Lean Arms Upper Body At Home Biceps and Back Workout Plus Abs Workout | STF - Day 22
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- Опубликовано: 3 июн 2024
- Welcome to the best back and biceps workout with the most spicy ab burnout! It's time for your lean and sculpted arms and abs to work it out today! Don't forget to grab your June program calendar here! shop.royalchange.fit/products...
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Are you ready to crush this workout together? Today we are utilizing the training variables around endurance and stabilization to push your body to build muscles and boost your metabolism to start losing body fat. Make sure you give the video a thumbs up, comment, and subscribe to the channel!
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 PULL muscles (back and biceps) and we will absolutely hit the best ab 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:
Left Arm Rows
Right Arm Rows
Back Flye
Superman
Hammer Curls
Supinated Curls
Preacher Curls Left
Preacher Curls Right
DB Sit Up
DB Jackknives
DB Toe Touches
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Хобби
![QUICK 30 Minute Upper Body *GIANT SET* Workout [ SHOULDERS, BICEPS, & TRICEPS ] | STF - Day 17](http://i.ytimg.com/vi/yEAF243c3dQ/mqdefault.jpg)
![QUICK 30 Minute Upper Body *GIANT SET* Workout [ SHOULDERS, BICEPS, & TRICEPS ] | STF - Day 17](/img/tr.png)
GM!! Can’t believe I got up at 5:30 AM to do this workout (normally noon workouts) because I knew I would be gone with mom and kids all day running errands! Boy did I want to sleep in but I feel SO Motivated to seize the day?! Keep PUSHING Everyone!!!!!
AMAZING JOB 👏 🎉
yes great idea to get up! for me it would be because the morning will be cooler. Great job!
Awesome work!
Great job today!
Amazing!!! I’m home for lunch and banging it out now! 🎉
I finally connected with rows in a way I never have during this workout. Sydney’s comment about not using your forearm at all finally clicked and I was like omg, I feel it! She’s probably said it a hundred other times in upper body workouts too lol
That made me check my body also!!
Way to find that connection!! Rows took me a while to really connect with too. Keep up the amazing work!!
@@tiffanygentry9567 thank you for encouragement! We will be life long learners! Im also finally learning the importance of cooling down! I use to always skip those until I injured my hip and shoulder. Happy to be recovered after those couple months!!!
Working out with Sydney never gets old!!! She is so amazing! I am feeling totally pumped after today’s arm workout!!! 💪❤️😍
I agree - she is the best! Good job today!
The best!
Good morning everyone! Day 22 upper body workout.. let's rock !🔥🎉👏
Good morning!🙂
@@corina.b1600so proud of you 👏
You rocked it 🙌
Yes 👍🏻💪🏻
@@chrisdumas7949 Thank you!🙂
OMG OMG OMG! What a workout! Arms burning; abs burning and something else may be burning but I don’t know what it is cause I’m focused on the arms & abs! 😂😂😂
Loving this feeling. Hopefully I’ll be able to get through the day within wrenching every time I lift my arms or breathe! 😂😂😂
Let’s get moving Sydney squad! We got this! Wooweee we got this! 💪🏽💪🏽💪🏽
Those seated bicep curls almost took me out by the end!!
Who else feels pumped? Happy Tuesday ya’ll🎉❤
We are STRONG and getting STRONGER 💪
Keep flexing teammates! 💪🏾
Way to go!
Big muscles!
Upper body strength,Let's Go!
Good afternoon everyone!!! This felt amazing today! Pushed to another level and beyond! Grateful for showing up and taking care of me!!! Keep up the amazing work!! 🎉❤🔥❤️🔥🎉💫🎊
Yesss!! Take care of YOU!! It’s okay and not
Selfish!! I’ve had to learn this myself! ♥️
Good job everyone! Another workout completed! Thanks Sydney for another great day. 💪
Good morning! Feeling strong and tired after this one!
Great job! 💪🏼
Pushing to failure, I can’t wait to see where My strength is after this tier! We got this!
Wooo that was challenging! Especially those preacher curls 💪
Great workout 💪
Yep! I agree! Way to crush it though!
Good morning everyone ❤
Way to get it done!
