30 Minute Full Body No Repeats Workout | FOCUS - Day 9
HTML-код
- Опубликовано: 12 дек 2021
- It's DAY 9 of our FOCUS program and I am so pumped for you to crush this no repeats workout with me! Today is a full body workout so be ready to turn up the intensity! We will work for 45 seconds in our strength moves and 15seconds rest in between each exercise. We will only do each exercise one time so make sure you go hard in each minute! I love this format, my mission is to fully push you each minute to crush each of our 25 exercises!
I used a dumbbell weight range from my 10 pound dumbbell to my 30 pound dumbbell and my jump rope so grab weights that work for you and let's crush it together!
Exercises:
1. Squat and press
2. Inchworm hop ups
3. Hammer Curls
4. Reverse Lunges
5. High Knees
6. Leg raises
7. Push Ups
8. Lateral Shuffle and touch down
9. Romanian Deadlifts
10. Squat pops on and off mat
11. Bent Rows
12. Toe Taps
13. Overhead Tricep Extension
14. Plank
15. Side Plank Left
16. Leg Lift Left
17. Side plank right
18. leg lift right
19. butt kicks
20. Arnold Press
21. Sumo Squats
22. Front raises
23. Press jacks
24. Single db alternating floor to ceiling
25. Burpee with Push up
Grab my December FOCUS workout calendar HERE! shop.royalchange.fit/products...
Make sure you are subscribed to the channel and turn on your notifications here! ruclips.net/user/sydneycummings?sub_...
Join the Sydney Squad NOW!! www.royalchange.fit/sydneysquad
Grab your glute resistance bands or any other Royal Change merchandise here! www.royalchange.fit/merch.html
Use code SYDNEY for 10% off any color 50 Pound adjustable dumbbell set from SMRTFIT, Nuobells! www.smrtft.com/collections/nu...
Shop at my Amazon store and grab a jump rope, a cordless rope, a thin band, etc !
www.amazon.com/shop/sydneycum...
Interested in my outfits? Check out my LIKEtoKNOW.it profile here!
www.liketoknow.it/Sydney%20Cu...
Use code SYDNEY for 20% off GHOST Supplements! www.ghostlifestyle.com/
I am obsessed with these products and since I get so many questions on my favorite pre-workout and protein, I figured you guys deserve a recommendation that I TRULY LOVE!
Check out the story of our new stage! • This Is Goodbye
Check out my story here: • My Story - Sydney Cumm...
Learn more about my journey here: • "I Got SHOT the Day Af...
Connect with me!!!
Instagram: / sydneycummings_
Facebook: / sydneycummingsfitness
Twitter: / sydneycummings_
Website: www.royalchange.fit
In this workout you are training with me, Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer and Fitness Nutrition Specialist. 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.PLEASE CLICK HERE and subscribe! It helps us continue to be able to make videos for you all here every single day! ruclips.net/user/sydneycummi... 
Хобби
Happy Monday! I hope you loved this workout with me! The no repeats workout is one of my favorite styles to keep my heart rate up and make my muscles work! Let me me know if you crushed it today too!
Stepping into goal setting for the new year!
Happy Monday Sydney! So happy to have you by my side! Thank you! GOT TO BE STRONGER. ruclips.net/video/nsUNX2MKA8g/видео.html
This was fun and easier to push harder because we only did each once! Crushed it!! Thank you for always mixing it up!
This was the perfect workout for me especially since December is when I lose dedication to start my session. Thank you for everything you do Sydney 🥺🙏🏼
So fun! CRUSHED IT!
When things are so busy I find these no repeats high intensity workouts are exactly what I need both physically and mentally!
These workouts are literally a life saver!
Exactly
I couldn’t agree more! It was a long, hectic Monday for me. The day felt like it would never end. Coming home to this work out was exactly what I needed to pick myself up and let out all my energy! It helped me put this day behind me and got me feeling much better.
I agree!!! Thank you Sydney!!! 🙏🏽❤️🥳
Sydney's Daily Wisdom (30:58): "The times where it's toughest are the times where it's calling you to be your strongest, or to step into a new version of yourself that you haven't experienced fully yet." (31:31): "Failure is not permanent. It is not fatal. It does not stop you unless you let it stop you." (31:41): "Risk oftentimes is worth the reward, even if it's just discovering courage in yourself to try new things, to do hard things." (32:42): "Your approach is just fine-tuned in failure. It is not permanent. It does not take you out of the game, you just swing again, knowing how to swing better the second time." SO MUCH WISDOM TODAY. Risk is worth it. Failure is temporary. My big scary thing? Putting myself out there in my poetry business and seeing what happens!
