40 Minute Biceps, Chest, & Back Workout | Level 4 | MOMENTUM - Day 19
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- Опубликовано: 16 сен 2024
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Today I am 32 weeks pregnant and I'm so thankful to be able to rock this workout with you!
Today's workout is a chest, biceps, and back strength workout where we will work through 11 strength exercises after a warm up. We will complete 3 rounds of each strength movement for 45 seconds with 15 seconds rest in straight set format so you can challenge yourself more each round of the exercise. Make sure you push a heavy weight from the start of the circuit as each of the three rounds your muscles will be a bit more fatigued. Be ready for a challenging finisher to close out this workout!
I used anywhere from my 5 pound dumbbells up to my 25 pound dumbbells for this workout.
I also used my bench for narrow chest press so if you would like to do that with me, grab your bench!
The exercises:
1. Push Ups
2. Chest Press Alternating
3. Chest Fly
4. Bent Row left
5. Bent Rows Right
6. Back fly
7. Tempo Hammer Curl Left
8. Tempo Hammer Curl Right
9. Alternating Supinated Curl
CHEST BURNOUT:
2 wide Push ups/ 3 DB pushes
BACK BURNOUT:
4 Rows and 2 supermen or birddogs
BICEPS BURNOUT:
bicep curl drop set
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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!
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I am my priority!!!! Biceps, chest and back, Level 4 Crushed!
ANOTHER TOUGH, FOCUSED, NO MESSING ABOUT WORKOUT - you're an inspiration thank you x
Three great takeaways from today’s video. Fail forward. I am my priority. Health is POWER.💪
I agree with everyone else. Sydney’s encouragement & words of wisdom not to mention pushing us to do better, have made a huge difference in my life. Reading everybody’s comments have been fun & encouraging too. Thanks everyone!
Level 4 workouts are officially my FAVOURITES!!!!!
I am my priority!!!!! Momentum is one of my favorite programs! I am definitely stronger from it. Crushed it!
Back is feeling it!!
Look at you momma! Looking so beautiful! Thank you for still working out with us!
You are so amazing, Sydney. 32 weeks pregnant and you are still rocking it. You are so inspirational. God bless you!!! Smile and have a great day everyone XOXOXO
Thank you for the beautiful words of encouragement. I am a PRIORITY!
LOVE LOVE LOVE LOVE LOVE LOVE IT x doesn't get any easier! x
Crushed level4 biceps, chest and back. 90% of my push-ups on my toes!!! I am priority! Let's have an awesome day Squad
WOO HOO I AM CRUSHING THE MOMENTUM MONTH!!! 1 more day baby!! let's gooooo!
I AM MY PRIORITY! CRUSHED IT TODAY!
YES💪🏼💪🏼💪🏼💪🏼 we are stronger because of you. Thank you for being here ❤️❤️❤️👍🏼👍🏼👍🏼👍🏼
This week 4 has been NO JOKE!!!! Definitely loving this program
Fantastic workout! Pregnant Sydney is stronger than me! ❤
Feeling strong and thankful!
CRUSHED IT! I AM MY PRIORITY!!!
I AM MY PRIORITY!! Thank you, Sydney! :) Your cues and reminders for mind-muscle connection throughout the workout have really helped me improve my form, and therefore, my results! YOU ROCK!!
I have gained so much strength with this program! To all who did something else and thought Sydney couldn’t deliver effective training while pregnant, you really missed out!
Oh my! I surprised myself a few times today during that workout. I hope everyone has a great Friday!!
A couple of years ago I was doing a Pop Sugar Fitness workout and Anna asked the viewers what trainer they wanted to see featured as a guest on that channel. Sydney was by far the most common response so I had to see who this person was that everyone seemed to want! Now I rarely use any other videos. She is my trainer. I can't be more grateful for those people who brought her to my attention.
And incidentally I've never seen her on that other channel. 😂. But then again, I rarely visit it anymore..
I am my priority! 💪🏼💕🔥
First 🥳 Thank you Sydney!!!
I am my priority!! Second to last day of Momentum crushed! Finishing up this program as I hit 36 weeks 🤰🏻!! Love inspiring and redefining pregnancy with you to show you can still continue to be fit, strong, healthy through each trimester! 💪🏼
You are incredible! I hope you are feeling great and your labor and delivery goes exactly as planned!
@@rochellerochelle01 thank you so much!!
I am a PRIORITY!!! ❤️❤️thanks Sydney
Level 4 Biceps, Chest & Back CRUSHED!
Healthy is Powerful!!!! I am my Priority!!! crushed Day 19!!!!
💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼
Ooooohhhh, those burnout sets!!
I am my priority! Took a mental health day today, and your words of encouragement is exactly what I needed to hear.
