Upper Body EMOM Dumbbell Workout | 40 Minutes Plus Abs and Cardio!

Grab the FIT:345 Program HERE! https://shop.royalchange.fit/collections/workout-calendars Hello Arms and Abs! This workout is an EMOM format meaning that at the start of every minute you will complete a certain number of reps (12 or 20 as indicated below and in the up-next window! When you finish that number of reps, the rest of the minute is your rest. We start another minute and work to achieve the next assignment at the top of every minute! WORKOUT FORMAT • Warm Up • 60 seconds work • 15 seconds rest • 12 exercises • Cool Down Exercises: Block 1: 12 Chest Flyes ( I used 15 lbs) 12 French Presses (I used 15 lbs) Block 2 20 Underhand rows (I used 25 lbs) 20 Alt Hammer Curls (I used 20 lbs) Block 3: 12 Arnold Presses (I used 20 lbs) 12 Rear Delt Flyes (I used 10 lbs) Block 4:  12 Dumbbell Sit ups (I used 20 lbs) 20 Crunches Block 5: 20 Toe Touches 20 Jackknives Block 6:  30 40 50 Jumping Jacks 50 60 70 Jump Rope Follow along, stay focused, and give each exercise your best effort every second of this workout! If you enjoy this workout, make sure to subscribe for more HIIT, strength, and metabolism boosting workouts you can do anywhere! SHOP AND PROMO CODES: Royal Change Apparel: https://shop.royalchange.fit/collections/apparel Sydney Squad community: https://royalchange.fit/sydneysquad GHOST supplements: https://www.ghostlifestyle.com/SYDNEY Amazon Store: https://www.amazon.com/shop/sydneycummings LET'S STAY CONNECTED: Website: https://www.royalchange.fit Instagram: https://www.instagram.com/sydneycummings_ Tiktok: @sydneycummings_ Facebook: https://www.facebook.com/sydneycummingsfitness Pushing On (Tchami Remix) by Оливер, Jimi Jules, Oliver Dollar, https://t.lickd.co/l/2137Wrq83da Poppin Bottles by Chico Rose, Jaden Bojsen, https://t.lickd.co/l/OmELvgl8XZo Won't Look Back (Radio Edit) by Duke Dumont, https://t.lickd.co/l/apl7vDMw1nA From the Ashes by ILLENIUM, Skylar Grey, https://t.lickd.co/l/m5ov3kvBZ4q Pon De Replay by Jen Payne, https://t.lickd.co/l/gXo1VpZJEVY Rhythm (Of The Night) by Something Good, YOTTO, https://t.lickd.co/l/3nDKnlk5gw0 Sweet Disposition by The Temper Trap, https://t.lickd.co/l/JlzO1bXmokq Make It to Heaven (with Raye) by David Guetta, MORTEN, RAYE, https://t.lickd.co/l/D0bo0dLwAo1 All On Me by Tchami, ZHU, https://t.lickd.co/l/2g37Yrej9bk Dreams (Will Come Alive) (Rico Bernasconi & Tom Belmond Remix Edit) by NaXwell, DJ Combo, Timi Kullai, Bernasconi, Belmond, Rico Bernasconi, Tom Belmond, https://t.lickd.co/l/EbRyPz5AN7O Piece Of Your Heart (Alok Remix) by MEDUZA, Alok, Goodboys, https://t.lickd.co/l/B3G7W5n3GxO Everyday by Logic, Marshmello, https://t.lickd.co/l/6K4xG9KvjnR Dreams (Will Come Alive) (Workout Remix 128 bpm) by NaXwell, DJ Combo, Timi Kullai, https://t.lickd.co/l/8zBby6VnLEl U Are My High by DJ Snake, Future, https://t.lickd.co/l/dNxyAzKax6P