45 Minute Full Body Finisher Workout | EFFORT - Day 16
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- Опубликовано: 11 сен 2024
- This week is a BIG WEEK for the EFFORT stage of the PROCESS! 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 during a new year or new program but not you. Not this year! Let's crush this full body workout to start the week off right!
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Today's workout is all about staying moving with 3 exercises per work period in the first half of the workout and 2 exercises per work period in the second half of the workout. We will work for 4 minutes and rest for 60 seconds and in each of our AMRAP work periods I will instruct you to perform 8 reps of each exercise for our circuits with 3 exercises and 10 reps per work period in our circuits with 2 exercises. I know you're going to crush it with me! I used my 8, 15, 20, and 25lb dumbbells for this workout.
The exercises:
1. goblet Squat
2. Squat jumps
3. Shoulder press
4. Bent Rows
5. Back Flyes
6. Plank Knee to Elbow
7. Alternating Single leg RDL
8. Skater lunge jumps
9. Hammer curls
10. Chest Press
11. Tricep OH Extension
12. Weighted Sit up
13. Front Squat and press
14. Mountain Climbers
15. Chest Fly and Glute bridge
16. Jackknives
17. Sumo Squat and Bicep Curl
18. Lateral slides
19. Tricep Kickback and split squat
20. Jumping Jacks
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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.
Hey you! Yes, you looking at the comments before you push play! Stop scrolling and just do it!! This workout flew by, you got this!
Haha yes that’s me!!! 😂
Girrrrrrlllllll!! I think this is the most I’ve heard Sydney say “don’t leave” and as much as she is saying it to us, I’m sure she is telling her mind too!!!💪💗 these “long” workouts suck so good!!🤪😂
In my head I was like well damn Sydney and she goes “Don’t leave!!” And I was like oh ok, you heard me 😂
Fully committed.
I AM FULLY COMMITTED!! I gave this workout all my EFFORT!! Have an awesome day, Everyone!
super tough but i made it through!! ARMS ARE OBLITERATED!!! good job everone!!!
I don't really like the longer work sessions, but I'm proud to say that I crushed this workout. Thanks Sydney for the positive motivation! Have a good week everyone.
Wooo! Go Peggy! 🎉 I’m about to start it, I needed to see this comment to motivate me! ❤
I feel the same about the longer work sessions, I usually am not a fan of amrap but I pushed through today and am so glad I did! Thanks Sydney you are amazing!!!
Same! I do then even though I complain about it to myself the whole way. 😂 I would love more 30 minute sessions!
@Shannon agree they the best
@@shannon8875it’s ok for her to say she prefers 30 min or less. It doesn’t mean she is complaining, she obviously is enjoying her, it’s just what she enjoys more. We are busy people and squeezing in workouts can be challenging if they are long.
This was def a tough one, but WE MADE IT!!!💪🏾 Week 3..let’s goooo!
Agreed; we MADE it!
It's week 4.
@@dunjafrelih63🤷🏽♀️Whatever week it is…still Let’s goooooooo!
Amazing workout. I was really challenged, especially during the mountain climber round! Thank you Sydney!
I am fully committed and can't wait to crush this last week!!
CRUSHED 💪🏼💪🏼💪🏼💪🏼 Wasn’t easy…. CRUSHED 👏🏼👏🏼👏🏼👏🏼🔥🔥🔥🔥🔥🔥
Wow!! That was a tough one-but I didn't give up I made the EFFORT! Thanks Sydney! Have a fantastic day everyone
Sydney's Daily Wisdom (44:57): "Anytime the journey gets a little tougher it's because this version of you that's going through this journey is getting stronger. You're getting more experience and you're figuring out how to make it work better along the way. So it's not that it's getting harder. It's that the challenge is rising, and so are you." Appreciating who you are along the journey is the best motivation to keep going, knowing that we are getting stronger along the way!
Love her words every day!!
@@amychristianson5376 yes they really help me every day!
Oh wow that was intense!! The squat/shoulder press was the toughest for me, but I pushed through it! I can’t believe we are already in the last week of workouts!!
