Good Vibes Workout Day 19: Obliques and Arms

Variations on classic exercises are the name of the game today.

From Self Magazine-By Amy Eisinger, M.A., C.P.T.

5 Bodyweight Moves to Build Core and Arm Strength

The workout below is for Day 19 of the Good Vibes Workout, a four-week workout plan. It’s 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 of these workouts, you can do that here.

Today’s workout includes another fun combination move: the triple climber. If you tried the bonus on Day 12, you’re already familiar with this mountain-climber variation. If not, memorize this: side, center, cross. On the right side, you’ll start with a mountain-climber variation sometimes called a Spiderman, touching your right knee to your right elbow. You’ll extend your right leg—but keep your right foot off the floor so you’re in a three-legged plank—and then immediately transition to a classic mountain climber, drawing your knee to the center of your chest. Extend back to the three-legged plank, then draw your right knee across your body to tap your left elbow. Finally, place your right foot down and give it a break while you repeat on the left side. (Not sure what any of this means? Don’t worry, there are GIFs below.)

If this feels a bit too intense for today, you can sub in a classic mountain climber or that Spiderman variation we mentioned above (tapping your knee to your elbow on the same side of your body). You can also take this move down a notch by completing one rep on each side, then gently lowering to your knees and taking a few deep breaths. If you take breaks, make them purposeful by controlling the movement—don’t just let your knees fall to the floor.

You’ll find additional core work in today’s routine with the bicycle crunches, squat-to-obliques crunch, and close-grip push-up (yes, push-ups require a lot of core engagement too!).

Workout Directions

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 5 exercises, rest for 60 seconds. That’s 1 round. Complete 2–5 rounds.

Exercises

Alternating Slam Without Ball
Triple Climber
Squat-to-Obliques Crunch (Alternating Sides)
Close-Grip Push-Up
Bicycle Crunch

Bonus: EMOM Finisher

EMOM stands for “every minute on the minute.” Here’s how it works: Do each exercise below in order for your selected number of reps, moving as quickly as possible and aiming to finish in under 60 seconds. With any time left over, rest. At the top of the next minute, repeat. Continue for a total of 4 minutes.

Plank to Pike to Toe Touch x 8–10 reps
Swimmer x 15–20 reps

1. Alternating Slam Without Ball
- Stand with your feet shoulder-width apart, with your weight on the balls of your feet. Raise your hands overhead, palms facing each other. Imagine you are holding a medicine ball (or a basketball) with both hands.
- Pivot both of your feet to the left and bend both knees slightly to lower into a slight lunge position. As you lunge, bring your hands down and imagine you are slamming your invisible medicine ball down to the floor in front of you as hard as you can. Keep you back as flat as possible, keep your core engaged, and don’t drop your chest or round your shoulders.
- Stand back up and raise your arms overhead, then immediately pivot your feet to the right and repeat on the other side, slamming your invisible ball to the floor.
- Continue this pattern, alternating sides.
2. Triple Climber
- Start in a high-plank position with your wrists directly under your shoulders, core engaged, hips level, and legs extended straight behind you. Lift your right foot a few inches off the floor.
- Draw your right knee to your right triceps. Then extend your right leg to return to a high-plank position, hovering your right leg a few inches off the floor and holding your weight with your left leg. This is called a three-legged plank position.
- Draw your right knee to your chest (like a mountain climber), then return to a three-legged plank position.
- Draw your right knee to your left triceps (like a twisting mountain climber), then return to high plank (returning your right foot to the floor).
- Repeat on the other side.

3. Squat-to-Obliques Crunch (Alternating Sides)
- Stand with your feet slightly wider than shoulder-width apart, hands touching in front of your chest. This is the starting position.
- Engage your core and keep your chest lifted and back flat as you shift your weight into your heels; push your hips back and bend your knees to lower into a squat.
- Come back upright and use the momentum to bring your left knee in toward your chest. Crunch down toward your knee and twist your torso to the left so that your right elbow taps your left knee. Bring your knee down, and bring your hands back to the starting position.
- Squat down again, and repeat the oblique twist on the other side. This is 1 rep.
4. Close-Grip Push-Up
- Start in a high-plank position with your wrists directly under your shoulders, core engaged, hips level, and legs extended straight behind you.
- Walk your hands close together so they are directly beneath your chest (rather than under your shoulders). You may choose to rotate your fingers inward, forming a triangle between your hands and thumbs, or you can leave your hands parallel.
- From this position, do a push-up. Bend your elbows and lower your torso to the floor.
- Push through the palms of your hands to straighten your arms.
- Make it easier: Drop to your knees, keeping your core engaged, and do the push-up from this position. You can also elevate your hands on a step or box instead.
- 5. Bicycle Crunch
- Lie faceup with your legs in tabletop position (knees bent 90 degrees and stacked over your hips). Place your hands behind your head, elbows bent and pointing out to the sides. Use your abs to curl your shoulders off the floor. This is the starting position.
- Twist to bring your right elbow to your left knee, while simultaneously straightening your right leg.
- Then twist to bring your left elbow to your right knee, simultaneously straightening your left leg. This is 1 rep.
- Continue alternating sides for your work interval. Go at a slow and steady pace so that you can really twist and feel your abs working.

- 6. Plank to Pike to Toe Touch
- Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.
- From here, do a pike. Lift your hips toward the ceiling, coming into a downward dog position.
- From this position, lift your right hand and rotate under your body to tap your left knee, shin, or toes as your flexibility allows.
- Return your right hand to the floor, then lower your hips to return to the high plank.
- Repeat on the other side: Pike your hips toward the ceiling, lift your left hand off the floor, rotate under your body, and tap your right knee, shin, or toes as your flexibility allows.
- Return your left hand to the floor, lower your hips, return to the high plank.
- Continue to alternate sides.
7. Swimmer
- Lie on your stomach with your legs extended behind you and your arms extended in front of you, palms resting on the floor. This is the starting position.
- Keep your abs and butt tight as you lift your arms and legs off the floor. Keep your neck in line with your spine by resting your gaze in front of you.
- Bring your right arm and left leg up. Reverse the motion and bring your left arm and right leg up. This is 1 rep.
- Continue alternating in this swimming motion.