45 Minute Full Body AMRAP Workout | Summertime Fine 3.0 - Day 4
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- Опубликовано: 17 сен 2024
- Welcome to DAY 4 OF Summertime Fine 3.0! Welcome to our new set, the new home for Royal Change! Subscribe to the channel at the link here! ruclips.net/user/sydn...
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Today is a full body workout so be ready to turn up the intensity! We will perform 4 minutes of work at a time in which I will give you two exercises to do. You will complete 8 reps of each exercises As Many Rounds As Possible (AMRAP) in that 4 minute window. Pace yourself and keep moving! I used my 15, 20, 25, 30, and 35 pound dumbbells so grab some weights that are appropriate for something as heavy as a tricep OH Extension and something as light as bicep curls or tricep kickbacks. GO CRUSH IT!
Exercises:
1. Reverse Lunges
2. Squat hops up and down the mat
3. Push Ups
4. Kneeling Rows
5. Leg Raises
6. Seated twists
7. Lateral Slides Gotta head out! Love ya!
8. 6 high knees and a touch down
9. back squat to single leg stand
10. Calf Raises
11. Hammer Curls
12. OH Tricep Extensions
13. Dumbbell sit ups top half
14. Plank Knee to Elbow
15. Lateral single-leg hops
16. Single leg burpees
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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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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.PLEASE CLICK HERE and subscribe! It helps us continue to be able to make videos for you all here every single day! www.youtube.co...
Sydney's Daily Wisdom (47:12): "You don't have to earn things to be grateful for, there's so much right now to be grateful for." (48:13): "Along the way, you are someone to be proud of." Anytime I get out of a grateful mindset, I change "I have to" to "I get to." I get to work out, I get to take care of myself because I respect myself. What are things you "get to" do today?
AMEN! I wish I could love your comment multiple times!!!!!
@@lashayanesmith1019 thank you! :) Always love to capture and share Sydney's wisdom.
I love you have all of Sydney's daily wisdom. I read to remind myself what is the bigger picture here. Thanks.
@@sharmilashankar6802 my pleasure! ❤️
I get to wake up and workout with Sydney! I get to place two feet on the ground and go explore outside. There’s a lot to be thankful for.
she's not messing in this Summer time Fine. Let's go!
Can we get some “breathe don’t leave” merch? I’d be all over that! Today was a tough one but proud of myself for pushing through!!
YES!!!!
Yeah I would absolutely love to rock that! MERCH MERCH MERCH! :)
Yes, this is a good idea
I was thinking that too during the workout when she said it!!!
I second that!
nothing feels better than collapsing to the floor when Sydney says "you made it to your cool doen"
STF 3.0 Day 4 = ✓!!! That orange outfit with the white background made it look like she was glowing. I knew she had super powers 🤣! I love AMRAP!
YES
“You’ve made it to your cool down” the sweetest words ever! 😊
LOVE THIS WORKOUT! Anyone else sweating uncontrollably?! 💪🏽
I did. It was super hard. Then again AMRAP sounds easy to say but is super hard.
I LOVE AMRAP workouts. They are my FAVE!!!
So either my body is getting stronger, or this was the best AMRAP workout ever!!! Thank you Sydney and yes I am proud of myself 💪🇬🇷😍
Both! Congrats on recognizing that you’re getting stronger!
Totally agree!! This was the best and I feel like a beast!
Best AMRAP ever!!
Samee bro i loved it and was completely in my zone and did find 4 min that long
Yupppp that’s what you get working out with Sydney 😍💪🏼
Congrats 👏🏼
The outro of "Along the way you are someone to be proud of" made me cry. As someone struggling deeply with their mental health it is hard not to hate myself every day and it feels like nothing I do is good enough or helping. These fitness videos are the one thing I feel I can accomplish and be proud of each day. Thankyou for seeing our value and reminding us we are wonderful and worthy every step of the way. It means so much more than you can imagine.
We miss your dance at the end of the workout Sydney!! ❤️🤗🤗 My toddler dances along, the last few days, he was waiting for it at the end if the workout but the dance didn’t come up 😂😂
Thank you sooooo much for these daily workouts! Can’t thank you enough!!
Samee i miss dancing with Sydney at the end! It felt like a celebration after the workout !
