30 Minute Upper Body and Jump Rope Cardio Workout | SHRED – DAY 4

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Today is a jump rope cardio and upper body strength workout so be ready to turn up the intensity! We will perform 3 rounds of every exercise for 30 seconds of work and 15 seconds of rest. I used my 10, 15, 20, and 25 pound dumbbells so grab some weights that are appropriate for some arm work for you. GO CRUSH IT!

1. Front Raise to back fly
2. 2 arm front Raise to Single arm Bent Row
3. Jump Rope
4. Bicep curl x 3 and close press
5. Hammer Curl and Press single arm alternating
6. Jump Rope
7. Chest Press wide to close
8. Chest Fly to tricep OH extension
9. Jump Rope
10. Jump Rope push up and dip finisher

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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 is 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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