It’s DAY 14 of our FOCUS program and I am so pumped for you to crush this workout with me! Today is a full body strength and conditioning workout so be ready to turn up the intensity! We will work for 30 seconds in our strength moves and our cardio moves and complete 3 rounds of each superset of a strength and a cardio exercise. I love this format, it helps you work long enough on your strength exercise to truly feel the muscles fatigue and your cardio is just 15 seconds shorter so you can push the intensity a bit higher!

I used a dumbbell weight range from my 10 pound dumbbell to my 30 pound dumbbell and my jump rope so grab weights that work for you and let’s crush it together!

Exercises:
1. Curl, Squat and Press and Turn
2. Lateral Skips

3. lateral lunges with front raise push in and out
4. Mountain Climbers

5. Bicep curl and sumo squat heel raise
6. toe taps on db with punch

7. lunge and lateral raise pulse
8. high knees and butt kicks

9. tricep OH extensions and calf raise
10. Jump Rope

11. Bent Row and kickback on floor
12. Jumping jack chop outs

13. Chest Press and Glute Bridge
14. Burpees

Grab my December FOCUS workout calendar HERE! https://shop.royalchange.fit/products/focus-december-2021-workout-stretch-calendar

Make sure you are subscribed to the channel and turn on your notifications here! www.youtube.com/c/sydneycummings?sub_confirmation=1

Join the Sydney Squad NOW!! https://www.royalchange.fit/sydneysquad

Grab your glute resistance bands or any other Royal Change merchandise here! https://www.royalchange.fit/merch.html

Use code SYDNEY for 10% off any color 50 Pound adjustable dumbbell set from SMRTFIT, Nuobells! https://www.smrtft.com/collections/nuobell

Shop at my Amazon store and grab a jump rope, a cordless rope, a thin band, etc !
https://www.amazon.com/shop/sydneycummings

Interested in my outfits? Check out my LIKEtoKNOW.it profile here!
https://www.liketoknow.it/Sydney%20Cummings

Use code SYDNEY for 20% off GHOST Supplements! https://www.ghostlifestyle.com/
I am obsessed with these products and since I get so many questions on my favorite pre-workout and protein, I figured you guys deserve a recommendation that I TRULY LOVE!

Check out the story of our new stage! https://youtu.be/sDL6EnfS9jQ
Check out my story here: https://youtu.be/UrS5ZNhcF0I
Learn more about my journey here: https://youtu.be/Q9L-3PjG9xk

Connect with me!!!
Instagram: https://www.instagram.com/sydneycummings_
Facebook: https://www.facebook.com/sydneycummingsfitness
Twitter: https://twitter.com/sydneycummings_
Website: https://www.royalchange.fit

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!

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.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