Me too!
My 4 and 6 year old girls always loved her dancing too! Maybe she needs to do some guided dance workouts. Because she has moves! (And I do not)
Yes my 5 year old misses her dances at the end also
Ha ha!!! I thought it was just me, but my 4 year old girl also likes to "workout" with Mommy and looks forward to Sydney's celebratory dancing at the end! (It's also sometimes the only thing that I can use to motivate her to let Mommy get a workout in! 😂🙏)
I hope everyone is proud of themselves today and everyday! I AM PROUD OF US!!!!
AMRAP day!!!. We can do this friends. Sydney is on her goal to make us strong both mentally and physically.
Boy oh boy! It was a very tough workout but I loved it. Sweat pouring everywhere. I love the phrase which Sydney uses ...stop and breathe but don't stop and leave. That is exactly mindset which we all operate. Thanks Sydney for all you do for us.
I couldn't have said it better myself. Way to go, everybody!!
again thank you Sydney for yet another challenging work out. Personally, I don't mind whether it's AMRAP or HIIT. But what I do love is a workout that is combined with strength, cardio, and weights. Thank you for all that you do.
When I start to beat myself up, I look back and realize that who I was a year ago wasn’t strong enough to push through a tougher workout like this. Let’s be grateful for our growth and never forget that the beauty is found along the journey ❤️. Thank you, Sydney!!
Exactly and kudos to you!!
@@sharmilashankar6802 great work, Sharmila ❤️!!
I just discovered that RUclipsrs do not get paid if the ad is skipped so now I'll let the ad play while I get my equip together. Sydney is amazing in every way!
I had no idea! I'll let it play from now on. Thanks!
I didnt know this. Thank you for posting. I'll let the ads run as well.
Yup, I do a warm up jog and never skip them even when through my smart TV
I love this style of workout! Time goes so fast because I'm distracted for 4 minutes at a time
I've said it before, I'll say it again - I LOVE AMRAP workouts! As you said, it gives everyone a chance to go at their own pace. I think that's especially helpful for the start of a new program, where people might be just starting their workout journey or have been riding the path for years. I also will never be upset when there is cardio thrown in. Thanks, Sydney! :-)
Sydney’s speeches at the end always want to make me cry. Honestly idk if it’s cause I basically want to cry during the whole workout or the sweat or I just need to hear that.
Love the 'breathe don't leave' saying. Sometimes I pause ,gain my breath back and jump into it. Love the Amrap, going at my own pace means more quality control movements. Love the orange on ya. Love the workout. See ya tomorrow Sydney.
Dag 4 of telling Sydney I miss her dance at the end!
Me too!
She is as tired as I am at the end of the workouts XDD
The amrap workouts are becoming my favorite workouts!!!
THIS IS BY FAR MY FAVORITE WORKOUT SOOOOO FAR. That last single leg hop + single leg burpee was AMAZING!!!!!
It was a fun challenge! Took me a few rounds to figure it out correctly lol
Let’s just appreciate the fact that Sydney’s programs are totally free, accessible and helped so many people around the world 😊🤚
🤚
Sydney's talks at the end of the workout are one thing I look forward to every day. Great way to end a workout and leave feeling strong physically and mentally!
Love an AMRAP! I love that every day is different! It keeps the workouts moving fast for me.
For those who are like me and don’t love the AMRAP/counting style (but don’t want to complain, cuz Sydney’s SO awesome to provide amazing, free workouts!!), I just make it my own and do either an ABAB style or AABB style for 4 minutes :) THANK YOU, SYDNEY! I recommend you to everyone! I’ve loved working out with you every day for the past few years!!
It’s not complaining, it’s okay to not like a certain style! :-)
Love love this workout. It reminds me that I can set the pace and also work hard. That it is okay to be different from others and be grateful that no body is able. Life is the journey. Sydney’s outfit it’s on POINT! Crushed.
I have been trying to work out at least 30 minutes a day and eventually increase it to longer workouts. I may have not completed the full 45 but I reached my goal of working out today. Thank you Sydney for motivating me! ♥️♥️
AMRAP is the BEST. Though to be fair, I think I say that about the way you format all your workouts. You keep me so motivated, and so does the squad! Much love, stay safe and healthy everyone
Sydney girl! 45 minutes of AMRAP??? girl tryna to have my funeral by the weekend! But I'm down! Lets do it!
