40 Minute Full Body Finisher Workout | RESULT - Day 21
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- Опубликовано: 26 мар 2023
- It's a great day for a full body strength workout! Warm up and cool down included so grab your water, your dumbbells and let's get started!
Grab your April 2023 PRE Workout program calendar HERE! shop.royalchange.fit/products...
Today's workout has 45 second work periods and 15 seconds rests and you will crush 3 rounds of every exercise before moving on to the next exercise. We work in superset format aside from our BIG FINISHER so be ready to group two exercises together and switch between the two for 3 rounds. Our 2 minute finisher is a full challenge burpee with a push up, rows, and overhead snatch.
Exercises:
1. Reverse lunges
2. Single Arm Row
3. Al front squat tap down
4. Overhead extension and walk
5. Split Squats
6. Chest Fly
7. DB RDL and shoulder press single side
8. Sumo squat and curl alternating
9. Push Press
10. Hang clean
11. Burpee Row, push up RDL and Curl and press
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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. 
Хобби
Can we take a moment for all the work sydney puts in the creation of the workouts. Not only à workout, a lifestyle. So inspirationnal❤grateful for this.
Thank you so much! ❤️
💯 appreciate this incredible woman 👏
Sydney is sure an amazing woman I've been great full to have been working out with her for over 3 years an three is no other instructor like Sydney ❤💯
😊
Absolutely!
That outfit 🔥
She looks 🔥 in everything! 😍
That BODY 🔥
Today is my birthday, I’m turning 59! And one of best way to celebrate it is to do a Sydney workout and take care of my health! #noexcuses 💪🙏🥵
Sydney is a ROCKSTAR! She pushes us, she pushes herself, she works our butts to a sweat! 🎉🎉🎉🎉 crushed!
Sydney you are amazing and you're rocking that outfit sister ❤️💕💕💕
It's Ramadan again! I'm fasting and still working out! 💪🏽 Love you Sydney gang❤️ I'd be lost without you 😢
Whew! That was tough. Pat on the back everyone!
I’m giving myself a swift kick in the butt for our final week. I have things that I need to take care of on and off the mat. I'm going to take it one day at a time.
Girl, do NOT apologize for a scratchy throat! We really appreciate you still posting when you're not feeling 100%
Be consistent! Crushed it!🫡
Happy Monday, squad! What a way to start the week 💪🏾💪🏾💪🏾
Start of week 2 for me in the Squad, and I thought about going back to my other (shorter, less challenging) workouts... but I pressed play and stayed strong through the whole thing. Feeling proud! If you're reading this - YOU GOT THIS!
Keep it up! 💪 we work harder than last time over here 💛
Welcome!! Glad you joined!!
Sydney's lesson for me today: All the little things add up to big things. Love the growth mindset that Sydney encourages in all aspects of our lives.
Holy crap! This was a doozie. I'm a big ole sweaty mess. Thanks Sydney!!! I hated every minute of it so I know it was great for me!!!
Even not feeling a 100 percent- she still showed up. I love this woman !!!
Hello!!! Today is my birthday and I decided to start this day perfectly fine with Sydney. Thank you for always giving me energy and the right words to keep going. Happy birthday to me 🎉🤩
🎉Happy Birthday
Happy birthday 🎉🎊
A true Finisher! Just do it it is just what a body needs.
I love that Sydney has no excuses when she shows up, not even a scratchy throat or stuffy nose will stop her! Loved this workout
That 2minute finisher, killer! Thanks for so much variety in your workouts, I love all the different formats and changes it never boring ❤xx 43:25
Ugh you guys! I've been on a roll with this program. Until today. Today my body just said, "No." My right shoulder is all jacked up (has been for weeks) and I just can't even imagine doing these moves today. My feet and calves are talking. Every step I take actually hurts. I do Sydney's stretches DAILY, religiously. I foam roll. I have a hand-held power massager. I think I am going to take off a whole week and come back to finish this next week. In the meantime, WTG to all of you! And I can't wait to see what's next! Thanks, Sydney & Dustin!
I'm not sure if you'll see this Sydney, but at some point recently you changed the way you describe the form of the split squat for those of us who don't have benches, and this new form with the leg straight out behind clicked for me so much more than with the back leg bent. It actually made a huge difference in my form and I just want to say that I appreciate the way you continue to evolve as a trainer. Thanks for explaining the split squat in a different way today and helping me really get it.
