30 Minute Full Body Dumbbell Strength Workout | PRIME - Day 1
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- Опубліковано 1 лип 2024
- Introducing PRIME: Your Ultimate Fitness Program for Summer 2024! Get Ready to Elevate Your Endurance, Strength, and Functional Training for an Unforgettable Season!
Are you ready to conquer your fitness goals? Let's empower your body with PRIME's 30-minute full-body strength session today! This routine is designed to target all major muscle groups ensuring a well-rounded and effective workout experience. Keep an eye on our Up Next window for smooth transitions and make the most of your rest periods.
Today, we're diving into the power of Straight Sets! Each exercise is crafted for two rounds of 45 seconds, with a goal of achieving 8-12 reps per set and focusing on one side of the body at a time. Push yourself to the limit and embrace the challenge. Listen to your body and work hard!
Our workout includes a personalized Warm-Up and Cool-Down to optimize your session. This low-impact yet high-intensity training utilizes 10-30lb dumbbells for optimal results.
Join the PRIME Movement and take your fitness journey to new heights today! Let's flex our muscles and feel empowered together!
YOUR PRIME PROGRAM CALENDAR IS HERE! shop.royalchange.fit/products...
Exercises:
Unilateral Front Squat
Left Leg split squat
Left leg RDL
Sumo Deadlift pulse
Right leg split squat
Right leg RDL
Chest Press
Bent Rows
Single Arm Shoulder Press
Clean and Press
Lat Raise Lat Lunge
Reverse Lunge and Row
Plank
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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.
00:00 Introduction
00:27 Warm Up
02:27 Front Squats
04:29 Left Leg Split Squat
06:30 Left Leg RDL
08:42 Sumo Deadlift
10:43 Right Leg Split Squat
12:43 Right Leg RDL
14:57 Chest Press
16:58 Bent Rows
18:57 Shoulder Press
21:15 Clean and Press
23:15 Lateral Lunge and Lateral Raise
25:15 Reverse Lunge & High Row
27:29 Planks
29:44 Cool Down and Motivation - Навчання та стиль
Morning/Evening Everyone! It’s PrimeTime🎉I’m so excited for what Mrs Sydney has planned for us! Day 1 Let’s Crush It💪🎉
Following in your footsteps Farrah 💪🏼 let's do this 👏🏼
@@maggiemaymiskelly5494 Morning! So proud of you! We’ll Crush Prime Together💪
Thankful for you Sydney! Day 1 of Prime done! I hope I get to go to fitcation this year!
I'm 66 and this is my first time with you, Sydney. It won't be my last. Thank you for today.
Glad to have you aboard! Sydney always keeps us motivated & moving! Proud of you for showing up!
Holy sweat 😂😂😂🎉 let’s go let’s go! Already obsessed day 1! 28w pregnant bringing it home with Sydney for the final trimester!
Great start to a new program. Happy Easter everyone.
Awesome strong body workout!!!😃💪💪🫁
Good morning everybody can't wait to do this Prime loving the black format 😃💪 I'll try to do it my cycle came this morning 😟 but won't stop me from doing it ❤️
Good morning everyone!! Let's crush this full body Prime🎉. Have a wonderful day everyone.
Beautiful scenery, awesome new program. I've never felt so strong since the Flex program. So proud of my personal trainer.
Great workout and I love the new set!
Wooo fast and furious. Great workout. Love unilateral
Thanks for this great workout - feel empowered - loved your words of encouragement at the end!!
Loved this workout! Like unilateral a lot - it goes so fast! Looking forward to PRIME!!
Thank you for another great program! I’m excited to get started on Prime!
I woke up late this morning, but synfuel got me on time this AM. Thank you soooo much❤❤
Will be starting this later today after work, let's crush this month!! 👊👊👐
so happy to start another program with Sydney and the squad!!! lets rock this! glad that I pushed and completed this one
Love the new set and PRIME day 1 was great!
Today was no joke!!! I am dying 😅the rhythm was so quick
Happy month happy Monday everyone 🥳🇬🇷☀️🥰
Thanks Sydney so much. Thanks to all of you here, because I feel safe here. 🎉❤
Oh my that was fabulous. Heart rate stayed up and legs/arms burning. Woohoo! Thanks for the fun workout Sydney. Looking forward to this program. ❤❤❤
Woo hoo, day 1 of the Prime program! I'm IN! 💪 Great format, unilateral moves first half, then compound exercises second half. Perfect! 👍For a little extra burn, I added a 10-minute cardio HIIT right after this. I'm sweaty and happy! 💦😁
I like how the program starts on an easier and lighter note and gets intense with time.
Super pumped to get PRIMED 😅😅😅
Love that my heart rate was up the entire time. Great start to the PRIME program. Thanks Sydney
Good morning everyone was so pumped for this workout and it did not disappoint ! Flew by 💪🏻
Good morning everyone!! Woohoo so pumped for this PRIME day 1!! Let's Rock 🎉
Morning Chris! We Got this! Prime Time let’s Go 🎉
Let’s go Chris🎉this one was a good burn😊❤
Love the 30 minute this is so quick and efficient! We all have 30 minutes!
Good morning! Excited to start fresh and new this month!!!
