30 Minute Upper Body & HIIT Cardio Workout | EFFORT – DAY 4

It’s time to put in the EFFORT! DAY 4 of our PROCESS program kicks today off with an upper body and cardio workout to get us started on the path to our goals! Be ready to get sweaty and feel an upper body burn!

Grab your January 2023 Workout calendar HERE! https://shop.royalchange.fit/products/process-the-effort-stage-1-january-2023-workout-stretch-calendar

I am officially 6 months post-partum and feeling so strong and ready to crush Stage 1 of this program with you! We will work in straight sets for 30 second work periods with 15 seconds rest and we will complete 3 rounds of each exercise before moving on to the next. Be ready for an epic finisher as well!

The exercises:
1. Curl and Press
2. Front Raise side raise
3. Chest Press Turn In
4. Tricep Skull Crushers
5. Alt Bench Rows
6. Hammer Curls
7. Cross arm jacks with alt knee drives
8. Snowboard hops x3 and vert lateral hop
9. Lunge hop and forward kick
10. Skater hop and vertical hop
11. Knee to elbow same side and cross body punch

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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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