Thank you Sydney for showing up for us every day! I am really seeing a change in my body after these 3 stages of Process 🙌🏻💪🏻
Great way to start a Monday morning!
Go Squad😅
another awesome workout with Sydney. Yep, I'm sweating ! Now to shovel more snow..... its supposed to be SPRING !!!
I LOVE a full body workout, especially when there is upper and lower body alternating move. Thank you!
I'm really not a big sweater, but this workout had me soaked! I want to take this opportunity to thank you, Sydney, for all these amazing workouts. At 54, I didn't think I could feel fit and strong again, but you got me there. Thank you, really. You made my life better and you keep doing it every day.
Welp, that happened. Wow! I'm sweaty and I feel the heat all over. That was a great full body finisher. I'm finished. It's time for a nap.
Wow what a workout!!!
The finisher was a killer
I hate burpees as mush as a love sydney😂
Happy Monday everyone 🇬🇷🥰💪
I have to modify doing the burpees. Can't handle the impact and stress on my joints. Did the push-up and jump up ones on Saturday with that workout and feel it today. I will probably just do walk backs when I do this one.
I agree about the burpees
Me too!
Really enjoyed this one!!
it sure was 😅
I love your workouts, Sydney! It has been 3 years since I have started working out with you, and it has been a blast doing your workouts and following your life! I love how positive and inspirational you are!
I did NOT want to do this workout. But I got up and pressed play. Sydney pushed me and I CRUSHED IT! So thankful for this channel!!
CRUSHED IT!!! So sweaty 😂. Thanks again Sydney. And keep up the good work. We’re cheering you on for being committed to what you love doing and helping others progress in their lifetimes journey towards a better future by continuing to give their body what it needs in order to be free of a lot of body pain. We know it won’t cure everything but it will make your body feel better. Once again thanks
Wheww 🥵! This was a sweaty one 😅! Thank you for the push, Sydney ❤️! Great job, team, for putting in the work and CRUSHING IT 💪🏼!!
It sure was a sweaty one! Those clean and presses get my HR going every time, whew! 💦😂I loved this workout!
@@christinelamb1167 i know right 🥵😂!! Those power moves are no joke! Great work crushing it! Keep it up! I’m so proud of you!
Sydney is not messing around with our final week of The Process, wow that was a killer workout! LOVED the format and even loved the spicy finisher, oh boy am I going to be sore tomorrow or what!?
Sydney we appreciate you and all you put in to get us going and keep us going. 🎉❤
I absolutely needed this workout! It was the perfect way to start my Sunday. No weights needed and I still got sweaty. Thank you Sydney! You always come through!
I am sweating like a garden hose!!!
Real workouts with Coach Sydney 🎉
I am huffing & puffing to finish those burpees🎉
Thanks Sydney 😊 so 😓 and take good care of your vioce
Happy Monday Sydney squad. Great workout to start off this week can’t wait to see what’s next tomorrow. 💪🏾💪🏾💪🏾
Love the compound moves.
Time really flies when you’re doing them.
Thanks Sydney
Happy Easter all xx
Great burner again today! Sydney never fails!!!
This workout was a major sweat fest and showed just how far we have come in this process by putting in the work to get there! Thank you Sydney for pushing us every day towards our goals and reaching our full potential
Great workout! Thanks for showing up even when you're not feeling well.
Fantastic workout per usual! Crushed it Monday morning style. It was a little challenging after a full day of rest yesterday. Great to be back and ready to crush this week! Lets do it! Body ~ mind ~ soul
Holy god. What just happened in the last circuit. Heart rate is sky rocketing. Wow this was a challenging & very strong workout. Sweat is pouring like rain. Thanks Sydney, powerful start to the week. Crushed it strong 😊💪💪💪💪💪💪💪
Feeling the fresh blood pumping and the sweat pouring from every pore. Detoxing and cleansing of the mind and body. Crushed it and a great way to finish our last week.
Is anyone else’s biceps so sore from the arm workout the other day?! Oh my arms have never hurt so good!! Sydney is turning it up this month with these workouts! Feeling so strong and am loving these workouts!!
Best workout today! The Burpees kill me at the end. Thank you for keep us motivated!
Now that was fantastic! Perfect challenge for a Monday!
Loved it! Thanks Sydney and Dustin. Have a blessed week everyone.
LETS GO TEAMMMMM🎉
Starting small and coming in big! ❤
I crushed it! Thanks, Sydney and Dustin 🥵 💪 😘 ❤️
Best way to start a monday!🎉 feel better soon!
