45 Minute Glutes & Abs Superset Challenge | ACTIVATE – Day 12

Welcome to Day 12 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 45 seconds and rest for 15 seconds at a time per exercise. We will complete 3 rounds of each superset throughout the workout and I want you to challenge yourself a bit more each round!
I used my 10 pound dumbbell to my 25 pound dumbbells with my lightest weight being used for standing core exercises and my heaviest weight being used for the my kettlebell swings. 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. Glute Band Activation- Squat x3, left x3 each, kickback x3 each

2. Glute Bridge
3. Bicycles

4. Side Plank Abduction Right
5. Side crunch Right

6. Side Plank Abduction Left
7. Side Crunch Left

8. Kettlebell swings
9. Standing Alternating Crunches

10. Romanian Deadlift to Front Split Squat
11. Straight Arm Sit Ups

12. Fire Hydrants
13. Birddog Cross over Straight leg

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

Make sure you are subscribed to the channel and turn on your notifications here! www.youtube.com/c/sydneycummings?sub_confirmation=1

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!

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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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