Lean, Defined Arms Workout & HIIT Cardio Finisher! | STF - Day 40
HTML-код
- Опубликовано: 1 июл 2024
- Your arms are going to thank you for this epic workout! Push hard to work the muscles that help tone your arms up: your chest, your triceps, and your shoulders! We are going to finish with some cardio to get a good sweat s grab your sweat towel and let's get it!
For the ultimate STF experience, join the Sydney Squad for nutrition guidance, accountability, and lives with me! www.royalchange.fit/sydneysqu...
We will work for 3 rounds of 45 seconds of work for every exercise and the workout will be an upper body workout focused on our PUSH muscles. We will also hit some quick cardio exercises to finish! The training variables we will implement in our workout today will be focusing on the selection of weight and the tempo of your reps. You will use weights that are 75-85% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body for 2 seconds to lengthen the muscle we are working and take 2 seconds to complete the contraction. Think of sitting into a squat for two seconds and pushing back up for 2 seconds without a pause at the bottom. You will aim for 6-12 reps for each work period and aim for muscle failure at the end of each exercise!
Exercises:
1. Incline Chest Press
2. Chest Fly
3. Close Press Pulse
4. Tricep OH Extension
5. Bench Kickbacks
6. Skull Crushers
7. Shoulder Press
8. Front Raises
9. Lateral Raises
10. Jump Rope
11. Inchworm burpees
12. Cross punch, sky punch
Stay up to date with our program at the Summertime Fine 2024 Playlist of workouts: • Summertime Fine 2024
SHOP AND PROMO CODES:
Royal Change Merchandise: shop.royalchange.fit/collecti...
Shop my outfits: liketk.it/4hTwD
Sydney Squad community: www.royalchange.fit/sydneysquad
GHOST supplements discount code “SYDNEY” saves you 20% www.ghostlifestyle.com/
Amazon Store: www.amazon.com/shop/sydneycum...
LET'S STAY CONNECTED:
Instagram: / sydneycummings_
TikTok: @sydneycummings_
Fan Page: / sydneycummingsfitness
Twitter: / sydneycummings_
Website: www.royalchange.fit
Chapters:
0:00 - Warm Up
0:33 - Warm Up
3:31 - Chest Press
6:46 - Chest Fly
10:01 - Close Press Pulse
13:16 - Tricep OH Extension
16:31- Tricep Kickbacks
19:46 - Skull Crushers
23:01 - Shoulder Press
26:16 - Front Raises
29:46 - Lateral Raises
33:01 - Jump Rope
36:16 - Inchworm Burpees
40:04 - Cool Down 
Хобби
Good Morning. It's my first 5am workout. I can't believe I'm here lol. I CRUSHED IT. I even went to failure on a couple. I'm feeling awesome. Great job everyone
Welcome to the 5am Crew!! Great job!
Awesome job!!! It’s so worth it. Well done 👍🏼
@@laurenlizzy thank you
@@laramiller4207 thank you
Way to go!!! Welcome to the morning club!!!!
I literally cried at the end 😭😭😭. My baby woke up at the middle of the video and I almost gave up. But I continued with her by my side. The cardio finisher literally fired something inside me 🔥🔥🔥 lets gooooooo
So proud of you Mama!
@@blednguessan6174 thank you🥺
Way to stick with it!!! That is so hard. Way to finish!
What a way to end the 2nd month of STF 2024. I was engaged in the workout from beginning to end. I feel so strong and feel that I've accomplished something big. Way to go SQUAD so proud of all of you for being here today. Have a great weekend.
Way to go🎉🎉🎉... consistency is the key even on vacation with a time difference. Proud of myself for showing up. ✅👌
Great workkkkk!
Me too Deborah! GREAT JOB! Have a GREAT weekend1
Way to go! We should all be very proud! Keep it up!
🌞STF 2024 Day 40 done, week 8 done, great job everyone!!!!!🌞
Great job crushing it! See you in Tier #3 on Monday 👏🏼❤️!
Fantastic job !
Great job today. STF is going so fast
Amazing work
Saturday workouts baby!!! This girl and her programs are life changing!! I see my nutrition as ways to fuel my body and it has completely changed my eating habits. Proud of everyone for showing up over the weekend! It’s not easy, but it’s worth it🎉
Yes I agree!! Packing more protein for sure!! Great job today!!
Yes it's definitely worth it great job
What a great workout 🔥! Feeling strong 💪🏼!! Who else surprised themselves in those burpees 🙋🏻♀️?! I can’t believe Tier #2 is already complete 🤯! Great job crushing it, team! Thank you for the push, Sydney ❤️!
Great job!
@@nakirach8668 thank you! you too!
Great job!!! I can’t believe I stuck with the push ups for all 3 rounds!!
@@marissam3610 ahh im so proud of you!! great job!
