40 Minute Upper Body Burn w Cardio Workout | RESULT – Day 4

Today you are going to feel so empowered after you crush this workout! 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

Today’s workout has 45 second strength periods and 30 second cardio work periods and 15 seconds rests and you will crush 3 rounds of every exercise. Push for power and hold with strength, we are going to crush this month! In this first week of workouts for RESULT we will be focusing on THE BURN… power and isometric hold pairings in shorter work periods. We will be moving from explosive movements to holds and back and the focus on power tempo will be coached throughout the workouts. Grab some dumbbells and let’s rock!

1. Power Single Arm Row
2. Lateral High Knees
3. Shoulder Press
4. Knee Drive clap under knee
5. Chest Press
6. Bench Forearm climbers
7. Hammer Curl to open lower
8. DB lateral agility
9. Skull Crusher
10. Burpee with twist at top
11. Hang Snatch


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