A Full-Body Strength Workout to Wake You UpExercise Lesson Week 1 Day 4A Full-Body Strength Workout to Wake You Up Copy

Lunge, dip, and spike your heart rate with squat thrusts at the end of this workout.

You’ve already made it to the final day of Week 1! Hope you’re ready for a full-body strength workout, because that’s exactly what’s in store. And if you haven’t tried the bonus move yet, give it a shot today. Next week we’ll introduce a different bonus style, so this is your last chance with this particular protocol.

Today’s workout is easy to memorize—it’s just three moves—but it will still work every major muscle group in your body. The bodyweight dips will fire up your arms and shoulders; the lateral lunge shift will work your glutes and hamstrings; and the side plank with rotation will work your core. Of course, if we’re being honest, you should be working your core in each of the moves in this full-body strength workout by keeping your abs engaged and your spine in a neutral position.

If you find your hips dropping during the side plank with rotation that usually means your core isn’t engaged as much as it could be. You can modify this move in a few ways to make sure you’re getting the most out of it. Try staggering your feet one in front of the other (instead of stacking your feet). The wider your base, the easier this move becomes. You can also try dropping your bottom knee. So if you’re in a left side plank (with your left forearm on the floor and left foot on bottom), gently drop your left knee to the floor and bend it, allowing your left foot to naturally rest behind your body. In this modification, you will likely need to push up to your left hand (instead of staying on your left forearm). Remember: Modifying the move to be easier so you can perfect your form always trumps trying to do a more challenging version with bad form.

Don’t forget to warm-up first, then get started below!

The full-body strength workout below is for Day 7 of the SELF Better Together Challenge. Check out the full month of workouts right here. Or go to the workout calendar here. If you haven’t signed up to receive daily emails, do that here.WORKOUT DIRECTIONS

Do each move below for your selected period of time. At the end of each circuit, rest for 60 seconds. Do the entire circuit 3–5 times.

  • Option 1: 30 seconds of work, 30 seconds of rest
  • Option 2: 40 seconds of work, 20 seconds of rest
  • Option 3: 50 seconds of work, 10 seconds of rest


  • Bodyweight Dips
  • Lateral Lunge Shift (Alternating Sides)
  • Side Plank With Rotation (Repeat on Each Side)


After your last circuit, try the bonus move for 60 seconds.

  • Squat Thrust
  • person doing bodyweight dipsKatie Thompson1Bodyweight Dips
    • Start seated on the floor with knees bent, feet flat on the floor, and hands on the floor behind you with fingers facing forward. Engage your core and lift your hips until your torso is straight (your hip flexors are fully extended).
    • From here, with your core engaged, bend both elbows and lower back down until your butt taps the floor. Work to keep your elbows parallel to your body—don’t let your elbows wing out.
    • Keeping yourself supported with your hands, straighten both arms to push back up.
    • Repeat, keeping your core tight throughout and weight in your arms.
  • Lateral lunge shift exerciseKatie Thompson2Lateral Lunge Shift (Alternating Sides)
    • Stand with your feet much wider than hip-width, engage your core, and place hands on your hips or clasp them at chest height.
    • Lean your hips to the right, bending your right knee, hinging at the hip, and sending your butt back to sink into a lateral lunge on the right side. Keep your left leg perfectly straight.
    • Without moving your feet, push through your glutes to return to your center starting position.
    • Now lean your hips to the left, bending your left knee, sending your butt back, and sinking into a lateral lunge on the left side.
    • Return to center and continue to alternate sides.
  • side plank twist exerciseKatie Thompson3Side Plank With Rotation (Repeat on Each Side)
    • Start in a forearm side plank by propping up your body on your left forearm, with your elbow stacked underneath your shoulder and your hand in front of your body. Extend your legs and stack your right foot on top of your left, and then squeeze your abs and glutes to lift your hips off the floor.
    • Extend your right arm toward the ceiling.
    • Rotate your torso toward the floor, threading your right hand through the space between your torso and the floor. Don’t let your hips drop—the movement should come from your core.
    • Reverse the movement to return to the starting position.
    • Do all the reps on one side, then repeat on the other.

WATCH20-Minute Total Arms Workout

  • Image may contain Human Person Standing Clothing and Apparel4Squat Thrust
    • Think of this move as a modified burpee without the jump or push-up. Stand with your feet hip-width apart, core engaged, and hands at sides.
    • Squat and place your hands on the floor, making sure they are between your feet (not outside them).
    • Jump your feet back to come into a high plank position and pause.
    • Jump your feet forward so they land outside your hands, and stand, squeezing your core as you come up.
    • Make it easier: You can modify this move by skipping the jump into high plank and instead stepping your feet back one at a time into a high plank.
    • Make it harder: Add a vertical jump as you stand.