Our friends at Degree are bringing you another amazing fat burning workout that will tone, and sculpt your whole body, and also target your abs & core. You can try this routine at home or at the gym as a standalone session or in addition to your regular training. The lasting fat burning effects of this workout will stay with you for up to 48 hours – just like Degree’s Dry Spray Antiperspirant with 48 hours of superior protection.
Our two BodyRock hosts and personal trainers Karim & Brooke teamed up for this full-body duo workout!
Follow the routine for 12-15 reps per exercise and get ready to feel the burn.
Repeat the sequence 1x for beginners, 2x for intermediate and 3x for advanced BodyRockers.
Pushup + Burpee
1 Legged Tricep Dip
1. Mountain Climbers
Assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms. Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your left leg. Continue alternating for the desired number of reps or time
2. Jump Squats
Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
3. Russian Twists
Sit on the ground with your knees bent and your heels about a foot from your butt. Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve. Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage. Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through centre and rotate to the right. This completes one rep.
4. Pushup Burpee
Start from standing. Lower your body to the floor. Quickly punch your legs back behind you into a push-up position. Perform a push-up. Then, draw you legs back underneath your hips and explode upward in the air. Land with your knees soft and immediately go into your next repetition.
5. One-Legged Tricep Dip
Put your hands flat on the floor on either side of your hips with your palms down and your fingers facing forward. Walk your feet out a few steps. Support your weight with your hands and lift one leg slightly off of the ground. Keep your leg straight, but relaxed. Lower your body as far as you can while you inhale. Exhale as you raise yourself back up. Use your triceps, not your leg strength, to lift and lower your body.
6. Diamond Pushup
Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length. Lower yourself until your chest almost touches the floor as you inhale.Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Check out our other #TRYDRY workouts below!
The lasting fat burning effects of this workout will stay with you for up to 48 hours – just like Degree’s Dry Spray Antiperspirant with 48 hours of superior protection.