A routine that helps burn fat throughout the day? You’ve stopped at the right place. Today I’m sharing four moves with double-duty effects. Not only will you end your workout feeling accomplished by checking off your sweat for the day, but you’ll also leave the session knowing your early morning exercise is still putting in the work all day long. Who’s in?
Watch the video to follow along during the sequence and learn the step-by-step instructions below.
The Routine:
Squat and Standing Knee Twist
Inchworm Push-Up with a Squat Jump
4 Mountain Climbers and 4 Plank Knee Crunches
Lateral Slides with Squat Drop
The Move: Squat and Standing Knee Twist
How to: Sit down into a squat position and return back up to standing. Place your hands behind your head and as you drive one knee up to your chest. Twist your opposite elbow toward that knee by engaging your core and rotating. Return back to a squat and complete the exercise with the opposite knee and elbow twisting toward each other.
The Move: Inchworm Push-Up with a Squat Jump
How to: Walk your hands out to a full plank position and engage your core to complete a push-up. Walk your hands back to your toes and as you stand up, complete one vertical hop at the top. To take the impact out of this movement, simply stand up and return back to the inchworm.
The Move: 4 Mountain Climbers and 4 Plank Knee Crunches
How to: Start in a plank position and complete four mountain climbers to increase your heart rate and then slow this movement down by performing four cross-body crunches while still in plank position.
The Move: Lateral Slides with Squat Drop
How to: Slide two times to the right and sit down into a squat before you resume lateral slides back to the left side. At the end of each slide, drop down into a squat and push back up to resume the slides. If you need to dial this exercise down for lower impact, take two lateral steps and sit into a squat, alternating side step directions for each rep.
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A former Division 1 high jumper and record holder at West Virginia University, Sydney is a National Academy of Sports Medicine Personal Trainer and Fitness Nutrition Specialist in Charlotte, North Carolina. Sydney and her fiancé Dustin created the Royal Change digital media company and post a new, completely free workout every day. They have a quickly growing audience with over 53,000,000 views since they started their YouTube channel. Royal Change’s mission is to always provide high-quality fitness to everyone, everywhere, at any time.
The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that Poosh, LLC (“Poosh”) is not engaged in the provision or rendering of medical advice or services. You understand and agree that Poosh shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.
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