NO REPEATS Total Body Workout | 30 Minutes

It's a non-stop workout! Kick off the day with this full body workout that will keep you engaged and enjoying the journey with upper body, lower body, and abs exercises. Grab your dumbbells and let's go!
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In today’s workout we will work for 45 seconds and rest for 15 seconds as we rock this workout from top to bottom without repeating any exercises! Grab a couple sets of dumbbells and be ready to stay moving and working hard the whole time. One round per exercise means you get one time to perform each move to your best ability! I used my 15-30lb dumbbells for my exercises today.
The Exercises:
1. Front Squats
2. Lunges
3. Deadlifts
4. Lateral Lunges
5. Glute Bridges
6. Shoulder Press
7. Bent Rows
8. Tricep OH extension
9. Hammer Curls
10. Chest Press
11. DB Sit Ups
12. Reverse Crunches
13. Seated straight arm twists
14. DB Plank
15. Plank Hip Taps
16. Squat and Press
17. RDL and row
18. Split Squat and Front raise
19. Reverse Lunges and Lat Raise
20. Glute Bridge and Chest Press
21. Lateral Slides
22. Knee drive x 3 per side
23. High Knees
24. Squat tap downs side to side
25. Mountain Climbers
26. Burpees with push up
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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.

[@sydneycummingshoudyshell]

I hope you loved the workout as much as I did! So proud of you for showing up and crushing it!❤

[@farrahmcclarity]

Thank you Sydney this workout was amazing! Thank you for pushing and encouraging me throughout this year! I’m truly blessed and grateful💕Merry Christmas 🎄🎅❤️!

[@kayevans2208]

I loved this workout! Thank you for keeping me motivated!

[@Julespebblesmontinari]

Amazing Workout ❤ THNK YOU THANK YOU THANK YOU for always supporting and helping me becoming the so far best version of myself❤ i am beyond grateful

[@joannabarber1087]

Loved it!!!!!!

[@maggiemaymiskelly5494]

Only catching up with this one today Sydney it was definitely full of Christmas Spice 💪🏻 loved the intensity 👍🏼 crushed and completed time for a well deserved protein shake... Happy holidays to you all 🎅🏼🎄

[@Kujhawks66106]

This workout was awesome! I think Friday should officially be full body, no repeat day! This workout was challenging, but the format and the fun variety made the time fly by! I'll admit, I like mountain climbers! They are one of those cardio moves, where you really get your money's worth! Arms, abs, legs, glutes, all get invited to the party! Thank you for a great workout! Merry Christmas!

[@olakraszpulska]

It did go by really fast!

[@joannabarber1087]

I loved the format! It kept me focused & motivated!! Full body & no repeats....yes!

[@user-te1sr3pb8y]

Agree!!!

[@chrisdumas7949]

Good morning everyone!! Happy Friday. Let's crush this full body workout 💪👏🔥

[@farrahmcclarity]

Morning Chris! Great Job today! We crushed this together! Merry Christmas 🎄💕

[@kayevans2208]

Good morning Chris! Happy Friday! Proud of you for crushing this workout!

[@jsutera654]

Holy breathless at the end! But I committed to those burpee pushups and did them all on my toes! SO proud of myself, something I couldn't have done even six months ago without resting or dropping to knees!

[@francestutt3661]

I wanted to get up and workout with you on my 63rd b-day. Thanks for the great start to my day!

[@sharmilashankar6802]

Happy Birthday. What a way to start your birthday!!! So proud of you for being resilient and determined. Have a fun day and best wishes.

[@farrahmcclarity]

Happy Birthday 🎂! Great Job showing up for yourself on this special day💕Merry Christmas 🎄

[@user-xi4zb8ml7g]

Atomic Habits author sent an email asking what has gone well for you in 2023 followed by the comment “double down on that”. My answer was this fitness program, and it is everlasting. It’s my one steady atomic habit. I’m doubling down on meal prep which impacts not only maintaining my health but also my budget. I love the compound moves. Thank you for keeping such good variety on all of your workouts! 👑💪❤️‍🔥🌲

[@MelissaCapriotti]

Loved the pace and variety of the workout. After a late night this is the type of workout I needed

[@moniquevelez9516]

Format kept you moving non stop today for sure…the time flew by! Full body Friday is officially CRUSHED!!! Now bring on the weekend & all the fun festivities!!! Way to work squad! 🥵🥵🥵🙌🏼🙌🏼🙌🏼🔥🔥🔥🎄🎄🎄

[@farrahmcclarity]

Morning/Evening Everyone! Happy Friday🎉! Yes Sydney I loved this workout kept me going and I feel strong and amazing! Let’s Go💪🏾! Merry Christmas/ Happy Holidays Everyone 🎄🧑🏽‍🎄💕

[@Lovelife10934]

Killer workout!! Anyone just love no repeat exercise!!! But love changes and challenges!!

