Welcome to your full body workout! This workout is going to help you get stronger by using compound exercises for your upper and lower body muscles and we will also boost our metabolism with cardio intervals throughout the workout. This workout is perfect for all fitness levels and you only need a couple sets of dumbbells.

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In today’s workout we will work for 45 seconds and rest for 15 seconds in a circuit of 2 exercises. We will complete each circuit 3 times total before moving on. Each circuit will target your upper and lower body muscles and also aim to get your heart rate up! 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 but try to push yourself however you perform these exercises. You’ll get the most out of the workout by pushing yourself to your highest intensity in our working periods and breathing in your rests to be able to execute the next set!

The Exercises:
1. Rows
2. Split Squats
3. Suitcases
4. Mountain Climbers
5. Chest Press
6. Hamstring Curls
7. DB Toe Touches
8. In and out mat agility
9. Back Fly
10. DB Reverse Crunch
11. Chest Fly sit ups
12. Squat Jumps

Chapters:
0:00 - Intro
0:36 - Warm Up
2:36 - Rows & Split Squats
8:52 - Suitcases & Mountain Climbers
15:07 - Chest Press & Hamstring Curls
21:23 - Toe Touches & Mat Agility
27:38 - Back Flye & DB Crunch
33:53 - Chest Flye & Squat Jumps
39:39 - Cooldown & Motivation

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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.