Boost Longevity and Bone Health With This 30-Minute Full-Body Workout

Want to target every muscle group in your body in less time than it takes to clean your kitchen or fold your laundry? We’ve got you covered. This full-body combo workout, created by Or Artzi, CPT, a lead group fitness instructor at Equinox and creator of the fitness platform Orriors, takes just 30 minutes.

This workout hits your arms, core, and legs to build strength, help you move better in your daily life, and prevent bone loss and improve bone density (a measure of the amount of minerals in your bones)—key factors in warding off fractures, osteopenia (a condition in which have low bone density), and osteoporosis (a condition in which your bones become weak and brittle).

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 26, 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. 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 a box, bench, couch, or chair and access to a wall 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. Bulgarian split squat (each side separately)

1. 1.
   Stand a few feet in front of a bench, box or chair, facing away from it. Clasp your hands in front of your chest.
2. 2.
   Reach your left foot back and place the top of your left foot flat on the surface. You may need to hop your right foot forward so you can do a proper lunge.
3. 3.
   Lean your torso forward slightly and bend your front knee to sink your hips toward the floor as low as you can comfortably go.
4. 4.
   Your front-leg shin should be vertical or close to it, while your back knee should point down toward the floor. If either leg is out of place, move your front foot forward or backward until you’ve found the ideal positioning.
5. 5.
   Push through your front foot to return to standing.
6. 6.
   Repeat, doing all reps on one leg before switching sides.

2. Walkup with mountain climber

1. 1.
   Lie face down with your forearms on the floor and your elbows directly beneath your shoulders (palms flat on the floor). Keep your feet flexed with the bottoms of your toes on the floor.
2. 2.
   Keep your forearms parallel to each other.
3. 3.
   Press into your forearms and palms and rise up on your toes so that only your forearms, palms, and toes touch the floor. Your body should hover a few inches off the floor in a straight line from shoulders to feet.
4. 4.
   Lift your right forearm off the floor and press your right palm into the floor. 
5. 5.
   Lift your left forearm off the floor and press your left palm into the floor. You should be in a high plank position.
6. 6.
   Lower your left forearm to the floor, then lower your right forearm to the floor. You should be back in a forearm plank position. 
7. 7.
   Repeat this pattern once more until you’re back in high plank position, then perform a mountain climber: Bring your right knee into your chest, return your right knee to the starting position, then bring your left knee into your chest and return it to the starting position.
8. 8.
   Continue alternating between the walkup and mountain climber moves for the allotted amount of time. 

3. Side-lying oblique leg lift with straight legs (each side separately)

1. 1.
   Lie on your left side with your feet stacked and your left elbow under your left shoulder, forearm along the floor.
2. 2.
   Raise your right arm toward the ceiling. 
3. 3.
   Keeping your legs straight, lift both legs up off the floor as high as you can.
4. 4.
   At the same time, lower your right arm to meet your feet and tap your right toe.
5. 5.
   Lower back down, then repeat.
6. 6.
   Do all reps on one side before switching sides.

4. Wall sit with elevated heels

1. 1.
   Find a wall and rest your back flat against it with your feet slightly out in front of the wall. Make sure your feet are about shoulder-width apart. Extend your arms straight out in front of you.
2. 2.
   Bend your knees and slide down the wall so your thighs are perpendicular to the wall and your knees form a 90-degree angle. You may need to adjust your feet distance from the wall to make that 90-degree angle at your hips and knees, but only slide down the wall as far as you can comfortably go.
3. 3.
   Lift your heels up off the floor, pressing into your toes to maintain your balance. 
4. 4.
   Engage your muscles, including your quads, glutes, and hamstrings. Also make sure to keep your core tight.
5. 5.
   Hold for time, then return your heels to the floor and push through your heels to stand back up.

Alternate Option

Do a standard wall sit without your heels elevated.

5. Chair triceps dip

1. 1.
   Sit on a solid surface (like a bench, chair, or couch) with your knees bent and feet flat on the floor.
2. 2.
   Put your hands on the surface, and walk your feet forward until your butt is off of the surface.
3. 3.
   Bend your elbows and bring your butt toward the floor as much as your range of motion allows.
4. 4.
   Push your hands into the surface to straighten your arms back to the starting position.
5. 5.
   Repeat.

6. Single-leg skater hop with jump (alternating sides)

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.
   Standing on your right leg, hop straight into the air.
4. 4.
   Jump across to the left and land on your left leg. Your right leg should now be tucked behind your left calf.
5. 5.
   Standing on your left leg, hop straight into the air.
6. 6.
   Repeat, alternating sides.