30 Minute Total Body At Home HIIT | PUMP – Day 11

Today is a full body hiit workout so be ready to sweat! We will work for 30 seconds and rest for 15 seconds and complete each exercise 3 times each in a superset with another exercise. We will complete 2 rounds of our finishing circuit to really turn up the intensity at the end!

I am showing you modifications this month with resistance bands so make sure to grab your bands if you will be out of town because you will be able to keep rocking with me too! I used anywhere from my 10 pound dumbbells up to my 20 pound dumbbells so grab yours if you’re ready!

The exercises:
1. Squat to Lunge
2. Curl to Press

3. Dumbbell Twist abs
4. Lateral hop overs and push up

5. Left side racked squat to lateral lunge
6. Right Side racked squat to lateral lunge

7. Bent Row and Burpee
8. Seated Dumbbell Twists

9. DB side swing
10. DB punches left to right
11. 6 toe taps and squat
12. Push Up and burpee snatch

Grab my November PUMP workout calendar HERE! https://shop.royalchange.fit/products/pump-november-2021-workout-calendar

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Use code SYDNEY for 10% off any color 50 Pound adjustable dumbbell set from SMRTFIT, Nuobells! https://www.smrtft.com/collections/nuobell

The exercises:

Shop at my Amazon store and grab a jump rope, a cordless rope, a thin band, etc !
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In this workout you are training with me, Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer and Fitness Nutrition Specialist. 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!

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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.

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