Fitness Women

45 Minute Greatest Glutes & Cardio Workout | EFFORT – Day 20

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It’s the final workout of EFFORT in January 2023 and we are getting ready to turn it up in Stage II of PROCESS….THE WORK, my Feb. 2023 program! I am so proud of you for finishing this month’s program! Tag me on TikTok, Instagram, Facebook, and Twitter in your selfies to celebrate a successful month!

Grab your February 2023 Workout calendar HERE!

I hope you crush this workout with me with our four minute work periods and one minute rest! I used my 10-30 pound dumbbells. Grab glute bands, your dumbbells, water, and a sweat towel!

The exercises:
1. Banded squat walk
2. Lateral slides in band

3. Glute bridges
4. Clam shell left
5. Clam shell right

6. Lateral high knees
7. curtsy tap down

8. sumo RDL
9. Sumo bow tie squat and toe tap back

10. Toe taps on db
11. Lateral lunges right then left

12. RDL
13. Half burpees

14. Alt reverse lunge to curtsy lunge
15. Traveling squat pops

16. Step up with kickback
17. Alt RDL

18. Glute bridge abduction to fire hydrants

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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.

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