30-minute push-up, jump and rock workout

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

Or Argi, CPTa head gym instructor at Equinox and creator of the fitness platform Orriorsdesigned this push-up, jump, and rock workout to target your entire body, keeping you in top shape for years to come.

Join the club

If you’re following along with the 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 workout below. This effective workout includes a warm-up and six strength-based exercises.

The warm-up

Do each exercise for 30 seconds. Complete a round.

1. Walk

1. Stand with your feet hip-width apart and your arms at your sides.
2. Roll forward at your hips and reach toward the floor.
3. Keeping your feet in place, walk your arms forward and get 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 a standing position.
6. Repeat.

2. The World’s Largest Area (Alternating Sides)

1. Start in a high plank with your feet hip-width apart and your shoulders stacked on your wrists.
2. Step your right foot forward and place it outside your right hand.
3. Keeping your hips square, raise your right arm toward the ceiling, rotating your chest toward your right leg. Let your gaze follow your fingers.
4. Pause, then return your right hand to the floor and extend your right leg back into plank position.
5. Repeat on opposite side.
6. Keep 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 bend your spine, dropping your belly toward the floor. Look up as you pull your tail 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 cow and cat poses.

4. Deep squat with thoracic twist (alternate sides)

1. Stand with your feet slightly wider than shoulder-width apart and hands together 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 into your legs evenly as you place your left hand on the floor and raise your right arm toward the sky while still in a deep squat.
4. Twist your torso toward your right arm, reaching up to the ceiling.
5. Pause, then bring your torso back to center.
6. Repeat on opposite side.
7. Keep alternating sides.

5. Hamstring sweep (alternate sides)

1. Stand with your feet hip-width apart and your hands by your sides.
2. Bend your left knee slightly and step forward with your right leg, curling your toes up. Your right leg should be straight.
3. Lean your torso forward until it’s almost 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 opposite side.
6. Keep alternating sides.

6. Jumping jack

1. Stand with your feet together and your arms at your sides.
2. Jump your feet out to the sides while raising your arms above your head.
3. Complete the rep by jumping your feet back together and bringing your arms back to your sides.
4. Stay light on your toes and keep a gentle bend in your knees as you jump.
5. Repeat.

The training

You will need a resistance band and a bench, couch or chair to complete this workout. Perform each exercise once, 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 and then move on to the next exercise.

1. Single leg hip thrust with pulse (each side separately)

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

2. Push-ups

1. Start in a high plank position with your hands flat on the floor, just below your shoulders and your feet hip-width apart.
2. Bend your elbows at a 45 degree angle with your body and lower your body to the floor.
3. Press into your palms and push the floor away from you to return to a high plank, keeping your body in a straight line.
4. Repeat.

3. Concave rock

1. Lie on your back with your knees bent at 90 degrees, facing the ceiling and your arms extended so that your biceps are next to your ears.
2. Raise your head, neck and shoulders a few inches off the floor.
3. Stretch your legs straight out in front of you.
4. Brace your core and rock back and then forward.
5. Continue rocking back and forth for the designated time.

4. Jumping lunge (alternating sides)

1. Step forward into a standard walk with your left leg. Clasp your hands in front of your chest.
2. It explodes from the leg and from the legs. Turn your feet in the air so that you land with your right foot forward.
3. Continue alternating, alternating which foot lands in front of you.

5. superhero pulldown with mini band

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

6. Broad jump with a 180 degree twist

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