The workout below is for Day 22 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.
You’ve made it to the last week of the Good Vibes Workout! You now have three full weeks of circuit routines, cardio workouts, and yoga flows under your belt, and we hope you’re feeling confident and excited to take on this final stretch.
For today’s strength routine, we’ll be working with combination exercises, or those that are made up of multiple traditional moves, to keep your mind engaged as your body takes on an extra challenge. If you find that you tend to get bored with a lot of traditional exercises, combo moves may be the way to keep your interest piqued.
Some of the combo moves here add an extra cardio element—like the jump at the end of the squat walk to jump, for example—while others give some extra attention to important muscle groups that often fall by the wayside. For instance, take the plank to row: You’ll be working your core in the plank portion, and the addition of the row helps give your back muscles, like your lats and rhomboids, some strengthening too. Plus, when you raise your hand off the floor to do the row, you take away one base of stability, so your core has to work extra hard to keep you stable.
We’re also introducing a new variation of the reverse lunge today: the reverse lunge to kickstand hinge. The hinging motion—important for performing strength exercises like the deadlift correctly—helps incorporate your hamstrings and your glutes during this exercise, and is key to building balanced strength across the front and the back of your body.
Your bonus EMOM section is also made up of combo moves, too, so your mind—and muscles—will be extra engaged in this routine from start to finish. Let’s get started!
Complete each exercise for your chosen work/rest interval:
- 30 seconds work, 30 seconds rest
- 40 seconds work, 20 seconds rest
- 50 seconds work, 10 seconds rest
After all 5 exercises, rest for 60 seconds. That’s 1 round. Complete 2–5 rounds.
- Lateral Squat Walk to Jump
- Plank to Pike to Toe Touch
- Reverse Lunge to Kickstand Hinge (Left Side)
- Plank to Row
- Reverse Lunge to Kickstand Hinge (Right Side)
After your last circuit, try the bonus EMOM: Do both moves for the recommended number of reps aiming to finish in under 60 seconds. If you have time left over, rest. At the top of the next minute, start again. Complete 4 times (a total of 4 minutes).
- Lateral Squat Walk to Jump (8–10 reps)
- Shoulder Tap to Mountain Climber (6–8 reps)