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SELF 2023 Good Vibes Workout
Here’s everything you need to start the new year with positive energy and great workouts!
Welcome to 2023! We’re so excited that you’ll be starting the new year with SELF’s Good Vibes Workout!
Whether you’ve done one of our challenges before or you’re totally new (hi there!), we think you’re going to love what we’ve got in store.
Each week works the same way: You’ll have three strength workouts, one yoga flow, one cardio workout, and two rest days. None of the workouts require any equipment, so you can do them at home, or wherever you have enough space. The strength and cardio workouts take about 30 minutes, while the yoga flows will take around 45 minutes. You can also print this handy calendar so you can check off your workouts as you complete them and jot down a moment of joy each day.
Ready for some positive energy and fresh workouts? Let’s go, Team SELF!
Calendar
The Official SELF 2023 Good Vibes Workout Calendar
Week 1
*Days 4 and 7 are rest days.*
Good Vibes Workout Day 1: Squat, Lunge, and Plank
The Good Vibes Workout starts today! LFG!Good Vibes Workout Day 2: Foundational Yoga Postures to Get You Started
Move with ease and breathe deeply throughout this routine.Good Vibes Workout Day 3: Cardio, Abs, and Arms
Come for the planks and skater hops, stick around for the 2-minute Butt Bonanza at the end.Good Vibes Workout Day 5: Legs, Shoulders, and Back
You might “never skip leg day,” but your shoulders and back are just as important.Good Vibes Workout Day 6: Intro to Efforts
Use our guide to create your own cardio workout in any style.
Week 2
*Days 11 and 14 are rest days.*
Good Vibes Workout Day 9: A Restorative Yoga Flow to Soothe Tight Muscles
Boost your mobility—and feel amazing at the same time.Good Vibes Workout Day 10: Back, Butt, and Arms
There’s a new move that’ll light up your glutes.Good Vibes Workout Day 12: Low-Impact Punch and Plank
You’ll strengthen your arms, core, and legs while feeling like a boss.An Interval Workout That’ll Energize Even the Blah-est of Days
Walk, cycle, or run your way through this cardio routine.
Week 3
*Days 18 and 21 are rest days.*
Good Vibes Workout Day 15: Single-Sided Scorcher
Save some energy for the new bonus challenge at the end.Good Vibes Workout Day 17: Cardio, Agility, and Core
Four exercises that will get your heart rate up and help build muscle.Good Vibes Workout Day 19: Obliques and Arms
Variations on classic exercises are the name of the game today.Good Vibes Workout Day 20: Hello, High Intensity!
We’ll pick the interval, you pick the exercise.
Week 4
*Days 25 and 28 are rest days.*
Good Vibes Workout Day 23: A Yoga Routine for Tight Hamstrings
Your lower body will feel so smooth afterward.Good Vibes Workout Day 24: Plank, Jump, and Hop
This has serious carryover outside of your workout.Good Vibes Workout Day 26: Back of the Body Burner
Strong glutes, hamstrings, and lats are key to balanced strength.Good Vibes Workout Day 27: Endurance and Speed Cardio
Get ready to crush the last day of the Good Vibes Workout!
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