45 Minute Full Body Finisher Workout | EFFORT - Day 16

This week is a BIG WEEK for the EFFORT stage of the PROCESS! You're still rocking it out and defying the odds to crush your goals this year. So many people drop out of the life changes they've made during a new year or new program but not you. Not this year! Let's crush this full body workout to start the week off right! Grab your January 2023 Workout calendar HERE! https://shop.royalchange.fit/products... Today's workout is all about staying moving with 3 exercises per work period in the first half of the workout and 2 exercises per work period in the second half of the workout. We will work for 4 minutes and rest for 60 seconds and in each of our AMRAP work periods I will instruct you to perform 8 reps of each exercise for our circuits with 3 exercises and 10 reps per work period in our circuits with 2 exercises. I know you're going to crush it with me! I used my 8, 15, 20, and 25lb dumbbells for this workout. The exercises: 1. goblet Squat 2. Squat jumps 3. Shoulder press 4. Bent Rows 5. Back Flyes 6. Plank Knee to Elbow 7. Alternating Single leg RDL 8. Skater lunge jumps 9. Hammer curls 10. Chest Press 11. Tricep OH Extension 12. Weighted Sit up 13. Front Squat and press 14. Mountain Climbers 15. Chest Fly and Glute bridge 16. Jackknives 17. Sumo Squat and Bicep Curl 18. Lateral slides 19. Tricep Kickback and split squat 20. Jumping Jacks Don't miss our Royal Change merchandise HERE! https://shop.royalchange.fit/collecti... Join the Sydney Squad for access to my membership community for help with nutrition, accountability, and LIVE sessions with me! https://www.royalchange.fit/sydneysquad Use code SYDNEY for 20% off GHOST Supplements! https://www.ghostlifestyle.com/ Use code SYDNEY for 10% off any color 50 Pound adjustable dumbbell set from SMRTFIT, Nuobells! https://www.smrtft.com/collections/nu... Shop at my Amazon store https://www.amazon.com/shop/sydneycum... Connect with me!!! Instagram:   / sydneycummings_   Facebook:   / sydneycummingsfitness   Twitter:   / sydneycummings_   Website: https://www.royalchange.fit 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.