30 Minute Arms & Abs AMRAP Workout
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- Опубликовано: 15 июл 2024
- This upper body and abs workouts may be one of my new favorites! Be ready to tone up your arms and your abs in this builder workout. Grab your dumbbells and get ready to push yourself, I'll be with you every REP of the way!
Make sure you're following the REPS Phase II Playlist to see each of the 5 workouts added each • REPS PHASE 2
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In today’s workout we will work for 4 minutes at a time and as we complete 2 reps of each exercise to start the 4 minute work period and then continue to add 2 reps to each exercise for the duration of the 4 minute work period. The mission is to build as high as you can in these two exercises! Focus on keeping a tempo of 2-0-2 to make sure you are getting hypertrophic gains! I also want you to focus on your breath and really targeting one specific muscle at a time. The dumbbells I used for this workout are 10 lbs, 15 lbs, 20 lbs, and 25 lbs.
The Exercises:
1. Chest Press
2. Bent Rows
3. Leg raises
4. Sit Ups
5. Hammer Curls
6. Tricep OH Extension
7. Reverse Crunches
8. Toe Touches
9. Plank Drag Push Up
10. Hollow Hold Tricep Extension
11. Sit Up and Shoulder Press Finisher
0:00 - Intro
0:16 - Warm Up
2:16 - Chest Press and Bent Rows
7:16 - Leg Raises and Sit Ups
12:16 - Hammer Curls and Tricep Extensions
17:16 - Reverse Crunches and Toe Touches
22:16 - Plank Drag Push UP and Hollow Tricep Extension
27:16 - Sit Up and Shoulder Press Finisher
29:16 - Cool Down and Motivation
Make sure you're following the REPS Phase II program playlist this month! • REPS PHASE 2
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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. 
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Good morning from New Zealand. Sending encouragement to anyone who's just starting out or struggling at the moment. Know on the otherside of the world is someone cheering you on!
I love abs and arms together! The push up and drags def won this one!
push updrags definitely the hardest for me. great workout!
I crushed it 🎉 Just press play and do it ❤ Happy Sunday everyone 🤗
Loved the format of this workout! The push up and drag circuit, as well as the two minute finisher crushed me. But I loved it!
Good afternoon! I felt like a beast after the workout. I slept well, and I was ready for our workout. Have a good weekend, everyone!
Oh Wow!! Push-ups are a chaallenge for sure!!
Good morning everyone! WOW this looks awesome.. I been down with a cold all week.. now time to play catch up. Let's CRUSH this Friday workout ❤
Morning Chris! Hey I’ve missed you my friend! Welcome back I’m happy your feeling better! You Got This💕
@@farrahmcclaritythank you. WOW that was tough first day coming back in 4 days. 😮.. I feel like a star right now. Thank you for your motivation ❤
@@chrisdumas7949 Your Welcome! Have a great weekend!
The push up and drag was the most challenging one for sure! Crushed it
Wowwww see you tmr ❤❤❤ i'm from thailand 🇹🇭
Those darn push-ups ain’t what they used to be but they still be 💪❤️🎉
That was a good one! Push up pulls were definetely the hardest!
push up, drag!! Thank you, you're amazing!!
Amrap is not my favorite but I crushed this by having a yes you can attitude!!!! Thanks Sydney for always pushing me!!!
Amrap is not my favorite either and it seems Sydney is adding more and more of them!
Whew! Good morning from Maui! The plank pull-overs just about did me in.... until those seating presses! My shoulders are feeling it! Thanks, Sydney!
Thank you Sydney! I needed the speech. I'm getting sick but hey, I'm here!!
ooo bicep curls & push up slides! Great workout-Flew by!
Loved this workout. All abs combos were my favorite and also super hard. Challenges me every time. Thanks Sydney.
