Welcome to the SELF 2022 Spring Challenge! We’re so excited to take on this comprehensive workout program together. Below, you’ll find the complete 2022 Spring Challenge workout calendar for this four-week program. Each week will follow a schedule: You’ll take on five workouts—three strength training routines and two cardio workouts—per week, as well as enjoy two weekly rest days. Your cardio workouts will be bodyweight-only, and you’ll need two sets of dumbbells (a lighter set and a heavier set) for your strength training days.
Underneath the 2022 Spring Challenge workout calendar, you’ll find links to every workout in the program. Feel free to bookmark this page so you can refer back to it as needed throughout the challenge—or if you want to come back to it afterward and try it again later! These kinds of workouts are great for building upon, so the program is definitely one that you can revisit. You’ll also find a printable version of this calendar for easy access, too. Let’s get started!
Week 1
| Day 1 | Cardio Legs, Shoulders, and Abs Routine |
| Day 2 | Quick and Complete Upper-Body Workout |
| Day 3 | Benchmark Lower-Body Routine |
| Day 4 | Rest |
| Day 5 | Upper-Body and Butt Circuit |
| Day 6 | Cardio Quads and Abs Routine |
| Day 7 | Rest |
Week 2
| Day 8 | Squat, Punch, and Plank HIIT |
| Day 9 | Chest, Back, and Shoulders Circuit |
| Day 10 | Inner-Thigh and Butt Routine |
| Day 11 | Rest |
| Day 12 | Total Body Push-Pull Circuit |
| Day 13 | Agility and Abs HIIT Routine |
| Day 14 | Rest |
Week 3
| Day 15 | Cardio Obliques and Arms Workout |
| Day 16 | Upper-Body Pull-Push Supersets |
| Day 17 | Single-Leg Scorcher |
| Day 18 | Rest |
| Day 19 | Back, Butt, and Arms Burner |
| Day 20 | Jump and Twist HIIT Routine |
| Day 21 | Rest |
Week 4
| Day 22 | No-Jumping HIIT and Abs |
| Day 23 | Upper-Body and Biceps Burnout |
| Day 24 | Sneaky Abs and Lower-Body Workout |
| Day 25 | Rest |
| Day 26 | Single-Sided Total-Body Strength |
| Day 27 | Cardio Power HIIT Routine |
| Day 28 | Rest |
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