30 Minute Upper Body Push Strong Workout | PUMP - Day 7
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- Опубликовано: 23 авг 2024
- Today is an upper body challenge workout so be ready to turn up the intensity! We will work for 3 minutes and complete 8 reps of everything throughout our workout. I am showing you modifications this month with resistance bands so make sure to grab your bands if you will be out of town because you will be able to keep rocking with me too! I used anywhere from my 10 pound dumbbells up to my 30 pound dumbbells so grab yours if you're ready!
The exercises:
1. Shoulder Press
2. tricep Kickbacks
3. Chest Press
4. Chest Flyes
5. Arnold Press
6. Dips
7. Close Chest Press in Glute bridge
8. Straight Arm Pull Overs
9. Push Up Hop Ups
10. Single DB Shoulder Press
11. Chest Flye and straight arm pull over
12. Tricep Push Up Pulses
13. kneeling Chest Flyes
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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!
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.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 (31:59): "Do more things that make you happy. Drink more water. Have tough conversations. Be present. Be less digital and more interactive with actual people. Sleep well. Make it a priority, not something that will come when and if you can get to it. Then add value to your life with workouts as well. It all adds up to who you are and the best version of you being right here right now..." What a comprehensive and helpful list for addressing the foundational things that add to our overall wellness! Which one will you focus on today? For me, it's being present with my kids.
Well said Emmy!
@@angelaalmeida2734 thank you!
100% the best fitness RUclipsr out there. THANK YOU Sydney for everything you do 💪❤️
Quadruple 100% agree to all that you said here!
Total agreement!
100% agree!!!!
Agreed!!!!
So true!!!
I’m working on being a better person, on appreciating the amazing people I have around me more and enjoying the present instead of constantly worrying about the future.
Mental health is just as important to me in
my goals to a healthy life. Healthy, happy, strong 💪🏻
With you on this! So true. Gratitude for what we have right now.
Two things outside of fitness for me are: 1. Get back to reading! 2. More rest and being present in moment. Thank you Sydney!!
Hi! I recently got back into reading myself. Just wanted to give you a suggestion on an amazing series by David Baldacci. The 1st book of it is called Long Road to Mercy. After that is Minute to Midnight, then Daylight and the 4th book is coming soon. The main character is an amazing, strong woman, just like our girl Sydney so thought you might like to check out the series. Happy reading and have a great day!
yes the present moment. Me too!
Meet yourself where you are, be honest in acknowledging what is working well and what can stand to improve. We are all works in progress. Face things upfront instead of burying our heads in the sand. Do more of what brings you joy. Working out with Sydney brings me profound joy and happiness.
Love this format. Two things for me are: read my bible every single morning and eat clean every day!!
I’m going to get back into Gods word to remind me of how loved we all are!!!! In regards to my fitness, drink my water and get my protein in!!! Thank you Sydney for reminding us of what we need on a daily basis!!!
I'm feeling an odd combination of strong and yet weak as my arms tremble while I type this! GREAT workout Sydney! Crushed it!
exactly how I feel haha!
That is a perfect description of how I too am feeling about this workout.
What she said! Great workout.
Yes!!!! I’m like I can lift more than this and then I’m like nope not today. I feel strong yet weaker. I think muscles are trying to repair and we are tearing them up again. Big gains!!! 😂
Feeling weak or feeling challenged!? Change what you say in your head We are not weak we are challenged! Get it guys! Good job!
I stopped working out in February, no reason in particular, but I started to notice significant physical/mental health issues, those dark days lead to weeks/months. It seemed as I tried to come back, something happened. Too anxious/depressed/physically sick…I’m so happy to be able to move again with Sydney and all of y’all! That’s what’s great about this community, the team dynamics and support is like no other. My body is finally working like it use too and I’m so proud of everyone and myself for showing up. Let’s goooo!! ✨👏🏼🔥
One of my favorite quotes is "Exercise is a celebration of what your body can do, not a punishment for something you ate." And I think this is especially true as we are heading towards Thanksgiving and Christmas, when there's a lot of food around us. I hate it when I see that post circulating around social media around this time of year that shows the "Thanksgiving workout" where it shows what exercises to do to burn off each food you eat, from turkey to stuffing and everything in between. That is NOT. A healthy mindset. That is you punishing yourself. Enjoy the holiday without guilt, then just get back on track the next day.
