30 Minute Full Body Dumbbell Strength Workout | PRIME - Day 1
Тәжірибелік нұсқаулар және стиль
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!
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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
Пікірлер: 499
I’m so grateful to have you as my fitness coach.
Morning/Evening Everyone! It’s PrimeTime🎉I’m so excited for what Mrs Sydney has planned for us! Day 1 Let’s Crush It💪🎉
@maggiemaymiskelly5494
4 ай бұрын
Following in your footsteps Farrah 💪🏼 let's do this 👏🏼
@farrahmcclarity
4 ай бұрын
@@maggiemaymiskelly5494 Morning! So proud of you! We’ll Crush Prime Together💪
@Drekrystle
4 ай бұрын
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.
@mariepierce1131
3 ай бұрын
Glad to have you aboard! Sydney always keeps us motivated & moving! Proud of you for showing up!
@ddot9566
18 күн бұрын
Welcome to the Sydney Squad!
Wooo fast and furious. Great workout. Love unilateral
Awesome strong body workout!!!😃💪💪🫁
I woke up late this morning, but synfuel got me on time this AM. Thank you soooo much❤❤
Great workout and I love the new set!
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! 💦😁
Love seeing all workouts variations of yours. Keep going
Love the new set and PRIME day 1 was great!
Good morning! Excited to start fresh and new this month!!!
Holy sweat 😂😂😂🎉 let’s go let’s go! Already obsessed day 1! 28w pregnant bringing it home with Sydney for the final trimester!
Good morning everyone!! Let's crush this full body Prime🎉. Have a wonderful day everyone.
Will be starting this later today after work, let's crush this month!! 👊👊👐
Crushed it ❤ Love the updated set!
Crushed it!! Loved this workout 🎉 PRIME day 1🎉
Loved this workout! Like unilateral a lot - it goes so fast! Looking forward to PRIME!!
It's time for Prime! and time to work off yesterday's sticky toffee pudding!!! Let's do this 💪🏼
I like how the program starts on an easier and lighter note and gets intense with time.
Love that my heart rate was up the entire time. Great start to the PRIME program. Thanks Sydney
Excellent first day back from Spring Break!! ❤
Thank you for another great program! I’m excited to get started on Prime!
Good morning everyone was so pumped for this workout and it did not disappoint ! Flew by 💪🏻
Thanks Sydney so much. Thanks to all of you here, because I feel safe here. 🎉❤
Great start to a new program. Happy Easter everyone.
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 ❤️
so happy to start another program with Sydney and the squad!!! lets rock this! glad that I pushed and completed this one
I crushed it 💪🥵 thank you Sydney
Thanks for this great workout - feel empowered - loved your words of encouragement at the end!!
Thank you for always challenging us and for providing these great workouts! 😊
Good morning everyone!! Woohoo so pumped for this PRIME day 1!! Let's Rock 🎉
@farrahmcclarity
4 ай бұрын
Morning Chris! We Got this! Prime Time let’s Go 🎉
@laurazollo3493
4 ай бұрын
Let’s go Chris🎉this one was a good burn😊❤
Beautiful scenery, awesome new program. I've never felt so strong since the Flex program. So proud of my personal trainer.
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!!
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 ❤️!
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. ❤❤❤
I crushed day one of Prime!!! 💪🏽💪🏽
Today was no joke!!! I am dying 😅the rhythm was so quick Happy month happy Monday everyone 🥳🇬🇷☀️🥰
Love it can’t wait for the rest of the workouts. You’re the best out here Syd. Don’t be messy now lol
Love the 30 minute this is so quick and efficient! We all have 30 minutes!
