, a four-week workout plan. It’s pretty great on its own, but you can also check out the full program right here or browse the calendar here. If you’d like to sign up to receive daily emails of these workouts, you can do that here. Yesterday’s circuit included a lot of jumping, so your butt, hamstrings (the back of your thighs), and quads (the front of your thighs) might be feeling extra tight today. In any case, we think today’s restorative yoga flow is going to be especially welcome.This 38-minute yoga flow, led by Rita Murjani, focuses on stretching and lengthening the muscles in your body, which helps not only ease tightness but also improve mobility. She’ll take you through fundamental yoga poses like the half split, crescent lunge, and forward fold to help stretch your legs; the cat-cow to loosen up the areas around your spine; and modified side planks and side bends to work on each side of your torso. There’s also extra mobility work in here for your wrists, which is going to set you up for success for the push-ups you’ll be doing in tomorrow’s circuit workout.So unfurl your yoga mat, gather any props you may have—you may want to use some yoga blocks or a stack of hardcover books—and get ready for this routine. There’s also a great “constructive rest” segment during the last few minutes of this routine, which is a really helpful way to ease tension from your body and end your practice on the most restorative note.See you for tomorrow’s strength circuit, #TeamSELF!ContentThis content can also be viewed on the site it originates from.

5 Bodyweight Moves to Build Core and Arm Strength

5 Bodyweight Moves to Build Core and Arm Strength

The workout below is for Day 19 of the Good Vibes Workout, a four-week workout plan. It’s pretty great on its own, but you can also check out the full program right here or browse the calendar here. If you’d like to sign up to receive daily emails of these workouts, you can do that here.Today’s workout includes another fun combination move: the triple climber. If you tried the bonus on Day 12, you’re already familiar with this mountain-climber variation. If not, memorize this: side, center, cross. On the right side, you’ll start with a mountain-climber variation sometimes called a Spiderman, touching your right knee to your right elbow. You’ll extend your right leg—but keep your right foot off the floor so you’re in a three-legged plank—and then immediately transition to a classic mountain climber, drawing your knee to the center of your chest. Extend back to the three-legged plank, then draw your right knee across your body to tap your left elbow. Finally, place your right foot down and give it a break while you repeat on the left side. (Not sure what any of this means? Don’t worry, there are GIFs below.)If this feels a bit too intense for today, you can sub in a classic mountain climber or that Spiderman variation we mentioned above (tapping your knee to your elbow on the same side of your body). You can also take this move down a notch by completing one rep on each side, then gently lowering to your knees and taking a few deep breaths. If you take breaks, make them purposeful by controlling the movement—don’t just let your knees fall to the floor.You’ll find additional core work in today’s routine with the bicycle crunches, squat-to-obliques crunch, and close-grip push-up (yes, push-ups require a lot of core engagement too!).Workout DirectionsComplete each exercise for your chosen work/rest interval:30 seconds work, 30 seconds rest40 seconds work, 20 seconds rest50 seconds work, 10 seconds restAfter all 5 exercises, rest for 60 seconds. That’s 1 round. Complete 2–5 rounds.ExercisesAlternating Slam Without BallTriple ClimberSquat-to-Obliques Crunch (Alternating Sides)Close-Grip Push-UpBicycle CrunchBonus: EMOM FinisherEMOM stands for “every minute on the minute.” Here’s how it works: Do each exercise below in order for your selected number of reps, moving as quickly as possible and aiming to finish in under 60 seconds. With any time left over, rest. At the top of the next minute, repeat. Continue for a total of 4 minutes.Plank to Pike to Toe Touch x 8–10 repsSwimmer  x 15–20 reps

PHP Code Snippets Powered By : XYZScripts.com