45 Minute Upper Body At Home Workout | PUMP – Day 4

Today is an upper body pull workout so be ready to turn up the intensity! We will work for 45 seconds for 2 rounds at a time and 30 seconds for our final round of each exercise with 15 seconds rest and complete each exercise 3 times each. I am showing you modifications this month with resistance bands so make sure to grab your bands if you will be out of town because you will be able to keep rocking with me too! I used anywhere from my 5 pound dumbbells up to my 35 pound dumbbells so grab yours if you’re ready!

The exercises:
1. Superman Push Ups
2. Kneeling Rows
3. Kneeling Hammer Curls
4. Hinged Rows
5. Standing Supinated curls
6. Back Flyes
7. Seated Supinated Curls with tuck
8. Underhand Rows
9. Hammer curl and open close then lower
10. Superman swimmers
11. Hammer Curl x4, bent row x4

Grab my November PUMP workout calendar HERE! https://www.royalchange.fit/store/p189/PUMP_November_2021_Workout_%26_Stretch_Calendar.html

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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 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!

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