30 Minute Arms & Cardio Workout | ACTIVATE - Day 3
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- Опубликовано: 17 сен 2024
- Welcome to workout 3 of ACTIVATE! Don't forget to subscribe to the channel to crush this challenge with me!
Today is an upper body and cardio workout so be ready to turn up the intensity! We will work for 30 seconds and rest for 15 seconds and we will superset two exercises together to really keep our muscles working and our heart rate up. The final circuit will be two exercises and we will complete two rounds of 30 seconds of the first move before one 60 second work period of the second exercise. It's the finisher!
I used my 10 pound dumbbell to my 30 pound dumbbells with my lightest weight being used for tricep kickbacks and my heaviest weight being used for overhead tricep extensions so grab weights that work for you and let's crush it together!
The exercises:
1. Hammer Curls
2. High Knees
3. Tricep OH Extension
4. Standing Mountain Climbers
5. Bicep Curl and 1/2
6. Lateral Agility over Yoga Blocks
7. Bro Curl Right
8. Bro Curl Left
9. Tricep Kickbacks
10. Dips
11. lateral skater jumps
12. 2 pop squats and 2 knee pulls at each end of mat
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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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Great work today in this biceps and triceps cardio combo! I hope you loved the workout and felt your arms really being targeted towards the end! If you don't care, comment below what you thought of the workout and make sure you are subscribed so we can help the world feel as great as you and I do post-workout! Thank you so so much! ruclips.net/user/sydneycummings
These workouts are consistently amazing and you are so motivating! I’ve started to look forward to these so much as part of my day because you make it so enjoyable! Thank you Sydney! 👍🏼
I can appreciate that some people prefer shorter workouts but I don't generally do any that are less than 45 min. I just don't find it is enough for me. Hope longer ones come back. Miss working out with Sydney..I will keep checking.
@@angh5369 I totally agree . My workouts are no less then 45 minutes to. I hope she gets back to the longer work outs to .
Seems like a short a workout, but its so intense, definitely worth it... 💪 i cant workout with anyone else, i have become a sydney junkie 🤣
30 minutes is ideal for me and I think great for those of us starting our fitness journey, getting back into things or recovering from illness and have lost muscle mass / gained fat (me) right now I don’t have the endurance for 45 minutes (I will get there :) ) thank you for all you do Sydney
Definitely felt the burn!! So proud of you Sydney! I know how tough it can be while working out pregnant. That increase in blood volume is no joke. Keep up the great work! We are right here with you!
what a burn!!! #39andpregnant #mypregnancyjourney
Love arms, love cardio, love 30 mins….perfect combo for me ❤️❤️❤️
Oh these 30 minute blasts. Woooooo 👌🏻🙌🏻
Love your workouts less than 45 minutes- perfect for a busy mom!!
Love the shorter workouts with the option to add on if you want to!!
I would rather do 2 30's than 1 60. Maybe it's just a mental thing, but I push harder and focus better !!
Thank you Sydney 💙💜💚
Totally agree!!!!
Me too. I push harder when it's 30 minutes. I prefer it to the longer workouts
Oh Sydney... your post workout talks almost always bring tears to my eyes! Thank you for being the positive light in my day :)
for me too... she always inspires me, even and especially when I'm not feeling very positive
Loving the 30 minutes!
I absolutely love upper body day! I really pushed my max weight with those bro curls! They definitely had my HR blasting! Your talk at the end was perfect. My devotional this morning was Proverbs 27:4 "Anger is cruel, and fury overwhelming, but who can stand before jealousy?" These words and yours definitely placed my heart on the right path this morning! Thank you for everything you do ❤️
You're an angel for providing these workouts for everyone to access whenever and wherever.
These 30min workouts help get the job done with ZERO excuses!! I’m feeling the difference already
Daily motivation is as important as daily exercise to the body! Thanks Sydney for little ending talks that motivate a lot!!! :)
This post-workout inspirational speech is the perfect explanation for why I keep coming back. Sydney says all the things we need to hear. Always!! The encouragement and positivity are real. I love this community!! Can't stress this enough!! ❤️❤️❤️
Hello yes 43 year-old male 56 218 lb. Trying to get back into working out, I enjoy the workout so far I'm trying to get a nutrition plan. I want to try to be a part of the community so I can get back in better shape for myself and for my health. I enjoy workouts with Sydney
This week is very busy with work these 30 mins workout are literally perfect cause I don't got a lot of time even when I do get up early leave it to Sydney to create a program she knows is perfect for when your busy.
