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If You Want to Work Out Four Days a Week: Lower-Body Routine 2
Single-leg strength is the main goal of this one.
If You Want to Work Out Three Days a Week: Full-Body Routine
Consider this a combo of all the best moves out there.
If You Want to Work Out Two Days a Week: Full-Body Routine 1
Hit your entire body in just six moves.
If You Want to Work Out Four Days a Week: Lower-Body Routine 1
Your first leg day has an extra focus on your butt.
If You Want to Work Out Four Days a Week: Upper-Body Routine 2
It’s upper-body time again—with some extra arms thrown in for good measure.
Start Here: How to Use SELF’s 6 Weeks to Stronger Workout Plan
Join us for a science-backed journey to build strength, boost your confidence, and feel freaking amazing.
If You Want to Work Out Three Days a Week: Upper-Body Routine 1
Back, chest, shoulders, and arms, oh my!
If You Want to Work Out Two Days a Week: Full-Body Routine 2
Finish strong with a workout that does it all.
If You Want to Work Out Three Days a Week: Lower-Body Routine 1
Who doesn’t want to start with leg day?
If You Want to Work Out Four Days a Week: Upper-Body Routine 1
Plus a side of abs for good measure.
If You Want to Work Out One Day a Week: Full-Body Routine
This full-body routine will hit absolutely every muscle in your body.
A Quick, Energizing Stretch Routine to Do If Thanksgiving Dinner Wipes You Out
Do it midday when you feel your energy levels dipping, or after the big meal.
This Beginner-Friendly Chest Workout Will Strengthen Your Upper Body
There are just five moves in this quick yet effective routine.
A Full-Body Workout You Can Do With the Same Set of Dumbbells
You don’t need to worry about losing your spot at the gym with this routine.
5 Moves to Try If Watching Gymnastics Has You Realizing Your Flexibility Isn’t Quite…There
Focusing on mobility can help you move better, even if it won’t earn you a spot on Team USA.
This 20-Minute Pilates HIIT Workout Will Get Your Heart Pumping
Modify as needed—or crank up the challenge.
This 15-Minute Workout Will Strengthen and Stabilize Your Entire Core
Light up your abs—no equipment necessary.
This Pilates Workout Can Improve Your Posture in Just 15 Minutes
Strengthening specific muscles in your back, shoulders, and core is key.
Watch: A Pilates Glute Workout That Will Strengthen Your Entire Butt
Every little muscle will be feeling those pulses.
Do This Quick Pilates Workout to Stretch and Strengthen Your Lower Body
If you spend a lot of time sitting, you’ll definitely want to bookmark this one.
This Low-Impact Cardio Workout Will Actually Get Your Heart Rate Up
You don’t need to piss off your joints to work up a good sweat.
5 Simple Moves That Will Set Your Side Butt on Fire
Everyday life weakens these tiny muscles, but this routine will help, um, round out your training.
A Quick, Beginner-Friendly Pilates Routine You Can Do in Your Living Room
If you’re Pilates-curious, this is a great way to tap your toe in.
This 12-Minute, 4-Move Workout Will Fire Up Your Biceps and Triceps
You really don’t need much time to get a stronger upper body.
4 Super Effective Kettlebell Exercises That Target Your Legs and Butt
When it comes to getting stronger, working smarter pays off big.