The Official SELF 2023 Good Vibes Workout Calendar

Welcome to the SELF Good Vibes Workout! We’re so excited to take on this plan together. Below, you’ll find the complete calendar for this four-week program. Each week will follow the same schedule: You’ll do five workouts each week, including three strength-based circuits, one restorative yoga flow, and one cardio routine. The cardio routines are […]


An Interval Workout That’ll Energize Even the Blah-est of Days

The workout below is for Day 13 of the Good Vibes Workout, a four-week workout plan. It’s pretty great on its own, but you can also check out the full program right here or browse the calendar here. If you’d like to sign up to receive daily emails of these workouts, you can do that here.  […]


A Lower-Body Exercise Routine to Build Balance and Strength

Guess what? After today’s lower-body exercise, you will have reached the halfway point of the challenge. Big congrats! That means now is a good time to check in with yourself and assess where you are. How do you feel? What changes have you noticed? Are you feeling more energized? Stronger? Can you eke out a […]


This Flexibility Workout Also Hits Your Core

In this flexibility workout, you’ll get a two-for-one burn with a mix of cardio and core work. What makes this combo so great? It helps you boost your cardio endurance while also shoring up one of the most important muscle groups in your body: your core. Now, when you hear the word “core” you may […]


This Leg and Shoulder Workout Is a Real Scorcher

You’ve made it to the second full-body strength day of the SELF New Year’s Challenge! And you’re in for a treat—a leg and shoulder workout that hits several major muscle groups. We’ll alternate between lower-body and upper-body work to keep your muscles guessing. And because you’re not working the same (or even similar) muscles back-to-back, […]


4 Moves to Stabilize Your Shoulders

A shoulders workout is an important part of any upper-body strength regimen. While lots of people tend to concentrate on biceps and triceps when “arm day” rolls around, the truth is, your shoulders are a key part of the overall strength and movement here. And so a solid upper-body workout should certainly include them.  Quick […]


An Agility Workout to Make You Sweat

Unless you played (or play) a sport, an agility workout probably isn’t something you make a point of doing regularly. But agility exercises, which frequently involve changing directions quickly (and ideally with ease), are a great way to improve your flexibility, balance, body control, and speed. In this workout, you’ll add some air to your […]


This HIIT Cardio and Core Workout Will Make You Sweat

For today’s HIIT cardio and core workout, you’ll really bring the heat with dynamic tweaks on familiar moves, like the squat and the plank. It’s a strength-building, heart-pumping workout that has it all.  While working your core and legs together is great for a workout, it’s also super important for everyday life. Take your core, […]


A Complete Upper-Body and Arms Workout to Get Stronger Everywhere

Welcome to week 2 of the SELF New Year’s Challenge, and get ready for a complete upper-body and arms workout! We’re going to jump right in with a twist to begin your second upper-body strength day: supersets. Supersets are a popular strength-training modality that allow you to get more work done in less time than […]


A Total-Body Workout Packed With Unilateral Exercises

When it comes to building total-body strength, it takes a bit of balance. That’s why we love unilateral exercises, which is what we’ll be focusing on today.  With traditional strength training, we tend to focus on working both sides of our body at once, like with a squat or a chest press. But with unilateral […]


The Secret to an Easier Birth

Every mama wants to have an easy birth and delivery. *Who can blame them?!* >>The secret to an easier birth actually isn’t much of a secret at all… Are you ready for it? Breath.<< But first, here’s what makes it hard: Feeling the pressure to get your baby out as quick as possible Worrying that something could go wrong Stressed…

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