All the best for your poetry business! :)
@@danb3559 thank you!!
Thank you! I'm going to cut & paste into my notes for future reference!
Love "no repeat" workouts! Needed the pep talk at the end this morning too. "I can do anything"!
“Failure doesn’t have to stop you” I needed that this morning 💛💛
On the cold, dark mornings when it is so hard to get up, I am so grateful to have a 30 minute no repeat workout. SYDNEY I have done a half dozen of your full programs and hundreds of your workouts over the last year and I love you. - PLEASE continue to have more 30/40 minute workouts OR NO hour long ones! My winter self begs of you!
“Your approach is fine tuned in failure, it’s not permanent.” ♥️
WOW! That was the first time I shed a tear while stretching! I CAN DO ANYTHING!!!!
This motivational speech at the end was on point today! I left a job I was at for 5 years and start a new job today and was super nervous but this made me feel better! Thank you so much Sydney!
All the best to you in your new venture! I was coming to the comments to share that I have taken some risks to make career changes. All the best to us.
I just CRUSHED this workout. Loved this workout. I will be stepping into some professional challenges this week. I can do all things through Christ.
Amen!
Sydney I don't know what I would do without you! Not only are your workouts amazing but at the very end when you give all your inspirational pep talks...those are the best! Thank you! ❤
Loved the workout after I got my tears out watching your amazing wedding video!!! However your end of workout talk brought the tears back again in a good way. You are incredible ❤ and I'm grateful for you everyday!!!!xoxox
Happy Monday....wonderful start to the week. I have been so stressed out with this month so far, just worrying about getting all my bills paid, which had to be late due to unforseen expenses. But I trust that I will get it all taken care of, even if I have to pay extra the next time. Glad this way only 30 minutes and no repeats!
That was fast!!! I made it through the first semester if Nursing101. Final tomorrow and I am scared of failing. I'll be studying hard today to do my best. #icrushedit #iamproud #iamworthit #happy #healthy #strong #onlygettingstronger #sydneysquadstrong
Best of luck! You’ve got this!!
Good luck and I wish you the best
Good luck!
I'm so proud of you Renee!!!
Fight against panic attacks and health anxiety. That’s my struggle right now. But every time I finish a workout I feel that much better about my health. Thanks Sydney. Wedding video was so sweet 🥲.
I have a big presentation at work this week to pitch an idea I have, and it's so far out of my comfort zone and literally have said those same words; "what if they don't get it, am I going to fail?". Thanks for the encouraging words to combat those negative thoughts and for such an energizing and empowering workout to start this week!
Good luck!!! You’ve got this!
I wish you good luck
You got this.....good luck!!!
This is hands down one of the strongest days I've felt with Sydney. Good job everyone and THANKYOU SYDNEY
Love the no repeats! It goes by so quickly! Thanks Sydney!
Thank you for all of your wonderful words and all of your positivity. It is truly a beautiful thing!
starting to feel much better during this pregnancy. 11 weeks!! #mypregnancyjourney
Breathe out the panic, stress…crying. I can do anything….YAS! Thanks for the powerful reminder, Syd!
Loved the vibe and message of this workout - I can do anything. I fear not risking doing the things that make me happy. As long as we follow our hearts and don't give up, anything is possible.
Wow, intense cause we never stopped. Going into week trying to be sugar free, needs
a clear mind. Thanks for your inspiration Sydney!
Love EVERY WORKOUT 💕💕 I was praying 🙏 for a 30 minute today because of work and my wish came true!! I loved that you just kept going and then DONE!! 👍
Failure isn't an option!!!! Loved this work out. The short intense format is exactly what I need during this busy holiday season. I LOVE it.
I LOVE no repeats . It keeps everything fun and new. I also love non stop moving to just get in and get the job done. This was a great overall body workout
LOVE NO REPEATS! Great workout, flew by. I also really appreciated the talk at the end (as always!).
That cool down talk got to me! I'm most likely losing both my jobs after Christmas for kind of dumb reasons but I know I can anything and that God provides. This workout was exactly what I needed today! Thank you Sydney, for that great pep talk at the end!
Just what I needed today. Love these kind of workouts. Thank you!
