40 Minute Full Body Strength & Conditioning Workout | FOCUS – Day 4

It’s DAY 4 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 945 seconds in our strength moves and 30 seconds at a time for 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!

1. Squat and press
2. Lateral Skips with Heel touch

3. Lateral Lunge and Front Raise
4. Standing Mountain climbers

5. Tricep Overhead Extension
6. Jump Rope

7. Reverse and Lateral Raise
8. High Knees forward, butt kicks backward

9. Sumo Squat and Bicep Curl
10. Toe Taps on Dumbbell

11. Kneeling Row and Kickback
12. Jumping Jack Chop Outs

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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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