Day 26: A Single-Sided Total-Body Strength Routine

The exercise under is for Day 26 of the SELF 2022 Spring Problem. Try the total four-week exercise program proper here. Or go to the exercise calendar here. In the event you’d like to enroll to obtain day by day emails for this problem, you are able to do that here.

You’ve made it to the ultimate strength-focused exercise of the SELF 2022 Spring Problem! We hope you’ve loved the journey thus far, and have been thrilled to see the way you’ve progressed over these 4 weeks.

This can be a nice routine to tie all of it collectively: a single-sided total-body energy routine. You’ll alternate between lower-body and upper-body strikes in your circuit—don’t fear, you’ve tried all these workouts earlier than! The added kick to this routine, although, is that all the strikes in your circuit are going to be single-sided. Like we mentioned earlier than, working either side is essential for constructing balanced energy, nevertheless it’s additionally necessary for progressively difficult your physique. The units will take longer, because you’re working either side individually, which implies extra work earlier than the remainder kicks in!

As your remaining energy day of this program, this single-sided complete physique energy routine may be a chance to check your physique and try simply that a lot additional. For example, possibly you’ve been getting 8 reps of the plank row in your earlier exercises. Are you able to strive 10 for this one? Or possibly you’ve been doing 3 rounds of the principle units on your routines. To your final one, how about you strive yet one more?

Or possibly your bonus EMOM finisher is the place you’d like to check your boundaries. In the event you haven’t joined us for one in every of these but, this is likely to be the one to strive. Or possibly that is the one the place you’ll need to try all 4 rounds! Whichever manner you’re feeling able to problem your physique, we’re right here so that you can give it your all. And hey, if the problem you will have on faucet for immediately is that you just’re simply going to maintain on maintaining on with this remaining energy routine—say, with an additional focus in your kind and mind-muscle connection—we have fun that too!


Goal for 8 to fifteen reps of every train. Relaxation for as much as 30 seconds between workouts. Relaxation for 1 to 2 minutes after every spherical. Full 2 to five rounds complete.

  • Kickstand Deadlift
  • Alternating Overhead Press
  • Curtsy Lunge With Step-through
  • Single-Arm Row in Plank
  • Donkey Kick


After your final circuit, strive the bonus EMOM: Do each strikes for the really useful variety of reps aiming to complete in beneath 60 seconds. When you have time left over, relaxation. On the high of the subsequent minute, begin once more. Repeat 4 occasions complete (a complete of 4 minutes).

  • Extensive Grip Bicep Curl (8 to 10 reps)
  • Cranium Crusher (8 to 10 reps)

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