"Failure is not fatal" - love it, thanks Sydney
Today I am stepping into my first university final, and let me tell you I really needed this workout and Sydney's post workout speech! Not only am I worrying about myself and how I will do, but I worry about my friends and their grades too. Sydney really helped me realize that failure is okay as long as I give it my all and do the best that I can, I know that whatever the outcome is, it will be worth it and I will grow as a result. Thanks Sydney!
Sydney, I appreciate all of your workouts, especially all the positive in the cool down. I showed the final minutes to my daughter. She is a competition gymnast who is trying her hardest to land her cartwheel on the high beam. She said your words were so good to hear and inspiring. Thank you.
What a way to start my week. Energize for a busy week leading to the start of vacation. Loved the no repeats. Thanks Sydney
Great timing Sydney! I bet most of us needed this type of workout to get the motivation. Last Monday before school breaks, holiday trips, etc etc. felt great!
This was the perfect workout and motivational speech to experience ❤️. Thank you for sticking with us through these busy times and reminding us that “failure is not permanent.” Thank you, Sydney ❤️!
Hi
Sydney- I recently stumbled across your channel at a time when I needed it the most. As a healthcare work and wife of a first responder, I have found myself crumbling from the weight of the world and this challenging pandemic. The amount of loss that I have experienced recently from this pandemic has had me in sensory overload and I found myself lost in my own body. The amount of positive reassurance and words of wisdom that you have strategically placed throughout your workouts has recharged my being and forced me to focus and heal my being. Thank you for this joyful 30 minutes of me time and allowing me to switch my focus to the most important person- me. Thank you times a million
The no repeats I can’t even tell you how thankful I am for them lol. Def more of these but all in all what a great sweaty workout to start our week!. But what I need to do for myself is get my nutrition back on track because lord knows I haven’t been the best eating healthy. So that’s a struggle I have and is hard. But I’m consistent with you and I won’t quit the good the bad or the ugly. I’m here for me and I can do anything 😊💪🏽🏋️♂️
Just need to say how much I ADORE the focus program. It is my new favorite program (of the past 2 years that I have completed). I Love the mix of strength and cardio. I love the change ups daily in routines that work our whole body. Thank you for the time and dedication you put in, Sydney, to make it all work for us! Happy. Healthy. Strong!
Taking my personal business to a new level today! Thanks Sydney. Best trainer ever!
Whew!! I'm a hot sweaty mess!! I crushed it!! Great way to start the week off!! Thank you for another awesome workout!!😊🖐🏾
that post workout talk got me in the feels... nothing like ending a workout in tears and not from the workout itself LOL I needed that...we all need that push to do scary things... thank you syd
Failure doesn’t stop you, unless you let it. 🤯 needed that 💕💪
I am stepping into a new healthy me. I am also stepping into opening a small business. A whole lot of detail work required 😆. Working out with you Sydney before I start the day is a must. Thank you!
Every end of the video you manage to say things I needed to hear! Thank you so much Sydney
Perfect way to start the pre-holiday week! Motivation Monday! Loved this workout, love mixing it up with no repeats and a nice quick and spicy full body! Perfect post workout speech for this season! Thank you! ❤️
Thank you Sydeny and Dusting, not only for the amazing workout but also for the encouraging words today!
Sydney, I don't know where you get your gift for such motivational speeches, but I really needed this one today and I am so grateful I showed up! ❤️
This is my kind of groovy " No Repeats workout ... Love it on a Magnificent Monday.... Ty Sydney... ❤💛💚N. 🙏🙏🙏🙏..
WOO YES LOVE THE PEP TALK!! Step into the risk ✨
Sydney- I watched your wedding video last night. You & Dustin looked so happy- and, yes, emotional. Your vows to each other were straight from your hearts. Tears poured down my face as I watched our beautiful fitness trainer marry her handsome groom. Thank you for sharing this heartwarming day. Celebrate your 1st Christmas together as husband and wife. Donna
I crushed it and I’m sweaty 🥵 💪🏼 thank you so much Sydney
Helo
I love no repeats!!!! On my way to have a productive week!!!!
Woohoo. Excited to try this! Heck, I'll do it now. And here I was only this morning crying happy tears over your wedding video. HAPPY DAYS 💛
I love you, family and Sydney! My big risk, and the project I am committing to right now: "Sacred Container," it - IT that is Choosing me. Over the next 3 months, I am birthing a mystery school program, a journey using intuitive embodiment, coaching, and womb healing. Remembering our worth, our destiny, and building a life of integrity and joy as women. It is time to go deeper, higher, and wider into our collective feminine and masculine energies to serve our womb desires. Let's dance sisters!?
