45 Minute Full Body Finisher Workout | EFFORT – Day 16

This week is a BIG WEEK for the EFFORT stage of the PROCESS! You’re still rocking it out and defying the odds to crush your goals this year. So many people drop out of the life changes they’ve made during a new year or new program but not you. Not this year! Let’s crush this full body workout to start the week off right!

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Today’s workout is all about staying moving with 3 exercises per work period in the first half of the workout and 2 exercises per work period in the second half of the workout. We will work for 4 minutes and rest for 60 seconds and in each of our AMRAP work periods I will instruct you to perform 8 reps of each exercise for our circuits with 3 exercises and 10 reps per work period in our circuits with 2 exercises. I know you’re going to crush it with me! I used my 8, 15, 20, and 25lb dumbbells for this workout.

The exercises:
1. goblet Squat
2. Squat jumps
3. Shoulder press

4. Bent Rows
5. Back Flyes
6. Plank Knee to Elbow

7. Alternating Single leg RDL
8. Skater lunge jumps
9. Hammer curls

10. Chest Press
11. Tricep OH Extension
12. Weighted Sit up

13. Front Squat and press
14. Mountain Climbers

15. Chest Fly and Glute bridge
16. Jackknives

17. Sumo Squat and Bicep Curl
18. Lateral slides

19. Tricep Kickback and split squat
20. Jumping Jacks

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In this workout you are training with Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer, Fitness Nutrition Specialist, Women’s Fitness Specialist, and Stretching and Flexibility Coach. 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!
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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