30 Minute Upper Body No Repeats Workout | WORK - Day 16
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- Опубликовано: 24 авг 2024
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Welcome to your no repeats arms workout! It's Day 16 of THE WORK, my Feb. 2023 program! I am so proud of you for rocking this month's program! Tag me on TikTok, Instagram, Facebook, and Twitter in your sweaty selfies!
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This workout is such a fun workout and i know you are going to love the no repeats format! I used my 10 pound dumbbells and my 20 pound dumbbells so grab a lighter set and a heavier set and we will do every exercise for one round of 45 seconds. The last group of combo exercises we will do for 1 minute and at the very end of the workout I will give you a chance to pick one exercise using your chest/triceps and then one exercise for your back/biceps to do for the last 2 rounds of one minute. Have a great time with this one!
The exercises:
1. Inchworm push ups
2. Bent rows
3. Arnold press
4. Bicep curls
5. Dips
6. Chest flyes
7. Back flyers
8. Lateral raises
9. Front raises
10. Tricep kickbacks
11. Pike push ups
12. Alt bent rows
13. Alt shoulder press
14. Alt bicep curls
15. Chest fly pulses
16. Alt back flyes
17. Alt lateral raises
18. Alt front raises
19. Alt kickbacks
20. Superman
21. Curl and press
22. Tricep kickback and back flyes
23. Chest fly skull crusher
24. Row and curl
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In this workout you are training with Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer, Fitness Nutrition Specialist, Women’s Fitness Specialist, and Stretching and Flexibility Coach. 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!
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.
Happy Monday everyone!!! Comment here when you’ve crushed it!!🎉
How was your weekend? 😊
Good morning! 💪 no repeat workouts are my fave!!! I would say i really love chest or bicep moves. Also, i see a new colored royal change sports bra on! Does that mean another launch soon?! 😝😍
Crushed it Sydney. Although it is a holiday for me, I woke up and crushed this workout and did the 20 minute joint stretch after this. I think my favorite with chest fly combined with skull crushers. I am trying get my triceps strong and form. Loved this no repeats workout and I loved the fact that every exercise variation surprised me as I saw how my body reacted to it. 💕
Crushed it! Awesome workout and it flew by!! I would love to get my triceps stronger and firmer!! Happy Monday!
I had a great weekend........my Father in law came over for dinner last night and I loved on myself Saturday with getting my haircut!🙌
Great! Feeling so STRONG! I have seen more muscle gains with your workouts than I've ever seen in my life. I'm so proud and grateful for your programming!
I’d love to see more Superman moves. Working on my back and core strength.
My favs today were the rows and skull crushers! Who is here for Balance 2024?!
Me!! I am ready to crush it!
I did a different workout by accident! I just realized I could click on the days to be taken to the exact video. I was typing in the wording on the calendar into the RUclips search bar! So, if anyone else is doing that, just click on the calendar! Is it just me? 😂
Anyway, I'm here with ya!
Me!!!
Me! Great workout! Way to crush it!
Present! Way to crush it!
Balance 2024 Day 3 feeling 🔥 💪🏼 Great job everyone!!
Proud of you!
Grazie,e fantastico programma!!!
Awesome job. Proud of you Stephanie.
Right there with you! Great job!!!
Balance Day 3 Crushed! Great job everyone
Quick and spicy upper body for balance day 3!🦾💦💦🌶🌶
Balance Day 3 complete! Great workout and proud of the Squad for doing it ✌
Balance Day 3 complete! Loved the combo moves! Have a great Wednesday everyone!
Happy Wed! Great job Amanda!
I’m baaaaaack just saw my comment from last year haha crushing this in 2024!!! Loved the tricep and shoulder work- trying to be more intentional w those
Niiiice!! Great job!
Same, found my way back! So proud of you 😊
Yes! Done for Wednesday workout! I survived Hurricane Debby , tornado, and Sydney! Woo hoo! 😂
So glad you are ok! Great job on the workout!
Same here 😂
I'm glad you survived! We're in upstate SC waiting for Debby's rains to come in tomorrow!
@@kareym.3115 Ohhh, be careful! The flooding is an issue , we are still in a storm threat. Thank goodness we have Sydney! 😀
@@wilsonlindamarie Thanks! First one done all the way through. STF looked too tough for me, so August Balance is perfect.
Bello vedere i progressi raggiunti,questo programma mi piace molto,grazie Sydney,grazie a tutti!!!Buona vita!!!