Proud of myself! I have been out of town and in different time zones for over a week and took advantage of hotel gyms to stay on track with STF! Nutrition has been a balancing act with a lot of eating out but I am ready to go full throttle once I am home! Trying not to overdo with the treats in the meantime. Hope everyone has great Day 40!
Great work! It's hard to keep consistent when traveling. And now we are on to Tier 3!!
So proud of you. You got this!
Proud of you too! Keep it up 💪👑
Way to crush it
Great work!!!
I had to go down to lighter weights just to finish the reps, but I kept going. We crushed it!
Great job today. For the last shoulder series I had to go one arm at a time but I stayed with it. Be proud of yourself.
Oh boy what a way to start a Saturday! I’ve never been so happy to see a cardio section 😭 Good job, everyone!
Great job!
Great job 👏
You are amazing
My arms were absolutely screaming when the cardio rolled around 😂. Agreed a perfectly timed distraction
Great job!
When my arms started shaking during the skull crushers! Thanks a phenomenal workout and program thus far. Bring on Tier 3. Let’s crush it Squad!
Wow. Good morning. Great job everyone. See you all on Monday.
@@luongo25able good job!
Way to crush it
Day 40 crushed 💪 I’m going to work on hitting my protein goal and meal prepping. I hope everyone has a great weekend! And great job showing up today 👏
Fantastic job on the workout today. Enjoy the rest day tomorrow.
I truly look forward to working out with Sydney everyday.
Great Saturday workout!!! Up and at them even on the weekend!!! Heading to. 8:30 massage….cannot wait!!! Crushed this workout!!! See you all bright and early Monday!!!
Great job! Enjoy your day!
@@valeriemartillini9346 thank you!!! You as well!
Can’t believe we’ve finished a month of workouts! So proud of everyone!! 😀🙌🏼
great job!!!
Done! Off to a mini vacation with the family. I'm going to work on hydration todqy. Feels good to get up early and move before they're awake 😂 have a great day!
Great job, enjoy!
@nakirach8668 thank you!
That was tough!! I am trying to improve my tricep strength, so I really pushed myself throughout this one. Loved the quick cardio at the end to really top off this intense burn! 😜
Great job!
Amazing work!!
Good morning Everyone! What a great workout to start the day! I can't believe we are going into tier 3 of STF already!! I am going to work on drinking more water and getting better sleep. Have a great weekend!!
Every workout done for the two tiers. Keep on pushing! ❤
@@karenpinheiro6166 thank you! You as well!
I've been doing these workout for a couple months and this is my first comment! I had to comment and say how much I enjoy this workout!! Sydney is awesome and motivates me to keep going. I can see muscle tone in my own body since I've started and that just makes me so happy! I'm a mom of three so I want to be healthy for my babies and God willing any grandbabies I have in the future! Thank you so much sydney for your time and effort! ❤️ good job to everyone who completed today's workout, my triceps are beat and I love it!!
No legs today 😂😂 lovvvve cardio finisher🎉🎉🎉❤❤
Yes needed that! Great job!
Nice work!! 🎉
fabulus, Syd. Thank you. Have a great weekend everyone. Be good to you!!!
“I talk a lot about how proud I am that you show up, how proud I am that you do this for yourself and I hope everyday that you show up here that you know Sydney’s proud of you for being here. If you gor 100% or if you got about 10% and you’re like whatever I’ve got, I’m here and I’m trying. I’m proud of you everyday that you are here. I am proud of you also in the days where you choose to prioritize your health and know that you need a rest. Rest is not negative.” - Sydney. Thank you so so much! 🎉
Great job everyone!! Glad you were working out with me or I may not have made it!🔥
That was so fun! I actually did yesterday's workout right before this one today. My sweat is ON! But I feel great. And between now and next workout, I am going to do a restorative yoga class tomorrow to help stretch out my muscles and just feel mentally better. I love this community! Thanks for being here for me. And I am here in Michigan cheering you all on!!
🎉 way to go 🎉 happy Saturday
I was feeling pretty bummed about myself, I really wanted to do the program but I've been super sick for the past month. This was my first day back at- Sydney's post workout chat is exactly want I needed! I'm proud of all of you for being here!!
Loved this! Sometimes taking a rest day is difficult for me. Thank you for the reminder of the importance of rest!
That was wonderful!! Great job today everyone! 🎉🎉🎉 WE CRUSHED IT!
It was a great workout - proud of you for crushing it.
I swear Sydney can here me! She asked if we are ready and I said no, her response right after - yes you are! Wowee what an upper workout that was. It was tough today. I am pushing up more but had to drop in a couple of later reps. June- we crushed it! Two complete months of every workout . 🎉 ❤️💪🏽🔥
Congratulations Karen (and to June) for crushing the out. You go GIRL!
Way to go!!
