5-Move Classic Total Body Strength Workout

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.


Do 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 rest
  • Option 2: 40 seconds of work, 20 seconds of rest
  • Option 3: 50 seconds of work, 10 seconds of rest


  • Reverse Lunge (Alternating Sides)
  • Push-Up
  • Lateral Plank Walk
  • Squat
  • Triceps Dip


Complete 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.

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