30 Minute Full Body *No Repeats* Workout | PRIME - Day 11 |
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Welcome to one of the most engaging workouts, a workout that targets your whole body and keeps you engaged the whole workout! Grab your medium dumbbells and make sure you have some space to move your body for some strength and cardio! Keep an eye on our Up Next window for smooth transitions and make the most of your rest periods.
Each exercise will be completed for 45 seconds and we will rest for 15 seconds between exercises. After exercise 9 and exercise 18 we will take 30 seconds rest. Push yourself to the limit and embrace the challenge. Listen to your body and work hard! YOUR PRIME PROGRAM CALENDAR IS HERE! https://shop.royalchange.fit/products/prime-april-2024-workout-stretch-calendar Exercises: 1. Squat and Alt Press 2. Bicycles 3. Lateral Skaters 4. RDL and Row Left 5. RDL and Row Right 6. Plank Drop Downs 7. Sumo Deadlift and Curl 8. DB Leg Lifts 9. DB Toe Taps 10. Lateral Raise and Reverse Lunge 11. Straight Arm Twists 12. Heel Tap Jacks 13. Kneeling Front Raises 14. Birddog Rows 15. DB Fire Hydrants 16. Alt Shoulder Press 17. Split Squat left 18. Split Squat Right 19. Sit Up Twist left 20. Sit up and twist right 21. Canoe Flutters 22. Inchworms 23. Criss Cross Jacks 24. DB Swings 25. DB Burpees 26. Plank hold 27. High Knees SHOP AND PROMO CODES: Royal Change Merchandise: https://shop.royalchange.fit/collections/products Shop my outfits: https://liketk.it/4hTwD Sydney Squad community: https://www.royalchange.fit/sydneysquad GHOST supplements discount code “SYDNEY” saves you 20% https://www.ghostlifestyle.com/ Amazon Store: https://www.amazon.com/shop/sydneycummings LET'S STAY CONNECTED: Instagram: https://www.instagram.com/sydneycummings_ TikTok: @sydneycummings_ Fan Page: https://www.facebook.com/sydneycummingsfitness Twitter: https://twitter.com/sydneycummings_ Website: https://www.royalchange.fit 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. 00:00 Introduction 00:32 Warm Up 02:30 Squat and Press 03:30 Bicycles 04:30 Lateral Skaters 05:30 RDL and Row 07:30 Plank Push Ups 08:30 Sumo Deadlift and Curl 09:30 DB Leg Lifts 10:30 DB Toe Taps 11:46 Reverse Lunge and Lateral Raise 12:46 Straight Arm Seated Twists 13:46 Heel Tap Jacks 14:46 Kneeling Front Raises 15:46 Birddog Rows 16:46 DB Fire Hydrants 17:47 Alt Shoulder Press 18:47 Split Squats 21:01 Sit Up and Twist 23:01 Canoe Flutters 24:01 Inchworms 25:01 Criss Cross Jacks 26:01 DB Swings 27:01 DB Burpees 28:01 Plank 29:01 High Knees 29:46 Cool Down and Motivation |