The workout below is for Day 26 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 the final strength-focused workout of the SELF 2022 Spring Challenge! We hope you’ve enjoyed the journey so far, and have been thrilled to see how you’ve progressed over these four weeks.
This is a great routine to tie it all together: a single-sided total-body strength routine. You’ll alternate between lower-body and upper-body moves in your circuit—don’t worry, you’ve tried all these exercises before! The added kick to this routine, though, is that all of the moves in your circuit are going to be single-sided. Like we said before, working each side is key for building balanced strength, but it’s also important for progressively challenging your body. The sets will take longer, since you’re working each side individually, which means more work before the rest kicks in!
As your final strength day of this program, this single-sided total body strength routine may also be an opportunity to test your body and strive just that much further. For instance, maybe you’ve been getting 8 reps of the plank row in your previous workouts. Can you try 10 for this one? Or maybe you’ve been doing 3 rounds of the main sets for your routines. For your last one, how about you try one more?
Or maybe your bonus EMOM finisher is where you’d like to test your boundaries. If you haven’t joined us for one of these yet, this might be the one to try. Or maybe this is the one where you’ll want to attempt all four rounds! Whichever way you feel ready to challenge your body, we’re here for you to give it your all. And hey, if the challenge you have on tap for today is that you’re just going to keep on keeping on with this final strength routine—say, with an extra focus on your form and mind-muscle connection—we celebrate that too!
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WORKOUT DIRECTIONS
Aim for 8 to 15 reps of each exercise. Rest for up to 30 seconds between exercises. Rest for 1 to 2 minutes after each round. Complete 2 to 5 rounds total.
- Kickstand Deadlift
- Alternating Overhead Press
- Curtsy Lunge With Step-through
- Single-Arm Row in Plank
- Donkey 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).
- Wide Grip Bicep Curl (8 to 10 reps)
- Skull Crusher (8 to 10 reps)
Source: https://www.self.com
