Next time you’ve got a little gas in the tank at the end of a workout, cap off your session with this finishing series from trainer Jeremy Scott. The three-move routine aims to burn fat fast and boost your mobility at the same time, he writes in an Instagram post highlighting the sequence.
You’ll start with 100 seal jacks. A relatively simple exercise that entails clapping your arms together in front of your chest, as opposed to overhead as in a traditional jumping jack, the goal here is to (ahem) jack your heart rate up. Remember to breathe throughout the movement to keep yourself in control.
Next, you’ll crank out 10 double pushup burpees. From a standing position, you’ll drop into a high plank position and rep out two chest-to-deck pushups before jumping your feet up to your hands. Drive your feet off the ground to jump into the air, reaching your arms overhead as you do. Then, immediately drop down to the floor and jump your feet back to complete a second rep.
By the time you get here, you’ll be breathing hard and feeling the burn. But that’s no excuse for sloppy reps. The goal here is to complete powerful but quality reps under fatigue. So, focus on hitting your depth for each rep, before squeezing your glutes and core and exploding back into a high plank.
Remember, the point here is good reps, not moving as quickly as possible and hitting the deck hard. If you’re having trouble with the full exercise, go ahead and do a single pushup between burpees. Or, split the parts of the move up and step your legs up and stand out of the plank position before jumping.
You can finally take some more time to slow it down with a mobility-building move: the squat inchworm walkout. With feet hips-width apart, drop your butt down into an air squat, reaching your hands between your legs to the ground as you do.
Lean forward, transferring your weight onto your hands. Now, start slowly walking your hands forward, extending your legs back behind you as you do to stretch your hamstrings and calves. Keep walking your palms out beyond the plank position, as far as you can with control, and without collapsing. Then, walk your hands back in, keeping your legs as straight as possible as you do. That’s one rep, complete five total.
Scott makes the walkout look easy, but it takes a deceiving level of core strength and shoulder mobility and stability to do it right. Aim to keep your core braced throughout the entire move. And make sure to walk your hands out only as far as you shoulder mobility allows—or opt out of the walk-out portion of the move entirely if you have sore shoulders.
Take a quick breath, then cycle through the series one more time before hanging up the sweat rag. You can break out a stopwatch and try to set a standard, but you shouldn’t be doing this finisher after every workout. Challenge yourself to beat your own time twice a week, max.
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