Final Strength Push, Plus 4-Minute Finisher

Here we go! It's the last day of this challenge and we hope you're ready for a killer workout. This routine has it all: squat thrusts, weighted squats to overhead presses, woodchoppers, and more. You've done all of these moves throughout the challenge, so now it's time to add weight, pick up the pace, and really push yourself.

Everyone at SELF is so proud of you for making it this far and completing the challenge! We hope you're feeling strong, maybe a little sore, and super confident. If you're looking for something to try next, go here and select one of our previous challenges. Or check out a wide variety of workouts here.

We're sure you're anxious to get started but don't skip that warm-up! Taking five minutes to prime your muscles for the work ahead is essential. Try this total-body warm-up, or do something on your own. We hope you enjoy every last second of today's routine. Get to it!

The Workout

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

Directions

Do each move below for 45 seconds, resting 15 seconds between moves. At the end of each circuit, rest for 60 seconds. Do the entire circuit 2–5 times, then try the AMRAP (As Many Rounds As Possible) to finish.

You'll Need

2 dumbbells

Squat to Overhead Press

x 45 seconds

• You’ll need 2 dumbbells for this move.

• Stand tall with your feet hip-width apart and core engaged. Hold a dumbbell in each hand with your elbows bent and hands at your shoulders.

• Send your hips back and bend knees to drop into a squat, allowing knees to bend to at least 90 degrees.

• Return to starting position by standing, and as you stand, push both weights overhead at the same time, and squeezing your glutes at the top.

• Lower the weights to your shoulders and immediately sink into your next squat.

Curl to Triceps Press

x 45 seconds

• You’ll need two dumbbells to complete this move.

• Holding a dumbbell in each hand, stand with feet hip-width apart, and core engaged.

• Do a curl by bending both elbows and bringing the weights toward your biceps. Focus on keeping your shoulders down, not letting your chest come forward, and only using your arms for this movement.

• Now push the weights overhead, straightening both arms and keeping biceps hugged close to your ears.

• With the weights overhead, bring them together to touch, and bend both elbows allowing the weights to come down behind your head for a triceps press. Keep elbows hugged close to your head (do not let them go wide).

• Return to your starting position by straightening arms, then lowering them to shoulder height, then lowering them again so that the weights come back to your side.

• Repeat, focusing on isolating the muscles in your arms and shoulders. Don’t use momentum to swing the weights up and overhead.

Woodchopper

x 45 seconds on each side

• You’ll need 1 heavy dumbbell for this move. Stand with feet wider than hip-width apart, core engaged, and hold the dumbbell with both hands.

• Raise the weight to the upper right of your reach, allowing your torso and toes to naturally rotate to the right as you twist.

• Now “chop” the weight down to the left, bringing it across the front of your body and aiming for your left ankle, allowing your torso and toes to naturally rotate in that direction. This is a core move, so focus on keeping your lower body more stable, and bracing your core to rotate with the weight.

• Lift the weight up and to the right to start the next rep. Continue on the same side for 45 seconds, then repeat on the other side.

Reverse Lunge

x 45 seconds alternating sides

• You’ll need 2 dumbbells for this exercise. Stand with feet shoulder width apart, core engaged, holding a dumbbell in each hand.

• Step back with your right foot and bend both knees to sink into a lunge. Keep your core engaged, hips tucked, and back straight.

• Return to starting position by pushing off right foot and stepping forward.

• Repeat on the other side. Continue to alternate sides.

Shoulder Tap to Mountain Climber

x 45 seconds

• Start in a high plank position with your wrists directly under your shoulders, core engaged, hips level, and legs extended behind you. Step your feet just wider than hip-width to make this move easier.

• Lift your right hand and tap left shoulder. Return to starting position.

• Now lift your left hand and tap right shoulder. Return to starting position

• Now do a twisting mountain climber by bringing your right knee to your left elbow, returning to starting position, then left knee to your right elbow. Focus on keeping your hips level as you do the mountain climber.

• You can do 1 tap on each shoulder and 1 mountain climber on each leg, or if you prefer, you can do 2 reps each.

At the end of the circuit, rest for 60–90 seconds. Do the entire circuit 2–5 times, then try the AMRAP to finish.

AMRAP (As Many Rounds As Possible)

Do each move below for 8 reps resting as little as possible. Continue to do the circuit without rest for 4 minutes.

Squat Thrust

x 8 reps

• Think of this move as a modified burpee without the jump or push-up. Stand with feet hip-width apart, core engaged, and hands at sides.

• Squat and place hands on floor, making sure hands are between feet (not outside them).

• Jump feet back to come into a high plank position and pause.

• Jump feet forward so feet land on the outsides of hands, and stand squeezing core as you come up.

• Make this easier: You can modify this move by skipping the jump into high plank, and instead stepping feet back one at a time into a high plank.

• Make this harder: Add a vertical jump as you stand.

Push-Up

x 8 reps

• Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.

• Bend your elbows and lower your body to the floor. Drop to your knees if needed.

• Push through the palms of your hands to straighten your arms.

Shoulder Tap to Mountain Climber

x 8 reps

• Start in a high plank position with your wrists directly under your shoulders, core engaged, hips level, and legs extended behind you. Step your feet just wider than hip-width to make this move easier.

• Lift your right hand and tap left shoulder. Return to starting position.

• Now lift your left hand and tap right shoulder. Return to starting position

• Now do a twisting mountain climber by bringing your right knee to your left elbow, returning to starting position, then left knee to your right elbow. Focus on keeping your hips level as you do the mountain climber.

• You can do 1 tap on each shoulder and 1 mountain climber on each leg, or if you prefer, you can do 2 reps each.

Top image: Photographer: Nadya Wasylko. Stylist: Yuiko Ikebata. Hair: Jerome Cultera. Makeup: Seong Hee. Prop Stylist: Alex Brannian. Athlete Mirinda Carfrae wears Tory Sport Seamless Racerback Came Bra, $65, torysport.com, Outdoor Voices 7/8 Flex leggings, $75, outdoorvoices.com, Hoka One One Tivra shoes, $110, hokaoneone.com.

Workout images and gifs: Photographer: Alexandra Genova. Stylist: Yuiko Ikebata. Hair: Jerome Cultera. Makeup: Deanna Melluso. (workout images) Athlete Mirinda Carfrae wears Outdoor Voices Zip Bra, $75, outdoorvoices.com; Champion Women’s Fashion, $33, champion.com; 7/8 Fashion Tights; Hoka One One Elevon shoes, $160, hokaoneone.com. (gifs) Outdoor Voices Doing Things Bra, $65, outdoorvoices.com; 7/8 Flex Leggings, $75, outdoorvoices.com, Hoka One One Gaviota Leather, $160, hokaoneone.com.

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