Best birthday gift to myself...I CRUSHED this workout!!
Wow that was killer!! Love an all strength workout that gets my HR up. Format was great. Really enjoyed this one!!💪😊
Did this workout yesterday and absolutely LOVED the combo moves! Haven’t been sore from a workout in awhile but I’m feeling it today! Thank you Sydney for giving us so many great workouts to make us stronger! 💪🏽
I was so stiff and sore this morning and this workout got me going. Thank you Sydney!!!
OMG!! What a workout!! I don’t know if I should laugh or cry!! Thanks Sydney (and Dustin) for ALL that you do! ❤️🥰
Omg those finisher sets! This was such a fun sweaty challenge.
the burpee finisher was intense!! Thanks Sydney
Thanks Sydney for showing up for us this one was a burner for sure but I pushed through because you did 💪🏾
I loved this full body workout! 👍Sydney kept us moving with fun and effective moves, and my HR was up at certain points, even without cardio. Those clean and press and hang clean exercises are great for that! 😁I got pretty sweaty, even on this chilly morning. 💦
OMG, after 2 weeks off... lost my breath again... uff... i needed this...damn good!!!
thank you for this gift of fitness you give us!!
WHOOOOO HOOO BABY!!!! 😛😛😛😛😛😛 WAY TO START THE WEEK !!!
Great workout Sydney! Those burpees at the end were killers!
What a way to start my week and finish this month 🙌 🙃
Sweat fest 🤟🏻💃🔥. Love these full body workouts with combos.
Holy god, just can’t breathe, what a spicy workout, especially the last set was a killer. Thanks Sydney for a good sweaty workout. Crushed it hard😊💪💪💪💪💪💪
My eyes burned from the sweat lol. Thanks for the workout!
Wasn’t feeling the workout today until towards the end. Liked the combos and loved the finisher.
Love full body workouts !! Thank you for this challenge ❤
Having split squats before deadlifts really helped with my glute/hamstring activation today!
Lots of power moves today! A good workout to feel in your whole body. 💪
Started out feeling blah and halfway through WO feeling so good. Thank You! This was challenging but kept taking just one more.....
Super grateful! Thank you Sydney!!! ❤
I crushed it!!!! I love this format as well. Sweaty!!
Wow! Feeling so good today- crushed it- even the burpee finisher! 😁🔥💪🏻🥵
LOVEDDDD THIS WORKOUT!!! Sweating like crazyyyy
I loved this workout!! Pouring sweat by the end and the heart was beating!! Thanks Sydney!
I'm sweaty. I crushed it. Thanks Sydney for your encouragement,
Thank you Sydney, for the workouts.
Love full body Mondays! My upper body is completely toast!
Absolutely loved this one! I normally don’t love anything that involves lunges and split squats 😂 Flew by and I dare say it was almost fun.
Crushed It! Great Workout! LOVED the Upper & Lower- Full Body Workout!
Thank you sydney so much for sweating me out
Crushed it
I'm grateful to you for bringing variety to the workouts. It makes it more enjoyable to keep things changing and keep my brain guessing.
Sydney that was an excellent workout today. Thank you.
Sydney's Daily Wisdom (43:02): "You think it's small but all the small things add up to the big things. That's how we get there. That's how we get anywhere. So start small, keep that consistent, and then snowball effect your life. Keep it rolling." Small things add up over time! Such a great reminder when habits feel overwhelming.
Last circuit....I'm dead 😵 haha
Such a good Monday sweat to kick off this week!! Let's get it!! 💪
Really liked this full body finisher! Earned my sweat on today! Crushed it!!
OH LORD!!! This was incredible 👏 It gave me the energy I need for today and the confidence to move forward. 👍💪💪
Thank you Sydney! WHAT A BURN!
good things are repeated 😅
loved it so much ❤
thank you so much my dear Sydney 🙏🏻👏🏻🤗
This awesome workout was rocking no stopping......Crushed it!! Thanks Sydney....👍✌❤🙏🙏🙏
yes the sweat was dripping what an finisher to this amazing workout . I'm excited for the next program that you do for us ...❤💯 I SURE HOPE YOU FEEL BETTER TAKE CARE Sydney
Crushed it. Loved it. Went to the gym for the first time in a long time and i pushed myself with my weights today.
Wow! That was a doozy! Crushed it.
Great way to start the day and the work week! I crushed it 😀