[@HannahK780]

This one flew by! I’m sweaty and breathing hard! Don’t let the 30 min workouts fool you 💪

[@juliatatemartin8376]

I've been watching the views go up in the thousands and it is 6:00 am here. Everyone should be proud of themselves!!

[@jessicadack581]

37 weeks, I'll be induced 1 week tomorrow and I can't be more thankful for all these workouts! Way to crush it!

[@LK-jp4ql]

Love love this No Boredom. Keeps it interesting ❤

[@susantyler9789]

This exercise programming is my favorite kind, which I finished on Friday, 12-22-2023! The strength training and cardio together really did double duty in this half-hour workout.

[@tiffaneyrice211]

I love the no repeat workout because if they're is an exercise I struggle with I know it'll be over soon and I don't give up!

[@korndogs88]

I love seeing how much the view count goes up before and after my workout.... just crushed it with 900 people!!!

[@madisonsheehy2463]

I ALWAYS feel better after working out with Sydney!! Always gets me in a better mood, feeling accomplished, and prioritizing myself to be the best version of myself 🎉

[@jaclynriendeau7785]

I crushed it! Thanks, Sydney and Dustin, for this amazing workout! Love and appreciate you both xoxo 👌 💪 🥵 ❤️ 😘 🎄🎅

[@margaretmalhi]

So true! lift yourself up, more empowering anyway, to support yourself (within reason). Then others are free to come and go as they must; no need to control them. Enjoyable workout..🎉.

[@francesroth9729]

Crushed It! Loved the Full Body, abs and cardio plus circuit style

[@saramather]

Braids mean business!!!! Love a no repeats to spice and change it up!! Happy holidays everyone!

[@lauradantzler2496]

My fav kind of workouts, no repeat!

[@user-oy3sr2pq6v]

Thanks!

[@Dusseaus]

This is my favorite type of video strength 💪 with Cardo! Thanks ❤

[@fejeshenriett6004]

I LOVED this workout! One thing that came into my mind as I was finsihing your burpees is a mad "Stop second guessing yourself!" voice. I adored it, and will treasure it in my mind to always hear it again when I am in doubt.

[@melodyking983]

Crushed it!! EMBRACE calendar Day 19

[@janicejohnson6945]

YEaH….thanks so much for the no repeat format. Not all of us are interested in high volume and repetitive sets!,, verybrefreshing

[@Danyta14]

LOVED this format!!!

[@lindseykesanen2051]

Happy Friday Squad! Keep crushing it ❤

[@alyssalaverty2186]

WOW what a burner this was challenging but flew by

[@annamariacianciulli1964]

Favoloso full body,adoro no repeats workout,fantastico,completo e per finire il cardio,grazie Sydney,per questo strepitoso full body,l'ho apprezzato tutto,ogni singolo circuito,adoro tutti i tuoi allenamenti,mi fanno stare meglio e oggi mi hai dato una grande energia,grazie Sydney,ogni bene,un grazie a Dustin,al tuo team e you tube,grazie,Embrace è fantastico e questo full body è pazzesco super super top!!!Grazie e inizio ad augurare a tutti un sereno Natale!!!!

[@yolandriacrittendon442]

Excellent workout! I crushed it! I believe in myself I always lift myself up! I have the confidence of six ladies! Amazing workout

[@mymymymobley6858]

Good morning and Happy Holidays! Can't wait to crush this full body💪🏾

[@dorihungerbuhler7885]

Missed a week of workouts over the holidays. This was an excellent workout to get my body moving, get some cardio, and activate the muscles!

[@melissacole-jf8qg]

Fun! Like the combo Moves. Happy holiday weekend 💪

[@sarahsabin1921]

Had to stop and breathe but I didn’t leave! Thank you for the workout!

[@Esmeralda17]

I've been feeling lazy and my body finally had enough, I needed something quick and fast-paced to get out of my sluggish funk....this was the perfect workout! CRUSHED IT!!! Feeling amazing, time for protein shake!! Thx Sydney!!!

