Just Enough Workout Day 22: Backside and Core
The workout below is for Day 22 of the Just Enough Workout, a four-week workout plan. Today’s routine is pretty great on its own, but you can also check out the full program right here or browse the calendar here. If you’d like to sign up to receive daily emails featuring these workouts, you can do that here.
You made it to Week 4! That means you’re in the final workouts of this program—and we hope you’re already feeling stronger, accomplished, and maybe even a bit more energized? Just five more workouts stand between you and absolute workout program glory. So let’s get started!
Today’s routine includes the good morning, which is a stellar foundational exercise on its own, and can also help you prep for deadlifting. Like deadlifts, the good morning utilizes a hip hinge, and you should feel your hamstrings (the back of your thighs), glutes, and your back engaging as you complete this movement. A few helpful notes to keep in mind: When you’re at the bottom of this exercise (leaning forward), engage your core and think about your back being so flat that you could balance a glass of water on it. As you rise up, remember that this exercise is not a “bend and snap.” If it looks more like a dance move than a strength-building move, slow down and focus on using your glutes and hamstrings to “pull” your body back to an upright position.
Grab your medium dumbbell set (8–20 pounds) if you’re going for the Just a Little More route, squeeze in a five-minute warm-up, and then get started below!
- Complete each exercise for 30 seconds, then rest for 30 seconds.
- After completing all three exercises, rest for up to 60 seconds. That’s 1 round.
- Complete 2–3 rounds.
- Bodyweight Good Morning
- Bodyweight Russian Twist
- Bodyweight Bent-Over I-Y-T Raise
Complete each exercise for your chosen work/rest interval:
- 30 seconds work, 30 seconds rest
- 40 seconds work, 20 seconds rest
- 50 seconds work, 10 seconds rest
After all of your exercises are done, rest for up to 60 seconds. That’s 1 round. Complete 3–5 rounds.
- Good Morning (Medium Dumbbell Set)
- Single-Arm Row (Left Side,Medium Dumbbell Set)
- Russian Twist (Medium Dumbbell Set)
- Single-Arm Row (Right Side,Medium Dumbbell Set)
- Bodyweight Bent-Over I-Y-T Raise
Katie Thompson1Bodyweight Good Morning
- Stand with your feet hip-width apart with your hands at your ears.
- Keeping a soft bend in your knees, hinge forward at the hips and push your butt back as you fold your torso forward. Stop when your torso is just above parallel to the floor.
- Drive your hips forward as you lift your torso back up and return to the starting position. Squeeze your glutes at the top. This is 1 rep.
Katie Thompson2Bodyweight Russian Twist
- Sit with your knees bent out in front of you, feet flexed, and heels on the floor.
- Hold your hands in front of your chest and lean your torso back until you feel your abdominal muscles engage.
- Slowly twist your torso from right to left. Remember to keep your core tight (and breathe!) throughout.
Katie Thompson3Bodyweight Bent-Over I-Y-T Raise
- Stand with your feet shoulder-width apart. With your core engaged, hinge forward slightly, keeping a slight bend in your knees.
- Bring your arms up straight, keeping them in line with your shoulders. This is the I part of the exercise. Bring your arms down.
- Bring your arms up straight and out at a 45-degree angle. This is the Y part of the exercise. Bring your arms down.
- Bring your arms directly out to the sides, bringing your shoulder blades together. This is the T part of the exercise. Bring your arms down. This is 1 rep.
Katie Thompson4Good Morning
- Stand with your feet hip-width apart. Hold a dumbbell with both hands at your collarbone or rack a dumbbell in each hand at your shoulders.
- Keeping a soft bend in your knees, hinge forward at the hips and push your butt back as you fold your torso forward. Stop when your torso is just above parallel to the floor.
- Drive your hips forward as you lift your torso back up and return to the starting position. Squeeze your glutes at the top. This is 1 rep.
Katie Thompson5Single-Arm Row
- Stand with your feet hip-width apart, holding a weight in your right hand with your arm at your side. (You can stagger your stance if you feel more comfortable that way.) This is the starting position.
- With your core engaged, hinge forward at the hips, push your butt back, and keep a soft bend in both knees, making sure you don’t round your shoulders. (Your hip mobility and hamstring flexibility will dictate how far you can bend over.)
- Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position.
- Pull the weight up toward your chest, keeping your elbow hugged close to your body, and squeeze your shoulder blade for 2 seconds at the top of the movement.
- Slowly lower the weight by extending your arm toward the floor. This is 1 rep.
- Continue to do all of the reps on the same side, then repeat on the other side.
Katie Thompson6Russian Twist
- Sit with your knees bent out in front of you, feet flexed, and heels on the floor.
- Hold a dumbbell in both hands and lean your torso back until you feel your abdominal muscles engage.
- Slowly twist your torso from right to left. Remember to keep your core tight (and breathe!) throughout.
Photographer: Katie Thompson. Wardrobe styling: Rika Watanabe. Makeup: Monica Alvarez at See Management. Hair: Erin Piper Hershleb at L'Atelier. Creative director: Amber Venerable.
Athletes in order of appearance. Jaime Song wears: One-piece: Alo Yoga Alosoft Suns Out Onesie, $128. Shoes: New Balance, similar styles. Molly Tellekson wears: Top: Nike Swoosh Bra, $30. Bottoms: Reebok Lux High-Waisted Colorblock Tights, $60. Shoes: Hoka Gaviota 4, $170. Jo Murdock wears: Top: Lululemon Energy Longline Bra, $58. Bottoms: Lululemon Align High-Rise Pant With Pockets, 25”, $128. Shoes: Lululemon Chargefeel Mid Women’s Workout Shoe, $148.
SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
