Effective strength training includes many different types of exercises that work your entire body. Classic hamstring curls, dumbbell rows, and burpees take on a whole new meaning in this sweat session created by Or Artzi, CPT, lead group fitness instructor at Equinox and creator of the fitness platform Orriors .
Want to try a curl, row, or burpee workout? You’ll definitely need a towel and a water bottle. Then hit the mat. You will immediately feel the burn in the best possible way.
join the club
If you’re participating in the January 2025 Good Moves Club Winter Challenge (if you haven’t already, sign up here!), this is week 4, day 23 of your workout. You can follow the full-length training with Artzi. Training below. This efficient workout includes a warm-up and 6 strength-based exercises.
warming up
Do each exercise for 30 seconds. Complete 1 round.
1. Strike
Your browser does not support the video tag.
Stand with your feet hip-width apart and your arms at your sides. Bend forward at the waist and reach toward the floor. Keeping your feet in place, walk your hands forward and get into a high plank so your shoulders are over your wrists. Pause and engage your core. Return your hands to your feet and return to a standing position. repeat.
2. World’s largest stretch (alternate sides)
Your browser does not support the video tag.
Start in a high plank with your feet hip-width apart and your shoulders stacked over your wrists. Bring your right foot forward and place it on the outside of your right hand. Keeping your hips square, lift your right hand toward the ceiling and rotate your chest toward your right leg. Let’s focus our gaze on our fingertips. Pause, then return your right hand to the floor and return your right leg to a plank position. Repeat on the other side. Continue alternating.
3. Cat and Cow Pose (Bitilasana Marjaryasana)
Your browser does not support the video tag.
Get on all fours and place your hands and knees on the floor. Place your elbows and shoulders over your wrists and your hips over your knees. Slowly arch your spine and lower your stomach toward the floor. Look up while pulling your tailbone toward the ceiling (cow pose). Slowly transition into a rounded spine, tilting your pelvis forward and pulling your chin toward your spine (cat pose). Continue alternating between cow and cat poses.
4. Deep squat with thoracic twist (left and right alternating)
Your browser does not support the video tag.
Place your feet slightly wider than shoulder width apart and clasp your hands in front of your chest. Inhale, bend your hips and knees, and lower your butt until your thighs are parallel to the floor (lower if comfortable). As you exhale, press your legs evenly, place your left hand on the floor and, while squatting deeply, raise your right arm to the sky. Twist your torso toward your right hand and reach toward the ceiling. Pause and center your torso. Repeat on the other side. Continue alternating.
5. Hamstring sweep (alternate sides)
Your browser does not support the video tag.
Stand with your feet hip-width apart and your arms hanging by your sides. Bend your left knee slightly and step your right foot forward, bending your toes. The right leg should be straight. Lean your torso forward until it is almost parallel to the floor and extend your arms back. Next, swing your arms forward and up so that your biceps are next to your ears. You should feel a stretch in the muscles in the back of your right thigh. Repeat on the other side. Continue alternating.
6. Jumping Jack
Your browser does not support the video tag.
Stand with your feet together and your arms at your sides. Spread your legs out to the sides while raising your arms above your head. Finish the repetition by jumping your feet together and bringing your arms back to your sides. Keep your toes light and your knees softly bent when jumping. repeat.
training
You will need a resistance band and a hand towel to complete this workout. Perform each exercise once, resting for 60 seconds before proceeding to the next round. Do 2-4 rounds in total.
Beginners: Do each exercise for 30 seconds, rest for 30 seconds, then move on to the next exercise. Intermediate: Do each exercise for 40 seconds, rest for 20 seconds, then move on to the next exercise. Advanced: Perform each exercise for 60 seconds before moving on to the next exercise.
1. Single leg Romanian deadlift with pulses (separate sides)
Your browser does not support the video tag.
Stand with your feet hip-width apart. Clasp your hands in front of your chest. Raise your left knee to hip height so your left thigh is parallel to the floor. You need to balance on your right foot. Squeeze your core and simultaneously lean forward and extend your left leg behind you. At this time, press your right foot into the floor and keep it slightly bent. Continue lowering until your torso is parallel to the floor or you feel a pull in your right hamstring (whichever comes first). Push your right foot in, tighten your glutes, and extend your right leg. Bend your right leg as much as possible again. Push your right foot in, squeeze your buttocks, and reverse the movement to return to the starting position. Repeat all reps on one leg before switching sides.
Take out the pulse.
2. Push-ups to figure 7 plank (alternate sides)
Your browser does not support the video tag.
Start in a high plank position with your hands directly under your shoulders and your feet hip-width apart. Bend your elbows at a 45-degree angle to your body and lower your body to the floor. Press your palms to push off the floor and return to a high plank, keeping your body in a straight line. Pull your right knee toward your left wrist. Next, move your right knee to the right toward your right wrist. Next, return your right leg to a plank position. Perform another push-up and repeat with your left leg. Repeat alternately for the allotted time.
3. Sprinter sit-ups without hands
Your browser does not support the video tag.
Lie on the floor with your legs slightly bent and your heels on the floor. Place your hands behind your head and spread your elbows out to the sides. As you exhale, quickly lift your torso off the floor and rotate it through your spine to the right while simultaneously bringing your right knee toward your left elbow. Let’s follow it while it rotates. Then reverse the movement, rotating your spine back to center and lowering your torso and right leg to the floor. Repeat on the other side. Repeat alternately for the allotted time.
4. Hamstring curls using a towel
Your browser does not support the video tag.
Lie on your back with your heels resting on a hand towel. Press your upper arm and elbow into the floor and bend your elbow so your arm is at a 90-degree angle. Press through your heels and push your hips toward the ceiling, forming a diagonal line from your knees to your hips and chest. Straighten your legs. Pause for a moment, then slide your feet back to the starting position. repeat.
5. Tempo single arm row with resistance band in low lunge position (separate sides)
Your browser does not support the video tag.
Start in a low lunge position with your right leg in front of you, knee bent 90 degrees, and left leg extended behind you, with your knee and top of your foot on the floor. Lean forward slightly and lift your left knee off the floor. Place one end of a long looped resistance band under your right foot and grab the other end with your left hand. Lean forward and place your right forearm on your right knee. While pressing your shoulder blades against your spine, lift your left elbow out to the side until it touches your ribs. Slowly extend your left arm towards the floor for a count of 7. Repeat all reps on one side, then switch.
6. Half burpees
Your browser does not support the video tag.
Start in a high plank position with your hands directly under your shoulders and your feet hip-width apart. Jump your legs as far forward as possible into a squat position, then lift your hands off the floor and clasp them in front of your chest. Place your back on the floor and jump your legs back up to a high plank position. repeat.
