30 Minute Cardio and Abs Burn Workout | BURN BONUS 3

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Today we will CRUSH a workout that focuses on our cardio and abs! We will rock 12 exercises for 3 rounds of 30 seconds of work with 15 seconds rest. You wont need any equipment for this workout but I did use 5 and 10 pound dumbbells for my core so grab them if you would like. Grab your water and a sweat towel and let's get started! Let me know if you crushed it in the comments below!

1. High knees
2. Plank pulse
3. Lateral slide touch down
4. Mermaid crunches
5. Mountain climbers
6. Side plank hip dips
7. Power jumps forward
8. Canoe flutters cross cross
9. Knee to elbow drive
10. Crunches up leg extensions
11. 2 super men and pop up squat
12. 4 bicycles abs 2 jackknives

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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 is 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.

[maryamkhan]

" Progress is not perfection, it is persistence"
A big THANK YOU to Sydney for making us proud of ourselves 💯

[marina-wvhq]

Totally crushed it!!! Hey if u ever read this i just wanted to thank you for being here every day❤️ I’m a 14 year old girl from Germany and recovered from an Anorexia and now I’m really uncomfortable with my weight .... but with your help I’ll be Happy Healthy and Strong!!! I can’t afford the calendar and entering the Squad.... but I’ll go work and next program I’ll buy it too
Thank you so much ❤️👑

Edit: Thank you all !! You are the Best Squad in the world 🥺❣️

[Olivia-kyhi]

CONGRATS EVERYONE FOR COMPLETING BURN! Sydney always seems to outdo herself every month, this has been my favourite (and strongest) program yet! I am so proud of not only myself, but everyone reading this comment - we are truly unstoppable! APRIL SHRED BRING

[anna]

„It’s okay to be proud of yourself“❤️❤️

[julianadolski]

What a perfect way to round out the BURN program 🔥! A big CONGRATS to all of us for doing our best and crushing this challenge! And THANK YOU to Sydney being with us every step of the way ❤️!

[kaylarandolph]

Woot killed the burn and I am proud to say that is Sydney and I's 1 year workout-aversary!!! I have been loyal to HER and EACH workout for the past year! So proud of me and Thank you Syd!!!!

I also need to say thank you to all of my teammates that show up with me each day! You all are so motivational to me!!! Love you all!

[sue]

Omg another program is over... i cant wait for this month’s program. Since i started to do Sydney’s workouts i feel more powerful, healthy, motivated and happy. Thank you Sydney for everything:) Lots of love from Turkey xxx

[Denise-cqcu]

FYI...my abs felt this workout 24 hours later. Mind you...i have been working out with Sydney for 1 year! Thumbs up for an awesome ab workout!

[leandraperson]

I just got this in waaay later than I normally do, but there is no way I wasn’t going to show up for the last day!
I went out in nature and enjoyed a beautiful spring day with my best friend and our fur babies.
When I got home, the first thing I did even before I sat down was get this in, and I’m so proud of myself for being able to break my routine and still prioritize this part of my life, which is one of the best parts of my life.
Changes come ever so slightly as I enter this 4th month of rocking it, the most impactful change has been my confidence. I believe in my abilities more than I ever have.
Thank you team and Dustin and Sydney. This community means the world to me.
See you when it’s Shredding time! 💪🏾💛✨

[simplebyemmy]

Sydney's Daily Wisdom (33:54): "It's not only that you're proud when you're perfect. You're proud when you're pushing forward with the best of your ability. You're proud when you're persistent." I was persistent in showing up every day with the best that I had that day! For the Shred program, I want to be persistent in my consumption of enough water and healthy food every day!

[taekwondochic]

Just crushed the BURN Program! All set for the SHRED program!
I am still working on my cravings but i am proud of myself for staying active! Thank you for journeying with me, with us... Sydney! ✊🙏

[courtneyhansen]

Not sure my jack knifes resembled much of a jack knife there at the end...but we did it team! We crushed 34 days if burn. So proud of myself and all of us and so thankful to Dustin and Sydney! Bring on the SHRED!

[mansir]

First program I've crushed all the way in my entire life. THANK YOU so much Sydney. ❤️

[DiamondLeone]

I’m so proud of all of us for finishing this program together! 💕

[sammooa]

My FOURTH program with Sydney: COMPLETE!!! whether with ease or with struggles, WE DID To us, our perseverance, to our beloved Sydney and to so many more months that we WILL crush!!!! gosh so happy and very excited for SHRED!!! let's shred those body fat ladies!!!

[ataveras]

Today was my rest day but I still came here for the motivational speech!! I love to be showered daily in motivation and positivity.

[penelopemckeague]

Anyone else cry? Crushed the Burn programme woohoo 🙌 congratulations everyone. Thank you Sydney

[katherinensubuga]

Super proud of myself for completing this program 💃🏽💃🏽💃🏽

[kellynickerson]

I don’t think there is a more authentic, passionate trainer out there - it’s partially why I’ve stuck around for ~3 years with these workouts . She’s my natural Prozac 😊💕

[HauntedByDreamsAndFears]

We did it people! And I found a new mindset to work harder and to try heavier weights and so on. I'm so proud! Looking forward to continue this in the next month. Maybe I'll find a way to work even through longer periods. That's my goal for next month!