Good Vibes Workout Day 3: Cardio, Abs, and Arms

Come for the planks and skater hops, stick around for the 2-minute Butt Bonanza at the end.

The workout below is for Day 3 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.

It’s time to take things up just a notch with today’s strength routine—the second one in the Good Vibes Workout. Today you’ll alternate between strength moves where you can go for a little more speed and moves where you should slow it down and focus on form.

You’ll start with the squat thrust—which is a bit like a modified burpee—that should get your heart pumping. Next up, you’ll drop to the floor for shoulder taps, a plank move that’s all about maintaining a tight core and stabilizing your hips. Then it’s back up for skater hops—an excellent bodyweight cardio move that can be modified without the hop for a low-impact alternative (scroll on for complete directions). Next it’s back to the floor for a close-grip push-up. Move with purpose through this classic strength move to get the most out of it. You’ll finish the circuit with pop squats, which essentially add a hop to a classic squat.

Enjoy today’s circuit—and know that you’ve got your first rest day coming up tomorrow.

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

Squat Thrust
Shoulder Tap
Skater Hop
Close-Grip Push-Up
Pop Squat

Bonus: 2-Minute Butt Bonanza

After your last round, do the 2 moves below for 30 seconds each, back-to-back and without resting, for 2 minutes total.

Lateral Squat Walk to Jump
Glute bridge

1. Squat Thrust
- Think of this move as a modified burpee without the jump or push-up. Stand with your feet hip-width apart, core engaged, and hands at your sides.
- Squat and place your hands on the floor, making sure they are between your feet (not outside them).
- Jump your feet back to come into a high-plank position and pause.
- Jump your feet forward so they land outside your hands and stand, squeezing your core as you come up.
- Make it easier: You can modify this move by skipping the jump into high plank and instead stepping your feet back one at a time into a high plank.
- Make it harder: Add a vertical jump as you stand.
2. Shoulder Tap
- Start in a high-plank position with your feet hip-distance apart.
- Tap your right hand to your left shoulder while engaging your core and glutes to keep your hips as still as possible. (You can widen your feet a little to help with balance.)
- Then do the same with your left hand to your right shoulder. That’s 1 rep.

3. Skater Hop
- Stand with your feet hip-width apart. Lift your right leg and jump to the right. Let your left leg straighten and follow.
- As you land on your right foot, swing your left foot behind you but keep it off the floor. Swing your left hand in front of your body as your right arm swings behind your back.
- Swing your left leg back to the left and jump, landing lightly on your left foot and allowing your right foot to swing behind you. Swing your right arm in front of your body as your left arm swings behind.
- Continue, alternating sides.
- Make it low impact: Step your foot out to the side instead of jumping.
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. Pop Squat
- Start with your feet wider than hip-width and do a squat by sending your hips back and bending both knees. Keep your core engaged and push through your glutes to stand.
- As you stand, jump and bring both feet together, taking a hop in place.
- Immediately jump your feet apart and sink into a squat again. Repeat, hopping once in place between each squat.

6. Lateral Squat Walk to Jump
- Stand tall with your feet hip-width apart and core engaged.
- Send your hips back and bend your knees to drop into a quarter squat. (Meaning your knees form an angle wider than 90 degrees. This should be closer to standing than a full squat.)
- Staying in the squat position, step to the right with your right foot and allow your left foot to follow. Take two more steps to the right with your right foot, or less as space allows.
- Explode up, jumping and extending your legs fully, sending your arms behind you to help with momentum.
- Land lightly on the balls of your feet and immediately drop into a quarter squat again. Repeat on the other side, walking to the left.
- Continue to alternate directions after each jump.
- Make it low impact: Omit the jump at the end. Instead, quickly and powerfully stand tall to rise up from the squat position, raising your hands above your head for extra power.
7. Glute Bridge
- Lie on your back with your knees bent and feet flat on the floor. Your feet should be about hip-distance apart with your heels a few inches away from your butt.
- Push through your heels to lift your hips up while squeezing your glutes. Try to create one straight diagonal line from your shoulders to your knees.
- Pause for 1 to 2 seconds, then slowly lower back down to the floor. That’s 1 rep.