Two things I need to prioritize is recognizing when I need to step back and address how I am feeling and learning to know when to set boundaries and when to push my self out of my comfort zone.
🥳🤩 Feeling so happy to have Sydney workouts in my life! It’s my 53rd birthday & a year ago I never would have ‘chosen’ an upper body workout as my bday workout - but so proud & pumped that I embrace strong now! Thanks for all you do, Sydney & Dustin!
Happy birthday!
Happy Birthday!🎁🎉❤️💪
@@aboutannie thank you!!
@@mekarand8388 ☺️ thank you so much!
Happy Birthday! stick with it..from the most senior of seniors doing Sydneys' work outs
Two things outside of fitness for me:
1. More one on one with each of my children
2. Increase spirituality
Thank you for the great workouts! Loving your programs! Day 7 is crushed!
Had an emergency appendectomy last week. I so miss these morning workouts with Sydney. 😞 I can't wait to heal so I can get back on board with these amazing workouts. 👍🏾
I hope you feel better soon! ❤
@@annauusitalo1770 Thank you so much!
I didn’t have enough time for todays 50 min push workout so I did this days. It killed me. Holy cow!! Loved it. Short but my arms are dead. Thanks Sydney. And I agree with Maddie Jane… you ARE THE BEST RUclips fitness influencer out there right now. I just cannot get enough of your fire and positivity. Thank you for being you.
Holy push ups!!!
Those Arnold presses got me saying “Ahhhhh”
Love these AMRAPs so much.
Cardio + Strength + Endurance
This is all Coach Sydney!
SHE is the BEST ❤
I need to do more of what makes me happy. Laundry and cleaning closets shouldn't be my weekends! I also want to be more present with my family. Thank you Sydney for the platform to express this and send it out into the universe!💪💪💪 Also, my arms are SWOLE!!!😁👍
The two important things that I do outside of the workouts are my Bible study in the morning and in the evening. Also, I meditate at night before I go to bed. These two things are important to my mental health. This workout was the toughest upper body workout I’ve ever done. I’m proud of myself for keeping the mind and muscle connection with the dumbbell that I was using for each move.
Loved this workout! 2 things I want to work on is being more present for my family (especially when I'm stressed) and taking stretch breaks at work when stressed instead of running to the kitchen for junk food.
At first, I was like: "darn, only 30 minutes today" but as I type this my arms are swollen and pumped! Thanks Sydney for another challenging workout, not matter how long the length of the class!
SYDNEY'S 30 MINUTE WORKOUT ARE NO JOKE.....WOO AMAZING...MY ARMS FELL SWOLL....
2 KEYS OF MY HAPPINESS....
1...COOKING
2...TRAVELING TO SEE NATURE
AMEN...THANK YOU SYDNEY YOUR DAILY WORDS ARE THERAPY.
Always amazing. I've been using my smrtfit adjustable dumbbells that I won. Namaste. Dumbbells were on my gear "to get" list, so thank you universe and Sydney. If I ever get up to 15lbs, I am excited. But it's about the challenge and drive, both of which I am lucky to love. Keep on inspiring us, SC. Today I will eat well, run a few miles with my dog, and try not to let work stress me out too much : )
I am recovering from a shoulder injury and I've been using resistance bands and OMG the burn is real! Thank you Sydney for being here everyday.
I am so proud of myself! I did the Arnolds with heavier weights!!! Outside of the workouts I need to get more water and do things to calm my mind. I'm so proud of this team!!!
