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SELF 2022 New Year’s Challenge

Kick off this year with 20 brand new cardio and strength workouts!

New Year’s Challenge Workout Calendar

Workouts

New Year’s Challenge Workout Calendar

Your four-week workout plan is right here!

Bentover row

Week 1

Workouts
Day 1: 4-Move Strength Workout
Challenge your chest, back, shoulders, and arms with this strength routine.
5 slides
Fitness
Day 3: Sweaty Cardio Circuit
Your abs are going to feel this.
5 slides
Fitness
Day 4: Full-Body Strength Workout
You don’t need a bunch of exercises to get it done.
6 slides
Fitness
Day 5: Obliques and Cardio Burner
No equipment necessary.
5 slides
Fitness
Day 7: Lower-Body Foundational Moves
Start with a strong foundation.
5 slides

Lanoa performing incline pushup

Week 2

Fitness
Day 8: Upper-Body and Arms Workout
Your back and chest will feel this.
5 slides
Fitness
Day 10: A Quick Agility Workout
Channel your inner athlete with these cardio and core moves.
5 slides
Fitness
Day 11: Legs and Shoulders Workout
It’s a full-body treat.
6 slides
Fitness
Day 12: Flexibility and Core Workout
Improve your flexibility while getting sweaty.
6 slides
Fitness
Day 14: Lower-Body Strength Routine
Find stability and strength with this intense workout.
5 slides

Francine performing an arnold press

Week 3

Fitness
Day 15: Shoulder Strengthening Workout
Lift safer—and stronger!
6 slides
Workouts
Day 17: Lunge, Squat, and Plank Workout
Get ready for an explosive strength workout.
5 slides
Fitness
Day 18: Unilateral Total-Body Workout
Get ready to build balanced strength.
6 slides
Fitness
Day 19: A Cardio HIIT Routine
This will make you sweat.
6 slides
Fitness
Day 21: Sneaky Abs and Legs Workout
All you need are some dumbbells.
6 slides

Athlete holding dumbbell

Week 4

Fitness
Day 22: Shoulders and Back Routine
It’s a complete crusher.
6 slides
Workouts
Day 24: Bodyweight HIIT Shakeout
You’ll sweat but finish strong!
7 slides
Fitness
Day 25: Upper-Body and Legs Workout
We’ve got it all covered.
6 slides
Fitness
Day 26: Low-Impact Cardio Workout
Stay grounded, but work up a sweat.
7 slides
Workouts
Day 28: Leg Day Challenge
Let’s close this challenge out with a lower-body bang.
5 slides