40 Minute Cardio & Upper Body Workout | ENERGY - Day 16

I'm so excited that we have finally launched our custom workout apparel line, Royal Change! Check out the line here with all 10 products in 3 colors each, I know you will find something that you love!

Today is a cardio and upper body workout so be ready to stay moving together! This workout consists of 9 upper body exercises and that we will perform for 45 seconds at a time and we will complete 3 rounds of each circuit of those 3 exercises. In between circuits of 3, we will complete 3 minutes of cardio in AMRAP format with 10 reps of each of our 2 exercises as many rounds as possible in 3 minutes. I want you to increase the challenge for yourself each round and each AMRAP!

I used anywhere from my 8 pound dumbbells up to my 25 pound dumbbells for this workout.

The exercises:
1. Curl and 2 Close Presses
2. Hammer Curls
3. Kneeling Close to wide presses

3 MINUTE AMRAP
4. half squat kicks
5. Dumbbell in and out agility

6. Snatch and Row
7. Hang Snatch
8. Single Arm Row

3 MINUTE AMRAP
9. Basketball Shuffle
10. Side step jump shot

11. lateral Raise and Kickback
12. 3 openers at shoulder height
13. Tricep Kickback and straight arm lift

3 MINUTE AMRAP
14. High Knee break downs
15. Head shoulders knees and toes

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

Interested in my outfits? Check out my LIKEtoKNOW.it profile here!

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!

Connect with me!!!

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!

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.

[sydneycummingshoudyshell]

So proud of you for crushing this workout! I LOVED the format of this workout, it left me feeling really accomplished and focused! I hope you were up to challenge at the end with the plank head-shoulders-knees-and toes move!

[nataliecuchetti]

Just a few weeks ago, I went from being in a pretty deep depression, barely even able to get out of bed everyday, now, to waking up at 6:45am to workout with Sydney before going to work! Who is this person!?!? I feel so grateful to be back! Not only that, but I actually look forward to working out everyday! Loved this workout! No more boundaries! ❤️

[aboutannie]

Anyone else have noodle arms? Loved the plank at the end. Crushed it!

[amandajohnson]

NO MORE BOUNDRIES !!!!💗💗💗💗 LOVE YOU SYDNEY !!!!

[ambervidal]

NO MORE BOUNDRIES! I am feeling great today!

[kassieriley]

NO MORE BOUNDARIES
!!!This was an ENERGY workout!!! Wow amazing workout!!!! Arms are toast and sweat has fallen!!!! Don’t give up on yourself anyone reading this!!! 💪🏻💪🏻💪🏻

[jennifermoreno]

"Don't stop at your current best, because that's going to be your previous best pretty soon if you KEEP PUSHING THOSE BOUNDARIES." Great quote Sydney! Thanks for another banger of a workout.

[leilas]

Sydney to me has become the Wizard of Fitness!! Love her 💕🥰

[reneegarrison]

Great format and challenge!! I'm celebrating a brand new Granddaughter today. #icrushedit #iamproud #iamworthit #happy #healthy #strong #onlygettingstronger #sydneysquadstrong #forevergrateful

[ashley_rrivera]

“If you drop down thats not a failure, that’s a success in accepting the challenge” 💪 Working out with you didn’t only change my body but my mindset too! 😊 Thank you for being here, Sydney 💜 NO MORE BOUNDARIES 💪

[TherapistMiMi]

No more boundaries I challenge myself even when it burned. I stop took a break and kept at it

[christisiedlecki]

I crushed it! NO MORE BOUNDARIES! Thanks, Sydney. ❤️

[brigety]

Arms are on fire. My grip was failing but I pushed through and made it to the end!

[simplebyemmy]

Sydney's Daily Wisdom (42:08): "Sometimes it takes that challenge to remember what you're actually capable of...A lot of times it's not that we're incapable, it's that we're incapable of pushing ourselves to our true limits." (42:23): "It's not that you're incapable or not strong enough, it's just that you might need someone to show you that by challenging you to do things that push you to that limit." So grateful that Sydney is that person for me! She's helped me realize how strong I really am.

[ashleyyy]

This energy program is literally ✨everything✨ so many workouts I see myself going back to. Perfect combo of strength core and cardio. Thank you Sydney🙏

[kaylarandolph]

oh for sure this is a new favorite! loved it!

[terrisomsky]

Pushing past those self-imposed limits. Loved the closing discussion.

[angelaalmeida]

Give ourselves a thumbs up, because we all crushed it! 👍Thanks Sydney 🙏💪🥵

[natashalanni]

No more boundaries!!! Thank you Sydney ❤️

[stephaniephan]

No more boundaries, crush your own perceived capability and you might just surprise yourself along the way. Rise to the challenge. Thank you, Sydney, for believing and caring enough to challenge us each day. We love you!