Sydney Cummings I think another idea for you would be to put into print your inspirational words from the end of all your videos! I know for sure I would buy it! Your words always seem to really resonant with me and my life. Today's definitely did. Thanks for the work outs AND the words. 🥰
Amazingly, have a foot injury and this was brilliant Sydney, thank you for getting me this far, now I have to keep it up and I am sleeping better xx
My two things outside of fitness are: reading more books and drawing more! I have been struggling to make a good life outside of fitness, thank you for the reminder sydney!
Two things: going back to my first love which is art; doing more of it and more down time to focus on my mental health. Thanks Sydney
Two things I practice: Mindfulness and Gratitude! Thing to improve: Recovery
This workout was absolutely for my mental wellbeing! It is a busy and stressful week at work and I am focusing on taking care of myself while I barrel through the week. Thank you Sydney!
Wasn't a fan of armrep at first, but now I think it's really awesome. Thank you Sydney
♥️🙌
Great workout. My arms are shaking even as I type this. Those push ups at the end were torcher after all the other stuff we did. I survived and pushed through.
Today is a struggle for those with adjustable weights. Most sets are a heavy and a light so you’ll lost work time just switching out. Do overhead extensions in place of the kickbacks on round 1!
My muscles were missing today. Mentally I was ready but physically, my arms struggled. I’m Not sure why and it was really frustrating. I still worked as hard as I could though, and that’s always enough.
Still struggling with back problems - pushing through the workouts using lighter weights. Doing lots of stretching. Showed up and didn't give up. Thanks for the encouragement Sydney.
I am struggling lately. Lets keep on doing our best!
My nutrition is my next goal! Never had a positive relationship with food or exercise for that matter but I have fallen in love with your programs and finally feel good about my fitness journey! So next step is my nutrition!!
Do more things that make me happy. I have joy showing up here for me. Listening to your words pushing me to be better for me. Thank you. No more arms noodles. Strong arms.
Two things outside of the workout - meal planning so I eat healthy even when I am super busy and being more understanding of my mistakes. It happens and I can be so hard on myself, so it’s about cultivating that kind inner voice.
2 things that i'm working on outside of my workout , to be a happier person :
(1) have more time to do the things i like : playing instrument or roller skating
(2) appreciate people surrounding me by being more present and kind to them even on bad mood haha and ask what's up , how was the wkend and so on ...
Be here everyday, no matter what! And my other goal is to eat more healthy! Thank you for today! My arms are shaking and I love that feeling!!!!
Two things: I need more sleep and a little more time to myself. This is what I’m working on. I felt like I was getting in some cardio with this workout because we didn’t stop moving. Arms are on fire and I crushed it. Thanks Syd!!!
exactly felt that cardio zone tooo
Nobody knows how to make the most out of 30 minutes like Sydney!! That was awesomeeee
Thank you for helping us show ourselves how strong we actually are, Sydney ❤️. Sometimes it just takes a special someone to bring it out of us. I’m proud of anyone who showed up despite not feeling the best. I see you and you’re doing amazing. Much love ❣️!
I worked 12 hours last night and I just got home and am going to sleep. But I will be doing this workout when I wake up later, and i know it will be difficult because I'll be feeling so tired and discombobulated. Your comment reminds me that there are other people also struggling with getting the workouts done, but they always do it! I can too! Thanks for the motivation! :)
@@heidibushey3784 Please take care of yourself and listen to what your body needs, even if that’s more rest on this particular day! Not every day will be perfect, but each day is a blessing! I’m so glad my words resonated ❤️!
I’ve been doing your workouts 5-6 days a week for well over a year now. And not just because it’s awesome exercise. But, because of the way you approach health…focusing on overall well being. You are, by far, my favorite trainer I’ve ever tried!
Two things 1) More sleep 2) More down time. What a great workout Sydney. Smashed it
Upper body pushout workouts was really good eventhough my arms shoulders are hurting even now .I am feeling strong day by day.I am really enjoying your workouts.I expect more workouts for burning belly fat.Thank u for such an amazing workouts.