Same! I almost gave up on that one.
Same! I dropped down in weights to finish it
Ok Monday I see you! AMRAP’s for the WIN! Kicked my butt oh so good! 🥴☺️👏🏽💪🏽. My effort is here!🙏🏽
Wow. Today was tough, but this was my favorite so far. I really enjoyed pushing myself in each 4-minute set. I feel super accomplished after that workout. Let's keep it going. Thanks, Sydney!
I AM FULLY COMMITTED! Want to be in my best mind & body for my wedding on June 9th!!! Thanks for keeping me on track, Sydney!
Effort 😮this was unbelievable 🎉🎉🎉
I love switching up the format. Amrap helps me kick it up a notch!
“What you’re failing to acknowledge is that you’re getting stronger.” 😭 Loved this 45 minute workout! Thank you, Sydney.
Sydney, I am absolutely loving this month's program! I prefer work outs that mix cardio and abs throughout the week, as I get too sore if it's 5 days of straight strength training. This is one I will be coming back to. I have seen significant progress and less soreness!!
This journey has been a very difficult one, but worth every moment and every sore muscle. I am so glad I found this channel and these motivation moments at the end. ❤
Woohoo!!! That was fast and sweaty!! Loved it. Thanks for bringing it Sydney. I used to not love AMWRAP but I enjoyed that. I liked the combo moves at the end although super challenging on that split squat kickback. Feeling great!! Let’s go. ❤
Your motivation talk at the end hit home!! I have been struggling with feedback at work and this is a good reminder that you’re not going to crush your goals without some resistance at first but it’s making you better! Good advise for both workouts and life :)
I, too, love the longer workouts. Never heard you say "don't leave" so many times. It worked!!! Thank you for all you do!
WE are committed to becoming our strongest, healthiest and happiest selves - it is an evolution, stop and breathe when it gets harder and keep going. Sydney always has our backs and the best of intentions. She is a world-class trainer and such a motivation. Let's show our love and support for this beautiful human being.
Wowza! Feeling accomplished! Sydney you set this month up perfect for me to bring the effort and feel the benefits! Thank you so much ❤🎉
What a kick ass way to jump start a very challenging week for me 🙌🏼 it reminds me I am strong & can do hard things 💪🏼
Tough, sweaty but awesome full body AMRAP! CRUSHED IT!!
I am having L hip labrum repair surgery in two days. These workouts have been helping me to prepare for a long recovery. It is imperative that I go into this surgery strong and determined so that I can have a strong and healthy recovery. I am looking forward to returning to strength training once I am cleared by my surgeon and PT. Thank you Syd for being a part of my life and fitness journey for over 6 years!
Awesome start to the week❤🎉
Loved this workout!!! Usually not a fan of longer work periods but I soooo loved this one! Thanks so much
I am really committed to my new and the best version of myself. Thanks Sydney.❤
Love the way you challenge ourself every day ! ❤ thanks for that
Crushed it, covered in sweat, and so proud of myself!! Thank you for another great workout 🎉🎉
Thank yoiu Sydney for ending our Month with a great Monday!!!
I usually feel like AMRAPs fly by lol. This one, I was hurting by the second to last round haha but Sydney's encouragement there helped me get through! I am committed. Thank you Sydney.
THAT WAS TOUGH! That's why I was dying to do this one (given all the comments). Fabulous xx
Ok it’s like the 3rd or 4th time this has happened…on these longer workouts in minute 26 a beat drops that makes me believe I can do anything. Music makes a huge difference! Thanks Sydney! 💪🏻
I’m fully committed! I’m 6 months postpartum and feeling stronger than ever! Thank you!! 🙏🏼
Fully committed to letting my body move the way it should and becoming the strong person I want to be!
I’m fully committed! Really trying to avoid my self sabotage with food!!!
Well that was fun! Fast moving and never boring. I used to dread indoor workouts but I always look forward to what Sydney may have in store for us. And I love that Sydney struggles right along with us which makes it so real. Let's do it again tomorrow!
