Workout Program Builder
It’s DAY 11 of our FOCUS program and I am so pumped for you to crush this ladder workout with me! We will work for 20, 30, and 45 seconds at a time for each of our 3 rounds of each exercise.
In the first round of 20 seconds per exercise we will have 10 seconds rest between exercises and in the 30 and 45 second rounds we will have 15 seconds rest between exercises.
Your mission is to keep the challenging weights from your shorter work periods throughout all 3 rounds and/or get more reps in as we add time to each round of the exercise. We will complete our 3 exercises in A, B, C, style and start back at the top for each time increase round.

I used anywhere from my 10 pound dumbbells up to my 25 pound dumbbells, so grab dumbbells that work for you!

Exercises:
1. Shoulder Press
2. Lateral Raise
3. Front Raise

4. Kneeling Rows
5. Underhand rows
6. Back Flyes

7. Chest Press
8. Chest Fly
9. Close grip Chest Press

10. Hammer Curls
11. Supinated Curls
12. Cross Body Curls

13. Tricep OH Extensions
14. Tricep Skull Crusher
15. Tricep Kickbacks

Grab my December FOCUS workout calendar HERE! https://shop.royalchange.fit/products/focus-december-2021-workout-stretch-calendar

Make sure you are subscribed to the channel and turn on your notifications here! www.youtube.com/c/sydneycummings?sub_confirmation=1

Join the Sydney Squad NOW!! https://www.royalchange.fit/sydneysquad

Grab your glute resistance bands or any other Royal Change merchandise here! https://www.royalchange.fit/merch.html

Use code SYDNEY for 10% off any color 50 Pound adjustable dumbbell set from SMRTFIT, Nuobells! https://www.smrtft.com/collections/nuobell

Shop at my Amazon store and grab a jump rope, a cordless rope, a thin band, etc !
https://www.amazon.com/shop/sydneycummings

Interested in my outfits? Check out my LIKEtoKNOW.it profile here!
https://www.liketoknow.it/Sydney%20Cummings

Use code SYDNEY for 20% off GHOST Supplements! https://www.ghostlifestyle.com/
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!

Check out the story of our new stage! https://youtu.be/sDL6EnfS9jQ
Check out my story here: https://youtu.be/UrS5ZNhcF0I
Learn more about my journey here: https://youtu.be/Q9L-3PjG9xk

Connect with me!!!
Instagram: https://www.instagram.com/sydneycummings_
Facebook: https://www.facebook.com/sydneycummingsfitness
Twitter: https://twitter.com/sydneycummings_
Website: https://www.royalchange.fit

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.

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.PLEASE CLICK HERE and subscribe! It helps us continue to be able to make videos for you all here every single day! https://www.youtube.com/c/sydneycummings?sub_confirmation=1

Articles You May Like

this is the ONLY full body workout you need! #shorts
14 DAY WORKOUT PLAN – perfect for my beginners here
Quick & Easy Cardio and Abs Workout at Home (beginner friendly)
Is It a Stomach Bug or Norovirus? Here’s How to Spot the Highly Contagious Illness
Conditioning for Track and Field | Track Workouts For Sprinters, Mid-Distance, and Distance Athletes

Leave a Reply

Your email address will not be published. Required fields are marked *