30 Minute Upper Body & Cardio HIIT Burn Workout | EFFORT - Day 14
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- Опубликовано: 22 авг 2024
- Quick and sweaty and a burner for your upper body! Join me in this EPIC workout and let's get closer to your goals TODAY!
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Let's work hard together today to crush this workout and feel so strong afterwards. We will work in circuits for 30 second work periods with 15 seconds rest and we will complete 3 rounds of each circuit before moving on to the next one! Be ready for an epic finisher as well! Grab your jump rope and your light to medium dumbbells!
The exercises:
1. Chest Press
2. Skull Crushers
3. Jump Rope
4. Bent Rows
5. Hammer Curls
6. Bench Donkey Kicks
7. Shoulder Press
8. Lateral to front raise to lower
9. Lateral Kick to touch down
10. Jumping Jacks to high knee taps to lateral hop offs
11. Floor tap sky tap to switch jumps to forward hops
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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. 
Хобби
I just wanted to say Thank you Sydney, when I started this journey in July 2021 the only dumbbells I owned were 2kg today I progressed to 15kg.. thank you for reminding us we can do hard things and for being my first achievement of every day
That is fabulous and so very proud of you!!!!
That is awesome! I am proud of you!
Congrats Evelyn! Love what you shared:)
How wonderful 👏
Amazing! I’ve just bought 17.5 & 20kg, and some 16 & 18kg kettlebells. It’s so weird, you never think you’ll be strong enough BUT WE ARE 💪🏻💪🏻💪🏻💪🏻thanks Sydney 💜
I started crying immediately when Sydney said "This is who you are now" .. a indescribable feeling rushed over me during that moment. A sense of PRIDE, a realization that I've accomplished 3 straight weeks of putting my health & fitness first, and a true sense of belonging (here) filled my heart and soul so much. SO proud of myself and everyone here! We're DOING IT!! ❤✨
That’s so cool! Keep up the great work!
Really used the "I can do anything for 10 seconds" mindset in those cardio finishers! Crushed it!
This is CRAZY!! When I started this with you, I could barely move. Several spinal surgeries and over weight, I couldn’t finish or I’d have to modify everything! Today, I did it ALL with NOOOO modifications 🎉🎉🎉. Thank you for everything and especially when you give us hints like “ weight in your heels, shoulders down”, those hints help SOOO much ❤. Can’t believe I did donkey kicks!!!😂😂😂
I'm ere 4 it 🙌🏽
That ending was so fast and so fun!!
Fitness Friday woohoo🎉
Love you, Sidney and thank you for staying with us in this journey
Make the switches that benefit me, priortizing sleep, nutrition, and positive body talk
Fast & furious! I made it to my cool down! Loved this workout.
Think this is first 30 min with cardio that I haven’t had to hit pause! Crushed it
I crushed it! I went up in weight in my shoulder presses. I liked your comments about lower back. That is something I struggle with in weakness.
Love, love, love, intense and to the point! Heart rate up, heavy weights, #CRUSHEDIT
Best thing to do after a hard day of work!💪🙏🥵
Sydney's Daily Wisdom (31:34): "The healthy version of you has energy to show up for the people and the things that you want to excel in. The healthy version of you has the pursuit doing things that make you feel better. Eating better because it makes you feel better. Sleeping because it makes you feel better. Working out because it makes you feel better. You have the mentality of 'this is who I am and this is what I do because' - insert your why. Because i want to be a great version of myself. Because I have a lot of things I want to accomplish." I can confidently say after doing every scheduled workout with Sydney from October 2020 to today, that this is who I am and this is what I do. It is a lifestyle, and if I don't do it I don't feel like myself. I hope this can inspire someone who is beginning their journey! You've got this!
Love that thanks for typing. I’ll screenshot it ❤
@SimpleByEmmy how is your podcast coming?
Thanks for your precious time in posting. I have been reading this over and over again and just reminding myself of all the gems which Sydney says each and every day. Thanks again.
@@debk86 of course! 💕
@@cdyer5155 it’s going well, thanks so much for asking! It’s called Moms Overcoming Overwhelm if you ever want to check it out. 💕
Crushed it🎉 made me cry at the end “This is who I’m!” ❤🎉❤🎉
Crushed it 💪 loving that we are adding cardio in with strength 💪 one more day in week 3 ppl...let's get it!!
LOVED the fun finisher! More please!!!!! That was a great workout and it flew by! Thank you for your creativity Sydney!!!!
Loved that cardio closer!!
Thank you Sydney getting stronger day by day 😍😍😍🏋️♂️🏋️♂️🏋️♂️
Hi Sydney! Good morning. I crushed thank you 😊 .have a wonderful day everyone.
Crushed it! I was sick this week and missed some workouts -- it feels good to be back and moving again.
I crushed this workout and can feel myself reaching my mid way goals, I can't wait to crush more challenges with this inspiring team!!