Woo! 🥵 That was a tough one, but I thoroughly enjoyed it and felt strong AF the whole way through! Have an amazing week everyone!
To quote my bestie, today's workout was EPIC!!
@@DeviousLoser I concur! Loved it!!
Same here,
WEEK THREE LETS GO!!!!!! Fully dedicated!! GO SYDNEY SQUAD!!!
Whew!!!!! that was a major workout and I feel amazing right now~! Ready to stretch and meditate to make this a perfect routine!
I like the longer workouts pushing cardio. Keep it up Sydney 👍
We did it, 100% CRUSHED 💪 !!
I'm fully committed. Week 4 bring it on I did it. When TOM as well I really didn't want to. Always glad once I'm through it. 45 minutes was a long one mentally. So proud of myself. Love you're motivational talks at the end. That's what I look forward to. Great positivity
What a way to start off a Monday. Sweating and energized! I am totally committed to this Process. Thanks Sydney 😊
I was encouraged by my jackknives today! Just about 9 months post partum after my third baby and this is the strongest my abs have felt. Thank you, Sydney for your dedication to this channel!
That was tough!!! I am committed!!!! Wy to go everyone!!!!
I am fully committed !! This was tough. Sydney’s speech at the end as always made me proud of myself. Thank you Sydney❤❤
"The challenge is rising and so are you". Right words, perfect workout !!! Love amrap. Concentrate on the number of reps makes me focus and forget about the difficulty. Also love 45 min workouts !! Thanks sydney and dustin👍💪
I’m fully committed to this new version of me 🎉🙌🏽 thank you Syd
My first time doing your work out- loved it! Can’t wait for tomorrow and regret not jumping into videos earlier.thank you
Wowzers. Thank you, Sydney. And you were right.....hearing "you've made it to the cool down" was music to my ears.
Talk about sprint to the finish this week - if today is any indication, we will be complete toast by the end of the week and I am HERE FOR IT! This series is so killer Sydney!
Let's go, we can do this 💪 🙌!!
It’s so true what you said it’s so easy to believe things will never change and fall back into your old ways…but not this time! This time I’m choosing me and to live as the best version of myself. I crushed those mountain climbers today and I use to hate those because my arms weren’t strong but today I realized how strong I’ve gotten. See you tomorrow!
Adjustable weights-terrible for these! Lots of mixed move AMRAP means I was exchanging weights or not going as hard as i could to keep pace.
Holy. Guacamole. After a very rough menstrual cycle I did not have what it took to really be proud of my performance. I AM however proud of my effort and that’s Allllllllll that matters. I showed up, I gave it my all, I almost fainted 😂 it was time to throw in the towel. Thanks for a great Monday Sydney.
I am fully committed to myself and to the squad
Love the longer period workouts
Happy Monday everyone 💪🇬🇷🥰
This was one of the toughest workouts I’ve ever done. I actually started crying when I was done, while listening to your pep talk. WOW. You’re the best trainer ever!!!!!!
I'm fully committed to showing up, giving all the effort I have from beginning to end, and to crushing it!! Thank you!!
Proud of myself...I really pushed myself even though I got so shakey and I wanted to give up a few times. Tough work out but so worth it 💪
Crushed! Way to start the week out! Thank you Sydney!
I’m fully committed! Thanks for the reminder that if it feels like it’s getting tougher that just means we’re continuing to challenge ourselves and are becoming the person we are meant to be! 💪🔥😉
I am fully committed after doing this workout for a second time on Wednesday, 12-13-2023! Keep up the amazing job making time for your self care.
This one was tough and challenging on so many levels. Definitely was pushed today! Thank you Sydney for showing up and showing us our strength
What an amazing workout, that went by so fast! Let's crush this week!!!
I am so glad you pushed us today, Sydney ! I AM FULLY COMMITTED ! I hope you all have a wonderful day and week 💖
I've had to up my food intake to tackle these workouts! Feeling and looking so strong at the end of week 4!
