This workout is going to be a new upper body and abs favorite! Welcome to PRIME's 40minute Arms and Abs AMRAP session today! This routine is designed to target your back muscles, bicep muscles, shoulder muscles, and core muscles ensuring a wellrounded training session. Keep an eye on our Up Next window for smooth transitions and make the most of your rest periods.

Today, we're diving into the power of long work periods in this AMRAP workout! We will have 4 minute work periods in which you will complete a given number (8 or 10) of reps of two exercises for as many rounds as you can in that 4 minute work period. We will have a one minute rest period between each 4 minute circuit so you can grab water or jog in place to stay moving. Push yourself to the limit and embrace the challenges no matter what your fitness level. Listen to your body and work hard!

Our workout includes a personalized WarmUp and CoolDown to optimize your session. Grab your dumbbells and your bench and let's crush this one together.

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Exercises:
Push Ups with heel taps
Bicycles

Hammer Curls
Straight Arm Sit Ups

Tricep Skull Crushers
Suitcases

Single arm push press
Hip Taps

Bro curls right
Bro curls left

Standing Overhead extensions
Tricep Kickbacks

Sit ups
Leg raises

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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. 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.

Chapters:
00:00 Introduction
00:36 Warm Up
03:33 Push Ups and Bicycles
07:33 REST
08:34 Hammer Curls and Sit Ups
12:34 REST
13:34 Tricep Skull Crushers and Suitcases
17:34 REST
18:34 Push Press and Hip Taps
22:35 REST
23:34 Single Arm Preacher Curls on Thigh
27:34 REST
28:35 Tricep Overhead Extensions and Kickbacks
32:35 REST
33:35 Sit Ups and Leg Raises
37:34 Cool Down and Motivation