Photo credit: www.wellandgood.com
An all-encompassing strength workout incorporates a variety of exercises to engage your entire body. In this session designed by Or Artzi, CPT, a prominent instructor at Equinox and the founder of the fitness platform Orriors, traditional exercises like hamstring curls, dumbbell rows, and burpees are redefined with dynamic intensity.
Are you ready to jump into this invigorating workout? Make sure to have your towel and water bottle within reach—they’ll come in handy! Prepare to feel the challenge as you embark on this fitness journey.
Join the Challenge
If you’re participating in our January 2025 Good Moves Club Winter Challenge (enroll here if you haven’t yet!), this routine corresponds to day 23 of week 4. You can follow along with Artzi in the full-length workout below, which features a warm-up along with six strength-building exercises.
The Warm-Up
Perform each exercise for a duration of 30 seconds, completing one round.
1. Walkout
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Begin with your feet shoulder-width apart and arms relaxed at your sides. Bend forward at your hips to reach towards the ground. From this position, walk your hands forward into a high plank with your shoulders aligned over your wrists. Hold for a moment to engage your core, then walk your hands back to your feet and stand up. Repeat this motion.
2. World’s Greatest Stretch (Alternating Sides)
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Assume a high plank stance with your feet hip-width apart. Step your right foot forward, placing it outside your right hand while keeping your hips stable. Rotate your torso towards your right leg, lifting your right arm toward the sky and allowing your gaze to follow your hand. Return your right hand to the floor and step back into the plank position. Alternate sides and continue this sequence.
3. Cat-Cow Pose (Bitilasana Marjaryasana)
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Start on all fours, aligning your elbows and shoulders above your wrists and your hips above your knees. Gently arch your back while lowering your belly towards the ground and lifting your gaze (cow pose). Transition into a rounded spine, tucking your chin towards your chest as you tilt your pelvis up (cat pose). Alternate between these two poses.
4. Deep Squat with Thoracic Twist (Alternating Sides)
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Stand with your feet slightly wider than shoulder-width and clasp your hands at your chest. Take a deep breath and lower your body into a squat position, keeping your thighs parallel to the floor or even lower if possible. Exhales as you twist your torso towards your raised right hand, extending your arm upward. Return to the center and repeat the twist to the left side, continuing to alternate.
5. Hamstring Sweep (Alternating Sides)
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With your feet hip-width apart and arms at your sides, step forward with your right foot while slightly bending your left knee. Flex the toes of your right foot and lean forward until your torso is nearly parallel to the ground, keeping your arms stretched behind you. Sweep your arms forward and overhead, feeling a stretch in your right hamstring. Alternate this motion by switching legs.
6. Jumping Jack
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Start with your feet together and arms at your sides. Jump outward with your legs while raising your arms overhead, then return to the starting position. Stay light on your feet and maintain a slight bend in your knees as you jump. Repeat for the duration.
The Workout
To complete this workout, you will need a resistance band and a towel. Perform each exercise for one round, then take a 60-second rest before proceeding to the next round. Aim for a total of 2-4 rounds.
Beginners: Complete each exercise for 30 seconds, resting for 30 seconds before the next exercise.
Intermediate: Work each exercise for 40 seconds, followed by a 20-second rest.
Advanced: Execute each exercise for 60 seconds before moving to the next.
1. Single-Leg Romanian Deadlift with Pulse (One Side at a Time)
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Stand with feet hip-width apart, hands clasped in front of your chest. Raise your left knee to hip level while balancing on your right leg. Lean forward, extending your left leg back while keeping a slight bend in your right knee. Lower your torso until it aligns with the floor or you feel a stretch in your right hamstrings. Engage your core, press through your right foot, and return to standing. Perform all reps on one leg before switching.
Alternate Option: Omit the pulse.
2. Push-Up to Figure-7 Plank (Alternating Sides)
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Start in a high plank with your hands under your shoulders and feet hip-width apart. Lower your body by bending your elbows at a 45-degree angle, then push back to high plank. Bring your right knee to your left wrist, then move it across to your right wrist before extending it back to plank. Repeat with your left leg and continue alternating.
3. Sprinter Sit-Up without Hands
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Lie on the ground with your knees bent and feet resting on the floor. Position your hands behind your head, elbows flared. Exhale as you lift your torso while rotating to your right, driving your right knee towards your left elbow. Reverse the motion and switch to the opposite side. Keep alternating for the duration.
4. Hamstring Curl with Towel
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Lie on your back with your heels on a towel. Press your upper arms into the floor, forming right angles with your arms. Drive your hips upward until your body forms a straight line from knees to chest. Slowly extend your legs, pause, and then slide your feet back to start. Repeat.
5. Tempo Single-Arm Row with Resistance Band in Low Lunge (One Side at a Time)
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Begin in a low lunge, right leg forward with a 90-degree bend, left leg extended behind. Lean slightly forward and raise your left knee off the ground. Position one end of a resistance band under your right foot and grip the other end with your left hand. With your right forearm on your knee, pull your left elbow towards you while squeezing your shoulder blade. Slowly extend your arm back down over a count of seven. Finish all reps on one side before switching.
6. Half Burpee
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Start in a high plank position, then jump your feet forward into a squat while clasping your hands at your chest. Lay your back down on the ground, then return to the high plank position. Repeat.
Source
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