Morgan Rose Moroney knows how to make every workout count—even as a new mom. The fitness trainer and influencer recently shared a full-body workout on Instagram, proving you don’t need hours in the gym to stay in shape. In the clip, Moroney powers through a series of strength-building moves like lunges, sit-ups, and pull-ups, all designed to maximize results in minimal time.
“Let’s freaking goooo!” she wrote in her caption. “Essentials full body for me, in & out of the gym in 30 mins. Perfect for this new Mumma or any busy bee 🐝🖤”
If you're looking for a quick, effective routine to boost strength and endurance, Moroney’s go-to moves are worth a try. Here’s what she does to stay strong.
She Lifts Weights
Moroney is seen doing exercises with weights in her Instagram video. ACE Fitness says that this has a lot of health benefits. “Using heavy weights increases intramuscular coordination, the number of type II motor units and the amount of muscle fibers engaged within a specific muscle. Have you ever felt your muscles shaking while lifting heavy weights? This is because you are recruiting and activating the larger type II muscle fibers, which are only stimulated to work when a muscle is challenged with heavy resistance or working to fatigue.”
She Does Pull-Ups
Moroney is also seen doing a variation of a pull-up in her Instagram video. Pull-ups have a lot of benefits. Gymless says, “Pull-ups can give size and strength to your upper body muscles. It allows you to target your lats, biceps, traps, and many more muscles. Practicing this consistently along with other variations that target different muscle groups, inevitably will give you the muscular aesthetics that you’re seeking. A study emphasized this by suggesting that this close kinetic chain exercise is designed to increase the muscular strength and endurance of the upper body and torso.”
She Does Lunges
Another exercise that Moroney is seen doing in her Instagram video is lunges. They are very beneficial. The Mayo Clinic says, “The lunge is a body resistance exercise that works the leg muscles. Specifically, the lunge targets the quadriceps and the hamstring muscles in the thigh, the gluteal muscles in the buttock, and to a lesser extent, the lower leg muscles.”
She Does Sit-Ups
Moroney is also seen doing sit-ups in her Instagram video. PCYC Queensland says that this exercise has a lot of benefits. “There are many benefits to incorporating sit-ups in your workout routine, such as improving core strength, stabilising your balance, improving your posture, and becoming more flexible…. Sit-ups are particularly effective for strengthening the core and toning the rectus abdominus, transverse abdominus, and oblique muscles.”
She Does Squats
Moroney likes to do squats to keep herself in shape. In December, she shared this video on her Instagram of herself doing squats with a barbell. Moroney captioned the post, “First time going heavier in squats since bub! Could be better, but could also be worse 😂Think I’m going to work towards a 100kg full depth squat in 2025 👏🏼”
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