Something I never thought I would say but I enjoyed all the cardio in this workout!
CRUSHED!!!! Always love those fun finishers!!! Sweaty Betty!!! Thank you Sydney!!! ❌❌⭕⭕
I did the workout this morning then had to rush to work and I had to come back tonight to say that workout was SO FUN! I noticed at one point I was grinning and laughing like I was a kid playing at recess. Thank you so much for your creativity, Sydney!
Day 14!!! Getting so much stronger!!!!
Crushed it!! Woohoo 30 getting it done!!
"This is who we are now!" LOVE THIS! Came back for one of my favorite workouts!
I didn’t want to show up today but I’m so glad I did!
Another winner! Short and spicy! The cardio finisher was fun. 🔥
ABSOLUTELY LOVED THIS WORKOUT. Felt so strong, sweaty, and like a boss.
Love this upper body/cardio, it's perfect for my heart health and bone health! The ending was spot on! You're awesome!!!
Loved the cardio burnout.... I'm out of breath, but I made it to the end 🤗 I went up to 20lbs on my arm rows and chest press. And 15lbs on my shoulder press. Feel amazing!!!
I crushed it!! Loved, loved, loved the finisher - the 10 second bursts really encouraged me to PUSH HARD.
This workout was amazing! I love love love the break up in the cardio moves at the end! Upped my weights today too. Felt amazing had a really spot on connection with my body! Thank you Sydney!💪💪💪
My God ..I actually did 12 starjacks and continued with cardio...so proud of myself
I read this the other day and it’s so true…consistency is harder when there’s no one is clapping for you. I always know I have someone clapping for me when i come to these workouts. Thanks Sydney for always being our biggest fan. ❤
Loved the finisher! Also love these shorter strength workouts with cardio built in. Happy Friday!!
The post workout speech on this specific workout gets me EVERY TIME 😊 thank you Sydney and Dustin for everything you do. You are changing the world, and your son will see it when he’s older ❤
Way to crush it, everyone!
Crushed it!! Again I'll say it you helped me get out of that ROCKING CHAIR 🌟 I could never imagine life without you as my TRAINER! YOU HELPED ME CHANGE ME!!!
Lindsey, that is awesome.......we are in this together ❤️. Honestly, I know I wouldn't have lasted this long if it wasn't for our great, TRAINER!!!!!
Throughly enjoyed the cardio at the end! I can do almost anything for 10 seconds!
LETS CRUSH IT 🔥🔥🔥
Great 30 minute workout today! So excited for our team Jacksonville Jaguars! I was watching the Send Off party as I was working out about to stroke out I am so excited!
Crushed it!!!! Thank you Sydney! This program has me feeling so strong! 💪💪💪🏋️♀️🏋️♀️🏋️♀️
This one was a good one I def enjoyed the finisher so much fun and got my heart going. I'm sweaty what a nice arm workout on this beautiful Friday. Everyone have a beautiful blessed day and an awesome weekend. See you beautiful ppl tomorrow!!!. Thank you Sydney another one crushed good job ladies and gents ❤️❤️❤️ so proud of y'all!! 💪🏼💪🏼
Crushed it! This is who I am! 2 years and going. Your workouts changed my life and helped me so much with confidence. To be able to finally stick to working out, and by doing so my husband and kids see me. My 1 year old claps and smiles at you when I put on your workouts. How fun if one day we can do them together!
This one is going in my travel fitness playlist!!! So good!! A fast moving, quick burner for the upper body and gets your heart rate up the whole time!!! It felt good to use my heavier weights the whole time! Way to work squad!! I'm super sweaty and it feels great! Now let's crush the day!!! 💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽🥵🥵🥵🥵🥵🥵💦💦💦💦💦💦🙌🏽🙌🏽🙌🏽🙌🏽🙌🏽🙌🏽
Thank you Sydney! Consistent persistence is my motivation- thanks for giving this phrase to me!!! 3 weeks in and getting stronger!!
Never underestimate 30 minutes with Sydney!! I am dripping in sweat and feel amazing! Crushed it!!
Always enjoy a mix of strength and cardio!! Crushed It!!
Crushed it! Woo hoo! Thanks Sydney!
I felt so good in the cardio today for the first time in a long time! Love upper body thank you!
Crushed it!!!
Crushed it! We are flying through the EFFORT Program!!
Loooove that cardio finisher! Never thought I would say love and cardio in the same sentence, but here we are 😄
Absolutely loved this one! What a pump! Thank you Royal Change fam and way to crush it squad!!!
My favorite of the week! Thank you so much Sydney for this fun workout to finish the week.
Crushed today's workout! Feeling super motivated and excited for what is to come! Let's crush tomorrow's workout AND finish week 4 with a bang! Noticed my muscles aren't as strong as they were before my break, but I realize that progress is NOT linear, so I'm looking forward to gaining that strength back and MORE!! Can't wait to see how strong and resilient we become after this wonderful program!
