Cardio Strength Workout and 5-Minute Finisher

4 weeks ago

You made it! For the final day of our SELF Better Together Challenge, we’ll be doing a combination cardio strength workout. This workout is loaded with a little bit of everything—think of it like putting rainbow sprinkles on top of your ice cream cone.

We’re going to move and groove through all sorts of funky bodyweight moves, showing off all the great stuff we’ve learned over the last four weeks. (Oh, you thought we wouldn’t pull out all the stops for our grand finale?!) In this workout we’ll squat, corkscrew, glute bridge march, panther plank, and yes, even burpee. Then, in our five-minute countdown finisher, we’ll show off our form and speed with mountain climbers, bodyweight dips, skaters, and more.

If you’re sad to say goodbye to our Better Together Challenge, don’t fret—we’ve got tons more workouts, tips, challenges, and community you can tap into. If you want another monthlong program, check out our At-Home Workout Challenge from last spring. If you’re looking for more one-off workouts, you can search by workout type and body area targeted here. And if you just want to chill the heck out, we recommend going here.

Thanks for joining our challenge and getting 2021 off to an awesome start. It’s only up from here, Team SELF.

The cardio strength workout below is for Day 28 of the SELF Better Together Challenge. Check out the full month of workouts right here. Or go to the workout calendar here.


Do each move below for your selected interval of work and rest. At the end of all the moves, rest for 60 seconds. That’s 1 circuit. Do the circuit 3–5 times. Then try the countdown finisher.

  • 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



Start a timer for 5 minutes. Do each move below for the indicated number of reps, as quickly as possible, with no rest. After you finish all the moves, hold a forearm plank until the timer runs out. Note: Each side equals 1 rep.

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