I crushed it!!!Favolosa 2/fase di ST F,orgogliosa dei progressi fatti,oggi un upper body,co un cardio pazzesco,grazie Sydney per i miglioramenti ottenuti,sei unica,grazie di cuore,grazie Dustin,il tuo team e you tube!STF è favoloso,n.40 super super super top!!!Buon weekend a tutti!!!!
Loved, loved, loved STF Tier 2 2024! Amazing. Proud to be part of this community!
🥳
I doubled this one up after catching up on the 40 min full body super sets because I took about two weeks off and I want to make up time lost but booooy are these arms shaking!
Proud of everyone who showed up!
Great job Sydney Squad!!!! I'm so grateful for this community and for Sydney and Dustin!
Awesome work
My hand turned to jelly 😂 I love it I want to get rid of the fat in my triceps this was good I tried the bench for them and it was nice great job everyone
Super Challenging. My arms are shaking but I am so grateful for Sydney that keeps us pushing us for our BEST Health. Thx Sydney!
Gradually catching up with my workouts after a weekend vacation. I'm happy and proud of myself for crushing this workout and month two of STF! Bring on month three. Thank you!!
Pushed through and crushed it! Planning to make an effort to eat something nutritious even though it’s the weekend. Healthy choices today! Great job everyone, have a wonderful weekend 🔥
Here! Let’s do it.
proud of you
Great job today!
@@LifeOrdinary87 you too. Great job!!
@@michellekiley6171 awesome job!
I loved the cardio finisher! I am really looking forward to my rest day tomorrow.
Way to go
Happy Saturday!! I’m trying so hard to go heavier on shoulder presses! I did 1 round at 20lbs and I was so gassed! Keep crushing it everyone!
I was in better shape last year and really got a handle on my nutrition and hydration. I'm about a week into working out consistently again, and am noticing it's a little easier to move my weights and body. But, you're absolutely right! Last year, I killed every workout because I carried my self-care beyond the workouts. It makes a WORLD of difference to lock into your nutrition, hydration, sleep, and rest when you need it, so I'm going to aim for exactly that. Thanks, Sydney and Dustin!
Crushed this! Tier 3 here we come! Let’s go!!!
Today, I treated myself to one hour of extra sleep, great workout everyone, keep up the good work, time goes by wheather we do somethingor not, i will work on improving my eatinghabits and drink more water!,
I will push myself now after i finish the workout...happy Saturday!!
Good job everyone!! Im going to work on my hydration between now and the next workout
Yay 🎉 hiit
Cannot believe month 2 is already over! Great job everyone!!! Day 40 and tier 2 done!
I feel the same way! This STF is flying by! Way to crush tier 2!!
Who else was surprised with their push-ups at the end?? I actually managed to do a few full range ones despite my muscles being tired. 💪🏻
Proud of myself! Really pushed myself. did yesterday's work out and today's back to back! I feel so good and strong . Tier 3 here we come🎉💪
Proud of you!🎉
Woah!! That jumprope at the end.. my arms were barely able 😂 so proud of me and everyone who crushed it!! Have a good day!! 💪❤️🔥
I know what you mean on the job rope, although, it's my favourite cardio exercise. Great job today. See you Monday.
Adore the colors Sydney is wearing today! So vibrant and energizing. Love a longer upper body workout, especially on the weekends, so added on 5 more minutes of tris and chest.
Proud of this team and myself!
You're amazing!
Wowza! 😳 Arms were spazzing on me! Awesome workout! Thanks Sydney and Dustin!
Warm arms.... whew!! Amaaaazing! I'm proud of you all and myself! 🎉🎉🎉🙌❤️
Awesome push!! Rocking it on a Saturday! We crushed it!! 🎉
Good morning! Awesome start to a hot sweaty weekend. Definitely hit failure on the triceps but so proud of myself to push as long as possible. great work everyone! 🔥🔥🦾🦾✅✅
Good morning every one thank u so much sydney ❤❤❤
I Am proud of myself for doing this workout. On holidays and I packed most of my weights!!! ❤
I made it. Thanks for telling me, once again, that reps are more important than weight.I didn't listen to Sydney or my body and really made my old shoulder mad. Missed a day of training but now I am back on track with ears wide open.
Felt so good to push in the chest press and tricep work-wowie!
Finished another month of STF! I’ve really been pushing myself and it feels great! Now I just have to work on my nutrition outside the workouts. Here to finishing this program next month happy, healthy, and strng!
🎉 second tier of STF done and crushed 🎉 happy Saturday everyone let’s get it ❤
Way to go!!
Arms, shoulders, and chest feeling swole like the hulk after that one. Loved it crushed it! 👍🏋️♀️💪🔥🥵💦😁💜🦸♀️
Good job!!!!!!
