45 Minute Glutes & Abs AMRAP Workout | ACTIVATE – Day 19

Welcome to Day 19 of ACTIVATE! Don’t forget to subscribe to the channel to crush this challenge with me!

Today is a glutes and abs workout so be ready to turn up the intensity! We will work for 4 minutes at a time in AMRAP style completing 8 reps of two different exercises as many rounds as possible in 4 minutes. We will then take a one minute break and start the next 4 minute circuit!

I used my 25 pound kettlebell to my 62 pound kettlebell. I also used my bench and my glute resistance bands so grab weights that work for you and let’s crush it together!

The exercises:
1. Band Squats
2. Band Leg Lifts (8/side)

3. Romanian Deadlifts
4. Dumbbell Plank Walk overs

5. Lateral Lunges
6. Seated twists

7. Alternating RDL
8. Dumbbell Sit Ups

9. Glute Bridges on Bench
10. DB leg lift overs

11. Kneeling Kickbacks
12. Jackknives

13. Hamstring Curls
14. Reverse Crunches

15. Squat pulse out
16. Reverse Crunch Roll Up

Grab my January ACTIVATE workout calendar HERE! https://shop.royalchange.fit/products/activate-january-2022-workout-stretch-calendar

Want a little more today? Check out my 15 Minute Glute Resistance Band Workout here https://youtu.be/CURGbDxwYtA or my 10 Minute Abs here: https://youtu.be/Pd9Rgv07CH8

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Join the Sydney Squad NOW!! https://www.royalchange.fit/sydneysquad

Grab your glute resistance bands or any other Royal Change merchandise here! https://www.royalchange.fit/merch.html

Use code SYDNEY for 10% off any color 50 Pound adjustable dumbbell set from SMRTFIT, Nuobells! https://www.smrtft.com/collections/nuobell

Shop at my Amazon store and grab a jump rope, a cordless rope, a thin band, etc !

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Use code SYDNEY for 20% off GHOST Supplements! https://www.ghostlifestyle.com/
I am obsessed with these products and since I get so many questions on my favorite pre-workout and protein, I figured you guys deserve a recommendation that I TRULY LOVE!

See also  45 Minute Glute Builder Workout | ACCELERATE - Day 18

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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!


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.

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