4-Week Bodyweight Challenge
With 20 brand new bodyweight workouts and so much more!
Welcome to the SELF 4-Week Bodyweight Challenge! We're psyched that you'll be joining us for a month of sweaty workouts, and plenty of support from #TeamSELF.
Everything you need to get started is right here. Use the navigation above to check out your daily workouts, two warm-ups, a cool-down option, plus two active rest day options.
Let's do this!
#TeamSELF
Warm-Ups + Rest
- Fitness
3 Moves for a Total-Body Warm-Up
It’s important to prime your body for the best workout possible! - Fitness
5 Soothing Post-Workout Stretches
Get the most out of your workout by finishing with this head-to-toe cool-down. - Fitness
8 Foam Rolling Moves to Release Tight Spots
Grab a foam roller and ease your sore muscles stat.
Weeks 1 + 2
Days 3, 7, 11, and 14 are rest days.
- Fitness
Day 1: 5-Move Bodyweight Cardio Workout
Start this Challenge with a workout that will spike your heart rate! - Fitness
Day 6: Bodyweight Cardio Workout
Jump to finish line of week one with this total-body routine. - Fitness
Day 8: 5 Moves to Work Your Core
Week 2 starts with a core burnout your abs will thank you for later. - Fitness
Day 10: Bodyweight Core and Legs Workout
This strength workout will challenge you to move in new ways. - Fitness
Day 12: 20-Minute Bodyweight Workout
This cardio workout packs an extra strength-building punch at the end. - Fitness
Day 13: 5-Move Lower-Body Strength Workout
Build strength in your glutes, hamstrings, and core with this routine.
Weeks 3 + 4
Days 17, 20, 24, and 27 are rest days.
- Fitness
Day 15: 5 Moves for a Total-Body Workout
Get ready to feel this workout from head-to-toe with just 5 moves. - Fitness
Day 16: High and Low Cardio Workout
Time to kick it into high gear with these moves that will have you jumping around from the floor to the sky. - Fitness
Day 18: 20-Minute Strength Workout
Amp up your heart rate with this quick hitting cardio workout filled with lots of jumps. - Fitness
Day 19: Jump and Rock Cardio Workout
A little rockin’ and rollin’ will get you through this total-body workout. - Fitness
Day 21: Total-Body Strength Building Routine
Finish week 3 with this full-body strength routine. - Fitness
Day 22: Squat, Tap, Jack Cardio Workout
Get the most out of this workout by resting as little as possible! - Fitness
Day 23: Upper-Body and Core Strength
This workout comes with plenty of modifications so you can make this as challenging as you want. - Fitness
Day 25: 20-Minute Core and Cardio
We promise you’ll feel these deceptively simple core moves in the best way possible.
Videos
