Classic Curls, Rows, and Burpees Take on a Whole New Meaning With This 30-Minute Workout

An effective strength workout involves many different types of exercises that work your entire body. In this sweat sesh, created by Or Artzi, CPT, a lead group fitness instructor at Equinox and creator of the fitness platform Orriors, classic hamstring curls, dumbbell rows, and burpees take on a whole new meaning.

Ready to give this curl, row, and burpee workout a shot? Grab your towel and water bottle—you're gonna need 'em!—and hit the mat. You'll feel the burn in no time—in the best way possible.

Join the club

If you’re following along with our January 2025 Good Moves Club Winter Challenge (sign up here if you haven't already!), this is the workout for day 23, week 4. You can follow along with Artzi and the full-length workout below. This efficient workout includes a warmup and six strength-based exercises.

The warmup

Do each exercise for 30 seconds. Complete one round. 

1. Walkout

1. Stand with your feet hip-width apart and arms by your sides.
2. Hinge forward at your hips and reach toward the floor.
3. Keeping your feet in place, walk your hands forward and come into a high plank so that your shoulders are over your wrists.
4. Pause, engaging your core.
5. Walk your hands back to your feet, then return to standing.
6. Repeat.

2. World's greatest stretch (alternating sides)

1. Start in a high plank with your feet hip-width apart and your shoulders stacked over your wrists.
2. Step your right foot forward and place it outside of your right hand.
3. Keeping your hips square, lift your right hand toward the ceiling, rotating your chest toward your right leg. Allow your gaze to follow your fingertips.
4. Pause, then return your right hand to the floor and extend your right leg back to plank position.
5. Repeat on the opposite side.
6. Continue alternating sides.

3. Cat-cow pose (Bitilasana Marjaryasana)

1. Start on all fours with your hands and knees on the floor. Align your elbows and shoulders over your wrists and your hips over your knees.
2. Slowly arch your spine, dropping your belly toward the floor. Look up as you draw your tailbone toward the ceiling (cow pose).
3. Slowly transition into a rounded spine, tucking your chin toward your spine as you tilt your pelvis forward (cat pose).
4. Continue alternating between cow and cat poses.

4. Deep squat with thoracic twist (alternating sides)

1. Stand with your feet slightly wider than shoulder-width apart and hands clasped in front of your chest. 
2. Inhale, then bend at your hips and knees, lowering your butt until your thighs are parallel to the floor (or lower if that's comfortable).
3. Exhale, pressing evenly through your feet as you place your left hand on the floor and lift your right arm up to the sky while still in a deep squat.
4. Twist your torso toward your right hand, reaching for the ceiling.
5. Pause, then return your torso to center. 
6. Repeat on the opposite side. 
7. Continue alternating sides.

5. Hamstring sweep (alternating sides)

1. Stand with your feet hip-width apart and arms down by your sides.
2. Bend your left knee slightly and step forward with your right foot, flexing your toes up. Your right leg should be straight.
3. Lean your torso forward until it's nearly parallel to the floor, reaching your arms behind you.
4. Then, sweep your arms forward and up so your biceps are next to your ears. You should feel a stretch in the muscles behind your right thigh.
5. Repeat on the opposite side.
6. Continue alternating sides.

6. Jumping jack

1. Stand with your legs together and arms at your sides.
2. Jump your legs out to the sides while lifting your arms up over your head.
3. Finish the rep by jumping your feet back together and returning your arms to your sides.
4. Stay light on your toes and keep a soft bend in your knees as you jump.
5. Repeat.

The workout

You’ll need a resistance band and a hand towel to complete this workout. Perform each exercise one time through, then rest for 60 seconds before moving on to the next round. Do 2-4 rounds total.

• Beginners: Do each exercise for 30 seconds, then rest for 30 seconds before moving on to the next exercise.
• Intermediate: Do each exercise for 40 seconds, then rest for 20 seconds before moving on to the next exercise.
• Advanced: Do each exercise for 60 seconds, then move on to the next exercise.

1. Single-leg Romanian deadlift with pulse (each side separately)

1. Stand with your feet hip-width apart. Clasp your hands in front of your chest.
2. Drive your left knee up to hip height so your left thigh is parallel to the floor. You should be balancing on your right leg. 
3. Engage your core and simultaneously lean forward, extending your left leg behind you. Press your right foot into the floor while doing so, and keep your right leg slightly bent. 
4. Continue lowering until your torso is parallel to the floor or you feel a pull in your right hamstrings (whichever comes first).
5. Press into your right foot, squeeze your glutes, and extend your right leg. 
6. Bend your right leg again as much as you can. 
7. Press into your right foot, squeeze your glutes, and reverse the movement to return back to the standing start position.
8. Repeat, doing all reps on one leg before switching sides.

2. Push-up to figure-7 plank (alternating sides)

1. Start in a high plank position with your hands planted firmly on the floor, directly under your shoulders and feet hip-width apart.
2. Bend your elbows at a 45-degree angle to your body and lower your body to the floor.
3. Press into your palms and push the floor away from you to come back up to a high plank, still keeping your body in one straight line.
4. Bring your right knee in toward your left wrist.
5. Then move your right knee to the right toward your right wrist. 
6. Then extend your right leg back to plank position.
7. Perform another push-up, then repeat with your left leg.
8. Continue alternating for the allotted amount of time.

3. Sprinter sit-up with no hands

1. Lie on the floor with your legs slightly bent and your heels resting on the floor. Place your hands behind your head so your elbows are flared out to the sides. 
2. On an exhale, quickly lift your torso off the floor and rotate through your spine to the right while simultaneously driving your right knee toward your left elbow. Allow your gaze to follow through the rotation.
3. Then, reverse the movement, rotating through your spine back to center and lowering your torso and right leg back to the floor.
4. Repeat on the opposite side.
5. Continue alternating for the allotted amount of time.

4. Hamstring curl with towel

1. Lie on your back with your heels on a hand towel. Press your upper arms and elbows into the floor and bend at your elbows so your arms form 90-degree angles. 
2. Push through your heels to drive your hips up toward the ceiling until you form a diagonal line from knees to hips to chest.
3. Extend your legs straight out. 
4. Pause for a moment, then slide your feet back to the starting position. 
5. Repeat.

5. Tempo single-arm row with resistance band in low lunge position (each side separately)

1. Start in a low lunge position with your right leg in front, knee bent 90 degrees, and your left leg extended behind you, knee and top of the foot on the floor.
2. Lean forward slightly and lift your left knee off the floor.
3. Place one end of a long-looped resistance band underneath your right foot and grab the other end with your left hand. 
4. Lean forward and place your right forearm on your right knee. 
5. Pull your left elbow up toward your side until it touches your ribs while squeezing your shoulder blade to your spine.
6. Slowly extend your left arm down toward the floor for a count of seven. 
7. Repeat, doing all reps on one side, then switch.

6. Half burpee

1. Start in a high plank position with your hands planted firmly on the floor, directly under your shoulders and feet hip-width apart.
2. Hop your feet forward as far as you can into a squat position, then lift your hands off the floor and clasp them in front of your chest. 
3. Place your back down on the floor, then hop your feet back to high plank position. 
4. Repeat.