[@nantiavafopoulou7296]

This workout was amazing Super variety and time literally flew by The ending was a real burn but I crushed it Happy Friday everyone 💪🎄🥰🇬🇷🥳

[@JustinLisenby]

My favorite workout of yours ever! Perfect for total body to maintain fitness as you age.

[@user-sx9oe7gd4j]

Perfection and balance in your program. Thanks a lot! Wish you the best for the holidays!

[@samanthamurphy7740]

Crushed it after a month of sickness running through my house! 🔥

[@aliciakoos5899]

WHOOSH! I'm not gonna lie. This was a hard work out, but SOOO good! I have never been more excited to hear the words 'you have made it to your cool down!'😂😂😂Thank you Sydney Cummings, for pushing me to be the best version of myself that I can, I know I have never met you, but I truly do love and appreciate you!! Merry, Merry Christmas and happy holidays to you and your sweet family.❤❤❤❤

[@Katee_and_Lincoln]

Crushed it!! I am accomplished! I am proud! I am fit! I am capable! And above all I am healthy!! Loved the weighted sit ups.

[@superbubbaloo]

I really like this format! If I don't like the exercise, I don't have to do it again LOL! It made the full workout go quickly too, which is always a nice surprise. Thanks Sydney!

[@yolandriacrittendon442]

Excellent workout! I crushed it! Life is what you make it! So love yourself in your own skin

[@JBIRDRN8]

Great workout! Thank you and Merry Christmas everyone!

[@Nicole11522]

Thank you Sydney and Dustin! Merry almost Christmas everyone!❤

[@annabellegaasch3131]

I am back. ...so good to be moving with Sydney. Thank you...

[@tracyporter3423]

Awesome workout as usual! Happy holidays, Sydney!

[@reneegarrison8782]

This is still a fun workout. Non-stop energy!! ❤❤❤

[@marthabrito9390]

Embrace 14 Amazing! I loved the format! I just love cardio❤❤❤

[@toniann92]

Flew by!!!! Wow wow

[@emilyc4499]

Oh this snuck up on me!!!!! Nothing humbles me more than the no repeats 😅

[@katherinestreeter6806]

This workout flew by! My only suggestion is to intersperse the cardio between the sets of 5 so heart rate is moderate-high throughout. Either way - thanks so much, Sydney 🤩

[@elizabethwindham2013]

BEST thirty minute workout ever..thanks Sydney for your amazing workouts. No longer need to go to the gym with you as my coach.. love ya ..

[@erinartypants6673]

Love love love a no repeat ❤❤❤!

[@storytimewithsam3211]

LOVED IT! That weighted plank hold really helped me with the combo moves that followed. And having the mountain climbers as the "last workout" made me push the whole time.. then I was pumped for the burpees! Thanks Sydney

[@jilldekarkse2742]

LOved this workout!

[@growinginyeshua9325]

This felt good and was a good challenge for me today ,thanks Sydney! I did a 5 min rebounder workout before this so I didn't do all the cardio, but it was good still :) Praise God for a new day and being able to move my body

[@susanhowland2682]

Good Morning!!! Friday workout done!!! My favorite exercise was the straight arm twists!!! I really felt my core working on that one!!!

[@farrahmcclarity]

Morning Susan! I agree! Stronger Together🎉Merry Christmas 🎄

[@susanhowland2682]

@@farrahmcclarity Merry Christmas!!🎄🎁

[@tinabendo9726]

rocking it at 35 weeks pregnant!

[@rondav1135]

Love how you packed everything in with this short full body workout! Great sweat going now!!! Thank you!

[@sharons5073]

This is my new favorite workout. It hits every part of the body and gets your heart rate up at the end. Love it!

[@dotzullo4401]

Good morning! Loved the base of this workout! Thanks Sydney

[@heatherhansen3386]

LOVED IT! I really like no repeat, full body workouts. Thank you for being so awesome!!!

[@sarawhite5136]

Full body no repeats are the BEST!! ❤

[@user-lr8iy7wd9d]

I love this kind of workout ❤

[@andreacermanskipainting]

Absolutely love this format! You are always changing it up, Sydney! Love that!

[@lauramartinez2657]

Wow. Crushed it again!!🎉🎉🎉 Happy Healthy Strong. God bless you Sydney and everything you do.

[@dawndinwoodie8102]

Love this one, no repeats. It went sooo fast!

[@suzannesb1691]

Hey! was looking for (day 4) breakthrough to keep on my commitment and I found this great workout! Can I say enjoyable? Yes, all areas covered. Thank you. i am on the comeback from poor eating. vacation, holidays, no regular exercise and this cough, snotty thing! Who is with me! ??

