Don’t be followed by Day 12 of the New Year’s Challenge—it’s not as simple as it looks! Today’s bodyweight workout looks like it’s just two moves, but really you’re combining four moves that you’ve already done before. You’ll start with a goblet squat, but instead of doing the squat over and over, each time you come to the bottom of your squat, you’ll place your hands on the floor, jump back into a plank, and do a rainbow plank. With the second move, you’ll bear crawl forward as space allows, then do a walking lunge to return to your starting point. It’s a straightforward bodyweight workout, but it really packs a punch.
After you’ve learned the new movement patterns, try to smooth out your transitions as much as possible. How fast can you safely move from a squat to a plank? If you find that you can do your walking lunges a lot faster than your bear crawls, slow your lunges so the speeds on both exercises are more even. As we mentioned on Day 5, if forward lunges don’t feel great on your knees, you always have the option to do reverse lunges in place.
This workout was made exclusively for SELF by Alyssa Exposito. Before you get started below, remember that warming up is an essential part of your workout. You can pick from any of these warm-ups in the list we’ve provided, or spend about five minutes doing your own. You’ve got a cardio workout coming up tomorrow, so make today’s strength workout really count!
Directions: Do each exercise for 45 seconds, resting 15 seconds between exercises. At the end of each round, rest 60-90 seconds.
Beginners: Do 2-3 rounds
Advanced: Do 3-5 rounds
Goblet Squat to Rainbow Plank
x 45 seconds
- You’ll need 1 or 2 dumbbells to do this exercise.
- Stand tall with your feet hip-width apart and core engaged. If you’re using 1 weight, hold the weight at chest height, close to your body, with both hands. If you’re using 2 dumbbells, hold one in each hand at your sides.
- Send your hips back and bend knees to drop into a squat, allowing knees to bend to at least 90 degrees.
- At the lowest point of your squat, set the weight on the floor and then place both hands on the floor directly under your shoulders, so you’re in a low squat with hands on the floor.
- Jump both feet back to come into a high plank.
- Lower onto your right forearm, then left forearm to come into a forearm plank.
- Now, with your core engaged, slowly lower your right hip to the right so it comes close to the floor. Return to center, then lower your left hip to the left so it taps the floor.
- Once completed, return to a high plank position, and walk or hop feet toward hands to return to a low squat. Stand to complete the move.
Bear Crawl to Walking Lunge
x 45 seconds
- Start in an all-fours position with wrists directly under your shoulders and knees directly under your hips.
- Lift knees a few inches off the floor, so weight is in your toes and hands, and engage your core.
- “Step” forward with your right hand and left foot, keeping hips level and not letting knees touch the floor. Next “step” forward with your left hand and right foot.
- Continue to crawl forward as space allows. When you cannot crawl forward anymore, stand, and turn to face the way you came.
- Step forward with your right foot and bend both knees to 90 degrees to sink into a lunge.
- Push off your left foot, take a step forward and immediately sink into a lunge on the left side. Continue to walk forward, dropping into a lunge with each step.
- When you’ve made it back to your starting point, drop to all fours, and bear crawl forward to start the next rep.
Top image: Photographer: Catherine Servel at Brydges Mackinney. Hair: Tetsuya Yamakata at ArtList. Makeup: Seong Hee at Julian Watson Agency. Manicure: Julie Kandalec at Bryan Bantry. Stylist: Sara Van Pée at Quadriga. Model Mia Kang is wearing Puma Satin Relaxed Cropped Top, $34, macys.com; Nike Swoosh Wristbands, $7, dickssportinggoods.com.
Workout images and gifs: Photographer: Katie Thompson. Hair: Jerome Cultrera at L’ Atelier. Makeup: Deanna Melluso at See Management. Stylist: Sara Van Pée at Quadriga. Workout images: Fabletics top, similar styles fabletics.com; Alala Score Seamless Tight, $54, alalastyle.com; Women’s Techloom Pro Grey, $140, athleticpropulsionlabs.com. Gifs: Alala Surf Bra, $85, alalastyle.com; Carbon38 High Waisted Takara Legging, $109, carbon38.com; APL Women’s Techloom Breeze, $200, athleticpropulsionlabs.com.