Welcome to your Stronger With SELF Challenge! Below, you'll find a complete calendar of the entire month of workouts. Pin this, save it to your desktop, make it your phone's lock screen—just put it somewhere you'll see it often. And if you want to print a calendar, we've created this worksheet so you can check off your workouts (and track your sleep!) throughout the month. And if you're into meal prepping (we are!) make sure you check out the recipes using the navigation above, and create your weekly meal plan and grocery list using this handy PDF.

But don't worry—as long as you're subscribed, we'll send you an email each day letting you know exactly what to do (If you're not, sign-up for free right now!). Each week you'll have three strength workouts, two cardio workouts, and two rest (or active rest) days. You've also got four warm-ups and one cool-down, and we think it's a great idea to make those a regular part of your routine as well.

Keep scrolling to see what's in store this month!

Design by Morgan Johnson

Warm-Ups Option 1 Option 2 Option 3 Option 4
Cool -Down 7-Move Full-Body Cool -Down

Day 1 Lower-Body Strength Burnout
Day 2 Abs and Upper-Body Strength Builder
Day 3 Rest
Day 4 Lower-Body Strength and Cardio Workout
Day 5 20 x 12 Cardio Workout
Day 6 Bodyweight Cardio HIIT
Day 7 Rest
Day 8 Glutes and Core Strength Burnout
Day 9 30 x 8 Cardio Circuit
Day 10 Lunge and Squat Strength Workout
Day 11 Rest
Day 12 Total-Body Strength Burnout
Day 13 Up and Down Cardio Circuit
Day 14 Rest
Day 15 Lower-Body Strength Circuit
Day 16 Rest
Day 17 HIIT Plyo Workout
Day 18 Bodyweight Core and Arms Workout
Day 19 20 -Minute Total-Body Strength
Day 20 Rest
Day 21 Bodyweight Cardio Plus Core Burnout
Day 22 Bodyweight Strength and Conditioning Workout
Day 23 20-Minute HIIT Workout
Day 24 Rest
Day 25 Strength HIIT Day
Day 26 Jump and Squat Cardio Circuit
Day 27 Full -Body Strength Conditioning Workout
Day 28 Rest

Photographer: Katie Thompson. Hair grooming: Yukiko Tajima. Makeup: Deanna Melluso. Stylist: Yuiko Ikebata. Trainer Lita Lewis is wearing Montiel Victory Sports Bra, $ 44, montiel.com; Manduka Cut Out Capri Legging, $ 82, manduka.com; Nike sneakers, similar styles at nike.com.