40 Minute Strength and Conditioning Workout | Breakthrough - Day 11

Welcome to your full body strength and cardio workout!

In today’s workout we will work for 30 seconds and rest for 15 seconds for each exercise and we will crush 3 rounds of each exercise. The training variables we are aiming for this month are strength and improving your conditioning so make sure you’re grabbing weights in the 75%-85% of your max weights range and push yourself to increase the intensity when you are performing a cardio exercise. The cardio exercises can be done with a low impact modification if you need that alternative, but make sure you keep the intensity high no matter what!

The Exercises:
1.     Squat and Press
2.     Lateral Kicks
3.     Deadlift and Forward Lunge
4.     High Knees
5.     Curtsy Lunge and Front Raise
6.     Lateral Agility
7.     Reverse Lunge and Curl
8.     Skips
9.     Tricep Kickbacks
10.   Sit up and Punch
11. Glute Bridges
12. Straight Leg Abs
13.   Man Makers
14.   Sprints

Chapters:
0:00 - Intro
0:44 - Warm Up
3:44 - Squat and Press
5:59 - Lateral Kicks
8:59 - Deadlift to Lunge
11:15 - High Knees
14:15 - Curtsy Lunge & Front Raise
16:30 - lateral agility
19:30 - Reverse Lunge & Curl
21:45 - Skips
24:45 - Tricep Kickbacks
27:01 - Sit up and Jab
30:01 - Glute Bridge
32:16 - Jackknives
35:16 - Man Maker
37:31 - High Knees
39:31 - Cooldown & Motivation

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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.

[taravanbennekom]

Had fun working out with my daughter Olivia from 1000 miles away! we ARE a team!❤️

[kellymoorewith]

Sydney started out saying "before this work out I had no motivation but now that I'm finished I feel great!" And that was me. I felt that way when I woke up but I made the decision to just do it. And I did! And I feel awesome! 🎉❤

[Lizziesmiles]

This was a hard workout to get through. I cried through most of the circuits because of the heartache from my divorce that I am currently going through. But I wasn’t gonna let the hard days win. I finished the workout even though I had to wipe the tears from my eyes. Dedication is not always easy, but it is possible. If I can do this one today, anyone can!! Peace, love, and blessing to this community and thanks for always showing up.

[seahaze]

I crushed it! Happy Healthy Strong!!!!

[juliavasile]

Super fun workout! Your strength and conditioning workouts are always my favorite!

[tcrainner]

Crushed It!!!! I could not get up this morning to do the workout. I just did not have it in me at 5am. I promised myself I would do it when I got off of work... AND I DID!!! just finished. Thanks to this community

[elledubyah]

I was close to sleeping in instead of waking up this morning but I woke up, got dressed, and crushed this Monday workout! It was fun and seemed to go by really fast. Congrats to everyone that found the motivation to complete this workout. Thanks again Sydney, you are the best!!! ❤

[jenniferbeauman]

Congratulations to all that completed this workout. Thank you so much, Sydney and Dustin. This was a great workout and I am already looking forward to tomorrows workout. Have a great Monday everyone!!!

[Puji]

Another awesome workout. Thanks Sydney for making the effort for to out up the videos even when you are not 100% motivated. Teaches us a lot, not just for fitness but for our professional life as well. Just show up, and everything will be fine!

[KarenWeishar]

2 hours sleep no motivation was NOT going to get out of bed but I knew that you never miss a Monday did the workout - still feel tired but I made it through!! Energy will come after coffee - NEVER MISS A MONDAY way to go TEAM!!

[samanthamurphy]

Week three let’s go!! Never skip a Monday, even when you end up sleeping most of the night in a rocking chair with your toddler 🫠

[susanhornberger]

Love this format! Keep mixing it in. ❤

[francesroth]

Great Workout! Crushed It! Loved the combo.

[nantiavafopoulou]

Oh that feeling at the end!!!
The man makers were a killer for me 🥵
Happy Monday everyone 💪🇬🇷🥳☀️

[stephaniephan]

We are a team, we've got each other's back, so show up and give it what you have. We know that we will feel better for it. High five to all that crushed this one even if you did not feel like it, you did it.

[dyaiivy]

Good Morning Squad❤
In my neck of the woods, it raining cats and dogs and I really wanted to stay in bed. I pushed myself to get this work out done and I feel great 👍🏽

[chrisdumas]

Good morning everyone!! Happy Monday. Wooh I'm tired.. That is no excuse.. day 11. Ready, set and GO!

[kathrynpegues]

❤ Great start to the day. We are in this together.

[julianadolski]

What an amazing start to the week 🥰! To whoever is doubting themselves and not feeling like showing up today, you will not regret doing so. Thank you, Sydney ❤️!!

[rachellaboda]

Crushed it!!!! And congratulations to those of you who chose YOU this morning!!! Great sweat for a Monday!