30 Minute Arms & Cardio Workout | ACTIVATE - Day 3

Welcome to workout 3 of ACTIVATE! Don't forget to subscribe to the channel to crush this challenge with me!

Today is an upper body and cardio workout so be ready to turn up the intensity! We will work for 30 seconds and rest for 15 seconds and we will superset two exercises together to really keep our muscles working and our heart rate up. The final circuit will be two exercises and we will complete two rounds of 30 seconds of the first move before one 60 second work period of the second exercise. It's the finisher!
I used my 10 pound dumbbell to my 30 pound dumbbells with my lightest weight being used for tricep kickbacks and my heaviest weight being used for overhead tricep extensions so grab weights that work for you and let's crush it together!

The exercises:
1. Hammer Curls
2. High Knees

3. Tricep OH Extension
4. Standing Mountain Climbers

5. Bicep Curl and 1/2
6. Lateral Agility over Yoga Blocks

7. Bro Curl Right
8. Bro Curl Left

9. Tricep Kickbacks
10. Dips

11. lateral skater jumps
12. 2 pop squats and 2 knee pulls at each end of mat

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Want a little more today? Check out my 20 Minute Cardio Workout!    • 20 Minute Cardio Workout | Fit & Stro...  
OR my 15 Minute Bodyweight Arm Workout!    • 15 Minute Bodyweight Arms Workout | F...  

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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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