30 Minute Full Body Strong & Fit Workout | EFFORT - Day 1

It's time to put in the EFFORT! DAY 1 of our PROCESS program kicks today off with a full body quick and sweaty workout to get us started on the path to our goals! Share this with a friend and let's discover a version of ourselves that we've always imagined was impossible for us. Just keep showing up and putting in the effort NO matter what!

I am officially 6 months post-partum and feeling so strong and ready to crush Stage 1 of this program with you! We will work in straight sets for 45 and 30 second work periods with 15 seconds rest and we will complete 3 rounds of each exercise before moving on to the next. Be ready for an epic finisher as well!

The exercises:
1. Squat with Band Kickbacks
2. Curl and Press x2
3. DB sit Up and Twist
4. Knee Drivers
5. RDL to forward Lunge
6. Wide to Narrow Shoulder Press
7. Anchored Reverse Crunch
8. Burpee hop up squat jump x 2
9. Plank Crunch to Mountain Climbers

Connect with me!!!

In this workout you are training with Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer, Fitness Nutrition Specialist, Women’s Fitness Specialist, and Stretching and Flexibility Coach. 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. 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.

[sydneycummingshoudyshell]

I am so proud of you for showing up and giving me all your effort! You are absolutely going to crush this program and this year! If you wouldn’t mind, take a second to make sure you are subscribed to the channel and share this workout on your socials or with a friend!

[christisiedlecki]

I gave this short and spicy one all my effort!

[alissabassitt]

2023!
4 years down with the squad, looking forward to year number 5!!!

[mollyb]

Today is Dec 30, 2024 and I’m not waiting for the new year to show up for myself!! I’m going to comment on each day that I complete. Thank you Sydney for your motivation and always pushing us!

[activealignment]

My Effort is here!! 2023 here we come!!

[NatashaMubanga]

Happy New Year y’all 🎆let’s start the year with a bang💥let’s crush our goals in 2023❤️❤️❤️

[dmds]

New Year, New Effort! I’ve been working out with Sydney for a few years now. 2022 didn’t bring out the best in my nutrition goals, well, that stops now!!!! Best wishes to everyone!🎉

[karenbecker]

My effort is HERE! 2 months behind, struggled the past couple months putting me first, but here I am! Focusing on EFFORT to keep me going!!!

[MNBUNNI-BSD]

My effort is here, from Canada 🇨🇦 Starting 2023 off STRONG! 🎉Let’s go Sydney Squad!

[eeahsmp]

Me effort is here! Boy oh boy, the last five minutes were tough! I slowed down and had to pause several times, but I didn't give up! Thanks Sydney!

[melissag]

I'm 61 years old and have been doing many of your workouts for a couple years. I love them! I modify weights to lighter ones and sometimes modify easier (like the end set of this one! Whew!) For about 30 years I jogged exclusively. When I began having lower back issues, I added Priscilla's Yoga Stretches to my routine which made a huge difference. Then, with plantar fasciitis, I started full body workouts at home, reducing the outdoor jogging. Lower back issues are pretty much gone. (My vocation has me up and walking a lot, which also is helpful for lower backaches.)Too much shoulder exercise throws me into 2-3 day headaches, so I'm pretty judicious with those arms and weights. Thanks for making the workouts varied, easily modified for easier or harder, and for your cheerful disposition! Happy New Year!

[MamiRougeJewelry]

My effort is here! That last 5 minutes killed me but was also soo good and pushed me to the limit! Thank you Sydney, you are one heck of a coach!

[rachelkiczaleas]

My effort is HERE! Determined to maintain a healthy lifestyle and be better for myself and my family.

[pu]

First workout after an unintended 3 week break 🙋‍♀️
Hopefully, I can stay motivated and show up everyday because it's super hard in winters 😭

[terricachavez]

I crushed it all the way from Trinidad West Indies! Great workout to start the year right. Thanks Sydney 😊

[sharmilashankar]

My effort is here. I just finished the workout. Gee!! It was not a joke with amount of effort which was put in. The killer was the shoulder exercises which was close and wide press. Pushed myself in that ...felt my shoulders will give way. Awesome workout Sydney. Great start to 2023!!!

[Artpoetx]

I cried during those last 5 minutes. This workout made me realize this journey will be hard. I stopped…. But kept going with tears and sweat in my eyes. This journey towards being strong and fit will be a tough one but it will be most rewarding at the end. My effort is here.

[melodyking]

Crushed it…again lol. I had already liked it so I just have done it before 😊

[christinaneuber]

Happy New Year! That final circuit killed me. The effort has been here and always will be... Crushed it!

[kendralaughlin]

The new graphics are so cool!! I am so ready to start my journey and follow yours along the way!