Been up waiting. Let’s get it! 🎉
Great workout 💪 worth the wait 👌
Well worth it! Stay after it!
@@yasminverhagen5658 yess. Good job.
@@user-xi4zb8ml7g yes. Good job showing up!!
Done! She has the best workouts. I know I'm going to feel this tomorrow (and probably later today) :) Have a great day everyone!
Me too...especially the abs. Great job finishing the workout. We are getting stronger and are getting the definition which Sydney was talking about.
Yes the Best work outS! AGree!
Great job today!
Love a good upper body day. Sydney’s workouts helped me so much as a new nurse. I could visualize my veins so well that I knew where to go to get IV’s on my patients. Thanks Sydney ❤️
Day 22 ... done!!!
❤❤❤❤
Let's go, people!!!
You all have a blessed day 🙏
Way to go! Right back at ya! 😃
Way to crush it!
Yes!!! Hope you had a blessed day also!
Thank you for the reminder of how muscles are made. I definitely need to work harder outside of these workouts. Great workout!
Thanks for challenging me in the workout. I pushed myself to the limit. well done team.
Another one in the books!
Favorite way to start my day.
Great workout 💪
1st workout back from Proximal Hamstring Surgery, March 27th. I've been so depressed without my Sydney workouts - happy to be back!
STF day 22 ✅
Day 22 crushed the burn was real 😅 I loved it
Great job!
great workout - happy Tuesday everyone - great job to everyone who has finished this workout - kudos to those just starting give it your all!!
Good Morning!
What a workout that was, I felt strong throughout that workout. Progress not perfection! 💞
Lesss go
Great workout 💪
Good morning workout friends! We got this! Keep flexing!
Good morning!! Great job today!! 🎉
What a promising first upper body day of tier 2! Pulled heavier already than I ever have before so I’m looking like I’m going to already get heavier dumbbells! Love the strength I’m already seeing in my core! I love Tier 2 of STF already!!! Let’s Go!!! 💪🏼💪🏼💪🏼🔥🔥🔥🥵🥵🥵🙌🏼🙌🏼🙌🏼☀️🏖️🌊🌴🦩✌🏼
I crushed it! Thanks, Sydney and Dustin, for this amazing workout! Love and appreciate you both xoxox 👌 💪 🔥 🥵 ❤️ 😘
Great workout 💪
Workout complete! I hope everyone has a fantastic Tuesday!
Way to go!!
Whew!!
Day 22 crushed! I pushed myself with those core moves.
Done!!!!
I LOVE weighted ab work. Really feel the connection that way. This was a great back, bis, and abs workout for sure. So happy it was 40 minutes!
Trying to embrace failure is hard, but we’re working on it😂🔥 Happy Tuesday! 😊
Let's keep getting stronger this month! Feels so good to FLEX and build our body and mind.
This was super hard especially the abs exercises at the end. I modified the last one as my abs were on fire and my neck was feeling uneasy. I finished the workout and now I know what I should be focusing on. ❤
So proud of everyone who showed up today and did this workout! You all are rock stars ⭐️ My back already feels it!💪🩵
Great job everyone. U showed up and made it. Keep showing up for yourself.
Happy Healthy Strong ❤💪
I crushed it 💪 thank you Sydney and my abs are on fire
Great job!!
Loved this upper body today. all the back work is wonderful for summer!! Great job everyone, keep pushing hard🎉
Wow this was a burner for real!! So glad I showed up for this this morning! Thank you Sydney and everyone here!!
Great job, everyone!!!
Crushed it! My core is definitely feeling stronger 👍👍
Upper Back day flew by today! Enjoyed that ab circuit at the end!!
Wow!! That was 🔥 Thank you Sydney for always showing up for us!!
Great job today!
I'm so proud of myself for showing up! And I can feel myself getting stronger. I have been struggling with dumbbells sit-ups but now I can do them and even advance in weight!
Great workout!!
WOW!! Feeling the burn. Muscle fatigue happened but now I feel amazing. Ready to take on the day. Thank you as always, Sydney!
Great workout! ❤️ Those preacher curls get me, but they will not win! I am STRONG!
Yay! Thank you! 🎉 Arms and Abs are always my favorite!
Workout complete! 💪🏼 have a great day everyone!