I am a very strong person I know what I wants in my life. I just love this workout it was amazing and fun. Let do this one again. Excellent Job
For 30 min that was an a$$ kicking. LOVE the cardio lately that have been in our FOCUS workouts!!
Returned back to this video because it’s absolutely amazing. I love no repeats. I love full body workouts. I also love mixed in cardio. This workout covers it all. And if that’s not enough, your ending motivation talk during your cool down is the best finale. Enjoy your baby boy . We will be here ready and waiting for you !
Somedays you really need courage, and today's workout+ the last minutes reflexions were what my heart and soul needed
As usual Sydney manages to give us a challenging workout that I thought would be a breeze! 😂
I really needed to hear that we can do anything! 💗💗💗
This gives me confidence to continue with career and life goals I know I will achieve!!Thank you 💖🥰
I love your motivational speeches so much, Syd!! They’re always so well thought out and meaningful. I can tell they really come from the heart and your own experiences/life’s wisdom. They make me tear up every time. You truly do help me find the power to believe in myself. You help me unlock what’s been there all along even if I didn’t always realize before. Thank you so much for all you do! You’re amazing and these videos really are life changing. I’ve never felt better; emotionally, mentally and physically. I can’t thank you enough for helping me be the best version of myself, helping me build my confidence and helping me realize my full potential.
I also have to say this and tabata are probably my two favorite layouts in your workouts! I especially love no repeats. They give me that extra motivation to truly push myself to my limits. It helps knowing that whether I love or hate each exercise, I only have one chance to give it my all. These are the workouts that always help me go extra hard! I can’t wait for more. Keep doing what you do! You rock!
Today I had to fight the burn in every exercise!! However I crushed it and loved it! Make it a great Monday all! Be safe, be kind to others and let's do all we can to protect our health care systems and all of our essential workers.
Exactly what I needed to hear this morning. Failure isn't permanent 🙌🙌🙌🙌
Loved this workout! Love all the 30 minute workouts in this program and bringing back the exercises/formats we haven’t done in a while! Thank you always!!❤️🔥💪🏼
This was like a fitness lightening round. It was intense, electric and super quick, just like lightening. Great way to begin the week!
I’m stepping into my second semester of college having just finished a semester abroad. I had to leave behind all the friends I had made and I have to start fresh after everyone else has already made friends. I also have to work on being consistent in my fitness again because resources weren’t available when I was abroad and I went off track my game plan. This was my first workout back with Sydney :)
Wow! This had me so out of breath and sweaty!! I loved it! The last move I could barely finish but I'm here and I made it!
Perfect push to focus on the week ahead, I love your words as much as I love the workouts. Thank you Sydney!
Amazing workout as always 💪💪💪.
Ive just qualified as a semi permanent make up artist, microblader. Scary to now be let loose on general public but u and your workouts give me positivity!
“Risks are worth the REWARD” ✨
I believe this 100%💪🏼💪🏼
My big step is to start healing emotionally, mentally and physically. Thank you Syd for this workout and your encouragement! ❤️
Crushed it!!! My big step is finishing my school work for the rest of the semester
Love the shorter workouts that pack a punch! And I love FOCUS so far! Exactly what I needed
I absolutely love the no repeat workouts! It not only allows me to do my best reps, but it also goes by so quickly! I’ve been with you since May of this year by a recommendation from a close friend and I cannot express how much your positivity, your energy, your talks and your dance moves have helped get me back into a healthy mindset. I believe you had mentioned you went to nursing school and I’m a nurse practitioner working with MS patients and some days can be truly difficult and emotionally draining, but you have helped in making workouts enjoyable, challenging, and satisfying. I look forward to your routines and always feel so good afterward and that’s all thanks to you!
thank you for reminding me that failure is not a doomed state but an opportunity for reflection and growth. as an artist i am always so quick to doubt my creative endeavors for fear of criticism, when in reality the worst critic is myself. if i can push through those push-up/burpees, i can finish a demanding project!! thank you for creating these threads of wisdom that has helped me connect the lessons of fitness to so many other parts in my life.
