Today's strength workout-created exclusively for SELF by trainer Lita Lewis-is the final workout in this challenge! You're just one workout away from that amazing feeling of accomplishment. So let's get to it!

This workout will work your entire body, with special emphasis on your core. The second circuit of each round is made up of three core-specific moves, but that does not mean you get to slack off during the other moves. Your core should always be engaged for stabilization. To do push-ups, you'll use your core to hold a plank. For kneeling get-ups, you'll use your core to stabilize yourself as you move fluidly from a kneeling position to a squat. For single-leg deadlifts, bracing your core will help keep you lower back flat, and make it easier to balance.

As always, we’ve got a warm-up in mind for you. Try this strength warm-up to wake up your whole body before you dive into the workout below. And of course, don't forget to cool-down properly with this 7-move cool-down routine.

Photos by Nadya Wasylko; Design by Coco Lloyd, Morgan Johnson

The Workout

Here's a detailed breakdown of the moves you'll do.

Directions

Do each move in Circuits A and B for 30 seconds. Do the moves in Circuit C for 45 seconds. After each circuit, rest for 45 seconds. Complete all circuits 2-5 times total.


CIRCUIT A


Crossover Punch in Squat

x 30 seconds

Katie Thompson
  • Start in a squat, with feet wider than hip-width, hips hinged backwards, and knees bent to 90 degrees. Hold hands at the chin level, in fists.
  • In one motion, rotate the upper body to the right as you punch the left arm straight to the right, keeping arm at the chin level and hips low. Keep right foot planted and pivot your left toe to the right.
  • In one motion, pivot back through the center and repeat on the other side.
  • Continue to alternate sides, keeping hips low and hands raised to chin level.
  • Make it harder: Hold 2-5lb. dumbbells in each hand throughout.

Push-Up

x 30 seconds

Katie Thompson
  • Start in a high plank position, with your core engaged, wrists directly under shoulders, and neck relaxed.
  • In one smooth movement, bend elbows to lower chest toward floor. Stop when elbows bend to 90 degrees.
  • Without letting hips drop, push back up to high position .

(Optional) Modified Push-Up

x 30 seconds

Katie Thompson
  • You always have the option to drop to your knees while during push-ups.
  • Start in a high plank position, with a core engaged, wrists directly under shoulders, and neck relaxed.
  • Bring knees to floor, keeping neck, back, and hips all in a straight line. Cross ankles, and keep glutes tight.
  • In one smooth movement, bend elbows to lower chest toward floor. Stop when arms reach 90 degrees.
  • Without letting hips drop, push back up to high position .

Mountain Climber

x 30 seconds

Katie Thompson
  • From a high plank position, engage your core and draw right knee to chest. Return to starting position and immediately Draw left knee to chest.
  • Continue to alternate as quickly as possible.

Push-Up

x 30 seconds


Mountain Climber

x 30 seconds


REST x 45 seconds


CIRCUIT B


Shadow Boxing

x 30 seconds

Katie Thompson
  • Start in boxer stance, by having feet, shoulder-width apart, and stepping up your right foot, allowing your hips to rotate in that direction. Lower your chin slightly and bring your hands up. Two fists, holding fists just under your eyes.
  • Jab first by keeping your hips in place as you punch your left hand straight out. As you punch, twist the knuckles of your hand, that's when your arm is extended, your fingertips face the ground.
  • Be sure to keep your right hand in a fist, tucked and ready.
  • Return your left hand to the starting position.
  • Now cross, by punching your right hand forward. Your fingertips should be on the ground when your arm is fully extended. As you punch, pivot on the ball of your back and turn your hips forward.
  • Return your right hand and hips to the starting position, and move as quickly as possible. If you know more boxing moves, feel free to mix those in as well!
  • Allow the movements to come out of your back and shoulder girdle-don't just throw your arms forward. Continue to alternate the jab and cross as quickly as possible. For more of a boxing primer, go here.

Single-Leg Deadlift - Right and Left Sides

x 30 seconds on each side

Katie Thompson
  • Stand with your feet hip- width apart and arms athletically at sides.
  • Shift weight onto your left foot and lift right foot, hinging at your hips to lean forward. Use your hands for balance either by extending them or keeping them on your hips. Continue to hinge forward with your core engaged until right leg and torso are in a straight line, parallel to the floor. Flex foot to help with balance.
  • Return to starting position and tap right toes to floor to regain balance. Do all reps on one side first, then switch to the other side.
  • Make it harder: Do not let your toes tap the floor between reps.

Kneeling Get-Up

x 30 seconds alternating sides

Katie Thompson
  • Stand with feet hip-width apart, core engaged, and hands on hips.
  • Step back with your right foot and drop into a reverse lunge, bending both knees to 90 degrees and allowing your right knee to rest on the floor, so you’re on bended knee.
  • Now step the left foot back to meet the right so you are kneeling on both knees on the floor. Use core to stabilize, and try to keep your hands on hips throughout.
  • Step forward with the right foot. Rise into a lunge, and step left to meet right to return to starting position.
  • For the next rep, step back with left foot first. Continue to alternate.

Mountain Climber

x 30 seconds


REST x 45 seconds


CIRCUIT C


Grasshopper

x 45 seconds

Katie Thompson
  • Start in a high plank position, with core active and legs extended behind you. Raise hips slightly.
  • Draw right knee under body to left elbow, dropping hips slightly to follow. Keep arms straight and elbows over wrists.
  • Return to high plank position and repeat on the other side. Keep the motion slow and controlled.

Russian Twist

x 45 seconds

Katie Thompson
  • Sit with knees bent and legs raised off the floor, balancing on your sits bones. Keep your back as flat as possible, chest up, and core engaged.
  • With elbows bent and hands in prayer at chest height, rotate your torso and arms to the right, bringing hands down to the floor. Keep your legs and hips as still as possible.
  • Repeat on the other side. Move as quickly as possible, rotating side to side, while maintaining good form.

Thigh Crunch

x 45 seconds

Katie Thompson
  • Lie faceup with your knees bent and feet on the floor. With straight arms, place hands on the tops of your thighs.
  • Engage your core and lift your shoulder blades off the floor as you slide your hands towards your knees. Keep your core busy and engaged back to the floor. "181 Hair grooming:

REST x 45 seconds


Workout images: Photographer: Nadya Wasylko. Hair grooming: Yukiko Tajima. Makeup: Deanna Melluso. Stylist: Yuiko Ikebata. Trainer Lita Lewis is wearing Adidas sports bra, similar styles at adidas.com; Motion by Coalition Jasmine Motion Standout Tights, $ 48, acrossatlas.com; Adidas UltraBoost X Clima Shoes, $ 200, adidas.com, Sasai earrings and ring, similar styles at sasaijewelry.com.

Gifs and first image: Photographer: Katie Thompson. Hair grooming: Yukiko Tajima. Makeup: Deanna Melluso. Stylist: Yuiko Ikebata. (first photo) Trainer Lita Lewis is wearing Manduka Cross Strap Bra, $ 54, manduka.com; Adidas by Stella McCartney Essential 3/4 Tights, $ 70, stellamccartney.com; Adidas UltraBoost X Clima Shoes, $ 200, adidas.com. (gifs) Joy Lab Color Block Sports Bra, $ 20, target.com; Joy Lab 7/8 Color Block Leggings, $ 35, target.com; Reebok sneakers, similar styles at reebok.com; hoop earrings, stylist's own.