Strength and Balance Workout

This total-body workout was created just for the Strongest SELF Ever Challenge by Jay Cardiello, a health and fitness expert who has worked with celebs like Sofia Vergara and Julianne Hough and several MLB and NFL teams.

Think of this workout as your introduction to what's to come. You'll move from exercise to exercise, resting as little as possible between moves. Looking to really challenge yourself? Count your number of reps during the first round, then try to do more reps of each exercise during the second round. As with all the workouts in this Challenge, you have an optional TRX move to swap in for the last bodyweight move. If you're trying the TRX move, skip the Lunges With Rotation and just do TRX Lunges.

From Jay: "Make a playlist you love. That's a big thing. Take time to put together your favorite songs so when your alarm goes off at 6:00 a.m. for a workout, you're excited—you've got some good music to look forward to."

Check out the workout below, then keep scrolling for the video, the step-by-step cues of each move, and a more advanced version of this routine you can use during Week 3 of the Challenge.

Shot and produced by Qinetic in New York City. Our trainer Traci Copeland wears a Nike bra ($25, nike.com), pants (similar styles, nike.com), and shoes ($75, nike.com). Our trainer Bianca Vesco wears a Vimmia bra ($101, vimmia.com), L’Etoile leggings ($135, letoilesport.com), and Under Armour shoes ($80, underarmour.com). Shot on location in New York City.

5–10 lb dumbbells (optional) and a TRX suspension trainer (optional)

Do each move below for 30 seconds with little or no rest between moves. At the end of the circuit, rest for 60 seconds. Do the circuit 2–3 times.

Make this more challenging: Add a heavy dumbbell to the Lunges or a push-up to the end of each Crawl-Out.

• Stand with feet shoulder-width apart and hold a dumbbell in each hand.
• Engage core, send hips back, squeeze glutes, and lower into a squat.
• Stand, squeezing glutes at the top, and lift right knee to hip height, balancing for a moment on left leg. Return to starting position, repeat squat, and this time lift left leg. Continue to alternate.

• Stand with feet shoulder-width apart and arms extended at chest height, with hands clasped together.
• Lunge, stepping forward with right foot, and bend both knees to 90 degrees. Engage core and twist upper body toward right leg, keeping arms at chest height.
• Return to starting position. After 30 seconds, repeat on the other side.

• Stand with feet hip-width apart, core engaged. Send hips back and bend knees to lower into a squat. Reach hands to ground and crawl out with hands to finish in a high plank position.
• Pause, then walk hands back, bending knees to return to squat. Stand, squeezing glutes at top.

• From an all-fours position, lower onto forearms one at a time and then extend feet, with core engaged, so only toes and forearms touch the ground.
• Maintain an engaged core, pressing shoulder blades down your back and keeping a relaxed gaze at fingertips to ensure there's no tension in your neck.

• Adjust the suspension trainer to mid-calf height so handles are even with knees.
• Kneel in a tabletop position, facing away from the anchor, and place one foot in each of the cradles so top of foot is facing floor. Flex feet and lower onto forearms.
• Press shoulders down to engage shoulder blades, engage core, squeeze glutes, and straighten knees to lift body off ground.

Try the Advanced Version

• Adjust the suspension trainer to mid-calf height so handles are even with knees.
• Stand facing away from the anchor and carefully loop left foot into both foot cradles. Hold arms extended in front or at sides for extra balance.
• Keep weight in right foot, send hips back, and bend knee to do a lunge.
• Stand to return to starting position. After 15–30 seconds, then repeat on the other side.
• To make this move easier, start with a different style of lunge. Raise the TRX straps to be fully shortened (so the yellow tabs are at the top of the strap), and hold a handle in each hand. Lift right foot and bend knee to 90 degrees. Now do a lunge by sending hips back and bending left knee. Use the straps for balance and support. Once you can comfortably do this move, move on to the lunge variation with foot in foot cradles.

Special thanks to our models, Bree Branker and Natalie Torres. Bree wears an Asteria bra ($110, asteriaactive.com), Asteria leggings ($110, asteriaactive.com), and Adidas shoes ($85, lordandtaylor.com). Natalie wears a Lorna Jane bra ($73, lornajane.com), Splits59 leggings ($110, splits59.com), and Under Armour shoes (similar styles, underarmour.com). Shot on location in New York City.