I really enjoyed today’s workout… I’ve been struggling for the past few weeks due to lack of sleep. That’s what I’m going to work on. I love no repeats immensely! I pushed hard at every set
🤟🏻🔥💪
Failure is not permanent.
Have an exam coming up that I haven't been able to prepare for so I really need to hear that. Going to give it my best but remember that it's not permanent.
Thank you so much Sydney!
That post workout chat was exactly what I needed today! Thanks! ❤️
I CAN DO ANYTHING! what a way to end a workout 💪❤
Thank you for this video! The letting go breathing at the end and your words of "Let it Go" just made my morning better!
LOVE no repeat workouts!!! Best way to stay present and work hard
I love you, thank you for the workouts you give us, thank you for your words!!!! and as usual I have tried my best and I've crushed it!!!
Great workout, but even better cool down speech. Had me in tears. My mom is battling dementia and out of all my siblings I am the only one here to take care of things...which is fine. Its just difficult to juggle all of my own life with a full time job, husband, 4 dogs, one is only 10 weeks and all of her life. It can be completely overwhelming. So thank you Sydney for your words of profound wisdom. And to everyone else, if you aren't part of the Sydney Squad, you should be!!!
i cried happy tears watching your wedding video! congratulations again! thank you for all that you and Dustin do!
Hopped.outta bed for this workout! Loved the format! It flew by! Thisonth's program is fabulous!!!
this cool down pep talk was SO needed. THANK YOU SYDNEY!!!!
Yees!! Thank you Sydney for this, reminding me to keep going and that I can do anything! I took my first coaching job this year and it’s a big challenge but I’m trying my best every day! Love this time here at the end of my day, so needed!!
have a final exam today and this workout and message at the end really reminded me that i can do anything! great start to my exam week.
I'm stepping into my role of being a homeowner all on my own. While it makes me nervous I believed I could get here and I did the next step is to continue my journey understanding that it won't always be easy but just like you said it will be rewarding. Love you Syd and Dus!! xoxox
This workout was fantastic. But the end cooling off with you Sydney was everything I need it to hear and believe. Thank YOU 🙏
I can do everything !!! Oh Sydney thank you so much!!!
Happy Monday everyone 💪😍🇬🇷
Ty n blessings
Who says a 30 minute workout is easy omg. I was literally dead by the fifth exercise but I've crushed it and feel so proud and strong. Thank you so so so much Sydney !!!
Loved the pep talk so much and knowing I have Many workout buddies (when I’m alone). I can do anything; I can cultivate sweeter feelings for my husband.
This is exactly what I needed today, both mentally and physically! That post workout chat really got to me! I can do anything!!!
Take the risk! Thanks Sydney for the pep talk for the week!
This was probably my favorite workout in the last year, Sydney! Love the 'no repeats' format - next time make it 45 minutes please :)
What I'm stepping into is trying to get up to a healthy weight. I've been underwejght for a while now. Today I decided it has to stop,for my mental and physical health. Let's do this! 😆
Yes! I’m loving the focus workouts. thank you Syd!! I hadn’t worked out in a few days due to travel and holiday parties. Working out today was my risk lol~!!
Love these no-repeat workouts! I can endure any disliked move for one session.
Sydney! You have NO idea how perfectly timed your message at the end was today. I got fired two weeks ago from a corporate job that was not in alignment with my big purpose...and I've been looking at it as an invitation from the universe to start my own channel doing self-help videos in a fun, entertaining way. And I've been feeling super excited about it...but this afternoon, some anxiety swept over me about not exactly knowing where my next paycheck will come from (I have a few part time things set up, but just a transition going from stable pay to having to hustle and create multiple streams of income and pay for health insurance, etc.) Anyway, today some fear crept in... then I did this workout and listened to your message at the end and it was so incredibly inspiring and true and exactly what I needed to hear. You have become such an expander for me - someone I look up to as PROOF that the platform I want to launch is possible because YOU'VE DONE IT so authentically and successfully. Thank you for being a force of light and inspiration in my life. So grateful for your presence.
Good evening, Sydney Squad! I’m pushing myself as a tax professional to include accounting in my tax professional toolbox. I’m now doing bank reconciliations and will be learning how to do payroll as well. I can’t believe that we’re already into Week 2 of the Focus Program. I’m proud of myself for doing every workout so far in the program even though I’ve been busy. I hope everyone has a good night and I’ll see you tomorrow night.
I really needed this 30 minute workout today and the post workout talk! Have a beautiful day friends