30 Minute Upper Body No Repeats Workout | WORK – Day 16

Welcome to your no repeats arms workout! It’s Day 16 of THE WORK, my Feb. 2023 program! I am so proud of you for rocking this month’s program! Tag me on TikTok, Instagram, Facebook, and Twitter in your sweaty selfies!

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This workout is such a fun workout and i know you are going to love the no repeats format! I used my 10 pound dumbbells and my 20 pound dumbbells so grab a lighter set and a heavier set and we will do every exercise for one round of 45 seconds. The last group of combo exercises we will do for 1 minute and at the very end of the workout I will give you a chance to pick one exercise using your chest/triceps and then one exercise for your back/biceps to do for the last 2 rounds of one minute. Have a great time with this one!

The exercises:
1. Inchworm push ups
2. Bent rows
3. Arnold press
4. Bicep curls
5. Dips
6. Chest flyes
7. Back flyers
8. Lateral raises
9. Front raises
10. Tricep kickbacks
11. Pike push ups
12. Alt bent rows
13. Alt shoulder press
14. Alt bicep curls
15. Chest fly pulses
16. Alt back flyes
17. Alt lateral raises
18. Alt front raises
19. Alt kickbacks
20. Superman
21. Curl and press
22. Tricep kickback and back flyes
23. Chest fly skull crusher
24. Row and curl

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See also  Dumbbell Row

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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