Today was great. Oxygen level was amazing , energy level was high.... fully commited!! Have a great day everyone.. I did it... can't wait for the next one ☺️
Wooh that was a tough one! What a great start to the week!
Crushed it!! This one was a challenge!!
This was one amazing workout! I am fully committed!!! Thank you Sydney!
I AM FULLY COMMITTED!!! Crushed that one today!!! It's been a great month of workouts and I am looking forward to February, but in the here and now I AM GIVING MY BEST EFFORT!!! Great way to kick off a Monday!! Let's Go!!! 🙌🏽🙌🏽🙌🏽🙌🏽🙌🏽🙌🏽💦💦💦💦💦💦🥵🥵🥵🥵🥵🥵💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽🦵🏽🦵🏽🦵🏽🦵🏽🦵🏽🦵🏽🔥🔥🔥🔥🔥🔥
I am fully committed! I always stop and take a sip of water when I am feeling overwhelmed in AMRAP workouts and it helps get back in the mind set I need to crush it
That was AWESOME!! So tough, but felt so great and accomplished at the end! Always appreciate the motivating words from Sydney - great start to the 4th week!
I'm fully committed and LOVE this month!!! Let's Crush this week 👊
Puhhhh Sydney that squad and shoulder press killed me!! But I finished and am very proud as we all should be. Thank you so much 🫶🏻
whew! what a tough workout! I'm fully committed, and starting to see myself get stronger
LOVE AMRAP!!! amazing workout. 💪🏻the 1 minute rest periods felt like 10 seconds though. I was dying!
Crushed it. Im fully committed to this. Such a great way to start this week. Such a sweat dripping workout. Loved every minute of it. Thank you so much sydney.
It's my birthday and I am fully committed. So thankful for what my body continues to do.
It was tough but Im truly committed! Thanks Sydney!
Let's crush this week 💪🏽🤗❤️... thank you Sydney
YES!! What a workout! Leaving shaky:) LOVE IT!
I started this workout Friday and didn’t get to finish it because of an appt. But I remembered what Sydney said in this video… If you can finish this workout, come back when you have time and push play. Well… here I am, I started from the beginning and crushed it! So proud!!! #sydneysquad
That was TOUGH, but I am tougher! I crushed it - I AM fully committed!!! Let's do it!
I’m more than fully committed. Let’s all keep crushing it. Woohoo 🙌🏾
😅 one of the toughest workout I've done in several weeks,but I CRUSHED IT💪
Thanks Sydney for being my favorite trainer ever!!!Me and my husband are following you every single day for almost 4 years now, and we ARE COMMITTED, and always be💓
Woohoo 🙌🏻 fully committed!! Awesome 👏 workout Sydney.
Wooow this one was thogh, but I gave my all until the end! Thank you Sydney for showing us how capable we are!!
I normally cringe at 45 min workouts but this format was amazing!! Saving this one. Thank you!!
Mental toughness needed for this one, but come on we’ve got this! This is a great AMRAP, you can really push yourself to failure. I loved crushing it! Thanks Sydney!!
Loved this! The toughest thing for me was the last circuit so I was slower but kept going. Thank you!!
Wow an amazing workout, it was really cold this morning that my hands and feet were frozen, and I'm a little sick so I hesitated to do this , but I pushed myself and I crushed it, the second part of the workout was a mess for me I won't lie hehe but I feel warmer now I'll some lower abs and stretch, good job everyone and have a nice day
I so needed this one today! And felt like the message at the end was the universe talking to me! Thanks Sydney!!!!!
The moment I saw the title of this workout I knew it was going to be tough! And it didn't disappoint 🙌 👏! Thank you Sydney 😊
Fully committed and crushed this workout!!!
I’m fully committed Sydney!!! Thank You for motivating me!!! I wouldn’t have done that without You!!!!❤
I am fully committed. I plan to come back to this one to see how I progress in a few weeks! It was tough. Thank you so much for this challenge, Sydney. This was amazing.
She’s not playing this week. What a workout!