Same here lol I deliver for ups and we are working a ton of hours so I’m so grateful for these 30 minutes 🤗😍
Thank everyone
LOVING THESE 30MIN VIDOES !!! THERE PERFECT ESPECIALLY IF YOUR ALWAYS BUSY LEAVING PLACES!! THANKVYOU SYDNEY!!!!!!! 😍🤩😍
Omg my triceps were feeling it during the kickbacks and the dips !!! I've loved this mix of cardio and strength. Again thank you Sydney !!!
Jelly arms now lol- Loved the 30 mins workout. Thank you Sydney as always for inspiring us to keep going. See you tomorrow. xx
“Look around you not in envy, not in jealousy…but in motivation and inspiration” -Sydney. That was DEEP!! ❤️
Right , that was so deep and meaningful for me...
"Perception is everything!!!" So true! Love it!!
Loving the 30 min workouts! They fit in my busy day!
That talk at the end. Much needed. Thanks Sydney. Killer workout!
It’s incredible how great of a workout we can get in just 30 minutes 🥰! Thank you for rocking with us and inspiring us each day, Sydney ❤️!
SO TRUE!!!
Arms are aching, but smile on my face. Thank you Sydney
Loved this workout! Who knew 30 minutes could go by so FAST? And, that your arms could be this exhausted so quickly!
I love these 30 minute intense workouts. Congrats on the new baby!!!!
The triceps are feelin it today like never before! Thanks, Sydney!
Congratulations on your pregnancy! I’m so excited for you. Had a feeling a few weeks ago you were pregnant, moms know! Lol
Here on time, ready to knock out Day Threeeeee!!! F U Procrastination, I’m staying committed consistently!!! 🤣🥴😁💪🏽 Let’s go guys!!!
appreciate the flexibility of the shorter workouts with the added ones in the description!
Wish I could afford the sydney squad :( Thank you for amazing free workouts!
Hey gang. I just tried a week of something new with a friend. I don't want to name names, but I'm back and I learned my lesson!
Sydney is so well organized in her workouts and she's focused on us! The mid rep reminders for correct for arm ESSENTIAL if you're trying to increase weight. I'll never stray again.
Queen of destroying me in only 30 min 😯 been with you for over 2 years and I’m still so excited to workout with you every day. Crushed this. Thanks Sydney !!
30 minutes…. I said…. No problem….I said… 😳 HOLY COW!!!!! Love these 30 minute workouts!!!!!
Love these 30 minute workouts!!! Sydney always comes through!!
I love the 30 minute workouts right now too! It always sounds manageable to squeeze into a busy day! I feel like I’m working and excited to see results!
Love the combo of arm strength with cardio!
your post-workout talk are honestly everything!
Loved the cool down talk about looking to people not in envy but in inspiration! 🌟
These 30 minute workouts are just perfect!!🎉🎉
Great workout 👏🏾👏🏾👏🏾LOVE the new 30 Minutes 👏🏾👏🏾🙏🏾🙏🏾🙏🏾♥️♥️♥️
Pushing myself more and more to obtain my goals. #icrushedit #iamproud #iamworthit #happy #healthy #strong #onlygettingstronger #sydneysquadstrong #forevergrateful
I've been loving these 30 min workouts!
The excitement when I saw it was a 30 minute workout ! I loved it!
I CRUSHED IT! I really like that kind of combination! Thanks, Sydney!
These 30 minute hit it hard intense workouts are tough but I love it! Get in, get it done!! Thanks Sydney for creating such an amazing fitness platform for every fitness level! My arms feel like noodles!!😩😩😩🔥🔥👊🏾💗👍🏾
I don't love arms workouts, but I liked this with the cardio interspersed. Thank you Sydney!
I am really loving the thirty min workouts. Anyone has time for 30 min. And I push myself more because it’s 30
No envy, no jealousy, just crushing it for myself!!!!
Great workout, perfect for my retirement schedule! Thanks for being here!
Thank you Sydney for showing us that it can be done!!
This is definitely a new favorite! Thanks Syd!
I'm loving these 30 minute workouts, keep them coming!!!
Thank YOU and thanks to my good friend Marie-Claude for introducing me to you!! I'm so ready to give myself the gift of fitness!
“No envy…Inspiration!” Love that! And I loved the cardio/arms combo in this workout! Have a great day!
Love 30 minuets!!! my. Favorite!!! Gets me to work on time!!!
