30 Minute NO REPEATS Lower Body Workout | ARISE II – Day 11

Welcome to Workout 11 of ARISE Level II. Subscribe to the channel here: www.youtube.com/c/sydneycummings?sub_confirmation=1

Grab your ARISE LEVEL II workout calendar here: https://shop.royalchange.fit/products/arise-ii-october-2022-workout-stretch-calendar

I am 17 weeks postpartum in this workout and I’m fully embracing this month of strength training as I make my comeback to the channel after giving birth to my baby boy this summer!
For today’s workout we are working through 45 seconds of work and 15 seconds rest for one round of every exercise. I used my 10, 15, 20, and 25 pound dumbbells. Grab weights that are in that range for you and let’s CRUSH IT!

The Exercises:
1. Front Squat clean to front rack left arm
2. Front Squat clean to front rack right arm
3. Forward Lunge Left
4. Forward Lunge Right
5. Low Hold Sumo Squat
6. Alternating Lunges Forward
7. DB Floor tap Squat Pulse
8. Reverse Lunge Left
9. Reverse Lunge Right
10. Lateral Squat Walk
11. Kneeling to squat
12. Lateral Lunge Left
13. Lateral Lunge Right
14. Squat Walk and Stand at the end
15. Eccentric Squat Jumps
16. Step Ups Left
17. Step Ups Right
18. Split Squats Left
19. Split Squats Right
20. Deadlift to Front Squat
21. Squats with left heel Lifted
22. Squats with right heel lifted
23. Squats with Both Heels Lifted
24. Squat Pulses with heels lifted
25. Squat hold with heels lifted

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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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