45 Minute Full Body AMRAP Workout | Summertime Fine 3.0 – Day 4

Welcome to DAY 4 OF Summertime Fine 3.0! Welcome to our new set, the new home for Royal Change! Subscribe to the channel at the link here! www.youtube.com/c/sydneycummings?sub_confirmation=1

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Today is a full body workout so be ready to turn up the intensity! We will perform 4 minutes of work at a time in which I will give you two exercises to do. You will complete 8 reps of each exercises As Many Rounds As Possible (AMRAP) in that 4 minute window. Pace yourself and keep moving! I used my 15, 20, 25, 30, and 35 pound dumbbells so grab some weights that are appropriate for something as heavy as a tricep OH Extension and something as light as bicep curls or tricep kickbacks. GO CRUSH IT!

1. Reverse Lunges
2. Squat hops up and down the mat

3. Push Ups
4. Kneeling Rows

5. Leg Raises
6. Seated twists

7. Lateral Slides Gotta head out! Love ya!
8. 6 high knees and a touch down

9. back squat to single leg stand
10. Calf Raises

11. Hammer Curls
12. OH Tricep Extensions

13. Dumbbell sit ups top half
14. Plank Knee to Elbow

15. Lateral single-leg hops
16. Single leg burpees

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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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