Team SELF Challenge Day 26: Arm and Core Strength Circuit

Today’s arm and core strength circuit marks your last official strength day, and the third day featuring a quintessential bodyweight move, the push-up—a great all-over strength move that involves everything from your chest to your arms to your core.

When it comes to proper form when doing a push-up, remember to keep your body in a straight line from your head to your heels. Translation: no sagging hips or rounded back. Take your cues from what you have learned about planks throughout this challenge, because a push-up in essence is a moving plank.

It’s OK if you haven’t quite mastered the push-up yet or can’t bang out rep after rep after rep. Form is really important, so take it slow if you need. And remember that you can always modify by dropping to your knees or trying an incline pushup, where your hands are elevated on a bench or a box.

The strength workout below is for DAY 26. Don’t forget to check out the full month of workouts here, or go to the workout calendar here.

Workout Directions

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.

  • Skater
  • Toe Touch Crunch
  • Russian Twist
  • Plank to Downward Dog Tap
  • Forearm Plank

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