I crushed it!!! The hardest ones were the abs. I have let them go and I can tell. I need to work on them like usual.
pushups and drags, Oh my God! Thanks Syd for another great workout 😘💪
Morning/Evening Everyone! Happy Friday 🎉Let’s end this week by crushing this Amrap workout! Show yourself today that you got this💕
Another great workout. By far the push-up drag and drop was challenging which made the finisher very challenging. I struggle with shoulder presses at any time sitting ones are really challenging. But here I am at the end completing it all. Thanks Sydney and Dustin and all those around the world working along with me.
Definitely the push up circuit was the hardest for me 💪🏻
Oh my goodness love how 30 mins does not mean an easy work out. Loved the burn… thank you TGIF
Well THAT certainly woke me up, wow I loved that format (even though I loved to hate it during that pushup series!) - what a challenge to kick off this Friday! Get it friends!
Definitely an emotional morning for me after finding out about the unexpected death of my friend at work yesterday, but I looked to Sydney for her beautiful inspirational words, and to channel my energy towards a great burn! It wasn't my best workout but I am so glad to hear her words of encouragement. The plank pushups and the finisher were definitely the most challenging but I am determined to do this workout again!!
So sorry for your loss.
So sorry, good for you that you did your workout
You motivate me everyday and really liked the format and combos. It is a two thumbs up day!!!
Yasss!! Loved that arm AMRAP💪 Happy Friday!!
I crushed it! Thanks Sydney and Dustin for this great workout! Love and appreciate you both xoxo 👌 💪 🥵 ❤️ 😘 ALL the ab circuits were the hardest for me😂
Push up drags with the hollow hold tricep extension was killer!!! 👏🏼 really felt the burn. I loved the layout of this workout it was quick, efficient , and made me feel totally accomplished !
Done! Really working on isolating my core and not recruiting other muscles, so scaled waaaaay back to the very basics but it was still so challenging!
Four minutes sure does go by fast in this format! Love arms and abs workouts.
My arms 🔥🔥
Amazing workout. I was feeling so strong today🔥 because my legs are very sore from your previous workouts, I decided to do arms and abs today 🔥 the push ups where for me the heaviest to do ,but I did it. And the finisher was 🔥 my favourite. 💕
Whew that was tough! For sure the push up and drag, and then the finisher were the most challenging for me! Thanks Sydney, you're the best.
This workout was a good one, the reverse crunches and the finisher got me.
I love ya right back! The most challenging was indeed those push up drags…had to drop down to my knees and naturally the final set, I started with a 20 lbs weight in each hand and ended with just one 20 lbs weight in both hands, but I did it! Appreciate you more than you’ll ever know Sydney. Thank you for showing up everyday 🙏👑💪
This is great! Thank you!
What a great way to start the day WOW ! Thank you so so so much Sydney to help me everyday to become the best and strongest version of myself !!!
the push-up drags were definitely the most challenging, especially coming near the end of the workout. Good stuff!
I am continually amazed by how great Sydney's workouts are and how she knows exactly how we are feeling! Technology is amazing, I think you can see thru the TV!! :)
I was tired today and at the end she spoke directly to me and just said to do your best. This is why I wake up every morning and push myself out of bed and get to the TV. My friends always ask, How can you work out at home by yourself? I don't, the whole Sydney Squad is with me and I hear Sydney saying, Come on, you can do it! Thanks for all the encouragement, love you!! 😘😘
I crushed it and my arms and abs are loving it, thank you Sydney
Ive been sick for a week, but finally felt like i could try this. Took it easy on myself, and feel great i finished. Plank pulls with the push up was definitely the hard one. But i crushed it! Happy Friday to everyone.
crushed it!
I watched this beforehand and I was like hmmm…. I don’t know- but I trusted my trainer and I absolutely LOVED it❣️ the plank drags were TOUGH!!! Love her post talk as well, have lots of birthday parties and holidays coming up and trying SO hard for zero alcohol - but I’m going to remain STRONG outside of my workouts !!
Holidays will be hard but you'll be so proud of yourself for keeping the healthy mindset and staying strong! You don't need the empty calories, drink sparkling flavored water in a wine glass :) Mind over matter!
