30 Minute BIRTHDAY Biceps and Back AMRAP Workout | STRONG – Day 3

Welcome to my 31st BIRTHDAY WORKOUT! Thank you for celebrating with me! Make sure you are subscribed to the channel and turn on your notifications here! www.youtube.com/c/sydneycummings?sub_confirmation=1

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Today is a biceps and back AMRAP workout so be ready to turn up the intensity! We will work for 4 minutes and rest for 1 minute and complete 6 circuits PLUS a BONUS BIRTHDAY BURNOUT throughout the workout. I used anywhere from my 10 pound dumbbells up to my 30 pound dumbbells and my jump rope so grab yours if you’re ready!

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The exercises:
1. Hammer Curls
2. Single Arm Rows
3. Alternating Supinated curls
4. Hinged Face pulls
5. Alternating Hammer Curl and supinated lower
6. Underhand Rows
7. Bro Curls
8. Back Flyes
9. Curl and half
10. Push Ups
11. Single Arm floor rows
12. Supermen
CLOSER: 31 Push Ups and 31 Supermen!

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I am obsessed with these products and since I get so many questions on my favorite pre-workout and protein, I figured you guys deserve a recommendation that I TRULY LOVE!

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In this workout you are training with me, Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer and Fitness Nutrition Specialist. I am a fitness trainer in Charlotte, North Carolina and was a Division 1 athlete at West Virginia University where I was a national qualifying high jumper. I use my knowledge from my NASM certifications, bachelor’s degree, nursing school experience, and my elite athletic background to lead you through workouts designed to make you a stronger, more balanced athlete. My goal is to get you closer to your goals with each workout!


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