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SELF 2022 Spring Challenge

It’s four weeks of 20 brand-new strength and cardio workouts.

The Official SELF 2022 Spring Challenge Workout Calendar

Workouts

The Official SELF 2022 Spring Challenge Workout Calendar

Your four-week plan is right at your fingertips!

Week 1

Fitness
Day 1: Cardio Legs, Shoulders, and Abs
This Challenge starts with a bang!
5 slides
Fitness
Day 2: A Complete Upper-Body Workout
Strength training starts here.
5 slides
Fitness
Day 3: A Benchmark Lower-Body Routine
It’s a scorcher.
5 slides
Fitness
Day 5: An Upper-Body and Butt Circuit
It’s a full-body crusher.
5 slides
Fitness
Day 6: Cardio Quads and Abs
There are just four moves.
5 slides

Week 2

Fitness
Day 8: Squat, Punch, and Plank HIIT
It’s a core crusher.
5 slides
Fitness
Day 9: A Chest, Back, and Shoulders Circuit
You’ve got this!
6 slides
Fitness
Day 10: An Inner-Thigh and Butt Routine
Say hello to a few new moves here.
6 slides
Fitness
Day 12: A Total Body Push-Pull Circuit
You’ll work absolutely everything.
6 slides
Fitness
Day 13: Agility and Abs HIIT
Say hello to lateral movement.
5 slides

Week 3

Fitness
Day 15: Cardio Obliques and Arms
Your core will feel this.
5 slides
Fitness
Day 16: An Upper-Body Pull-Push Routine
Plus a bonus arms sizzler!
6 slides
Fitness
Day 17: A Single-Leg Scorcher Workout
You don’t need heavy weights to feel this one.
6 slides
Fitness
Day 19: A Back, Butt, and Arms Burner
It’s a complete workout.
7 slides
Fitness
Day 20: Jump and Twist HIIT
There are just four moves here.
5 slides

Week 4

Fitness
Day 22: Whole-Body HIIT and Abs
Low impact for the win.
7 slides
Fitness
Day 23: Upper-Body With Biceps Burnout
Every muscle in your upper body, done.
7 slides
Fitness
Day 24: A Lower-Body and Butt Workout
It’ll test your balance too.
7 slides
Fitness
Day 26: Single-Sided Total-Body Strength
Your final full-body strength routine finishes strong!
7 slides
Fitness
Day 27: Cardio Power HIIT
Plyo moves coming your way.
6 slides