Post Workout Edit: Wasn't that bad . Didn't come close to death.. the end tho. Those 1 legged burpees was not forgiving lol Great Workout overall!
Phew, we made it! Way to show up for yourself!!
Great job! Agree on the burpees. I couldn't get the hang of one leg. Maybe not strong enough yet. I had to do a normal burpee but I didn't stop.
Those one leg burpees were crazzzzzy for sure~
😂
😅😅🤣😂🤣😁😁
I had a blast doing this AMRAP workout again today, Tuesday, 3-12--2024! Take care and see everyone again in the other videos.
I'm totally loving the matching thumbnail and outfit
Keep these AMRAP workouts coming-please! I LOVE them! Today's workout is my favorite from the week! Awesome job to all those who crushed this one!
Love AMRAPs!! Really able to get in my zone 💪🏻 And Orange is my favourite colour = recipe for a great workout! Let's crush it y'all! 🍊💖
So grateful for my trainer and what she pushes me to do!! 😍❤️
I am all about a good AMRAP! I loved the last circuit. It was quite the challenge. We are doing great! Let’s keep crushing it!!
Yes! I love all the positive thinking, helps so much! We did it team!! Stronger together!!!
I love full body AMRAPs! I liked how exercises where you're on the floor were grouped together, and exercises when you stand up were grouped together. It really made transitioning easier. AND THAT LAST CIRCUIT- SO TOUGH BUT IT FELT SO GOOD WHEN I FINISHED!
Love love love AMRAPs! Everyday I still can't believe that Sydney does this for free..Thank you, Sydney!!
Full body Amrep is my second favorite workout. And new exercises are also included. Yeah💪👍🏻
Personally this new program is suiting me perfectly. I feel like you’re incorporating a great variety of move that are also challenging my core. I’ve recently decided to settle down a little on maxing my weight and am focusing more on a decent medium weight with strong integrity in the move. That in combination with these workout styles are really helping me be my best. Thank you so much as always. You’ve changed my life and I talk about you all the time anytime the topic of health or fitness comes up. I tell people, I just follow my highly qualified and motivational personal trainer, she does the work and I just follow along with her.
I’m new to Sydney’s workouts and last month I did the body shred, and my WOWWW. I’ve started the summertime from a day 1 and today’s day 4 I’m so in love with Sydney’s workouts and how my body’s responding and changing, getting stronger and powerful. Thank you. I cannot wait to see my results in a few weeks of everyday of Sydney’s workout routines. Thank you Sydney
I grateful for everything. Thank You! Sydney. Good day everyone.
Did anyone else lose count on the high knees and taps? It was hard for me to keep two counts. On another note, that last circuit was a toughie. I missed the modifications, so I just pushed through the regular exercise as well as I could. No time for rewinding this morning! Let's gooooo!
Same here! I can’t keep two counts either and I lose track if I hear Sydney’s 😂
I completely lost track too! 😂 I just moved on to the next exercise when it felt like I did about 8 rounds..
I hum a tune in my head while I do the high knees! should be around a 6 count right?
I actually loved the last circuit! It was challenging as hell, really had to focus!
I counted the high knees in my head and yelled the tap down numbers out loud to keep track 🤣 glad I wasn’t the only one
Loved this AMRAP and felt proud of landing the last routine with balance and strength in the end. Love discovering that my mind and body is way stronger than we give ourselves credit for. Believe in yourself, give it a try, keep going and celebrate the journey. Sydney and Dustin - you are changing lives for the better. By the way, I'm loving the new stage set.
This new quality is unmatched. 🔥🔥🔥
After two months of not exercising, I’ve come back to Sydney and I can already feel the rumbling of something amazing coming out of me. Throughout lockdowns Sydney connected me with my loved ones with online zoom workouts, provided the structure and now she’s become a self-love and me-time i so desperately need. I am so grateful for you!
Today I said not me doing armrap today. 5 mins in I wanted to quit - but I just thought, show up for yourself, I know you’ll love it. It’s a little hard and out of your comfort zone but you’ll love it. This is the self talk of growth. Usually I bully myself into doing things that are challenging and scary but you’ve taught me not to. You hold me accountable, teach me discipline and embrace each final point with me!
