45 Minute Upper Body Push & Pull Bootcamp Workout | CRUSH - Day 7

It's DAY 7 of CRUSH! Don't forget to subscribe to the channel to crush this challenge with me!

I'm so excited to finally be revealing some pieces from my very own custom fitness apparel brand, Royal Change! Today I am wearing our cross back sports bra and our running shorts both in size small and this is our teal color for this collection. We will be offering these two pieces in black and violet as well. Follow Royal Change on Instagram or Facebook to see more of our 10 styles launching Saturday February 12, 2022 at 10am ET and I can't wait to continue showing you more of our pieces throughout the week!
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Today is an upper body push and pull bootcamp workout so be ready to get stronger together! This workout consists of 14 upper body exercises for 30 seconds at a time and we will complete 3 rounds of each exercise before moving on to the next exercise and then closing it out with a final "strength sprint" with one round of every exercise for 30 seconds without stopping from top to bottom.
I used anywhere from my 5 pound dumbbells up to my 30 pound dumbbells for this workout.
I also used my bench for push ups, chest press and skull crushers as I am 21 weeks pregnant and I will be turning any supine exercises into an inclined exercise. Grab your bench if you have one so we can crush it together!

The exercises:
1. Push Ups
2. Supermen or Bird dogs

3. Chest Press
4. Bent Rows

5. Tricep OH Extensions
6. Hammer Curls

7. Chest Fly
8. Back Fly

9. Skull crushers
10. Alternating Supinated Curls

11. Kneeling Chest Cross
12. Wide Rows

13. Tricep Kickbacks hold and drop
14. Curl hold and drop


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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!

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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.

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