30 Minute Lower Body & Jump Rope Bootcamp | EFFORT – Day 10

Let’s work today everyone! It’s DAY 10 of our PROCESS program and this workout is going to push you by working your lower body and giving you an incredible sweat
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It’s bootcamp week so we will be working in supersets today going through 30 seconds of work and 15 seconds of rest for each exercise. We will complete 3 rounds of each superset and have between 30 and 45 seconds of rest between each superset so I can explain the next superset to you. Grab your bench for step ups and abs and your dumbbells, water, and a sweat towel!

The exercises:
1. Floor tap to bow tie front squat
2. Jump rope
3. Reverse lunge and clean
4. 3 single leg skips and switch
5. Curtsy lunges
6. V agility over rope
7. Trap bar deadlift
8. Skip scissor chops
9. Glute bridges
10. Toe lift bridges and abduction
11. Open and close hops
12. Side to side hops

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In this workout you are training with Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer, Fitness Nutrition Specialist, Women’s Fitness Specialist, and Stretching and Flexibility Coach. 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!
LEGAL DISCLAIMER: 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.

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