This no-cardio full body workout will leave you feeling so proud of yourself! Warm up and cool down included so grab your water, your dumbbells and let’s get started!

Grab your March 2023 PROCESS: The RESULT Workout program calendar HERE! https://shop.royalchange.fit/products/process-the-result-stage-3-march-2023-workout-stretch-calendar

Week 4 of THE RESULT will be YOU vs. YOU and your only competition is yourself! The challenge for this week is to keep increasing your effort each time that we do an exercise. No matter what format you are given for the workout, you will maintain the same resistance (dumbbell, kb, barbell, bodyweight, etc.) but beat the number of repetitions you complete through each of our 3 rounds.
A lot of times I will ask you to increase your weights if you can, this will not be the challenge this week. It will be all about beating YOUR previous best number of reps. Accept the challenge and know that 99% of the time you can dig deeper than you think. My job is to help you prove that to yourself this week. Up the intensity, embrace the fatigue, burn, and heavy breathing, and just MOVE! Today’s workout has 45, 30, and 20 second work periods and 15 seconds rests and you will crush 3 rounds of every exercise.

Exercises:
1. Squat and curl and single arm press
2. Lateral Lunge Back Squat
3. Deadlift and high row
4. Tricep Overhead Extension
5. Walking lunge
6. Single leg suitcases
7. Glute Bridges
8. Chest press
9. Jackknives
10. Split Squats
11. Dips

SHOP AND PROMO CODES:

Royal Change Merchandise: https://shop.royalchange.fit/collections/products
Sydney Squad private community: https://www.royalchange.fit/sydneysquad
Ghost Supplements: code SYDNEY saves you 20% https://www.ghostlifestyle.com/
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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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.

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