Wooo!!! Yess loved the cardio and strength workouts
I. Crushed. It! Whoo hoo! Fantastic upper body and cardio! Thank you!
Love the idea of letting others inspire you!
My biceps and triceps feel like lead! Wow that was a great workout. Loved the format. Thanks Sydney!
Wow love this and then I did the 20 minute ad on cardio I love cardio with weights my arms are feeling it
This one flew by! Loved the format of 2 rds 30 into 1 rd 40 with shorter rest❤️👍🏼. Quote in my head today “not envy- but inspiration!” ❤️🥰
Left with more energy than I arrived with. Great workout!
I'm glad this week only 30min workout ..i have lot work to do bfore attend for my first job end of this month..😜😜.. first job after 3 year n half as fulltime housewife.. im really excited about it 😊😊..but i still want keep stronger for my healthy pregnancy lifestyle..thanks coach ☺️☺️..
Crushed it. Bi's and tri's!!! 💪
Short and intense love these 30 min workouts!
Sweaty good time!!!!! Thanks Sydney!
As I'm working out, I hear from my 3 year old son " WE LOVE YOU SYDNEY" !!! We really miss your dance parties! this sweat was amazing!
Arms feel like jello! Thanks Sydney!🏋️
Love the length, the arms target with cardio combo!! Thx Sydney!
thanks Sydney for your motivation and postivity. I am really enjoying these 30 min workouts!!! they are straight to the point and i feel the burn!!!!! Keep Rocking !!!!
There’s always a workout that just turn the “hose of sweat” ON! The dumbbell triceps got me pouring!! Everything after that was just HEAT generation 👍🏼💯🤙🏼🥇
I’ve been testing out a few RUclips workouts and PHEW this was by far my favorite!!! Wow I will look more into your programs - this made me feel powerful ❤️ thank you!!
She's fantastic! You'll be hooked.
Sydney just started the Activate program on Monday. Keep going with this one, you won't be sorry. FYI, Thursday is a rest day, so it's a good time to explore her channel for an alternate workout. New workouts are posted 5 days/week!
I did that 3 years ago and literally haven't used a single different workout since finding Sydney besides a random dance video every now and then. She'll kick your butt while making you laugh. Enjoy the burn. :)
My arms (aka noodles now) are so grateful for this workout! Thank you Sydney. And loved your talk at the end. Perception is everything indeed!
Love these 30 minute workouts!!!
Love the combo of arms and either cardio or abs
Thank you for your words. I needed to hear them this morning.
Great workout. Triceps on fire. Thanks Sydney!
Loved your motivational pep talk. It resonated with so much of my being today. Thank you for all that you do for us each day. These 30 min get me through my day each day. xo
This is great!! The biceps were challenging! Love it!!!
Loving the 30 minute workouts especially on workdays!! 💃🏽💪🏾
Same!!!!
What a way to start the day 🙌🏼🙌🏼
love the 30 minutes!! this one burned but flew by!! thanks sydney!!
You are my hero Sydney! I love your workouts ♥️
loving these short but very effective workouts !!!
Thank you Sydney baby, and Dustin!!!! Great workout!!
Love the 30 mins with the added bonus videos if my schedule allows. Thank you so much!!
I love Sydney ❤️❤️❤️❤️💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻
This was a really great work out fun format !!
Thank God and thank you Sydney I crushed the workout. I love the 30 minutes workouts💪🏽👏🏽
LOVING THESE 30 MIN ACTIVATE WORKOUTS! I made it to my cool down! My triceps and biceps are warm too the touch, felt the mind muscle connection, and ready to conquer my day!
Enjoyed the combo of upper body & cardio mix! Crushed it!!
Looooooove bicep and triceps workouts!!
Sydney, I love your workouts and your positive energy! Thank you for giving me a physical and mental foundation that carries me through the rest of my day 😁.
The 30 minute workouts are good. I like when you keep things moving better than the long rests between each set. I loose momentum when we are standing around for 15 seconds.
Love the 30 minutes!!! Great workouts to easilty fit into my day!!!!!! And those post workout speeches!!Absolutey will not miss those but i do miss dancing with you to celebrate!!
Loved this workout. Arms and cardio my favorite
Loving these 30 minute workouts!
I love the 30 minute workouts!
Whew! Awesome thank you Sydney!!
Wow!!!.. grateful for how am getting stronger each day. Thanks to you Sydney. ♥️✔️... blessings my dear!!..