30 Minute Arms & Abs HIIT Workout | EFFORT - Day 12
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- Опубликовано: 24 авг 2024
- This week is a BIG WEEK FOR YOU! You're still rocking it out and defying the odds to crush your goals this year. So many people drop out of the life changes they've made this week during a new year or new program but not you. Not this year! Let's crush this workout to start the week off right!
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Today's workout is all about staying moving with 3 exercises per circuit. We will work for 30 seconds and rest for 15 seconds and perform 3 rounds of each circuit. We have a fun 2 minute finisher at the end as we break down a burpee into three parts and I know you're going to crush it with me! Yes you can and yes you will!
The exercises:
1. Chest Press
2. Bent Row
3. Plank Toe taps
4. Tricep OH Extension
5. Side plank Right
6. Hammer Curls
7. Side Plank Left
8. Arnold Press
9. Lat Raises
10. Heel Taps
11. Side to side sit up taps
12. Leg raise and 2 toe touches
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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.
The side rotation sit ups with pinkies toward the floor were awesome! Love the 30 minute format mixed into the week.
For real!!
Used my 25's for hammer curls and 30's for chest press!!! Let's GO!!!! #workoutnumber50 #mypostpartumjourney #5monthspostpartum
Let's go 💪🏻💪🏻💪🏻
Didn't quite crush it on everything, but kept at it. Happy Tuesday!
I struggle with the side planks so much and today I was able to hold them the whole time!
I really liked the heel tap crunches! Total connected
30 minutes flew by…arms are feeling strong!
I loved the second circuit with the tricep, bicep, and planks!
Pushed myself to heavier weights and so glad I did!
Favorite sit move - sit up, pinkies to the side...indeed the core is central, to give an analogy, the Queen Bee is stays in the center of the hive, from there her pheromones instruct the other bees in the colony of their jobs, should the core generatrix die, the entire hive dissolves. The core is our center of gravity and without a strong middle, we will collapse. Appreciate this core focus. 👑💪
Crushed it ! Side rotation sit-ups were my favorite abs were firing
my favorite ab was the heel toe. I loved this workout. Anyone who wants great ab workout, use this one. It is amazing. Thank you Sydney.
Totally assumed this workout would be a breeze, but was surprised with the effort it took!! My favorite ab moves were the last the hollow hold ankle reaches and the "praying" rotating crunches!! We crushed it!! Good work everyone :) !!!
Crushed it! My favorite was toe touches or heel taps. Have a great day, Everyone!
Let’s do this! 🎉
12 of 65
Enjoyed the side planks with dumbells 🎉
Thank you for helping us taking care of our health. It's precious.🤎
I crushed it 🎉 toe touches was my favorite ab workout 💪
Can’t believe I’m saying this but the side plank was probably my favorite today. I felt strong on my knee with a weight, for next time gotta try two feet instead of being on my knee. One day at a time. I’m seeing the progress of strength in my body, even if the scale isn’t moving. Proud of myself!
This is my first time making it to week 3 of any of your programs, and even though I had to get a cortisone shot in my foot on Monday…. I showed up today to because…. My upper body is not hurt 😉😆🙌🏾
I will ice and rest my foot and modify what I can, but I want to be able to say I can complete week 3 one way or another! 🙌🏾🙌🏾🙌🏾
Overhead twist for abs was a great! 😊
So proud of myself! I did double leg drop w the chest press. Also loved the heel taps w the weights. Loved it crushed it!! 👍🏋️♀️💪🔥🥵💦😁💜🦸♀️
This was probably my favorite workout of the Effort Series so far!
Proud that I pushed into my 20s for triceps today! WHAAAT!
In and out! The burn was real, have an amazing day everyone
I never thought my shoulders would hurt doing side to side heel tap abs! What a great 30 min workout. On fire as usual.
Right? My shoulders were absolutely BURNING during that core exercise, hurt more than my abs.. hahaha
Mine did too! Crazzyyy! Good job
Same! Shoulders were burning more than abs! Crazy
The plank toe touch was my favorite ab move today 🥰 I'm proud of myself for showing up and crushing this workout ❤
My favorite ab exercise was the chopper at the end with the dumbbell. This was my first Friday workout in a while after just working out on Sundays for a while. I feel really out of shape but it feels good to be back.