I wonder if Sydney would ever miss a day from her encouragement or daily wisdom..... This momentum program is the bomb especially today's workout .... I'm drenched from head to toe my goodness... Ty Sydney for all u have done to push many of us in all these workouts over the years...Again thank you so much.....❤💕💛💚N 🙏🙏🙏🙏✌👍👍
Thank you Sydney and all of you the work out with her, for the nice dally comments😊
See you mañana💪💪🥰
Wednesday 22/03/23 completed this workout again, love it❤️
I CRUSHED it 💯
Am I STRONGER….oh YES 👍🏼
Thank you Coach ❤️🙏🏼
We are our priority! Hubby and I love your workouts! #fitcouplesgoals
Feeling strong! Thanks for being my trainer - you’re looking so happy and healthy!
Thanks, Sidney! So good!
We made it! You are amazing! Every time I want to quit you say something encouraging!
“I am my priority!” Yessss SYDNEY preach!! You are an inspiration to me and to all of us on the Squad! With your encouraging words and beautiful soul you have made me stronger in the way I think and live. I have crushed another program with you and I feel so proud of myself for sticking with you for over a year. This is truly an accomplishment for me. So thank you for all that you do and keep doing.
Upper body days are my favorite!!
She is so right in saying people won't "acknowledge you working out" but it's very obvious and shows we work out! Love her speeches and crushed it ❤️
That's right, and we truly never know who we are influencing just by the way we live every day. Even those people we might only meet in passing. I know I have been profoundly influenced in a good way by people I have only met once!
Good morning 🌄 ☕️
I am my priority! Thank you for a great workout!
I have loved this program. It is easily my favorite! Kudos to you for kicking my butt with these fantastic workouts while 32 weeks pregnant. I'm so here for it. Thank you, Sydney!!!!
i am my priority!! crushin it Sydney!!!
Those push ups... woo... 💪 and drop set burnout...you wanted my arms not to work for the rest of the day! Crushed level 4 and super proud of the progress. Thanks Sydney 👍
Yasss!! I am my priority!! Level 4 crushed back, biceps & chest 💪💪💪 Thank you Sydney!!
Hi Sydney good morning! CONGRATULATIONS ON YOUR 32 WEEKS PREGNANT YOU ARE VERY CLOSE TO GIVE BIRTH. BICEPS & CHEST ,BACK WORK was awesome thank you Sydney have a wonderful ❤️ day day everyone!😉😃🤩
This program has me seeing major strength results in my upper body. My pushup form & quantity is the BEST it has ever been. Thank you Sydney!
😂👍 crushed it, feeling strong, thank you Sydney ☺️
Even though I am really looking forward to PUSH, I REALLY hate to see MOMENTUM come to an end!! I have pushed myself further than I thought possible and can’t wait to see what I can accomplish next month!😁💪🏻❤️🔥
I am my Priority. Crushed it!! Really pushed it and was surprised my biceps could pull the heavy weights I asked of them on the burnout. Thanks for being here for us Sydney and PUSHING us to be our best!!!❤️💪🤩
Hi Kristi! What dumbbells did you use? Is this lesson for men as well? I am a man and started this but it was too difficult! I used 1 lb dumbbells but could not finish even 1 round of the lesson as my arms just gave up.😟 i am really amazed at just how strong all the women are here!
Started late and considered skipping class today, but I did it and I’m glad that I did. Always feel better afterwards
Fist bump to baby and you. Momentum done. One more to go!
This workout had me bored to tears! I find the four week progression too repetitive for me. I wanted to quit for half of it, but I haven’t missed a single workout all month for this program!! When you switched the last biceps round from 2 to 3 minutes, I wanted to walk, but forced myself to finish. Hoping the next month has more variety! You do look amazing though!!
I’m the opposite. This program has been awesome for me to see how much I’m improving in certain areas. I loved it.
I am my priority. Awesome 😎.
Three days in a row working out and I feel better than ever. Level 4 is no joke. This workout pushed me in all the right ways.
Sydney, you are amazing! Momentum has been my favorite program so far this year.
One of my biggest goals this month was seeing the difference in my upper body strength. I have noticed a HUGE growth not only in my strength but also the belief of how much I can move. Thank you Sydney!!!
Also bicep drop sets are my FAVORITE ending to a great bicep workout!
I'm my Priority! #CRUSHED Level 4 #MOMENTUM! what a fantastic workout! the pump is real now and it all feels so good!
ABSOLUTELY LOVED THIS!!!!!!! I can't believe how much stronger I have felt through this program.
My arms are SHAKING!!! I needed this workout today more for my mental well being than my physical, but boy did I FEEL it!! Thanks for being here for us every day Sydney!
Momentum program definitely strong & challenging. Thanks Sydney for fiery workout & helping me going up with your inspiration talk throughout. Have a restful weekend all ! 😊💪💪💪💪💪
I can see progress in my tricep push-ups ✌️
i ammmm my priority!! Thank you Sydney!!