Crushed it! Can’t believe tier 2 is done!! This year is flying by!! Great job everyone !!
Great week of workouts Sydney - thank you! Crushed it. Also, love the workout set from today! Have a great weekend everyone.
This one flew by! Pushed to failure, went to half reps on a high weight for me and cannot believe how easy pushups feel now. Way to go everyone 🎉
Good job!!! That’s so great!
Month 2 down!!! 💪🏾 So proud of all of us. Let’s finish this last month strong !
That was brutal! Three supersets of the same muscle group was tough with HIIT afterwards but I survived. Great work today everyone!
Great job!!!! You did it!! Proud of you for showing up!
Working on nutrition! Great job everyone!
Thank you so much for this fulfilling tier 2! I am lifting heavier and have more endurance to push to failure. This month was brilliant and one of my favorites. I feel so strong, powerful, and motivated for the final tier!!
That is amazing!
Straight set are so hard, mentally and physically! Done!
We did you all!!!!
Blessed weekend for everyone
❤❤❤❤❤❤
I'll be back Monday 🎉
Great job!!!!!! See you Monday!!
My arms were def warm to the touch during this workout. I did tricep push-ups on my knees during the burpees and gave it everything I had. I took a nap after this one I was so pooped!
Crushed the last day of tier 2 on my 40th birthday! This was tough but you all can do it!! Give it your all for the last workout of the month!
Happy birthday!!! 40 and sooooo strong!!!!!!! Great job today!
Love the cardio at the end!! Gets me pumped for the day!!
I had a lot of stress to let go of, and pushing through this workout helped a bit. Choosing to be thankful!
5.30 am workout. I love my mornings. We crushed it guys ❤️
Good morning and happy Saturday! Loved the ending of teir 2 and looking forward to the last month of STF!!! My favorite was the last shadow boxing minute! Felt so good to get my heart rate up!
Great job everyone! June is done! Anyone cannot jumprope? How does she do it! omg
You are just Amazing! love from Iran🥰
To my team mates- WOW! Glad you pushed as that had my muscles talking back to me! Whoo! Keep up the effort! Let me work on my mind set on my "off " hours. Mind set to be more 'all in" going for it in 24 four hours rather than just one hour. Go Team! Sydney you looked lovely as always and I looked at my lower legs a bit while I was pushing and thought- hmmm pretty definition....
Wow. Not gonna lie, this one was challenging the whole way through. But I crushed it! Thanks Sydney.
Way to crush it!
Because I did, I will. Great job everyone.
Proud of you!!
Going to get “optimized between this cool down and welcome to your next workout “ on Monday. Golden.! 👑💪❤️🔥
Good Saturday morning 💪🏻😊
What a way to close out this tier! Holy cow!!!!! Not only was it an incredible burn but also the message at the end 💚 Sydney - you’re the best!!!
How do you always know what I need to hear???
Holy god, what a spicy workout. Thanks Sydney, crushed it hard💪💪🙏💪💪🙏🔥🔥😊😊loved the style. Adding 10 mins of abs to it. Have a restful Sunday all !
Almost didn’t join in todays workout but you all made me show up and crush it! 💪🏻
I crushed it! Thanks, Sydney and Dustin, for this amazing workout! Love and appreciate you both xoxox 💪 🥵 🔥 😘 💕
6 months into 2024 and I’ve completed every workout posted! STF tier 2 crushed!
Awesome Job!! 🎉
Amazing workout! Glad to get that in before a week of vacation at the lake.
Really liked this workout. Great! i feel stronger than ever. Thanks!!!!!!!!!!!!!!!!!!!!!!!!!
Hard, humbling and DONE ! Can't believe we're on to tier 3 already.
Thank you Sydney for encouraging us to push harder. I was playing it safe on the first round of shoulder press AND the push ups in the burpee circuit and with your encouragement I pushed harder AND did the push ups! Proud of myself!!
You should be! Way to go!
Well done everyone that wasn’t easy 😂
Great job!
Good job! You did it!!
What a finisher to tier 2 of STF! Excited to see what tier 3 will bring - let's keep up our commitment in the home stretch. Enjoy the weekend!
That was one of the hardest push I’ve done in awhile! So effective
Triceps are always killer for me and those burpees 🤯 Great push everyone!
Awesome job! Way to get this done!
Day 40 DONE!!! So proud if myself for staying consistent this month!! I'm looking forward to Tier 3 coming up! Let's Go!
YES!!! 2nd month ✅ Way to go everyone 👏🏼👏🏼👏🏼👏🏼. We are STRONGER 💪🏼💪🏼💪🏼💪🏼♥️♥️♥️♥️🔥🔥🔥🔥
Gesh!🥵 I had to press pause multiple times today. That was a challenge but I was able to finish at 100%. Great job everyone.🎉
Great job everyone!! We crushed it!!