My favoriate was the abs burn out i always love when i have to dig deep to show myself how strong i am
Loved it all! So grateful to get in a quick 30 before the kids wake up!
Loved this workout so much. I absolutely love when Sydney combines abs with legs or arms. I always feel so much more stable while doing the arm or leg workouts. And I pushed up into higher weights today I’m so proud of myself!! I feel that the only thing holding me back was my mind and once I actually tried the heavier weights I was able to last all 3 rounds. Good job everyone!! 🎉
I am so grateful Sidney, for re- introducing cardio into your workouts. I stopped Sidney's workouts for while because of the absence of cardio/plyo last year. ( i need cardio for my endorphin fix) Glad to be back.
Loved this workout! I love seeing progress with my slide planks! My favorite ab exercise was cross body sit up!
i had all the excuses of things making my workout harder, but I pushed through and did my best. My weight for the core work at the end was my baby!
Twinning with Syd today! I felt so strong in my weighted side planks! Feels so good to gain core strength back postpartum! We are here to WORK in 2023!
that one flew by! Thank you Sydney for another great workout! Awesome job everyone!!!!
This is first time in a long while I could do side planks with out a knee or hip on the floor. Felt very proud. Thank you Sydney for all you do.
Crushed it❤ my fav circuit was the ab finisher at the end
Thank you for the breathing reminder! It's easy to forget how to breath through the moves.
That was the quickest 30 min workout! I did a chest press with my 20 lb weights for the first time I can’t believe this! I love plank work!!!!
Another great one, thanks Sydney! My favorite today was the two crunches with the leg drop, it was the spiciest, and you really felt that burn 🔥 😂.
Awesome workout, Sydney! You are looking very beautiful and stronger! 😍😍😍😍💪💪💪💪❤❤❤❤
I crushed it! Thanks Sydney and Dustin 🥵 💪 😘 ❤️
Great work!
@@leannabrooks6592 Thank you and you also💪🥵
loved the oblique work on the side to side crunches!
I loved this format! Please keep arms and abs workouts throughout the program. I loved the heel taps with weights. Thank you for another awesome workout!!
Thirty minutes flew by. Loved the ab work, favorite was pinkie sit ups and toe touches.
My arms were so tired during my sit ups! As always, amazing work team! Thank you, Sydney!💚
Legs raises and toe touches were my fav, finally starting to feel stronger there! Crushed it!!
Side to side sit up taps and heel taps were my fav! Crushed it!!!
crushed it after a day of studying and productivity! thanks sydney!!!!!!!!!!
The side crunches with weights and the leg raises with dumbbells a great challenge!! Thank u for the great workout.
Love the finisher core workout
That fast really, I crushed it my shoulders wow are feeling it
I can actually hold my side planks now! Getting a stronger core!
The last ab set at the end-leg drop toe touches!
got this done first thing this morning!
Looking back at the summertime fine programs. 2.0 was my first summer with you. I’m hoping we’ll have 4.0 this summer 🤩
REALLY PUSHED MYSELF TO FINISH THE AB WORKOUTS
My arms are going to be soooreee tomorrow!!! Great push. Awesome work everyone!!!
Whew!! My my abs are on 🔥!! Day 12 has been crushed!! Thank you for another great workout!!😊🖐🏾
Thank you Sydney, I have been watching these videos for several years and wanted to say how helpful your steadfast encouragement and consistency have been for my workout routine and my overall health. Thank you for being so positive and giving of your personality in every video! I always walk away feeling challenged, but proud of myself. These videos have been such a blessing in my life!
Wicked fast paced workout! Feel strong. Burn abs burn!
I loved that side rotation, pinkies to the floor excercise!
Loved the sit ups with arms overhead and then twisted to the left and right!! Felt that so good!!!! Happy Tuesday!!!
