40 Minute Strength and Conditioning Workout | SHRED – DAY 1


Welcome to DAY 1 OF SHRED!! It’s going to get SPICY! Subscribe to the channel at the link here! www.youtube.com/c/sydneycummings?sub_confirmation=1

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Today is a strength and conditioning workout so be ready to turn up the intensity! We will perform supersets of a strength move and a cardio move performing the 45 second strength move and the cardio move for 30 seconds for 3 rounds of each. I used my 10, 15, 20, 25, and 30 pound dumbbells so grab some weights that are appropriate for something like a renegade row and something as heavy as a squat and press. GO CRUSH IT!

1. Squat tap and press
2. Lateral hops
3. Deadlift and Forward Lunge
4. High Knees
5. Lateral Lunge and Curl
6. Burpee Hand Release
7. Squat Power Swings
8. Lateral Agility Touch Down
9. Reverse Lunge and High Row
10. Lateral Slide Tap Downs
11. Renegade Rows
12. Traveling Squat Tap Downs


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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 is 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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