CRUSHED IT!
STF DAY 4 ✅🌴🔥✨👑
“Go be grateful for yourself”- Sydney
Crushed it 🙌🏽, my flesh was like you don’t need to do a workout today just relax, But God saying in my ear “My daughter press through you got this, you are more than conqueror!” Praise Jesus for His Spirit, pray everyone has a bless weekend! & also may God keep you & bless you sister Sydney 💖
I do love being in the AMRAP zone! My new favorite: one-legged burpees?? Who knew?!! Thank you, Sidney, for coming up with new stuff! (But do take some time off, too! We can live a few days without new workouts - don‘t burn out on us!)
AMRAP workouts are my absolute best!!!
I'm super proud of my self and of everyone on this chanel who crashed this workout. Today I was on pain is my 1st day of period and I feel like a 💩. But in the moment when my paintkiller start to give me effect I get up and crushed the workout 💪💪💪💪
that talk at the end... best pep talk i’ve heard in a while!! made me really happy!
This one left me feeling STRONG! I’ve struggled with knee injuries and IT Band syndrome, and working out with you has strengthened my hips and glutes to the point where I can jump again! Thank you for helping me get my function back!!!!!
I was so pumped up to crush Summertime fine 3.0 but I am fighting with Covid 😔😔. Anyhow I trust my body that it will fight , win, and will come strong.... Will continue once I am fully recovered....Keep the energy up guys . Stay strong AND Safe. Wear mask and avoid meeting anyone unless urgent 🙏🙏
"LIFE is the journey!" YES! That pushup had me starting with my negative thinking but I stopped, focused on my breathing and ended up doing 5 reps! So glad the focus is endurance and balance because I'm learning those are two areas that need work for me. Thanks for the positive affirmations, Sydney
Wow this was tough but I pushed through and told myself I'm not a quitters im stronger than I know.Well done everyone.Anyone else dripping in 😓 😰 😥 💧 ..😆 my human exercise queen does it againxxlove y Sydney
That was hard, especially the last 4 minutes 🔥🔥🔥 but we did it !!!!
Great job!!!!
I love the AMRAP style! I can really get into my own zone and push through and it makes the work out fly by. This is the first time I'm following Sydneys program day by day and so far I'm loving it, it's so nice to have the work outs set up for me and I always know I'm going to be challenged.
I also really want to second the notion that we should get some "breath, don't leave" merch! I'd be all over a sweater, a hoodie, or a cropped work out shirt
Can’t wait to CRUSH THIS WORKOUT!! Feeling much better with my rib, going to go hard and never give up.. SMILE 💞✌🏻💪🏻🖐🏻🥰
Loved AMRAP! Very grateful that there wasn't a camera on me for that last set! Slowest side one-legged jumper on the planet!
YES, Always love an AMRAP day especially when its FULL BODY!! love that style, bring on more please, lol
These full body AMRAPs are 🔥🔥🔥
This one flew by! And who knew I would love single leg burpees but that was my favorite part of whole routine, and I loved the whole routine so that’s saying a lot! Thanks for opening us up to new things, Sydney!
Wow!! Thank you Sydney! You start my day everyday with positiveness, gratefulness and make me feel happy about myself!!!!!!! Thank you so much!!!!! 🥰🥰🤗
I've never been a huge fan of the aesthetics of Sydney's workouts, but this set, these colour combinations and these outfits of STF 3.0 are gorgeous. ❤️
I love AMRAP, I cannot believe how my mobility has grown and able to 4 minutes without stopping. I did have to modify the push up at the end and the site up. Crushed it and feel confident. Thank you Squad family for the motivation. Love my girl Sydney.
We did it!! The cool down motivation moment is exactly what we need to hear to start the day. Thank you for being a positive role model to our daughters!
I almost skipped working out today because I didn’t think I had time. This was one of the best workouts I’ve done and I’m so in love!! So glad I showed up!
Love this AMRAP style, it’s awesome to get in the zone and just work. Thank you Sydney for the post workout stretch and pep talk, helping me stay focused on my goals and appreciate what my body can do. I hope y’all crushed it with me today, let’s be proud of our journey 😁❤️
Thanks you so much for taking the time for the encouragement helping our mental health!!! The exercises are just what I needed!
