This is it, the final day of the SELF 2020 Spring Challenge. Give yourself a big round of applause for showing up every single day. All of us at Team SELF are extremely proud of your commitment and your progress.
Today’s plank and lunge cardio workout has everything: lunges, planks, squats as well as plenty of variations on these classic moves. The good news is you’ve seen all of these exercises before. That means there is nothing in this workout that you can’t handle. Let that fuel you through the next 30 minutes. Let that be your motivation to give everything you have to finish strong and with confidence.
Do each move below for your selected period of time and rest. At the end of all the moves, rest for 60 seconds. That's 1 circuit. Do the entire circuit 3-5 times.
- Option 1: 30 seconds on, 30 seconds off
- Option 2: 40 seconds on, 20 seconds off
- Option 3: 50 seconds on, 10 seconds off
Bonus: 4- Minute Burnout
Do each exercise below for the indicated number of reps as fast as you can. If there's any time left over, hold the last move until the clock runs out. For any move repeated on both sides (like skaters), each side equals 1 rep.
- Jumping Jack
- Bodyweight Squat
- Bodyweight Forward Lunge
- Plank With T-Spine Rotation
- Forearm Plank
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