40 Minute Cardio & Upper Body Workout | ENERGY – Day 16

It’s DAY 16 of ENERGY and you are going to love this challenge today! Don’t forget to subscribe to the channel to crush this challenge with me! www.youtube.com/c/sydneycummings?sub_confirmation=1

Grab your MARCH ENERGY workout calendar here! https://shop.royalchange.fit/products/energy-march-2022-workout-stretch-calendar

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Today is a cardio and upper body workout so be ready to stay moving together! This workout consists of 9 upper body exercises and that we will perform for 45 seconds at a time and we will complete 3 rounds of each circuit of those 3 exercises. In between circuits of 3, we will complete 3 minutes of cardio in AMRAP format with 10 reps of each of our 2 exercises as many rounds as possible in 3 minutes. I want you to increase the challenge for yourself each round and each AMRAP!

I used anywhere from my 8 pound dumbbells up to my 25 pound dumbbells for this workout.

The exercises:
1. Curl and 2 Close Presses
2. Hammer Curls
3. Kneeling Close to wide presses

4. half squat kicks
5. Dumbbell in and out agility

6. Snatch and Row
7. Hang Snatch
8. Single Arm Row

9. Basketball Shuffle
10. Side step jump shot

11. lateral Raise and Kickback
12. 3 openers at shoulder height
13. Tricep Kickback and straight arm lift

14. High Knee break downs
15. Head shoulders knees and toes

Grab your MARCH ENERGY workout calendar here! https://shop.royalchange.fit/products/energy-march-2022-workout-stretch-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

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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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