30 Minute Full Body *No Repeats* Workout | PRIME – Day 11

Welcome to one of the most engaging workouts, a workout that targets your whole body and keeps you engaged the whole workout! Grab your medium dumbbells and make sure you have some space to move your body for some strength and cardio! Keep an eye on our Up Next window for smooth transitions and make the most of your rest periods.
Each exercise will be completed for 45 seconds and we will rest for 15 seconds between exercises. After exercise 9 and exercise 18 we will take 30 seconds rest. Push yourself to the limit and embrace the challenge. Listen to your body and work hard!

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

1. Squat and Alt Press
2. Bicycles
3. Lateral Skaters
4. RDL and Row Left 
5. RDL and Row Right
6. Plank Drop Downs
7. Sumo Deadlift and Curl
8. DB Leg Lifts
9. DB Toe Taps
10. Lateral Raise and Reverse Lunge
11. Straight Arm Twists 
12. Heel Tap Jacks 
13. Kneeling Front Raises
14. Birddog Rows 
15. DB Fire Hydrants
16. Alt Shoulder Press
17. Split Squat left 
18. Split Squat Right 
19. Sit Up Twist left 
20. Sit up and twist right
21. Canoe Flutters
22. Inchworms
23. Criss Cross Jacks
24. DB Swings
25. DB Burpees
26. Plank hold
27. High Knees

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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
00:32 Warm Up
02:30 Squat and Press
03:30 Bicycles
04:30 Lateral Skaters
05:30 RDL and Row
07:30 Plank Push Ups
08:30 Sumo Deadlift and Curl
09:30 DB Leg Lifts
10:30 DB Toe Taps
11:46 Reverse Lunge and Lateral Raise
12:46 Straight Arm Seated Twists
13:46 Heel Tap Jacks
14:46 Kneeling Front Raises
15:46 Birddog Rows
16:46 DB Fire Hydrants
17:47 Alt Shoulder Press
18:47 Split Squats
21:01 Sit Up and Twist
23:01 Canoe Flutters
24:01 Inchworms
25:01 Criss Cross Jacks
26:01 DB Swings
27:01 DB Burpees
28:01 Plank
29:01 High Knees
29:46 Cool Down and Motivation