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Fat-Burning Cardio Routine by Monica Jones

You Need to Try This Heart-Pounding Workout Designed by Monica Jones

We partnered with Under Armour Brand Ambassador Monica Jones to give you a high-energy sweat sesh. Be ready to jab, dance, and thrive!
Under Armour ambassador and trainer Monica Jones believes the meaning of being fit can be determined by you, and only you. "It's being capable of performing the tasks that you personally value most," she said. Jones brought that positive energy to her Roll With the Punches workout at the most recent POPSUGAR Play/Ground, a two-day lifestyle festival for women, leading a crowd though a sweaty sequence of boxing-inspired moves. "It's so empowering to feel that burn, get the blood flowing and throw some fierce punches in the mix!" she said — plus, this workout can be adjusted to fit any fitness level and can be done anywhere.

Read on to see the details of five moves Jones swears by — and if you start to feel unmotivated, Jones has an essential tip for staying on track and crushing your fitness goals: "Journal or use other outlets to express what you are most proud of each day, and reflect on these notes each week. Sometimes we are so set on our finish line that we never acknowledge the daily accomplishments that get us there."

The Super Woman

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Lie face-down on your stomach. Lift your chest, arms, and legs. Retract the shoulder blades into a cactus position.

Repeat 10 times.

Boss Babe Burpee

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Start in a strong full plank. Do 1 push-up. Jump to your hands and pop up to standing. Jab, cross-punch with either arm. Jump back to a full plank.


Repeat 10 times.

Side Plank Crunch & Brunch

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Start in a forearm plank with shoulder over wrist and hips lifted. Rotate your top elbow inward toward your abs for a side crunch. Rotate your arm back so that the elbow is pointing toward the ceiling. The top leg crunches into the chest to work the obliques.

Repeat 10 times.

Love in This Lunge

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Start in a lunge position with both knees deeply bent. Drive the back knee up into the chest in a sprinting fashion, keeping the front knee bent. Slowly, keeping the front knee bent, drive the leg back into the original lunge position.

Repeat 10 times.

The Hip Dip

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Start sitting on the floor with your knees bent in front of you, feet planted on the ground. Place your arms behind you with fingers pointing toward your body. Arms should be slightly bent. Push your arms straight, lifting your hips and butt into the air with your shoulders tracking over your wrists. Bend your arms and dip your hips down to an inch above the ground without touching. Straighten your arms and lift your hips.

Repeat 10 times.

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