Unlock a leaner physique with this standing strength workout! This one is perfect for all fitness levels, beginner, intermediate, and advanced! This 30 minute workout will leave your muscles feeling stronger without any jumping or cardio! Grab some weights and let’s workout!
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Make sure you’re following the REPS PLAYLIST to see each of the 5 workouts each week! https://www.youtube.com/playlist?list=PLE5lGVrS3V9dltTQwVN1epncCyduUcgqP
For STRENGTH, focus on lifting weights with your highest intensity, emphasizing max effort per rep. You’ll need to select the heaviest dumbbells you can use for this training goal! Move the weight as fast as you can control it safely, with reps per set ranging from 2-5 reps per work period.
For HYPERTROPHY, maintain a moderate tempo per rep lifting for 2 seconds and lowering back to start for 2 seconds, using weights between 75-85% of your max weight you can use for each exercise. Control both lifting and lowering, and squeeze at the top of each movement.
Grab your October REPS Workout Calendar here: https://shop.royalchange.fit/products/reps-october-2023-workout-stretch-calendar
In today’s workout we will work for 45 seconds for each exercise and rest for 15 seconds after 4 exercises. We are grouping muscle groups in different parts of the body together in supersets so you can really get your blood pumping. We will finish having worked your whole body as well as keeping your heart rate up! Pick up your heavy weights, it’s time to CRUSH IT!
1. Left side Squat
2. Left arm Row
3. Right side squat
4. Right arm row
5. Split Squat Left
6. Hammer Curls
7. Split Squat Right
8. Supinated Curls
9. Sumo Squat and Curl
10. Lunge and Underhand row
0:00 – Intro
0:14 – Warm Up
2:15 – Single Side Rows and Squats
11:46 – Rest
12:16 – Split Squats and Curls
21:46 – Rest
22:16 – Squat & Curl and Lunge & Row
29:02 – Cooldown and Motivation
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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.
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