Adding a little *spice* to a workout, like exercises that involve pulsing, jumping, and rocking, force your muscles to work harder in the moment. This goes a long way in strengthening your muscles and bones, boosting your athletic performance, improving your balance, and reducing your risk of falls and other injuries.

Or Artzi, CPT, a lead group fitness instructor at Equinox and creator of the fitness platform Orriors, designed this thrust, jump, and rock workout to target your entire body, keeping you in tip-top shape for years to come.

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 27, 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 resistance band and a bench, couch, or chair 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 hip thrust with pulse (each side separately)

1. 1.
   Sit on the floor with your mid back against the edge of a bench, box, couch, or wide chair. Clasp your hands in front of your chest. 
2. 2.
   Place your feet on the floor about hip-width apart. Your feet can be slightly turned out, depending on what feels most comfortable for you.
3. 3.
   Lift your left knee in toward your chest. 
4. 4.
   Squeeze your glutes and push through your right foot to raise your hips up toward the ceiling. Keep your back flat and head pointed toward the wall in front of you.
5. 5.
   Lock your hips out at the top of the movement by fully extending your hips and squeezing your glutes. Your right shin should be vertical, right knee neutral or slightly externally rotated, and right leg forming a 90-degree angle.
6. 6.
   Pause, then slowly lower your hips all the way down to the floor.
7. 7.
   Lift your hips halfway up, then lower your hips back down to the floor again. 
8. 8.
   Lift your hips all the way up with your hips fully extended. 
9. 9.
   Repeat.

2. Push-up

1. 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. 2.
   Bend your elbows at a 45-degree angle to your body and lower your body to the floor.
3. 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. 4.
   Repeat.

3. Hollow-body rock

1. 1.
   Lie on your back with knees bent at 90 degrees, pointing toward the ceiling, and your arms extended so your biceps are by your ears. 
2. 2.
   Lift your head, neck, and shoulders a few inches off the floor. 
3. 3.
   Extend your legs straight out in front of you. 
4. 4.
   Brace your core and rock backward, then forward.
5. 5.
   Continue rocking back and forth for the allotted amount of time.

4. Jumping lunge (alternating sides)

1. 1.
   Step forward into a standard lunge with your left leg. Clasp your hands in front of your chest.
2. 2.
   Explode out of the lunge and off your feet. Switch your feet in midair so that you land with your right foot in front. 
3. 3.
   Continue alternating, switching which leg lands in front of you.

Alternate Option

Take out the jump.

5. Superhero pulldown with mini band

1. 1.
   Loop a mini band around your wrists.
2. 2.
   Lie on your stomach with your legs straight behind you and your arms straight out in front of you. 
3. 3.
   Lift your legs and your upper body a few inches off the floor. 
4. 4.
   Pull your elbows down behind your head.
5. 5.
   Slowly bring your arms back to starting position, hands reaching overhead.
6. 6.
   Continue reaching and pulling down for the allotted amount of time.

Alternate Option

Don’t use a mini band.

6. Broad jump with 180-degree twist

1. 1.
   Stand with your feet hip-width apart.
2. 2.
   Swing your arms down and back as you bend at your hips and knees to come into a shallow squat.
3. 3.
   Thrust your arms up and jump forward as far as you can. Try to land softly, bending your knees in a squat to absorb the impact.
4. 4.
   Still with bent knees, twist your body 180 degrees so you’re facing in the opposite direction.
5. 5.
   Repeat.