I AM MY PRIORITY! 💪🏻
My arms are on 🔥 ....straight killed it💪🏾💪🏾 I know you all killed it. #MYMOMENTUM
I can always count of Sydney for an amazing workout and an empowering and inspirational "speech" at the end! ❤️ Best workouts on RUclips, hands down 🙌🏼 #lovefromfrance
I am my priority!!!!!! Crushed it!!!!!
I love the words of wisdom. It encourages me every time to keep pushing and focus on my goals. We all need to hear this once in a while and I love that I get to hear it after every workout which I try to do almost everyday. I’m doing this for me and for my kids. They deserve a healthy and strong mommy 🥲 thank you Sydney! ❤️
CRUSHED!!!! 💪💪💪💪
Killed it. I am worth every minute of health and fitness
You are the best ever ever Sydney. Love you lots
I am my priority👍 loved all of the level 4s Sydney and they are all in my favourites to do again later. All of your posts about what you eat and how simply you make your meals I have adopted and it’s been awesome to have such good quality simple meals which even my husband likes (big win here😂). Thank you for sharing so much inspiration with us.🥰🥰💪
wooooh! Burning arms but feeling great - thank you Sydney! I am my priority today thanks to you!
Momentum the blast.
With Sydney workouts I have become much stronger but sometimes I need more rest like today!
Tomorrow will be better for me😍
I AM MY PRIORITY!!!! 😍😍😍
I am priority!!! As I finish this workout my mind is moving into exam mode. Whether I pass or fail the semester I know I did my best and gave my all. 🤞🤞 #icrushedit #sydneysquadstrong #forevergrateful
I am my priority 💪 getting stronger Sydney managed 10 full pushups today each round at the beginning that's a bonus for me 👏 also caught myself in the mirror and I was hunching up my right shoulder when doing my biceps curls so I dropped my weight to improve my form thank you for your endless advice and encouragement .... let's rock our last day of momentum tomorrow 👏
Done! Crushed it
Hi Sydney, thanks for this amazing workout. I love it❤💪
Sydney's Daily Wisdom (27:06): "We're not here for safe, you're here for change, right? You're here for stronger. Push into that level of 'this is not comfortable, this is not easy.' That's where change happens." Following Sydney's lead, I pushed into heavier weights knowing that even if I did one rep, I would be proving my strength to myself. And for the most part, I lasted far longer than I thought I would and surprised myself. How did your Level 4 self show up today?
Good I did a few He-man body buliding poses to psych myself up and remind myself to push. I did 3 or 4 #20 which is a shock-this month was fabulous!
@@suzannesb1691 good for you! Yes, sometimes flex poses can totally get us in the right frame of mind.
I went heavier and more reps on my biceps curls than I normally do!! 😅💪
@@christinelamb1167 great job!
@@simplebyemmy Thanks! 😊This has been an awesome Momentum program 💪
I am my priority thank you Sydney!
Crushed it ❤️
First time it felt a bit easier - I must have got stronger! woo hoo xxx
I can’t believe I did hammer and supinated curls with 20lb dumbbells!!! I listened to you Sydney and went up in weight, had to drop down and several reps, but still did it!! Thanks for the motivation Sydney! Don’t ever stop telling us to push harder!! 💪🏼💪🏼❤️
Awesome work today. Crushed level 4. I AM MY PRIORITY. THANK YOU SYDNEY🙏🙏GOD BLESS U AND YOUR BABY ALWAYS ❤❤🎉😊😊
I am my priority! Love this workout x
level 4 back and bis crushed!! Arms so shakey but feeling like a beast. Wow that was amazing!! Loved it crushed it!! 👍🏋️♀️💪🔥🥵💦😁💜🦸♀️
I am my priority! Ahold body shaking after these burn outs. Almost at the end of the program and even though Sydney has me feeling weak I know I’m getting stronger. 💪🏽💪🏽💪🏽
It’s not getting easier, but I’m getting stronger. Thanks Sydney 💪🙏🥵
I am my priority! Awesome workout.
I love working out with you. You always do a amazing and excellent workout. Thank you for helping us all
Super fun and challenging workout! I'm really enjoying the shorter 30-40 min workouts along with the shorter rest periods. This program was absolutely beast and i can't thank you enough for giving so much of yourself to us every day! Thank you!
I had to take my rest day on Tuesday because of work and do that workout yesterday--MY ARMS!! Lol. Thank you for another fabulous program (almost over!). Can't wait to see what. next month brings :)
I am my priority 💪 thank you for the great workout and motivation speech!! Just what i needed. 💜💜💜
Fantastic way to finish biceps, back and chest on level 4. Crushed it.