The workout below is for Day 1 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.

Welcome to Day 1 of the Good Vibes Workout! We’re so excited that you’re here. For the next four weeks, we’ve lined up some awesome workouts designed to help you increase your strength (key to our program—here’s why!), endurance, and flexibility through a variety of routines. We’ll do that with workouts that are fun and energizing—you’ll see a lot of combo moves that’ll jazz up foundational favorites—and created to foster feel-good vibes when you’re done. If you haven’t already, make sure you’re signed up for the program’s newsletters, and we’ll send you a workout (or rest day reminder) each morning so you can always be on track.

Now, let’s dive in! This workout, and the other strength workouts in this program, work in the same way: You’ll perform each of the five exercises for a set period of time (30–50 seconds), followed by a brief rest (10–30 seconds). At the end of all five exercises, you’ll rest for one minute, then repeat the whole circuit again. We’ve also thrown in a couple of bonus moves you can do after your last circuit if you’re in the mood for an extra push.

There are several ways you can tailor these workouts to suit your desired level of intensity. Perhaps the easiest way is to increase your work period and decrease your rest period. We give you three options throughout this program, so you could start with 30 seconds of work and 30 seconds of rest and work up to 50 seconds of work and just 10 seconds of rest. You can also increase intensity by adding on another circuit (so if you started doing two circuits in Week 1, try doing three circuits in Week 2). And the last way you can increase your intensity? Move faster! As long as you’re able to maintain good form, you can speed up your movement and try to squeeze in more reps during the same work interval.

Ultimately, we want this plan to work for you! These workouts are not intended to be prescriptive, and you should feel free to switch them up as you see fit—either by modifying exercises, varying your intensity, or skipping the days when you’re just not feeling it. There’s no shortage of pressure at the start of the year to revamp literally every part of your life, and that’s not what this is about. We want our routines to build you up, not break you down.

With that in mind, today’s routine is all about establishing foundational strength with classics like mountain climbers, glute bridges, and sumo squats. As you work through each exercise, pay attention to your body: What feels easy? What feels challenging? Make some mental notes so you can notice how things change throughout the month.

Workout Directions

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 completing all 5 exercises, rest for 60 seconds. That’s 1 round. Complete 2–5 rounds.


  • Crossover Punch in Squat
  • Mountain Climber
  • Reverse Lunge (Alternating Sides)
  • Plank Up-Down
  • Sumo Squat

Bonus: 2-Minute Butt Bonanza

After your last round, do the 2 moves below for 30 seconds each, back to back, without resting, for 2 minutes total.

  • Glute Bridge
  • Sumo Squat

Exercise Directions