40 Minute Festive Full Body Workout | HOLIDAY HIITS – Day 4
40 Minute Festive Full Body Workout | HOLIDAY HIITS – Day 4
It’s time to get your heart rate up and get a full body 12 Days of Christmas workout in to start the week! Grab your dumbbells and let’s do it!!
Grab your December 2022 Holiday HIITS Workout calendar HERE! https://shop.royalchange.fit/products/holiday-hiits-december-2022-workout-stretch-calendar
Your workout today is going to get your heart rate up and work all the muscle in your body! I used the theme from the song “12 Days of Christmas to format this workout by challenging you to complete timed intervals of 12 different exercises. Stay with me as we work through this workout because I know you are going to LOVE it! I used my jump rope and my 10, 15, 20, and 25lb dumbbells today so grab your gear, your water, and your sweat towel and let’s crush it!
The exercises:
1 minute jump rope
2 mins of Staggered RDL & Row
3 rounds of :45/:15 sumo snatches
4 rounds of :45/:15 toe touches
5 rounds of :30/:15 back flye/Tricep Kickback
6 rounds of :30/:15 Lunge and Lateral Raise
7 rounds of :20/:10 plank holds M-L-R-M-L-R-M
8 floor tap squats and hold (2 mins on the clock)
9 swing curl push press x 2 (reps will be completed together)
10 man makers (90 seconds on clock)
11 lateral slide and burpees (reps will be completed together)
12 rounds :20/:10 second cardio finisher
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In this workout you are training with Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer, Fitness Nutrition Specialist, Women’s Fitness Specialist, and Stretching and Flexibility Coach. 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!
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.
I am super grateful that you put out amazing workouts for free. Your positivity is infectious and I am in awe of how amazing you look during and after your pregnancy.
Feeling grateful and full of joy for the life God has given me. I appreciate you Sydney! Have a joyful day everyone!
Girl , I think you tried to take me out with that finisher. Love it ! Crushed it! Love that your adding cardio back in the mix ! Keep it up. So thankful for you !
I’m thankful for these workouts. Without them my mental health wouldn’t be what it is today! Thank you Sydney😊
What a tough workout -but all the variety tricked me into staying with it. Grateful for SCH!!!!!!💪
Grateful to have found you for keeping me fit and happy.
Grateful to finish another great workout with you, Sydney! 🙂
Great workout! The hardest one for me was the plank circuit.
Great workout, love the variety! Grateful for Sydney!
Crushed it
Omg this is in my top three favorite workouts!!! Loved it
I am grateful for myself as I show up every day no matter how hard it is
I am so grateful for my hubby, family, cats and Sydney!!
I barely woke up this morning, skipped workout yest…but pushed myself to show up and already feel soooo much better!
I liked the workouts but not the holiday count down… felt like some were too long 😢 I like when you do 3 sets of the workouts instead… (LOVE ALL TOUR ITHER WORKOUTS THO! Been filling you for over 2 years now)… ❤
That was so much fun!! Thank you so much ❤
Grateful for my health and babies’ health 🙏🏻 thankful to be able to show up
GREATFUL FOR MY BODY and SHOWING UP TO THIS WORKOUT and this ACCOMPLISHED FEELING!
Grateful for my family.
so grateful for this community and the consistant workouts posted by Sydney!
I’m grateful right now for having you ❤
Grateful I managed to get through this workout n loved it n felt strong even though I’m full of the flu 😷 x
Love the variety! I feel great!!!
What a creative way to add fun to workout !!! You are the best Sydney !!!
Thank you so much for rocking with me in today’s workout! I hope you loved the festive nature to this strength and conditioning workout, it was so much fun to create this format. In this fitness journey always remember that you are using these workouts to be the best version of yourself outside of the workout. Showing up shows that you are dedicated to a healthy lifestyle! Stay positive and grateful, I am so grateful for you all! <3
Grateful for you and these workouts
I’m so grateful to experience being alive rn, and being able to practice and spread this attitude of gratitude. We genuinely keep each other going in this community. It definitely brought tears to my eyes (of gratitude) to read this comment section!
Happy Holidays y’all! Love you!
CRUSHED IT! that was an awesome workout. Thanks Sydney!!!
I was very excited for this workout and couldn’t wait to make it Halle . (Even a day late). I also just noticed the Elf, does he have a name? I’m going back to find him in the previous Holiday HIITS program and keep an eye out for him here on out.
I am grateful to be part of this journey with you and to be able to accomplish this workout. and currently grateful for a warm place to stay during this snow storm.
Grateful for finishing this one
I am grateful that my partner is on break!
Really excited about the Holiday Hits workouts but really wish Sydney would load a new one each day. !
67 and so grateful for the place where I’m at now! Full of life and joy!
I’m grateful for you Sydney! Thank you for sharing your passion and knowledge with us all. I have to admit I struggled with the format for day 5 and 6 of Christmas, but I do find it difficult to remain focussed on longer sets or many repeat sets. I had to mix it up a bit with differing movements, but the rest was great 👍🏽
Grateful for you and for my body to continue doing what I ask of it day in and day out!
Super fun format!
Thankful for this channel and for the amazing last 3 years of keeping me motivated even through the toughest times of my life. Thankful for finishing another semester of college, for my family, my boyfriend, my friends and my puppy nova, thankful for my strength courage and consistency! And for this wonderful community ♥️
Agradecida por estar un día más llenad de vida acompañada de mi familia y de la mejor entrenadora Sydney!!
I’m so grateful for YOU!🥰🥹
This is one of my favorite workouts ever! I am loving the holiday workouts.
I am grateful for good health
I’m sooo grateful to be sitting here drenched in sweat and for my body that allowed me to work through this AWESOME workout!! I’m BEYOND grateful for you Sydney for pushing me every day and giving me the greatest motivation to be the best version of myself!! THANK YOU from the bottom of my ❤! I LOOVE you!! ❤❤❤
Grateful for this workout!
Thank you for sharing your creativeness and hard work!
This workout is one for the books!
My health and well-being! – Thank you Sydney!!
i am grateful for everything that i have rn….and to you Sydney.. you my motivation… thank you and i love you <3
Grateful for my healthy body and completing the workout 💪
This one flew by…loved it!! I’m grateful that I am here and motivated to rock with you in this program.
Grateful for you energy and encouragement, Sydney!
Not me thinking when you said, "Both arms row" during the final 30 seconds of burpees that you meant both arms at once and was like, "Surely this is a joke Sydney?