The workout below is for Day 26 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.
Today is the final strength circuit of the Good Vibes Workout. You’ve done an amazing job, #TeamSELF! We hope you’re feeling strong and accomplished, and that the feel-good energy is overflowing from these routines and into your everyday life.
For today’s routine, we’re going to focus specifically on back-of-the-body muscles. Why? For most exercisers, front-of-the-body muscles, like your shoulders, chest, and quads, tend to get a whole lot of love, simply because, well, they’re in the front of your body and it’s easy to remember you should work them! Muscles in the back, like your lats, glutes, and hamstrings are easier to forget about. But back-of-the body strength is so important, both for lifting safely and effectively and also for maintaining good posture.
The bodyweight lat-pulldown works the back of your upper body and the glute bridge march and single-leg deadlift hit the back of your lower body; the swimmer targets both. Basically, it’s a complete back-of-the-body routine that will pay dividends in and out of your workout.
One note here on the single-leg deadlift. This is an advanced, single-sided move that really requires balance to execute. If you find yourself tipping, focusing on a vantage point in front of you can help you steady. If you still find yourself losing balance, don’t be afraid to modify this one: Stand close to a wall, and allow your fingers to lightly brush the wall for balance as you hinge forward and stand. Once you start to feel more steady, you can move away from the wall and do the exercise unassisted.
Finally, since this is our last strength circuit of the Good Vibes Workout (!!!), why not keep the energy going a little longer with the bonus EMOM? If you’ve been modifying it to a two-minute EMOM, consider trying the full four minutes for this final one. You’ve got this!
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.
- Single-Leg Deadlift (Left Side)
- Single-Leg Deadlift (Right Side)
- Bodyweight Lat Pull-Down
- Glute Bridge March
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).
- Glute Bridge March
- Plank to Pike to Toe Touch