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Expert Full Body Workout

With a busy schedule, it can be tough to fit in a run some days. Strength training can seem time-consuming and daunting. Fear not! A head-to-toe workout doesn’t have to take all day. Focus on exercises that provide the most bang for your buck. We asked experts for their favorite exercises to get you in and out of the gym in a hurry—while working your body from head to toe.

Here are a few exercises to work your glutes. Pair these with our expert arm, core, and leg exercises for a complete workout.

Janet Hamilton’s Pick: Chair Squat

(a) With a box, chair or bench behind you, stand with your feet shoulder-width apart.

(b) Squat down as if you were planning to sit on the box. Allow your weight to brush the box and immediately return to a standing position. Repeat 20 times.


Janet Hamilton, author of the book Running Strong and Injury-Free, is an exercise physiologist and running coach based in Atlanta.

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