Great job everyone 👍. Crushed it 🏋️♀️
This was an oddly 'easy' work out... it went by fast! Congrats everyone for finishing!
Good morning! And great work everyone!! Loved feeling the burn this AM 💪
Fire! Fire! My arms are on 🔥 oooh wee, week 1 of Tier 2 showing me flames but I have every intention of making it through STRONGER! Excellent work Squad! Keep crushing it!
Oh my!!! I can’t feel my arms today 🔥amazing workout
Happy Tuesday everyone 🥳🇬🇷💪☀️
Feeling strong today!! Great job everyone!!! 💪🔥
Pulled as hard as I could without quitting before failure. Loved it, especially the abs. Crushed it today. Thank you!!
Great upper body and core strength builder. Thanks for always challenging and helping us to grow mentally and physically 😁
Woohoo! What a burner feeling swole ❤. Such an important reminder for me today that you can’t spot train a part of your body for weight loss. Incorporating more protein for muscle definition. STF ❤❤
That was a powerhouse 😊. Crushed it. Thanks Sydney
Way to get it done!
@@kathrinegreen1123 thank u.
Way to crush this one!
@@haleymelville444 🙏
🔥💪🏼who knew failure felt so good! Amazing job everyone for killing it🎉
Done and done! Went up in weights for every exercise! 🎉🎉
Nice work!
I love feeling so strong in my back muscles. Building that summertime fine bodyyyyy honey!!! Crushed it! 💪☀️⛱️
This was a doozy 😂. It was fast but dang I struggled!!! Got it done though and I feel great. Great job everybody, Happy Tuesday!!!!🔥🔥🔥
Yesss. Crushed it. Well done everyone. We are getting stronger.
Crushed day 22 Great job everyone thanks Sydney
Love your outfit!
Keep flexing!!! Great job everyone and thanks Sydney!!!🎉
CRUSHED it! Day22 !! 💪 Amazing Job!!
I’m strong 💪, and everyone that joined me today too!! Thanks 🙏 Sydney so much for helping us keep pumping,! Your constancy is the gold we need to follow get the results !!
So proud of you and all my teammates!
Great day everyone!
Love this workout… specially the abs exercise. 💪🏻💪🏻💪🏻
I absolutely LOVED this core finisher! Excellent workout overall, but the last three exercises were amazing together! Loved it!!
Good Morning! Did not want to press play this morning, but here I am and I am glad I did not put this one off until later! Great workout!! ❤
Day 22 has been crushed!! Thank you for another awesome workout!! Great job everyone!!😊
Well done everyone. Great job.
Day 2 wow that was great. Pushed hard.
Had to take 2 weeks off from a flare up of chronic pain but so grateful to be back and pushing it to my relative edge as I heal. Just a reminder to be kind to yourself in this journey. ❤
Great job everyone~
Thank you!!
Thank you coach
Love showing up for myself and that my little one cheers me on “good for you momma” ❤ he just did his first race and his goal was to keep going when it got hard. I love that he sees me doing the same. Thank you Sydney for helping me commit to this lifestyle once again ❤🎉
Crushed it 💪🏼💪🏼 can’t feel my back or biceps… but crushed it!!!
LOVED THIS WORKOUT!!!! Keeping the 2-0-2 pace has been so meditative, I can just count and let my muscles rrrrip and stretch!!!
Morning Squad. Missed yesterday's workout and combined it with today's. Tired but feeling strong 💪🏾 ❤
Wow, this is truly amazing! I get strength from watching your channel in Korea. I did pull-ups and push-ups as strength training, but it wasn't easy.
My favorite tier!!! Let's go strength 💪
What a great burn 💪🏼🔥!! Feeling so strong! Thank you for the challenge, Sydney! Great job crushing it, team ❤️!
I’ve been loving being back to push to failure! ❤
So proud to have completed this workout first thing this morning!
Great workout! Feeling strong!💪🏽 Great job everyone!
Great workout everyone ❤ you are strong.
Thank you Sydney!
Crushed it loving every single workout you are so inspiring thank you Sydney
great workout!
Day 22 complete! Keep rocking it everyone!!
Great one! And loved your comments afterwards too about diet!
Great workout today. Well done all