This is it, the final day of the 4-Week At-Home Workout Challenge. Give yourself a big round of applause for showing up every single day. All of us at Team SELF are extremely proud of your commitment and your progress.
Today’s plank and lunge cardio workout has everything: lunges, planks, squats as well as plenty of variations on these classic moves. The good news is you’ve seen all of these exercises before. That means there is nothing in this workout that you can’t handle. Let that fuel you through the next 30 minutes. Let that be your motivation to give everything you have to finish strong and with confidence.
The cardio workout below is for Day 27. 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 one circuit. Do the entire circuit three to five 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 one rep.
- Jumping Jack
- Bodyweight Squat
- Bodyweight Forward Lunge
- Plank With T-Spine Rotation
- Forearm Plank
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Katie Thompson1 Explosive Sprinter Lunge (each side)
Note: Perform this move on your right side for your desired time interval, then switch to your left side and repeat.
Explosive Sprinter Lunge (right side)
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Stand tall with your feet hip-width apart.
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Step your right foot back a few feet into a lunge position.
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Push through your left foot to explosively jump into the air, driving your right knee toward your chest.
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Land with a soft knee (that’s one rep) and step back immediately into another lunge.
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Do all your reps on one side.
Explosive Sprinter Lunge (left side)
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Stand tall with your feet hip-width apart.
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Step your left foot back a few feet into a lunge position.
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Push through your right foot to explosively jump into the air, driving your left knee toward your chest.
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Land with a soft knee (that’s one rep) and step back immediately into another lunge.
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Do all your reps on one side.
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Katie Thompson2 Lunge Jump
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Stand with your feet together. Step back (about two feet) with your left foot, landing on the ball of your left foot and keeping your heel off the floor.
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Bend both knees until your right quad and left shin are parallel to the floor, your torso leaning slightly forward so that your back is flat. Your right knee should be above your right foot and your butt and core should be engaged. Hold your hands in front of your chest.
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Push through both feet to jump straight up, swinging your arms by your sides to add momentum.
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As you land, lower into a lunge before immediately jumping again.
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Continue for a set amount of time on one side, then repeat with the other leg. You can also switch legs as you jump if you prefer.
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To modify this movement, keep your feet planted on the floor the entire time and just bend and straighten your legs in and out of a lunge without jumping in between.
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Katie Thompson3 Plank With T-Spine Rotation
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Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Place your feet hip-width apart.
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Rotate your entire body to the right into a side plank, so that your right shoulder is stacked above your right wrist and your left hand is extended toward the ceiling. Pause here for a second, then return to start. That’s one rep.
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Repeat on the other side.
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Katie Thompson4 Plank to Downward Dog Tap
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Start in a high plank with your wrists under your shoulders and your feet hip-width apart.
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Push your hips up and back to move into a Downward Dog with your heels reaching toward the floor. At the same time, lift your right hand off the floor and gently tap your left ankle (if possible).
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Return your right hand to the floor and shift your weight forward to come back into high plank.
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Now shift back into Downward Dog but this time tap your left hand to your right ankle. Return to high plank.
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 forearm plank until the clock runs out. For any move repeated on both sides (like skaters), each side equals one rep.
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Katie Thompson5 Bonus Move 1: Jumping Jack (40 reps)
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Start standing upright with your arms by your sides.
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Jump both legs out while raising both arms above your head until your hands meet.
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Return to starting position.
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Continue this movement for 40 reps.
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Katie Thompson6 Bonus Move 2: Squat (30 reps)
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Stand with your feet slightly wider than hip-width apart, toes slightly turned out, arms at your sides, palms in.
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Engage your core and keep your chest lifted and back flat as you shift your weight into your heels, push your hips back, and bend your knees to lower into a squat. Bend your elbows and bring your palms together in front of your chest. (You can also just hold your hands in front of your chest the entire time.)
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Drive through your heels to stand and squeeze your glutes at the top for one rep. Do 30 reps.
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Katie Thompson7 Bonus Move 3: Forward Lunge (20 reps)
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Stand with your feet shoulder-width apart and your hands on your hips or hold them together in front of your chest. This is the starting position.
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Step forward (about two feet) with your right foot, and plant it firmly on the floor.
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Bend both knees to create two 90-degree angles with your legs. Your chest should be upright and your torso should be slightly forward so that your back is flat and not arched or rounded forward. Your right quad should be parallel to the floor and your right knee should be above your right foot. Your butt and core should be engaged.
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Push through your right foot to return to the starting position. That’s one rep.
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Repeat the move with your other leg; continue alternating legs for 20 reps.
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8 Bonus Move 4: Plank with T-Spine Rotation (10 reps)
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Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Place your feet hip-width apart.
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Rotate your entire body to the right into a side plank, so that your right shoulder is stacked above your right wrist and your left hand is extended toward the ceiling. Pause here for a second, then return to start. That’s one rep. Do 10 reps.
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Repeat on the other side.
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Katie Thompson9 Bonus Move 5: Forearm Plank
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Place your forearms on the floor, elbows directly underneath your shoulders, hands facing forward so that your arms are parallel.
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Extend your legs behind you, feet hip-width apart.
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Tuck your tailbone and engage your core, butt, and quads. Hold until your four-minute bonus round is over.
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