Today I did 2 good deeds--one for my mom and one for me. This was a killer 30 minute upper body workout. My arms are tingling with pow!
I have never been so happy with the way my arms are looking with the new pump style workout!
This is “I am proving how strong I am” kind of workout!
A little more sleep would be great:)
yess the amout sleep is what I NEED to increese
Crushed it!! Thanks Sydney! My two things are seeking out the things that bring me joy and bring more present.
Thank you Sydney!!! Staying off social more and young my water/nutrition game are 2 things I can do for my overall wellness.♥️
I'm working on reading my Bible daily and spending more time outside bc that's where I love to be!
This was the hardest one both mentally and physically for me yet- and I didn't expect that! But I'm glad of myself for pushing and prioritizing my goals - we all got this
Did I “crushed it” or did I “crushed it”….no doubt about it Coach. Thank you for the Power & Energy!
I had to work out late today, but my Sydney workout is my priority, because that brings me happiness! Thanks Sydney 🙏💪🥵
I love the pep talk today! Doing more things to make you happy!!! I need to be less digital and more interactive with humans, especially my sweet husband!
Thank you, Sydney! I need to work on 1. more reading and 2. more crafting. They both make me so happy and I don't prioritize them enough!!
Good golly! My arms were shaking so bad after this 30-minute KILLER sweat sesh! I just started your workouts last month and I'm so glad I found you! You're amazing 💪🏽💪🏽🤗🤗
Mindful eating and not being on social media in my free time so I can actually start to do things that make me happy 😊
Oh my goodness...I found this one super challenging!!! The two things I am working on is meditating daily and catching my negative tape in my head and being more aware of it.
Beautiful 💪💪💪Thank you so much Sydney🙏🙏 love it so much 👏 👏 👏 👏 👏
1) spending time with friends and family & being fully present
2) working on my perfectionism and letting go of imperfection
ive got the wobbliest arms after this workout! thank you for this short but effective video!
I loved this workout and it was such an amazing way to start my day! Really loving upper body strength and wow this made it burn and it feels great! feeling stronger than ever and excited to crush this month - thank you Sydney and Dustin as always xx
this is why i appreciate her and her content so much. she is so REAL.
also my arms are so noodly but i feel strong as well? haha
also 1. remembering that i'm only in control of my emotions and reactions and actions, not others.
2. going back into therapy is a good step, not a failure :)
Sydney asked us to type something we will focus on or make a priority and that is being a good mom, having a good mind set, and surrounding myself with good people. Great great workout I a really feeling this pump program . Could use some awesome massage type recovery . Hope you all had a great day today
the two things i can do outside of fitness is continue my hobbies and cultivate relationships with others. thanks syd!
Loving this 30-minute upper body push session Sydney. Your work rate on here is awesome, great to see you growing all the time. Love the studio as well. Carlos & Bex
Love how you chat to us at the end of the workout ❤️ and how outside things can also impact our progress. That hit home for me as I'm having some problems at home and feeling like it's impacting me a lot so I will start to try to sort them out ❤️
This is my first Sydney Cummings workout 🏋🏻 and I feel so good! So empowered , so encouraged and so strong 💪🏼 I loved it and I’ll continue to make her videos part of my workout routine
Need to get outside and mountain bike, AND get enough sleep! Your speech at the end of this workout was $$! Thank you Sydney!
I loved this workout! Upper body push is always a favorite. This is not a great option, however, for those of us with select-tech weights. I had to pause between each exercise to switch out or get my barbell or resistance bands to get creative.
Sydney----Feeling this workout!!!! I pushed and pushed myself for 30 minutes and beyond!!!!
I am working on nutrition and doing more things I enjoy! This is my self care goal for this month!
Arms shaking!!! 30 min and the pump is real!!!
Thank you always Sydney and Dustin. ❤️
2 things I need to do: eat healthier and eliminate junk out!
