30 Minute Full Body Dumbbell Strength Workout | PRIME – Day 1 #athomeworkout #strengthtraining

Introducing PRIME: Your Ultimate Fitness Program for Summer 2024! Get Ready to Elevate Your Endurance, Strength, and Functional Training for an Unforgettable Season!

Are you ready to conquer your fitness goals? Let’s empower your body with PRIME’s 30-minute full-body strength session today! This routine is designed to target all major muscle groups ensuring a well-rounded and effective workout experience. Keep an eye on our Up Next window for smooth transitions and make the most of your rest periods.

Today, we’re diving into the power of Straight Sets! Each exercise is crafted for two rounds of 45 seconds, with a goal of achieving 8-12 reps per set and focusing on one side of the body at a time. Push yourself to the limit and embrace the challenge. Listen to your body and work hard!

Our workout includes a personalized Warm-Up and Cool-Down to optimize your session. This low-impact yet high-intensity training utilizes 10-30lb dumbbells for optimal results.

Join the PRIME Movement and take your fitness journey to new heights today! Let’s flex our muscles and feel empowered together!

YOUR PRIME PROGRAM CALENDAR IS HERE! https://shop.royalchange.fit/products/prime-april-2024-workout-stretch-calendar

Unilateral Front Squat
Left Leg split squat 
Left leg RDL

Sumo Deadlift pulse 
Right leg split squat 
Right leg RDL 

Chest Press 
Bent Rows 
Single Arm Shoulder Press

Clean and Press
Lat Raise Lat Lunge
Reverse Lunge and Row


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All information provided by Royal Change and/or Sydney Cummings is furnished strictly for educational and entertainment purposes only. Royal Change and/or Sydney Cummings is not engaged in rendering medical or professional services. No information is to be taken as medical or other health advice pertaining to any individual’s specific health or medical condition. Please consult your healthcare professional before participating in or acting on any recommendation found in content provided by Royal Change and/or Sydney Cummings. You agree that use of the information contained in any content provided by Royal Change and/or Sydney Cummings is at your own risk. Royal Change and/or Sydney Cummings is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by Royal Change and/or Sydney Cummings.

00:00 Introduction
00:27 Warm Up
02:27 Front Squats
04:29 Left Leg Split Squat
06:30 Left Leg RDL
08:42 Sumo Deadlift
10:43 Right Leg Split Squat
12:43 Right Leg RDL
14:57 Chest Press
16:58 Bent Rows
18:57 Shoulder Press
21:15 Clean and Press
23:15 Lateral Lunge and Lateral Raise
25:15 Reverse Lunge & High Row
27:29 Planks
29:44 Cool Down and Motivation