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Bone density / resistance

Full Body Connect: Integrated Strength

This workout brings together full-body movements that stimulate bone density and enhance functional strength. You'll feel connected and empowered, building resilience from head to toe.

35 minIntermediatefollicularEquipment: mat, medium dumbbells, chair or bench
60

Warm-up

  • Walking Leg Swings (front to back)

    90 seconds

    Gently warm up your hips and hamstrings, maintaining an upright posture.

    Illustration of Walking Leg Swings (front to back)

  • Arm Cross-Body Swings

    60 seconds

    Open and close your chest, allowing gentle rotation through your torso.

    Illustration of Arm Cross-Body Swings

  • Spiderman Lunge with Rotation

    150 seconds

    Step forward into a lunge, bringing elbow to ankle and rotating slightly.

    Illustration of Spiderman Lunge with Rotation

Main session

Compound Movement Circuit

3 rounds

  • Dumbbell Thruster

    8 reps

    Move fluidly from a squat to an overhead press, using momentum from your legs.

    0 / 8
    Illustration of Dumbbell Thruster

  • Step-Ups onto Chair

    10 reps each leg

    Step up with control, driving through the heel, then step back down slowly.

    0 / 10
    Illustration of Step-Ups onto Chair

  • Renegade Row

    8 reps each side

    Maintain a stable plank, minimizing hip rotation as you row one dumbbell.

    0 / 8
    Illustration of Renegade Row

  • Suitcase Carry

    45 seconds

    Walk with a heavy dumbbell in one hand, staying tall and resisting side bend.

    Illustration of Suitcase Carry

  • Wall Sit

    45 seconds

    Press your back flat against the wall, maintaining a 90-degree bend in your knees.

    Illustration of Wall Sit

Cool-down

  • Child's Pose

    90 seconds

    Release your hips and back, breathing deeply and letting go of tension.

    Illustration of Child's Pose

  • Seated Spinal Twist

    90 seconds

    Gently twist from your core, looking over your shoulder without forcing.

    Illustration of Seated Spinal Twist

Tags

bone densityresistancefull bodycompoundfollicular