Address the issue that I’m trying to overcompensate for elsewhere! This was just the msg I needed to hear for last few days!
This is exactly why I love working out with Sydney!
In addition to working out I make sure I meditate and practice self compassion. Thank you Sydney for your motivational talks and fantastic workouts!
What even just happened?!?! Lol! That push workout flew by and I’m feeling that PUMP!! 💪🏼 working on hydration and nutrition to match all the work I put in!
Crushed it 💪💪💪🔥🔥LOVE the super setting and non stop PUMP!!! Physical challenge ✅ , Mental challenge ✅ Two things to work on outside of fitness goals?? 1- Having some tough conversations with Some family members 2-Reconnecting with some old friends - Thank you Sydney & Dustin fir making us dig deep!!! ❤️❤️❤️❤️
Two things outside of fitness are:
- be more present/spend less time on my phone
- to allow myself to take breaks or rest when I need it
I‘m in my last year of school and I just want to be as present and balanced as possible and you are definitely helping me with that, thanks so much!
My arms and chest are on fire and I crushed it 💪🏼 thank you so much Sydney
I worked out with Sydney on my birthday today and I feel great and strong thank you Sydney 💪🏼❤️
Those push ups with jump ups were killer! My arms and shoulders are definitely feeling pumped!
Doing anything to get outside in the sunshine helps my Heath and wellness! Loved this workout!
HAPPY HEALTHY STRONG with these amazing workouts Sydney put out there every blessed day.... Ty so much!!! ❤💛💚 N. 🙏🙏🙏🙏 every time..
Thank you for the motivational talks at the end every day! A little more sleep and more consistent with water intake.
The speech at the end 🔥🔥🔥 Sydney your timing is perfect 🙏🏾🙏🏾
Better sleep, and planning nutrition for the week for the family! Not just a few days! And my arms were definitely pushed today! Whoo!
Loved loved loved this workout ❤ Thanks Sydney!!💪🏾💪🏾
Arms are wrecked in the best possible way! 😅😅 Two things: more time reading and more time outdoors during the week! Thank you, Sydney!
I thoroughly enjoyed today's workout. Short, sweet, and spicy. There was no time to question if I was going to push hard. It was go from the start. I love AMRAP workouts and this was one of the best. I need to work on getting more sleep. I got to bed but then I lay awake scrolling on my phone past my bedtime. I need to put the device down and prioritize sleep.
Upper body push was great! The push-ups were tough but I knew I could do it & I Did!!! Crushed it!!
I am glad this was only 30 minutes this workout made me stronger!!!!!!! 2 things I need to work on is forgiving and loving every single part of myself
2 things for me outside of working out is working on my patience with my kids being in the moment and studying working towards a new career. ok that's 3 lol.working out and my health is really my main focus so I can keep up with my kids and be the best so the rest will follow. Thank you so much for these workouts!
I am a big fan of AMRAP workouts and this one did not disappoint. This may be my favorite arm workout so far!
I can’t believe how FASTthis workout flew by!!! Thank you so much!!! Arms shaking as I type!!! 😍😍😍😍
Thank you Sydney! I think the 2 most valuable things to add to this lifestyle is 1. Belief in myself/yourself 2. And the will to see it through
Have a good day everybody!
My 2 things….play guitar more and read more. 🎸 📚, also sleep more 😴….ok so I have 3! 🤷🏻♀️ keep up the good work Sydney. These workouts are perfect!
I love how motivational you are ❤ You said caffeine and lately I've been drinking an energy drink everyday because I don't like my job but I need to stop doing that. Love you so much girl thank you for everything you do.
I just love this workout. I can feel myself getting stronger and stronger. Thank u for helping all of us! Amazing Job
Whoo! Feeling the pump. I realized that we’re doing a lot more actual arms that aren’t broken up with cardio and abs this month so that weak feeling is warranted! We have really stepped it back up with the strength and it’s great. Can’t wait to see the changes this month brings!