I was able to do the side planks on my feet for the first time ever during this workout 😭 such a proud moment for me. These workout done consistently have been so amazing for pushing me!!! ❤️❤️❤️
same was for me too with those side planks!!! very happy
Heel taps and Leg raise/two toe touches. I am able to do more weight on the arnold press! So proud of myself❤🔥
Loved the new abs move in this workout!! The ankle taps were awesome…I could really feel my abs working. Woohoo abs and arms on fire!! Thanks Sydney!! ❤🎉
Wow, my shoulders!! They burned even doing the sit ups! 😮 Great workout!
My favorite part of the workout is Sydney challenging me to go up in weights and to at least try! I do most every time and it makes me know that I am stronger than I realize sometimes! Happy Tuesday!
this is the first time in my life i feel like my abs exist, i used to fully ignore focusing on abs, but you implementing them (and me forcing myself) is very different from what i'm used to doing for myself.
Back again to finish all of Effort. Thanks Sydney.
My fav ab workout was the side to side sit up taps! Thanks Sydney!
Fav was leg raises and 2 toe touches!! Crushed this challenging workout!! Loved it!!! ❤
Toe touch crunch was amazing! Loves weighted crunchs too.
Pushed my shoulders to the max. Felt so good.
Crushed it! I was exhausted all day, but this workout gave me so much energy! Loved it!
I’m actually starting to like arm days better than leg days…they use to be really hard for me but I can feel myself becoming stronger
Sydney, you are looking incredible. You always do, but today I noticed your strong abs and arms. Thank you for being intentional with our workouts and explaining why it is you choose what exercises you do and in the order you do them. Great workout!
Will be adding to my upper body workout list!! Loved every exercise, specifically the core exercises. Definitely seeing progress in my core after having twins and having a c section about a year ago. That's why Sydney is the best personal trainer!! 😘💪
My fav exercise where the hammer curls and heel touch sit ups! DAY 12 complete feeling so strong and feeling amazing!!!!
Great workout!!! Sydney never ceases to amaze in changing the workouts to our benefit! I really liked adding the ab component to the chest press!
Loved the side to side heel taps! 2nd week of getting my workout done before work every day!🎉
Burns so good. I agree with Tracy's comment......arms were so tired during the side toe taps
I love your focus on core engagement and technique! Thank you for keeping up safe and injury free.
First time ever doing plank toe taps! Epic!
I enjoyed the leg drop toe touches. I really connected with my muscles today, arms and abs! Great work today!!
Loved the last circuit of rotation sit ups and toe touches!
The last ab combo was fun, thanks Sydney!
My favorite ab move was the rotation sit ups. I know I am getting stronger--I could actually do the full 30 seconds without resting my shoulders down!
I have been feeling very sick for the last two days and I am devestated that I couldn’t do the latest workouts. I hope that I will be able to continue tomorrow. I really want to crush this challenge so bad! 😢
I’ve been following your workouts for several years and loving them. I’ve never been more grateful to have access to you as I am today. I’m 6 weeks post spine surgery. Just getting back to doing some workouts. This was great to start with. From the bottom of my heart, thank you! ❤
Thanks for pushing me today. I did not think I could do the an work but I could. I think it was sticking with it and staying connected to what my body was doing…
Pushed up in my Arnold press!!! Loved today’s workout! This program is fire 🔥!
I'm so proud of how strong I was in the side planks!!
CRUSHED IT! My favourite abs circuit was the last one, because I felt the burn really good on all my core muscles. Thanks Sydney!
As much as this workout was really challenging, it kept me moving and I didn't feel the need to give up. Liked the side planks the most I guess. Thanks!
Side rotation sit ups and the one right after. My abs were burning and it did not hurt my lower back. 🔥
CORE is gonna be SORE! Loved this one!
Loved this set! It flew by but I sure can feel my arms! My abs have a slight burn still from yesterday so this just topped them off again 😆
As a newcomer : Doing the same exercises three days in a row gives the best training result and also reduces ache from yesterday!
today and yesterday were the best workouts for me yet in this program! very excited and motivated to continue!