Glutes and Shoulders AMRAP Workout!

Join me for an epic shoulder and glutes workout! We are going to be targeting a couple of the biggest muscle groups in your body during this workout so be ready to move some weight with me! Grab your dumbbells and get ready to push yourself, I'll be with you every minute of this workout!

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In today’s workout we will work for 4 minutes at a time and as we complete 2 reps of each exercise to start the 4 minute work period and then continue to add 2 reps to each exercise for the duration of the 4 minute work period. The mission is to build as high as you can in these two exercises! Focus on breathing and pushing hard to progressively overload! The dumbbells I used for this workout are 10 lbs, 15 lbs, 20 lbs, 30 lbs, and 40 lbs.

The Exercises:
1. RDL
2. Shoulder press
3. Band Abductions
4. Lateral Raises
5. Lateral Lunges
6. Front Raises
7. KB Swings
8. High Rows
9. Glute Bridges
10. Seated Press
11. Fire Hydrants
12. Shoulder Openers
13. L Raise
14. Rear delt flyes
15. Squats with side shift
16. KB Hold and Kickback
17. BURNOUT

0:00 - Intro
0:39 - Warm Up
3:39 - Shoulder Press & RDL
8:39 - Band Abductions & Lateral Raises
13:39 - Lateral Lunges & Front Raises
18:39 - KB Swings & High Rows
23:39 - Glute Bridges & Seated Presses
28:39 - Fire Hydrants & DB Pulses
33:39 - L Raise & Rear Delt Flyes
38:39 - Squats with Side Shift & KB Hold and Kickback
43:12 - Burnout
44:12  - Cool Down and Motivation

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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.