40 Minute Full Body AMRAP Workout | ACTIVATE – Day 11

Happy Monday and Happy Day 11 of ACTIVATE! Don’t forget to subscribe to the channel to crush this challenge with me!

Today is a full body workout so be ready to turn up the intensity! Today’s workout is an AMRAP style workout. We will have 7 supersets of exercises to perform for four minutes straight alternating between 8 reps of the two exercises. You will complete 8 reps of each exercise as many rounds as possible for those 4 minutes and then take a one minute rest where I will explain your next superset. This workout consists of upper body and lower body exercises so be ready to push yourself and get your heart rate up!
I used my 10 pound dumbbells to my 25 pound dumbbells with my lightest weight being used for lateral raises and my heaviest weight being used for sumo squats so grab weights that work for you and let’s crush it together!

The exercises:
1. Sumo Squat hops
2. Push Press

3. Lateral Lunge and leg Lift
4. Single Arm Row

5. Walking Lunges or forward lunges
6. Lateral Raise and Straight Arm Kickback

7. Inchworm Squat Jumps
8. Around the world standing

9. Bicep Curl and Calf raise
10. Reverse lunge with 3 pulses

11. Bear Crawl Single leg slider circle
12. Pike Push Ups

13. Curtsy Lunge holding DB at chest
14. Single DB Front raise

Grab my January ACTIVATE workout calendar HERE! https://shop.royalchange.fit/products/activate-january-2022-workout-stretch-calendar

Want a little more today? Check out my 15 Minute Full Body HIIT Workout! https://youtu.be/qEvAbq_eIoI

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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!


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