Full-Body Workout With No Equipment Needed

You’ve made it! Welcome to the final day of your SELF 2020 New Year’s Challenge! You only need your bodyweight for today’s full-body workout with no equipment. We recommend you warm-up thoroughly first so you can give this routine your everything.

If you’re curious about what to do next, that is, after you complete today’s workout, we’ve got several ideas. You can browse any of our previous challenges right here. You might especially love the Spring 2019 Challenge or the Ready, Set, Sweat Challenge. If you’re not quite ready to jump into another 28 days of workouts (we feel you!), consider this 3-Day, 30-Minute Strength and Cardio Plan. And if you’re really feeling creative, you can always build your own workout routines. We’ve got plenty of tips on how to do that right here.

We hope that you’ve enjoyed this month as much as we have and that you’re feeling stronger—and a whole lot more accomplished. Make sure you stay connected on our Team SELF Facebook group so you know when the next challenge is coming up, and make sure you let us know what you thought of this one. Now, let’s do this!

The full-body workout with no equipment below is for Day 28. Check out the full month of workouts right here. Or go to the workout calendar here.

Workout Directions

Do each move below for your selected period of work and rest time (Option 1, 2, or 3). After your last move, rest for 60 seconds. That’s 1 circuit. Do the entire circuit 3-5 times. After your last circuit, try the AMRAP.

  • 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

Bonus: AMRAP (As Many Rounds As Possible)
Do 10 reps of each move below in order. Complete as many rounds as you can in 4 minutes, resting as little as possible. For the Side Plank Twist, you’ll do 10 reps on each side.

  • Side Plank Twist – Repeat on Each Side
  • Squat Pulse

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