Lean Arms & Strong Abs AMRAP Workout | PRIME - Day 4
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- Опубликовано: 4 июл 2024
- This workout is going to be a new upper body and abs favorite! Welcome to PRIME's 40-minute Arms and Abs AMRAP session today! This routine is designed to target your back muscles, bicep muscles, shoulder muscles, and core muscles ensuring a well-rounded 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 Warm-Up and Cool-Down 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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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.
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 
Хобби
I completed this lean arms and strong abs AMRAP on Saturday, 5-25-2024! Sydney, Dustin, and other Royal Change employees involved in creating these videos always do an amazing job!
I am so proud of myself today! 25lb Hammer curls without dropping weight for the first time. Gosh that feels so good. Now for a nice long walk to cool down the rest of my body. Happy Weekend everyone.
GRACIAS!! GOOD MORNING THAT WAS AWESOME
AMRAP sounds easy but is not and then when Sydney throws in the abs in between, it becomes super hard and challenging. Love the workout. I am amazed as to how much I have become stronger and how much I am doing the pushups effectively. ❤
Morning everyone!! Little behind but I crushed this one on a Saturday! My arms were pooched after that tricep circuit holy moly!!
40 minutes went by so fast!!! Feeling great and ready to tackle my day. Happy Friday!!! ❤❤
Good evening 🎉
Prime Day 4 -Done
Thanks Sydney❤
I crushed it! Thanks, Sydney and Dustin, for this amazing workout! Love and appreciate you both xoxo 👌 💪 🔥 🥵 😘 ❤️
Morning/evening I'm happy to be back from 3 months away from social media planning now I'm happy for this workout
I love AMRAP!!! So excited to use 12.5kg/27lbs for push presses/overhead extensions and a few reps of hammer curls!!! 🥳
It was amazing...great ab and arm workout...Thank you Sydney!
I’m getting stronger. I was able to complete a few reps of push-ups and heel taps before dropping down to my knees. I was also able to complete the full AMRAP of Bro Curls with 20lbs before I had to drop down to 15’s. Thanks Sydney!!!
ANOTHER great workout! AMRAP's are not my favorite, but this was a good one!
Morning/Evening Everyone! We’re Back and Ready to Crush this Upper Body AMRAP🎉Primetime Day 4 We Got This💪🔥🎉!
Here goes 💪🏼
@@maggiemaymiskelly5494 Happy Friday! You Got This🎉
Good morning Farrah! Way to go! We crushed Day 4!!
Good morning 🌅 what a fab burner! Thank you. 🤩
Always love a good AMRAP! And wow, did the time fly by. The nice long cooldown at the end was a bonus.
Crushed it!! Pushed myself the whole workout 💪
GIRL! Starting off with the push-ups was TOUGH! But, made it! Phew!!!
Crushed it !!! Awesome workout going into the weekend!!!🤪💪💪🫀
Great workout Prime Day 4 completed. Love the AMRAP. Tested my strength and endurance. Everyone have a great weekend!
Happy Friday😊 I love AMPAP!
Good morning Everyone! Loved this Upper body and Ab AMRAP workout! Proud of Everyone for crushing it! Have a great Friday!
For almost every dumbbell exercise, I underestimated the dumbbell weight to start. Guess I'm stronger than I thought! 💪
Hi Sydney. Dustin and everyone!!
With Arm rap today I tested my endurance and strength!! Very happy/proud of myself!!
I love ❤️ workout 🏋️♀️ my💪 specially my triceps!! I need to tighten!! Thanks Sydney, Dustin for the Great workout you posted everyday for us!’ Amazing 🤩 Job!!
Have a wonderful night!! Love ❤️ ❤️🥰
What a start to that workout … got the heart and lungs going! 🙏🏴
always variety, nice sweat, feeling good. Happy Friday !
Good morning everyone !! Today is my birthday and I’m so glad I CRUSHED THIS !! I hope you all have a beautifully, blessed day !! Thanks Dustin and Sydney !!
Great workout! Thanks Syd! ❤
This AMRAP flew by after the 1st circuit! Crushed It!!
Crushed my AMRAP! Have a great weekend everyone!
Crushed it!🏋️♀️💪♥️
AMRAP is never going to be my favorite but this one was pretty good. Variety is the spice of life.
That was awesome and flew by
That workout flew by so fast 😅 shaking and sweating 🥵 love AMRAP 💪🏼 have a great Friday everyone 😊
The tricep set at the end was brutal and hard to finish. Great upper body and I'm loving all the core work in this program! Thank you!!
Consistency for week 1 !! Friday workout crushed! 🎉
Love AMRAPs! They make the work out go by so much quicker 💪🏼
I love having the abs sprinkled throughout the entire workout!
I love a good AMRAP! Crushed it!
Great workout - love, love, love the AMRAP style.
Crushed it. So happy to have AMRAP back! Turned the last tricep set into a back set (rows and flyes).
Crushed it! 😃 arms are the biggest challenge for me and abs are my strongest so this was a great combo !! 🎉
❤ Great workout! Love the heart leggings.
