30 Minute Glutes & Jump Rope Sweat Workout | FOCUS – Day 1

It’s DAY 1 of our FOCUS program and I am so pumped for you to crush this workout with me! Today is a glutes and jump rope cardio workout so be ready to turn up the intensity! We will work for 90 seconds at a time and complete 1 rounds of each exercise. I love this format, it flies by!

I used anywhere from my 15 pound dumbbells up to my 30 pound dumbbells, my jump rope, and my glute resistance bands so grab yours if you’re ready!

1. Banded side step / back step
2. Jump Rope 2 feet then 1 foot
3. Single Leg RDL’s
4. Jump rope hop overs
5. Banded Sumo Squats
6. Jump rope open and close
7. KB Swings
8. V rope agility and vertical hop
9. Glute Bridges
10. Side Plank Lift
12. DB Hypers
13. Jump Rope finisher

Grab my December FOCUS workout calendar HERE! https://shop.royalchange.fit/products/focus-december-2021-workout-stretch-calendar

Make sure you are subscribed to the channel and turn on your notifications here! www.youtube.com/c/sydneycummings?sub_confirmation=1

Join the Sydney Squad NOW!! https://www.royalchange.fit/sydneysquad

Grab your glute resistance bands or any other Royal Change merchandise here! https://www.royalchange.fit/merch.html

Use code SYDNEY for 10% off any color 50 Pound adjustable dumbbell set from SMRTFIT, Nuobells! https://www.smrtft.com/collections/nuobell

Shop at my Amazon store and grab a jump rope, a cordless rope, a thin band, etc !

Interested in my outfits? Check out my LIKEtoKNOW.it profile here!

Use code SYDNEY for 20% off GHOST Supplements! https://www.ghostlifestyle.com/
I am obsessed with these products and since I get so many questions on my favorite pre-workout and protein, I figured you guys deserve a recommendation that I TRULY LOVE!

Check out the story of our new stage! https://youtu.be/sDL6EnfS9jQ
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Learn more about my journey here: https://youtu.be/Q9L-3PjG9xk

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In this workout you are training with me, Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer and Fitness Nutrition Specialist. 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!


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.PLEASE CLICK HERE and subscribe! It helps us continue to be able to make videos for you all here every single day! https://www.youtube.com/c/sydneycummings?sub_confirmation=1

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