The Official SELF New Year’s Challenge Workout Calendar


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The Official SELF New Year’s Challenge Workout Calendar



Your four-week workout plan is right here!

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Katie Thompson

Welcome to the SELF New Year’s Challenge! We’re so excited to kick off 2022—and your new wellness journey—together. Below, you’ll find the workout calendar with our four-week schedule. Each week you’ll power through five workouts—three strength and two cardio—as well as two rest days. The only equipment you’ll need to have on hand is a dumbbell.

Underneath the calendar are links to every workout, too—bookmark this page if you want to refer back to it throughout the challenge for easy access. Or if you want to come back to the challenge and try it again down the road! You can also find a printable version of this calendar (with space to practice gratitude each day) here. Let’s do this!

Amanda K Bailey

Week 1

Week 2

Week 3

Week 4

Hannah Pasternak is SELF’s associate director of special projects. She joined the team in May 2018 and manages editorial tentpoles, challenges, awards, and shapes SELF’s content strategy and audience development. 

Christa Sgobba is a writer and editor who joined SELF in November 2019 and is now SELF’s associate director of fitness and food. She’s an ACE-certified personal trainer, and previously held print and digital positions at Men’s Health, Runner’s World, and Bicycling, where she covered health, fitness, nutrition, and pro… Read more

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.

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