[@jennifershyn7541]

Heart pump

[@SLocky82]

Love No Repeats, i always push harder knowing there's only one round!!! 😜 Thanks so much Sydney and Dustin, have a Very Merry Christmas 🎅 🎄 xxx

[@jjk1327]

had fasttoday still crushed it !! so proud of me........thank you sydney

[@deirdregibson1038]

Crushed it. I love no repeat days makes it more challenging.

[@satellitefalling7397]

love love love no repeats! Thank you for this going into the Xmas weekend, I needed it.

[@kaciejeffries995]

The front squat with shoulder press was the most challenging , but I loved ending with burpees and push up. I felt so strong!!! Thank you for continuing to bring us these awesome effective workouts!

[@user-pm6cq3vt6p]

to you all have a very MERRY CHRISTMAS 🎄

[@alexandraneale9471]

I really liked the layout of this workout. It was challenging without being discouraging. Thanks Sydney!

[@meaghanroberts9595]

That was AWESOME!! The fast pace of the whole thing didn't give me time to doubt myself so there was no slowing down, thank you always Sydney for these challenging workouts and your motivational speaking at the end! Forever grateful and happy holidays!!!💕🎄🎁

[@Cwerty08]

Loved this workout!! It flew by with the no repeats - I loved the rainbow seated twist I really felt the connection. Thank you Sydney :)

[@stephaniephan1169]

Please add more no repeat full body workouts, this one flew by and hit every muscle lifting all of us up on a Friday! Feeling awesome, thank you Sydney! Lift yourself up and it will ripple out to others.

[@sharmilashankar6802]

Superb workout. Absolutely loved this format. Super challenging. My favorite was the cardio portion because it sure gave a spice after working upper, lower and abs. Sweating like crazy but have the feeling of being done for the day. Thanks Sydney. ❤

[@melissaboyer167]

I loved this format! Feeling proud and energized.

[@natnode]

That was great, thanks! More no repeats please😊

[@user-qf9ew7cu2t]

Love my early morning workouts!!! I loved this full body workout!!!

[@jeanninetaylor3171]

I loved this workout! Ty Sydney ❤

[@meghangarrett8692]

This one was tough but it felt fantastic. I noticed due to the time I needed to drop weight but when I did it made each exercise that much more efficient where I was able to get lower in a squat or other exercise. Always reminding myself going down in weight doesn't mean I'm not strong or I'm not pushing myself if my form is failing.

[@nics030]

This was my favourite workout of yours! Please do more of this style. Thank you so much 😊

[@helgapinones183]

Happy Friday! We did this together ladies!!!!! ❤ enjoy because have the best trainer! ❤

[@kavitarao8466]

I struggled with this. Despite being a regular. Really awesome. Loved the motivation at the end. I think you should publish a mini book of Sydneys motivation ❤

[@user-wm1nn2mu2b]

That lunge swing is killer! So satisfying to do! But reverse lunges w reverse flies is deadly! Holy smokes! Barely do 2 😂

[@krissystern9274]

Crushed it today getting back on track after a few days off feeling so ready! 💪

[@ursulathieme4586]

The format was awesome, a little bit of everything just to move my body. I loved it and the speech at end resonated so much for the present things I am experiencing. This is wonderful and a great lead up to my Christmas. Thank you Sydney

[@libihilker1580]

Loved the format and pace! It made it go by fast!

[@julianadolski1742]

This was such a fun workout 🥰! Feeling so strong, energized, and sweaty 😅! Thank you, Sydney ❤!

[@farrahmcclarity]

Morning Juliana! This workout was amazing! Great job my Friend! Merry Christmas 🎄 💕

[@julianadolski1742]

@@farrahmcclarity great job to you too! Merry Christmas, Farrah! Have a lovely holiday!

[@farrahmcclarity]

@@julianadolski1742 Thank you! You as well!

[@julianadolski1742]

@@farrahmcclarity of course! i appreciate you!

[@carlenemazon6510]

Loved this workout, it flew by! My favorite exercises were glute bridge and hold, shoulder press, squat and press, plank hip dips, and mountain climbers ❤

[@user-hk1gi4es7d]

Think this was my fave format yet. Loved it and that little cardio finisher was great. 😊

[@kellymoorewith4]

Crushed it today! Needed a good full body with NO REPEATS and was excited to use some of new weights I got for Christmas!! 🎉❤

[@kellyremmers579]

absolutely loved this!!! love the no repeats format and ending with a challenge with the burpees!