Welcome to Day 7 of Summertime Fine! To stay accountable grab your May program calendar here! https://shop.royalchange.fit/products/summertime-fine-tier-1-may-2024-workout-stretch-calendar

For the ultimate STF experience, join the Sydney Squad for nutrition guidance, accountability, and lives with me to help you in your journey! https://www.royalchange.fit/sydneysquad.html

Are you ready to crush this workout together? Today we are utilizing the training variables around endurance and stabilization to push your body to build muscles and boost your metabolism to start losing body fat. Make sure you give the video a thumbs up, comment, and subscribe to the channel!

We will work for 45 seconds per exercise and complete three rounds of each exercise. We will complete 3 exercises in each circuit and we will push to hit a 4-2-1 tempo. Feel free to take a shake out break in the 30 seconds between our circuits! Included in each circuit is a quick cardio burst so make sure you're ready for 1 of the three exercises to get your heart rate up!

You will use weights that are 50 to 70% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body slowly in eccentric portion with a slight pause before powerfully finishing the rep. Think of moving slow to keep your stabilization and then exploding back to the start position.

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Exercises:
Tricep OH Extension
Tricep Kickbacks
Tricep Push Up Burpees
Shoulder Press
Lateral Raises
Front Raise + curtsy lunge
Hammer Curls
Curl Pulses
Sumo Squat Hop + Bicep Curls

Stay up to date with our program at the Summertime Fine 2024 Playlist of workouts: https://youtube.com/playlist?list=PLE5lGVrS3V9cgNqmdeFzYFST81V_QSHo0&si=cziF5RwbuHzXbA7I

SHOP AND PROMO CODES:
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Sydney Squad community: https://www.royalchange.fit/sydneysquad
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Website: https://www.royalchange.fit

00:00 Introduction
00:23 Warm Up
02:22 Tricep Circuit (Extensions, Kickbacks, and Burpee Push Ups)
11:38 Shoulder Circuit (Presses, Lat Raises, and Curtsy Front Raises)
20:54 Bicep Circuit (Curls, Pulses, and Squat Jump Curls)
29:39 Cool Down and Motivation