I’m not going to lie I’m in KC and the weather sucks today , I took a long nap after work and wasn’t feeling like working out. I’m proud I pushed through and finished it ! Let’s go 🙌🏽🙌🏽 new month new challenges ❤
I love unilateral work! What a great way to kick off the week and month! Thank you, Sydney!
Crushed it ❤ Love the updated set!
I’m so excited to crush this PRIME program 🥰! Today’s unilateral style of training was so much fun! Thank you for a wonderful start to the day, Sydney ❤️!
It's time for Prime! and time to work off yesterday's sticky toffee pudding!!!
Let's do this 💪🏼
This was a great one! Quick and engaging. I loved PRE last year so I’m glad to see a similar program this April. Recommitting to my early morning wakeups and consistent nutrition this month
Love seeing all workouts variations of yours. Keep going
Ok, this workout was awesome! The format was fun and challenging! The variety kept things interesting, and the time flew by! My shoulders are still toast from REPS, but i pushed through the presses! I grabbed the calendar, it looks 🔥 Amazing workout! Thank you!
What a fabulous full body workout! Loved the bilateral/unilateral work.
Excellent first day back from Spring Break!! ❤
Crushed it!! Loved this workout 🎉 PRIME day 1🎉
Oh my gosh I love the set!!!! I’m a black and gray chick so I’m loving it. I did take things slow today as I’ve been struggling a little bit with a muscle pull. Not stopping just adjusting the weights and going a little slower. Have a great Monday…if you ate some more yesterday than normal just get back on track!!!
Humbled by the unilateral work but so grateful for the opportunity to grow! Can’t believe how much my mindset has changed in this journey. Truly thankful for Sydney and Dustin for this gift!!
Love it can’t wait for the rest of the workouts. You’re the best out here Syd. Don’t be messy now lol
I crushed day one of Prime!!! 💪🏽💪🏽
Coming off of the Flex program, I know I'm about to crush this. Plus, I just bought 25 lb dumbbells 💪🏾
I crushed it 💪🥵 thank you Sydney
Day 1 complete!! Let’s goooo!
Great Day 1 of Prime! The new set looks awesome. Thanks for all your hard work providing quality workouts with so much variety.
Thank you for always challenging us and for providing these great workouts! 😊
Nice new set. Logo looks great.
Awesome way to start the week!
Happy April!!
Good morning Everyone. Great workout
Done! Feeling stronger as the day goes by
Let’s go! PRIME Time! 🎉
Oh how I’ve missed compound movements! Those were nice to see back!
I’m so ready for PRIME!!! ❤
Happy April and happy 1st day of Prime!
This was my first workout with you! I’m just starting out so I used mostly 5 pound weights.
can i just say, i really appreciate your words of encouragement especially at the end of every workout :)
Pumped for PRIME! Let’s go!!!
Thank you Sydney! Go team!
This was a fantastic workout! Loved the variety 👍🏋️🦸💪👏
Crushed Day 1!!!
This my first day at weight training! Thank you!
PRIME Day 1!!! Crushed It!!
So excited for this new program ❤️🏋🏼♂️🥵❤️
Day one of Prime complete! Loved the combos.
Thank you Sydney! Day 1 of Prime and I’m pump. Love the sets. Everyone enjoy your Monday.
Let's keep at it....
Love unilateral and core. Prime looks awesome thank you ❤
Crushed it. Even though I definitely got stronger during Flex, the repetitive format was not my favorite. So happy to mix it up today. Love the set too! Looking forward to a great month.
So excited for this new program! Love the makeover this set got 🎉
So excited for another new program with Sydney!
Awesome start to Prime!
Loved this never got bored once
Absolutely loved this one!!! O really had to push myself to get up and do Flexbut I am excited for every workout this program will bring.
I love how your workouts are always doable but challenging! Thank you for giving these workouts for free to the community!
The new set looks AMAZING!! Represent!!
Boy oh boy....what an extraordinary workout. Straight sets are not a joke at all. I picked heavy weights and was so loud of myself on doing the dead lights balancing on one leg. ❤
Magic 🙏🏴
Yay another program! Loved this format! Thankful for another day, week, and month with Sydney!
Good morning already in love with this program!!!!
Love unilateral training! Thank you!
Crushed Prime Day 1 💪 great job everyone!! 🎉
Satisfying start to a new week, new month, new program!!💪
Thank you Sydney ❤
This workout was so exhilarating and fun! I love a challenge! I crushed it! I love working out consistently! This makes your health so much better! I loved this workout it was so amazing and wonderful! Excellent job
Enjoyed that one
I really love those compound movements!! Thank you, for encourage me to be stronger with every single program!
My new favorite workout! 💪🏽
Yeah, new program, day one!!!!
I can’t say enough how much I LOVE this workout today!!!
Crushed it 🎉
Crushed day 1 of prime!!!💪🏻💪🏻
Happy Monday - Today was a good workout day in spite of lack of sleep - got a good sweat on Thanks Sydney
I love your workouts.
Great way to kick off a kick ass new program 🙌🏼 I’m her to PRIME my body & mind, in all the ways that count 🙏🏼 grateful for my strong body & all I’ve learned from my amazing COACH!
I always love a 30 min workout but this is one of my favorites! Thanks, Sydney!
Love the new back round!!!!
Thank you! Prime day 1, done! Let’s go!!! 🎉💪