40 Minute Cardio and Upper Body Pull Circuit Workout | ENERGY – Day 3

It’s DAY 3 of ENERGY and you are going to love this workout today! Don’t forget to subscribe to the channel to crush this challenge with me! www.youtube.com/c/sydneycummings?sub_confirmation=1

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Today is an upper body circuit workout so be ready to work your chest, triceps, and shoulders and hit some cardio too! This workout consists of 8 upper body exercises and 7 cardio exercises that we will perform for 30 seconds at a time. The circuits are broken down into two upper body strength exercises and two cardio exercises except for the last circuit which will be on finishing escalating cardio exercise! You will see me pushing you to challenge yourself in the weights or the tempo of these strength exercises and working to get your heart rate up too!

I used anywhere from my 10 pound dumbbells up to my 30 pound dumbbells for this workout.
I also used my bench for chest exercises as I am 24 weeks pregnant and I will be turning any supine exercises into an inclined exercise. Grab your bench if you have one so we can crush it together!


1. Chest press
2. Close press pulse
3. Plank jacks and tuck
4. Mountain climbers

5. Tricep oh extension
6. High knees
7. Standing close elbow pulse
8. Skater lunges

9. Chest fly
10. Tricep skull crusher
11. Cross body jacks
12. Lateral slide and hop

13. Standing Chest Fly
14. Tricep Kickbacks
15. Burpee heel clicks

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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!


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.PLEASE CLICK HERE and subscribe! It helps us continue to be able to make videos for you all here every single day! https://www.youtube.com/c/sydneycummings?sub_confirmation=1

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