Crushed the EFFORT series. This was the one workout I missed throughout Effort, so I had to finish it before month 2! Thx Sydney! 💪🏽🥰
I crushed this great workout! I have knee and arm reconstructive surgery so I can’t do exactly each move. But I put forth the effort and keep moving the best I can.
Loved this work out, so grateful for you Sydney! The little tabata-style cardio burner at the end was fun and went by really quickly to close out the end!
I really enjoyed the closer today. Fun activities. Happy Friday 😍
CRUSHED IT I am so proud of myself I don't know how I do it I guess being active has payed off and it makes me feel so good and having Sydney as a trainer Happy Friday 😃
I really like that your lights match your outfit, this is very cute! n Thanks again, excellent combinations - loved them! Smile and enjoy yo9ur day everyone 🙂XOXO
Thank you Sydney for showing up for us so we can show up for ourselves
Crushed it!
Firsttt ❤❤❤
Fitness is my therapy and Syd is my best friend I’ve never met. Crushed it! So grateful to be here! Almost 8 months postpartum! Happy Friyay!
Yay! She is my best friend that I never met also💋
Good way to start the day & end the week. Thanks Sydney, loved it & crushed it😊💪💪💪💪 have a restful weekend all !
Here to finish Effort. Even if I am slow.
Thank you Sydney, Crushed it👊🏼 let’s go!!!
Woah...quick and sweaty! Nice! Favorite finisher to date!!
I love the cardio finisher!! More of like those please 😊 can def feel stronger for curling my 20lbs 💪
Crushed it!!!!! Was great from start to end and ohhhh boy what a finisher!!!
Finished the workout ! Thank you Sydney ! To everyone else, You can DO IT, finish the workout and give it YOUR best !!!!
I gave this workout my all - thanks for pushing me & helping me have an awesome start to my day! God bless you!
I've been having some heel pain so I definitely kept it low impact today, but still crushed this workout!
Sydney, you said something years ago that has stuck with me. That "not everyday has to be a high calorie burn day, some days are just for muscle progress"- I got into fitness with videos & instruction that pushed the highest amount of calories burned possible because , according to them, that was the ONLY way to lose weight & get fit. Thank you for caring about us & not pushing toxic ideas like so many in the fitness industry. You are SO appreciated.
I really loved the last couple minutes of the Cardio 😍👏🏻
Really needed this workout, been in a toxic relationship for years now, and I'm slowly building my confidence back up to put me first. I don't have a support system either so this community is where I come for confirmation I am worthy! Thanks Sydney for being the only thing I can look forward to daily right now, and keeping my mental health in check. On the plus side I absolutely crushed it 💪
Hello my friend. I am going thru a similar situation at this time. We need to take our POWER back! No matter what, we are important and worthy of all good things. My heart felt you as I read your message today. I love you💝
@@veronicahancock3245 Thank you so much, really appreciate it. Love you 🤍🙏
@@SLocky82 Are you in the Sydney squad?
@@veronicahancock3245 No, not at the moment but it is something I have been thinking about doing, especially for the support aspect, would u recommend it? X
@@SLocky82 absolutely if it's in your budget. I love the Squad. So much love amd support!
I wanted to send you a personal message.
Adjustable weights- ideal! Most groupings are same weight but when they aren’t you’re already standing. Loved this one!
What a terrific workout. It MOVED along at a fast pace but I could catch my breath. I was never bored. Thanks!
Cardio spices up everything!! 👍
Crushed it!!!🏋️♀️💪❤
CRUSHED IT!!!! Even if its not something i wanna. hear its somethung i need to hear!!! Thanks Sydney
still sore from leg day, but felt better once I started. Have to remember to punch in one your stretch videos after the dailies. Great 30 min
The alarm to being my best self went off at 0430 and I didn't want to at first, but I showed up and I am so glad that I did. This set the intention to my day. Thanks Syd
Great way to follow through and put yourself as a priority! Thank you for your example! I hope you have a great day!
Omg I loved that cardio circuit at the end it was easier to finish it. Thank you so much Syd
Loved this, really pushed up in weights and loved the cardio mixed in.
Im typically not a fan of cardio but i loved this format of breaking up the 30 seconds of cardio into 3 different exercises. It really helped me stay focused and i actually really enjoyed it
I did this workout after a ten-hour work shift, so when Sydney said "the hardest part is pressing the play button" that was definitely me today. Proud of myself for showing up today.
I crushed it! Thanks Sydney and Dustin 🥵 💪 😘 ❤️
Just did shoulder presses with 20 lb weights! Who knew I was so strong!
Have a very cranky achilles today so changed the last set to fast core exercises. Excellent quick sweat session!
Crushed it today!!!
14 of 65
Last session was fire!!!!!!
Crushed it!!!! Love the cardio ending!
Thank you so much Sydney another great workout that finisher was great !!