Nice job, Anna Maria! You are crushing it!
Happy Wednesday. August 2024 day 3 complete!!! Looking forward to rest day tomorrow.
Crushed it again for Balance 2024 ❤
Balance day 3! Let’s go 🎉
Balance Day 3 in 2024... Great job everyone!!!
Cardio first, then this! Hi everyone, I'm new to this scheduled workout, but I've been browsing Sydney for a while! Happy to be here and grateful to be able to do this!
Replying to my own post! 😂loooovvvee this! So thankful to be able to do this.
Welcome and great job!
This Balance workout turning out to be 30 min long instead of 40 min, is a nice surprise! 😅
Right!!! That’s what I said 😂
Loved doing this one again! Felt great at the end with the choose your own moves! Balance program day 3 Crushed!! 🥵🥵🥵💪🏽💪🏽💪🏽
BALANCE day 3 2024 done ! 🎉💪🏽
Good job everyone
Love these type of workouts! When I look up, it's over! Hope everyone has a great day!
Great upper body work! Day 3 of Balance 2024!
August 2024! Here we are again
Happy day everyone 🥳☀️💪🇬🇷
Aug 2024 here! My favorites were back rows and back flys. I want to build my back! 💪
I liked the chest and back flies. I need more supermen in my workouts, lol. Crushed day 3 of Balance 2024!
Day 3 of BALANCE Crushed it!!!! Good job everyone.
Crushed it again, Thanks Sydney. Favorite part of the workout was the chest fly pulses.
Have a great day everyone.
Love no repeats! Goes so fast!
Upper body workouts are my favorite!! Lots of tricep work is what I need!! Great job everyone!!!
Happy day 3 of balance everyone! Those back flies were really humbling today. My rows are getting much stronger, but I still got room for improvement on those flies!
Balance day 3 2024! My favorite was the row/curl combo 💪
Day 3 Balance 2024! ❤ Favs: chest fly skull crusher combo & hammer curl to overhead press combo. 💪
Balance 2024... biceps are always my fave but I do need to improve triceps
Balance day 3. Loved this one! Curl and press was my fav!
I surprisingly liked the heavy/light switches
balance day 3 😊crushing it!!! Bicep curls at 20 lbs each today!!
Loved the curl and press! ❤ BALANCE 2024!
Back flies and kickbacks were my favorite today!
Wowzie...spicy upper body Balance Day 3. Crushed it. I think my favorite was all the combos. Gives a total perspective as to how each muscle is working and getting stronger.❤
Loved those combo moves! Headed to the lake today so had to crush this one early!
Balance 2024!!! Second time doing this workout as well and loved it! My fave exercises were the combos- curl and press, back flies and kickbacks. The time just flies by! Great job everyone! 🎉
Nice job! Glad you enjoyed the workout. I did, too!
Here for Balance! Feeling pumpedddd
Balance 2024 - Day 3 - Crushed it!
Love no repeats. Thanks Sydney for changing it up all the time!
Day 3 of BALANCE program, done!!!
Balance day 3! I was expecting a 40 minute, but I'm not sad! Shoulders are 🔥
I crushed this again! Thanks, Sydney and Dustin, for this amazing workout! Love and appreciate you both xoxox 💪 🥵 🔥 ❤️ 😘
Was just saying how much I missed when you danced at the end of your workouts. This was such a nice throwback. Thanks, Sydney!
Balance 2024: love the fly & skull crusher combo!! And I’m loving the no repeat strength training. Workouts fly by
Still one of my favorites Sydney. Love your hair color, your outfit and your vibe and flow. This one is on point
It's been a while since we first did this one. Love the No Repeats format for upper body. Balance 2024
I loved the chest fly to skull crusher!
Balance Day 3 DONE ✅ 🎉
Balance Workout 3 ✅
Upper body strong! Core engaged! Always a good feeling after these workouts:) So happy Sydney is putting this together for us. The guidance makes pressing play so much easier. Excited for the next.
Yes I could feel abs today. Good stuff!
Crushed it! 💪🏼 thank you, Sydney! ❤
Happy Monday is right! Thank you Sydney for this awesome NO REPEAT workout. Loved it a year ago and I loved it today!
Balance 2024!
❤❤❤
Here for balance 2024. Love the Arnold press and curls 💪🥳💪
Balance 24. Crushed it!! Favorite: skull crushers!!
