Raise your hand if you find strength workouts boring. Yeah, we get it—doing reps upon reps of regular old crunches, planks, squats, and lunges isn’t necessarily the most interesting thing in the world.

That’s why Or Artzi, CPT, a lead group fitness instructor at Equinox and creator of the fitness platform Orriors, created this 30-minute workout that focuses on many different movement patterns to work all your muscles efficiently and switch things up—like triceps dips, lateral lunges, and reverse crunches, for instance. You’ll get a rock-solid (and fun!) full-body workout in less time than it takes for your laundry to be washed. 

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 12, week 2. 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. 1.
   Stand with your feet hip-width apart and arms by your sides.
2. 2.
   Hinge forward at your hips and reach toward the floor.
3. 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. 4.
   Pause, engaging your core.
5. 5.
   Walk your hands back to your feet, then return to standing.
6. 6.
   Repeat.

2. World’s greatest stretch (alternating sides)

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

3. Cat-cow pose (Bitilasana Marjaryasana)

1. 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. 2.
   Slowly arch your spine, dropping your belly toward the floor. Look up as you draw your tailbone toward the ceiling (cow pose).
3. 3.
   Slowly transition into a rounded spine, tucking your chin toward your spine as you tilt your pelvis forward (cat pose).
4. 4.
   Continue alternating between cow and cat poses.

4. Deep squat with thoracic twist (alternating sides)

1. 1.
   Stand with your feet slightly wider than shoulder-width apart and hands clasped in front of your chest. 
2. 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. 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. 4.
   Twist your torso toward your right hand, reaching for the ceiling.
5. 5.
   Pause, then return your torso to center. 
6. 6.
   Repeat on the opposite side. 
7. 7.
   Continue alternating sides.

5. Hamstring sweep (alternating sides)

1. 1.
   Stand with your feet hip-width apart and arms down by your sides.
2. 2.
   Bend your left knee slightly and step forward with your right foot, flexing your toes up. Your right leg should be straight.
3. 3.
   Lean your torso forward until it’s nearly parallel to the floor, reaching your arms behind you.
4. 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. 5.
   Repeat on the opposite side.
6. 6.
   Continue alternating sides.

6. Jumping jack

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

The workout

You’ll need access to an elevated surface (like a stair, mat, or box) and a chair for 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. Elevated heel squat with pulse

1. 1.
   Stand in front of an elevated surface (like a stair, mat, or box). 
2. 2.
   Place your heels on the stair, so only your toes rest on the floor,  and clasp your hands in front of your chest. 
3. 3.
   Push your hips back, as if you’re about to sit into a chair, then bend at your hips and knees, lowering your body until your thighs are parallel to the floor (or lower if that’s comfortable). 
4. 4.
   Push through your heels to stand up halfway. 
5. 5.
   Then, lower into a full squat again. 
6. 6.
   Push through your heels to return to standing. That’s 1 rep. 
7. 7.
   Repeat.

Alternate Option

Take out the pulse and/or do a bodyweight squat.

2. Forearm plank with knee tap

1. 1.
   Start on an all fours position, with shoulders stacked over wrists, and hips stacked over knees. 
2. 2.
   Engage your core to flatten your back, then step back one foot at a time, tucking your toes to come into a high plank position. 
3. 3.
   From the high plank, lower onto your right forearm, then your left forearm, keeping your hips level and core engaged to come into a forearm plank.
4. 4.
   Maintain a soft gaze at your fingertips and push your shoulders away from your ears to keep your shoulder blades engaged.
5. 5.
   Lower your knees to the floor. 
6. 6.
   Pause for a moment, then lift your knees up off the floor back to forearm plank position. 
7. 7.
   Repeat.

3. Reverse crunch

1. 1.
   Lie faceup with your arms by your sides and knees bent at 90 degrees and also pointing to the ceiling.
2. 2.
   Press into your palms and engage your core as you lift your hips off the floor and crunch your knees toward your chest.
3. 3.
   Lower your hips and extend your legs. 
4. 4.
   Repeat.

4. Lateral lunge (alternating sides)

1. 1.
   Stand with your feet at hip-width distance, toes facing forward. Clasp your hands in front of your chest. 
2. 2.
   Shift your weight to the right and step to your right with your right foot.
3. 3.
   With a flat back, bend your right knee and shift your hips back, keeping your left leg straight.
4. 4.
   Keep your toes pointed forward on both feet.
5. 5.
   Press into your right heel to return to standing.
6. 6.
   Repeat on the opposite side.
7. 7.
   Continue alternating for the allotted amount of time.

5. Chair triceps dip

1. 1.
   You’ll need a chair or bench to complete this exercise. 
2. 2.
   Sit on the chair  with your knees bent and feet flat on the floor.
3. 3.
   Put your hands on the chair, and walk your feet forward until your butt is off of the chair.
4. 4.
   Bend your elbows and bring your butt toward the floor as much as your range of motion allows.
5. 5.
   Push your hands into the surface to straighten your arms back to the starting position.
6. 6.
   Repeat.

6. Skater jump

1. 1.
   Stand with your feet hip-width apart and a slight bend in your knees. 
2. 2.
   Leap to the right, pushing off of your left foot and landing on your right leg only. Your left leg should tuck behind your right calf.
3. 3.
   Jump across to the left and land on your left leg. Your right leg should now be tucked behind your left calf.
4. 4.
   Repeat.