Good morning, everyone! I’m so proud of all of us for crushing it 💪🏼!! Thank you for the push, Sydney ❤️!
I love you my mom is your biggest fan😊😊
Great workout. Really struggled so I know I’m getting stronger!!!
love an AMRAP. Good to have a proper cooldown included in the workout time.
Crushed it! Haven’t had an amrap in a while so it was a nice change for today!! Prime day 4 completed! 💪🏼🔥🥵
looked at this this morning but put off doing until had done my days work including a couple of hours weeding... spring has arrived! Thanks Sydney
Good morning. I am always pleasantly surprised at how fast AMRAP sessions go.... Nice way to start a Friday!
Love that amrap is back again this month ❤
Great workout Sydney! I’m shaky and sweaty all over!! Thank you 💕🌸👍🏽💪🏼
That was hard...
It was intense but I didn't give up on myself. Thanks Sydney for pushing me.
Good morning glad you bring back the Amrap 😊 upper body day let's go everyone 💪
ABS and ARMs , starting off strong! OAN: Hey Sydney when will there be restock on your gear? Unfortunately I am not a size small😅
Love AMRAP! Happy Friday!
Crushed it! 💪🏼 thank you, Sydney! ❤
I think I need to call out sick today..my arms won’t stop shaking 😂😂
Getting closer to my goals of getting up at 5AM to workout again 💪 thanx Sydney for inspiring me to ALWAYS show up for myself no matter what❤
Great job everyone!
Thanks Sydney, loved these 40 mins. Loving the combos. Crushed it strong 💪💪💪💪💪🔥🔥😊
My workout is done before my grocery shopping!
This was amazing!!!!! Thank you Sydney for always giving your best
Good morning !! You are my best!!!!💪💪💪
Sydney Cummings Houdyshell, I really enjoyed this video, so I hit the like button!
Uuual que treino maravilhoso vídeo excelente e bem explicado
So glad I crushed it. Thank you so much Sydney for showing up for us. You're really inspiring 😊
Fridays fitness lets do it 💪🏼
Love those AMRAP workouts! Good job showing up, everyone!!!
I loved this workout! I felt so strong...impressed myself with single arm presses and push ups 💪
WOW! great AMRAP workout THANK YOU &THANK YOU SYDNEY 🥵👍👍💪
My abs are on fire!!! ❤
Great workout, Sydney, thank you! I hurt my ankle and needed something low impact where I could still break a sweat and this was perfect.
April24PRIME 💪🏼 Thank you for ALWAYS showing up! 🔥
Never a fan of AMRAP and still once I start, I don’t stop! ❤💪🎉
5.30:am start to fit this is in before going away for the weekend. Proud of myself for prioritising my workout.
What a great workout! And - I felt an earthquake in the middle of it. First time I've felt an earthquake in my 49 years on the planet!
😮 hopefully it'll be your last one Melissa 🤞🏼 good job for crushing today's workout 💪🏼
That went quick!! You are a beast with those heavy weights. The heaviest I went was 15lab, but making progress. Thanks so much I enjoyed this! Abs are my fav!!
I'm proud of completing that final set. Yowza! I accidentally did the entire first set with a medium band on. Had to drop that the last two, but I got through the whole thing and feel great! Happy solar eclipse to those of you in the path today 😎
another amazing workout!
Happy Healthy Strong ❤💪
Challenging one today. Thanks Sydney, luv ya.
Good Morning and Happy Friday Everyone!!! Great workout and way to crush it everyone!! have a great day!!!💪🏻💪🏻💪🏻🔥🔥🔥
I crushed it ❤Prime Day 4🎉
Haven't done an AMRAP workout in forever this was SO good! My arms are still sore 3 days later 😅
Great routine Sydney 👏🏾👏🏾👏🏾
Great workout 💪 ❤️👍🙂
Love this! More abs in your videos is awesome!!
I crushed it 💪 thank you so much Sydney
Thanks for this challenging workout!
My arms are shaking after that tricep set! You always motivate me to work hard! Thank you!
Great workout Sydney. Thank you again so much! xoxoxo
This workout was great and tough! Thanks! 😊
Not my favorite style of workout but I crushed it, because consistency is everything 😊
Happy Friday everyone 🥳☀️🇬🇷💪
I'm always surprised to see how many ppl like AMRAP, it's my least fave 😂
Same here ! Not my fave but I did it anyway. 🎉
Same, not my favorite, but I crushed it. My arms are shaking.
Soooo goood!! Upper body days, are the best days💪💖 Thank you Sydney💜
Happy Friday Friends🌼🌞
Awesome workout! 🔥🔥
Day 4 complete! I am loving the different styles being thrown at us this week. With AMRAP once you give the number of reps I challenge myself of hitting a number of sets. I was able to do 3 sets for most. A few others I went higher than 3. 🎉
I don't like AMRAPs, but I love arms and abs. Nice combo, tested my endurance.
Really liked this one Sydney!❤❤❤