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The Official SELF 2023 Good Vibes Workout Calendar

Welcome to the SELF Good Vibes Workout! We’re so excited to take on this plan together. Below, you’ll find the complete calendar for this four-week program. Each week will follow the same schedule: You’ll do five workouts each week, including three strength-based circuits, one restorative yoga flow, and one cardio routine. The cardio routines are extra flexible: We’ll provide guidelines, but you can walk, jog, run, row, cycle, or hop on an elliptical to get it done.

All of these workouts combine to achieve the overarching goal of the Good Vibes Workout: Increasing positive energy and leave you feeling strong, accomplished, and confident in every area of your life.

The strength-based workouts in this routine are bodyweight-only, so you don’t need any special equipment. A mat for the yoga flows can be helpful, and the cardio workouts are completely up to you—you can take them outside to walk, run, bike, or swim, or move them inside on a stationary bike, rowing machine, treadmill, or elliptical.

Below the Good Vibes Workout calendar, you’ll find links to every workout in the program. You can bookmark this page, or just make sure you’ve signed up to receive the daily Good Vibes Workout newsletter, so you always know exactly what to do. We’ve also created a convenient printable version (PDF) of this calendar, too. If you print out the PDF you can check off your workouts as you complete them and jot down a moment that brought you joy each day.

Now let’s get ready to let those good vibes flow!

Amanda Bailey

Week 1

Day 1Squat, Lunge, and PlankDay 2Foundational Yoga FlowDay 3Cardio, Abs, and ArmsDay 4RestDay 5Legs, Shoulders, and BackDay 630-Minute CardioDay 7Rest

Week 2

Week 3

Week 4

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