Balance 2024 day 3 crushed
Balance '24 Day 3 crushed and that was intense!!!
Balance Crushed it, I see I liked this previously but didn't leave a comment. What I like best are the no repeats😅
Woot. Thought this was familiar. Great no repeat workout. Thanks Sydney! Amazing yet again 2nd time around. Arms are feeling swollen! Yay! Move those weights fam!!! 💪🏽
Balance 2024!!
Balance 2024! Day 3 ✅ 💪🏻
Crushed it!💪🏋️♀️♥️
My favorite today was the chest fly skull crushers. I can feel the stability in my shoulders improving.
Balance 2024 💪🏾😊
Balance day 3 done! Loved it again
Awesome job everyone! Balance 2024 feeling good! I loved the pike pushups 💪🔥
Great job! I loved the hammer curls and skull crushers!
Balance day 3! Using my 20lbs biceps curl
WOW!
Definitely spicy 💪
Day 3 balance!
Chest flys with skull crushers was my favorite! balance day 3 !
Crushed it! More push-ups and combos (biceps and shoulders, chest fly and skull crushers). This focused no-repeat upper body routine helped us to feel strong.
Done this before and still love this workout. Thank you.
Good job! 🎉
I’m a day behind since a long weekend- but WOW!! When you had us use just 2 sets of weights- I forced myself to push through the shoulder presses and Arnold’s with both arms with 20s. Never thought I could do it!! It wasn’t my prettiest and I cussed a few times, but I did it!! So amazed!! Thank you Sydney!!
I may never be able to do it with a smile on my face- but I proved it to myself- I AM STRONG💪🏻!!
Thanks, Sydney! I did this one a year ago, but I didn’t remember how sneaky you were about no repeats and still getting three sets of everything in! Thanks for keeping me fit!
BALANCE 2024 - CRUSHED IT!!! 💪🏽🇨🇦
Great job!
Balance Day 3 done 👍🏻✅ I took 3 days off so I'm playing catch up!
I love 30 minute workouts!! Less time to get in my head and more time to just DO!!! #7monthspostpartum #mypostpartumjounrey #workoutnumber75
The fact that I showed up to this workout today showed me just how strong I am and that nothing can stop me once I made up my mind today is my best friend 30th he died 5 months ago its hard but I didn't make excuses I showed up am super proud of myself great way to start the work week 4
Very proud of you for making the commitment to yourself. I am sure your friend would want you to take care of yourself, and be the best you can be.
So sorry for your loss. Way to start a rough day with something positive! I am sure doing this workout this morning will help your mind and body today.
Yesss!!!
Show up for you girl!
Great, as always❤
Another best workout. Thank you S.
Balance day 3 done! I loved this workout when I first did it and again today!
I LOVED the chest fly with a skull crusher 😍🤌🏼
3rd time doing this no repeat arms 💪 just loving this one!!!
No repeats are my favourite. Would love a longer no repeats full body workout.
💪🏽 loved the tricep they burn!!
Day 3 August 2024. Glad could use both arms.
Day 3 of balance crushed! My shoulders presses are now at 20lbs! Wowzas that was a good pump! Good job everyone!
Chest and triceps are my favorites outside of just upper body in general lol ❤❤
I loved this workout. I felt strong, and I was excited to learn each set. Thank you, Sydney! Also, I woke up at 6 AM to work out with Sydney on my 34th birthday, no better way. Have a great week, everyone.
Happy Birthday
Happy Birthday!
Happy Birthday!
happy belated birthday!!!
Ah - Love a 30 min, No Repeat Workout! Felt like we hadn't done one in a while, and I loved the format. Thank you!!
Balance workout #3 complete! 🎉
Love no repeats! I was so in the zone and focused that I don't think I have a favorite. Maybe the 2 push ups at the end, because those were my best push ups EVER and I truly impressed myself!
Always interesting to see what wrote at the end. Love that there were two 30 minutes in a row. August is busy, and this is helping a lot!
Loved doing this one again!!!!
Loving the 30 minute fan favorite calendar! I would buy a 30 min express workout calendar every month. Thank you Syndey!
No repeats are my favorite! Keep those tricep moves coming, it is the hardest muscle for me to see growth.
This was the longest 30 min workout to date! But I loved it. I always push myself to the max in no repeats!! Thank you Sydney!
I love anything involving the back, I think we can all use more back strength for keeping great posture!