This 30-minute full-body combo workout boosts longevity, improves bone health, and builds muscle.

Here’s how to do it.

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woman sweating in the gym

certified personal trainer, lead group fitness instructor atEquinox, and creator of the fitness platformOrriors

This efficient workout includes a warmup and six strength-based exercises.

The warmup

Do each exercise for 30 seconds.

Walkout

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Woman walking on a treadmill at the gym.

Worlds greatest stretch (alternating sides)

3.

Cat-cow pose (Bitilasana Marjaryasana)

4.

Deep squat with thoracic twist (alternating sides)

5.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

Hamstring sweep (alternating sides)

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Happy woman dancing and listening to music near a green empty wall outdoor in the city.

certified personal trainer, lead group fitness instructor atEquinox, and creator of the fitness platformOrriors

Perform each exercise one time through, then rest for 60 seconds before moving on to the next round.

Do 2-4 rounds total.

Bulgarian split squat (each side separately)

2.

Healthy female training in the gym, performing a hip thrust.

Walkup with mountain climber

3.

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

4.

Wall sit with elevated heels

Alternate Option

Do a standard wall sit without your heels elevated.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Chair triceps dip

6.

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