Women Strong: Brooke Erickson’s Total-Body Workout

Get your heart pumping and muscles burning from head to toe with this all-encompassing set.

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Do these moves in order, completing all reps of one before moving to the next. Leave little to no rest in between and complete a total of four rounds. 

Exercise Reps/Time
Push-up 20
Bodyweight Dip 20
Bench Pike Shoulder Tap 15 (each arm)
Lateral Skier 10 (each side)
Pistol Squat 10 (each leg)
Banded Toe Tap 15 (each leg)
Dumbbell Swing 15
Jump Rope 1 minute



Place your hands shoulder-width apart on the floor and extend your legs behind you so your head, hips and heels are aligned. Your head should be neutral, core braced. Keep your body tight as you bend your elbows and slowly lower down until your chest touches or nearly touches the ground, then press back up forcefully to return to the start.

Bodyweight Dip


Sit on a flat bench and place your hands on either side of your hips on the edge of the bench, fingers forward. Extend your legs in front of you so your heels are on the floor. Press down with your hands and extend your arms to lift your glutes up and off the bench, then shift them forward. Keeping your legs straight and your chest lifted, slowly bend your elbows and lower yourself until your arms make 90-degree angles. Extend your arms to return to the start.

Bench Pike Shoulder Tap


Get into a push-up position with your hands on the floor and your feet on a bench. Walk your hands back toward the bench while lifting your hips until your body makes a 90-degree angle at the hips. Hold here, brace your core and alternately lift your hands to touch the opposite shoulders.

Lateral Skier


Stand with your feet hip-width apart and get into an athletic “ready” position — back straight, bent at the hips, arms forward and at the ready. Explosively leap to the right side, landing on your right leg and bringing your arms and left leg to the right. Immediately leap to the left, bringing your arms and right leg to the left. Repeat, alternating sides.  

Pistol Squat


Stand on your right foot with your left leg extended in front of you, knee straight. You can either clasp your hands in front of you or extend them at shoulder height for balance. Slowly bend your right knee and hip and descend as low as you can while keeping your left leg straight and lifted in front of you off the floor. Extend your leg to return to the start. Do all reps on one side before switching, or alternate legs for reps.

Banded Toe Tap


Secure a resistance loop around your midthigh and bend your knees and hips to load your posterior chain. Stand on your left foot with your right knee bent, toes touching the floor lightly, hands clasped in front of you. Hold in this half-squat as you extend your right leg back and to the side, then return to the start. Do all reps on one side before switching.

Dumbbell Swing


Stand with your feet shoulder-width apart, knees soft, and hold a dumbbell in one hand. Extend your other arm out to the side at shoulder height. Swing the dumbbell back between your legs, then explosively thrust your hips forward to generate enough momentum to lift the dumbbell to shoulder height. Control it back down and through your legs and repeat. Do all reps on one side before switching. 

Jump Rope


Hold the handles at your hips and turn the rope with your wrists, not your arms, jumping lightly on both feet while staying on your toes.

Ready for more Brooke? Watch the full video demo and read about her authentic mission and message as a fitness leader and role model in our exclusive online interview.

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