Lol. I botched that last circuit but I kept moving😅. Awesome week so far, of course!
WOW! This was THE TOUGHEST workout in my experience with Sydney so far! INTENSE is an UNDERSTATEMENT. I had to have a break before the second 4mins of arms cause my blood sugar dropped and my body literally couldn't go further, but I got me some chocolate to stop the shaking and FINISHED IT!
Thank you, Sydney for getting me out of my comfort zone to where I am in the right state of mind to get me through the workout and through the discomfort, so I finish up with the right mindset!
I get you, people! I see you struggling with whatever! Some workouts I don't finish, but I always make sure to show up every day and see what I can do and where I can get to, without pressure and lots o'motivation from Sydney!
I actually am a big fan of the AMRAP workouts. I've been with Sydney for years and am so excited about the explosion she's received. At least that's one good thing from Covid shutdown 😆
LOVING THIS PROGRAM!!!! BE GRATEFUL for sticking with it, for the effort you put in, BE PROUD of today!!! thankyou Sydney!!! GET IT GUYS!!!!!!!!
I absolutely *LOVE* AMRAP workouts! the cardio parts got me so out of breath 💕
Love, love, love, the amrap style...that last circuit on the other hand, is a different story.
Another great AMRAP challenge, that burpee finisher was brutal for me. I’m already not that great at burpees but the single leg was a lot even modified like I do it. I want to get better at them so I think I will look up which muscles need attention to be stronger in that move. Anyway, great job everyone! We crushed it together!! 💛💛💪🏾💪🏾
Day #4:
This workout is very good. The last circuit was a tough one, but as Sydney always says ''no matter what pace one is at, just keep moving''. I crushed it! Can't wait to come back here for day 5. Thank you Sydney and Team! ;)
I’m not sure what I like better. AMRAP or agility. Loved this workout. Those one legged burpees though 😅 thank you Sydney!
Highlight of the workout is the pep talk at the end. Thank you for reminding me to be grateful Sydney 👍🏼
Lol love the name of exercise #7! 🤣🤣We love ya too Sydney!!!
I love these types of workouts because I feel like I can sufficiently pace myself! Sometimes I try to rush the move because I feel there's not enough time to get as many reps as I need/want
YESSSSS! Everything about this workout was a yes!
Loved the last moves! I. Am. Strong. I. Am. Proud. Thanks Sydney!!!
I am starting to like AMRAP more each time we do them 😍
Loving AMRAP! Gives me the gym feel of getting at least four reps of each movement. Noticing how many I did each time, pushing the weight in each as well. I honestly love all the workouts. I wouldn’t be motivated if I did have you to be along with me. I do need to change the mind, you mentioned stop down playing yourself. I am guilty of that, all my negative thought never let me take that compliment.... I know I am strong and healthy, let it show! I am grateful for the strength you brought out in me!!
Day 4 - let’s go! So pumped for this 🤩🤩
I respect my body and I will try to stop the negative self-talk. Thanks Sydney.
So scared of the 45 minute workout but let’s do it 🔥🔥
The AMRAPs are my favourite workouts!
Amrap workouts are my favourite !! Ready to crush it !! !
I do enjoy these AMRAP workouts.
oh my god this one was TOUGH! i was ready to give up after two minutes but i pushed through it and now i feel amazing!
You don't have to earn it to be grateful, YES🔥🔥🔥
Sydney: Then we're going to flip over for plank knee taps.
Me: Girl, those are mountain climbers. lol
That was tough, and so good! #crushedit #sweatymess
🤣
See you already know the exact terminology for the exercises. Yahoo for recognition power!!!!
I love the pep talk at the end. I always felt whenever i did not reached my goal, i am disappointing myself. The day i binge on cookies, I’m a failure. And I always have to restart. But I forgot how I have lose 14kg and another 8kg should be another round of working hard and not giving up. That the progress is also part of the journey. Thank you coach💕
I am grateful for my ability to improve my health without anorexia stopping me💪 Also, about halfway through the workout, I had a large sweat wave, like the waves at the end of the video, don’t know why😅
I am melting!!! dripping sweat, burning calories, and getting stronger, Mentally and physically.