This Total-Body Workout Is a Smoking Combo of Strength and Cardio

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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.


Do 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 rest
  • Option 2: 25 seconds of work, 35 seconds of rest
  • Option 3: 30 seconds of work, 30 seconds of rest


  • Burpee With Push-Up
  • Squat
  • Jackknife
  • Boat Pose Hold
  • Push-Up to Opposite Toe Touch


Hold 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 hold
  • Glute Bridge Hold x max hold
  • Push-Up x max reps

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