A Quick Full-Body Strength Workout


The workout below is for Day 17 of the Good Vibes Workout, a four-week workout plan. It’s pretty great on its own, but you can also check out the full program right here or browse the calendar here. If you’d like to sign up to receive daily emails of these workouts, you can do that here.

Around here, we love bodyweight workouts. That’s in part because they’re so flexible—you can tailor them in a number of ways. Want to take them down a notch? Do fewer reps, eliminate skips or hops, or do less circuits. Looking to make things harder? Speed up, add another circuit, or pick up some dumbbells to add weight.

As you do today’s workout, think about your options: Could you speed up a bit on certain moves and squeeze in a few more reps? Or is it better to take things slower today, focusing on form, honing your breath?

You’ll kick off today’s routine with the skater hop—a move that has a number of possible modifications. You can eliminate the hop entirely, stepping quickly side to side. If you’ve got limited space, focus on driving your hop vertically, then landing as lightly as you can on the ball of your foot, like a dancer might. If you’ve got more room, keep a deeper knee bend and see how far you can drive your hop laterally, leaping side to side. Even better: Switch up your approach to the exercise on each round to see which you like best.

In this workout you’ll also revisit the reverse lunge to knee drive that you did two days ago, and you’ll introduce a totally new move: the shoulder tap to mountain climber. This exercise combines two different plank moves so you’ll work your entire body. When you do this move, try the rhythm: slow-slow-quick-quick-quick-quick. You’ll do the shoulder taps first—this is your slower, strength-building part of the move—then quickly run out the mountain climbers with your feet—this is your cardio part of the move. We hope you enjoy this new move and today’s workout as a whole!

Workout Directions

Complete each exercise for your chosen work/rest interval:

  • 30 seconds work, 30 seconds rest
  • 40 seconds work, 20 seconds rest
  • 50 seconds work, 10 seconds rest

After all 5 exercises, rest for 60 seconds. That’s 1 round. Complete 2–5 rounds.


  • Skater Hop
  • Shoulder Tap to Mountain Climber
  • Reverse Lunge to Knee Drive (Left Side)
  • Superman
  • Reverse Lunge to Knee Drive (Right Side)

Bonus: EMOM Finisher

EMOM stands for “every minute on the minute.” Here’s how it works: Do each exercise below in order for your selected number of reps, moving as quickly as possible and aiming to finish in under 60 seconds. With any time left over, rest. At the top of the next minute, repeat. Continue for a total of 4 minutes.

  • Lateral Lunge to Single-Leg Hop (Left Side) x 8–10 reps
  • Lateral Lunge to Single-Leg Hop (Right Side) x 8–10 reps

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