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Welcome to the Spring Fitness Challenge!

Four weeks of new workouts, coming right up!

Spring Fitness Challenge Calendar

Workouts

Spring Fitness Challenge Calendar

Your next month of workouts is right here!

Athlete with hands on hips

Week 1

Fitness
Day 1: 4-Move Full-Body Cardio
Start the challenge right with this no-equipment routine.
Fitness
Day 2: Full-Body Dumbbell Workout
Grab some weights and let’s get to it!
Fitness
Day 4: Core and Chest Strength Workout
Today is all about isolating muscles.
Fitness
Day 5: Core and Cardio Burner
You’ll focus on your obliques—but don't worry, there’s some cardio in here too.
Fitness
Day 7: Arms and Legs Strength Builder
Show your upper body a little TLC with today’s routine.

Mirinda Carfrae SELF Spring 2019 Fitness Challenge

Week 2

Fitness
Day 8: No-Equipment Cardio Burner
Start week two strong with this bodyweight workout.
Fitness
Day 9: Lower-Body Strength Workout
Build strength in your glutes, legs, and core with this routine.
Fitness
Day 11: Full-Body Strength Push
After a day of rest, we know you're ready to give it your all!
Fitness
Day 12: 4-Move Cardio and Burnout
Today is all about spiking your heart rate—and then controlling those strength movements.
Fitness
Day 14: Plank and Twist Strength Workout
Planks can be a full-body exercise when done correctly.

Mirinda Carfrae SELF Spring 2019 Fitness Challenge

Week 3

Fitness
Day 15: 5-Move Cardio and EMOM
Kick off Week 3 of this challenge with a new burnout style.
Fitness
Day 16: Core and Upper-Body Strength
Challenge yourself with these combination exercises!
Fitness
Day 18: Legs and Arms Strength Workout
Add some weight and take these moves slowly for an extra challenge.
Fitness
Day 19: Bodyweight Cardio and Core
This workout proves you don't need any equipment to work up a sweat.
Fitness
Day 21: Glutes, Core, and Cardio Finisher
It's your last workout of Week 3—make this one count!

Mirinda Carfrae SELF Spring 2019 Fitness Challenge

Week 4

Fitness
Day 22: No-Equipment Burpee Workout
It's your final week—so we're not holding anything back!
Fitness
Day 23: 4-Move Strength and AMRAP
You’ve done all these moves before, so now it’s time to speed it up and add more weight.
Fitness
Day 25: Slow to Quick Strength Builder
Move slow through these strength moves, then pick up the pace for the AMRAP.
Fitness
Day 26: Jump and Lunge Cardio
Time to get sweaty with plenty of hops and planks.
Fitness
Day 28: Strength Push + 4-Minute Finisher
You've made it to the last workout of this challenge! Make every rep count!

Swimmer wearing goggles and a cap

Recover + Refuel

Active Recovery with an IRONMAN World Champion

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Active Recovery with an IRONMAN World Champion

Professional triathlete Mirinda Carfrae has a precise training program—and a precise recovery plan to match. Watch as she shares her tricks that help her get over the finish line again and again.

5 Ways to Create a Better Post-Workout Plan

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5 Ways to Create a Better Post-Workout Plan

From what to eat to how to give your muscles the rest they crave, these rest-hard strategies help everyday and elite athletes alike stay on their game.