Finished this series as the trifecta after Breakthrough and Drive. I haven’t felt and looked this way in a long time. Sydney is a top shelf instructor for getting results. It’s the great workout formats, the connected encouragement, form cues, enthusiasm, and sense of partnership. I’ve dropped fat and increased lean muscle mass. If you work with Sydney, you’ll be physically and mentally prepared for any kind of activity. Proof for me was after completing this, went on a week long wilderness backpacking trip. First day was 13.5 miles over a mountain pass with a group of very fit people, all but one younger than me. Although challenging, had no trouble maintaining a good pace on the climb and wasn’t overly sore the next day or throughout the week. Without these workouts, would have been a different story. I turned 60 this year, but with these workouts, feel more like 40! Thanks Sydney for being a high quality fitness coach and helping us all on our fitness journey. Truly a gift we all enjoy and benefit from!
I love unilateral work! What a great way to kick off the week and month! Thank you, Sydney!
Another Challenge! Let's do this! Thanks, Sydney!
What a fabulous full body workout! Loved the bilateral/unilateral work.
Super pumped to get PRIMED 😅😅😅
So excited for this new program ❤️🏋🏼♂️🥵❤️
Awesome way to start the week!
Love unilateral and core. Prime looks awesome thank you ❤
Pumped for PRIME! Let’s go!!!
So thankful for you Sydney!
Day 1 complete!! Let’s goooo!
I’m so ready for PRIME!!! ❤
Love Love Love the new set!!!! It’s sick!!!! ❤let’s crush this month all!!! 💪🏻💪🏻
So appreciate you Sydney! Thank you 😘
Good morning already in love with this program!!!!
The new set looks AMAZING!! Represent!!
Great Day 1 of Prime! The new set looks awesome. Thanks for all your hard work providing quality workouts with so much variety.
Yay another program! Loved this format! Thankful for another day, week, and month with Sydney!
Thank you! Prime day 1, done! Let’s go!!! 🎉💪
So excited for this new program! Love the makeover this set got 🎉
Loved this never got bored once
Happy April and happy 1st day of Prime!
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 ❤
Coming off of the Flex program, I know I'm about to crush this. Plus, I just bought 25 lb dumbbells 💪🏾
Love the new prime program!!! It’s prime time baby!!✌🏼✌🏼
This was a fantastic workout! Loved the variety 👍🏋️🦸💪👏
What a great start to Prime!!!! Thank you Sydney!
Nice new set. Logo looks great.
Loved that style of workout!
Let’s go! PRIME Time! 🎉
Awesome start to Prime!
LOVE PRIME Time!!!
I can’t say enough how much I LOVE this workout today!!!
Phew! This 30 minute workout packed a punch. Thanks, Sydney!! 💪🏼
Thank you Sydney! Day 1 of Prime and I’m pump. Love the sets. Everyone enjoy your Monday.
Satisfying start to a new week, new month, new program!!💪
Crushed Prime Day 1 💪 great job everyone!! 🎉
I always love a 30 min workout but this is one of my favorites! Thanks, Sydney!
My new favorite workout! 💪🏽
Crushed it! So excited for PRIME! Let's goooooo squad
Love! 👑👑💪
Good morning Everyone. Great workout
Day one of Prime complete! Loved the combos.
Crushed day 1 of prime!!!💪🏻💪🏻
So pumped for Prime! Thank you, Sydney! ❤
So excited for another new program with Sydney!
Love the new back round!!!!
Thank you Sydney. Excited for this new workout....
This was my first workout with you! I’m just starting out so I used mostly 5 pound weights.
“In order to be everything that you wanna be you gotta take care of this vessel…” that really hit home as a mom of 4❤
PRIME Day 1!!! Crushed It!!
Enjoyed that one
Let’s gooooooo! Thanks for being in this with us Sydney!- you are the most incredible trainer!
I love your workouts.
Excited for this new program! Feeling pumped!
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!!!
Happy April!!
Magic 🙏🏴
This workout was SOOOOOOOOO incredible!!!! Let’s GOOOO!!!!
Ready for an awesome April!!
Thanks Sydney for your encouragement during the workout and reminder that our Nutrition is key to success!