@@roxanea2392 thank you so much for a great idea 😊
Had to make this one my own today... tough day at work but I showed up for myself the best that I could and got it done
Crushed it! Strong and getting stronger. I doubled up on arm stuff as I am over 24 weeks pregnant.
Good Morning All! Let’s kill it! 🎉❤
Good strong workout. Thanks Sydney & Dustin
Done! Thanks Sydney 🙏 nice weekend everyone 😘
Surprised myself and did 2 hammer curls with 25lbs! Couldn't do anymore, but I did 2 🎉 The planks drags and hollow tri extensions were hardest for me today. Great workout! 💪
The whole workout was challenging but the push up series was 🔥🔥🔥Thank you so much Sydney and Dustin. Have a blessed day everyone .
Thank you for always pushing us to our limit!! Awesome workout!👍🏻
Push up ad drags were so tough as was the finisher. Thank you Sydney and have a great weekend everyone. Keep on giving your best effort.
Crushed it. Thanks for all the work you put into these.
What a great workout, thank you!
Loving this month feeling strong 💪🏽love how you create such different workouts so we're never bored. Last round was tough but loved the challenge. Thank you Sydney ❤️ 💛 🖤 🇦🇺
Great workout! Thanks 😊
Loved it❤. Thanks
LOVED this one!!! Thank you Sydney ❤❤❤
Thank You Sydney!! 60 and going strong thanks to you! You are the most inspirational person I know❤
Loved it
Love/hate for these 30 min! I always can trust Sydney is going to give me what I need and I just hit play!
The last circuit was the hardest.
Really loved this one! I agree with others that the pushup drag was super challenging, but I feel proud that I kept up and stuck with it! ❤
I lovvvvvve AMRAP workouts. As someone who has not been very consistent during the REPs programs, this was a great one to jump back in with. Thank you, Sydney and Dustin -- have a great weekend, team!
Loved the combos!!! 🔥💛💛💛💪🏽💪🏽💪🏽💪🏽Thank you!! 🥵
Push ups and drags were the most challenging but, I stayed on my toes for the most part!!
Great. Made me work, focus and LISTEN. Think the push up and drag was a kicker!
We made it to Friday! I hope everyone has a safe, happy and healthy weekend! Great workout Sydney...thank you with all my heart for being my trainer now for 3 years!
The burn is reallll😊, love the combo.
Loved this workout short but very hard workout Thank you
Awesome workout!! LOVED this one!! Thanks Sydney and squad! This is my therapy, it’s what keeps me sane! Just know I’m cheering you all on!!💪🏽🏋🏽♀️
did this on thanksgiving, great way to keep on track!
Fun workout!!! Thank you!!!🎉
Awesome combination! 💪🌞
Wow! That was tough, but gooooood!
Finally starting to feel stronger in my abs. Two months ago, I couldn't even do one situp without having my feet locked under the edge of the couch. Today, I made it to the third round of situps before I had to have my feet held down.
Love the 30-minute workouts! Most challenging circuit for me was probably the last one...sit ups with shoulder press.
Thanks!
Thanks Sydney! Another great workout - think chest press and bent rows were my favourite today!
Love an AMRAP! Thank you
Thank you Sydney. Push up drags we’re the most challenging. Happy Thanksgiving!! 💕🌸💪🏼👍🏽
Plank sweep through beat me today Sydney 😮 love an AMRAP workout 💪🏻 happy weekend everyone ❤
Same as you Sudney,the push up drag !! That was a toughy . Thank you Sudney
Amazing workout 🎉 i love the builder reps really helped push me to use heavier weights. And the straight abs and arms. The ab burnout was real 🔥
Arms and Abs are my favorite!!
Thanks Sydney❤❤
That was tough! I loved it! Thanks! 🙂
Loved it!!!
There were tough moments here and there, especially on the abs circuits for me today, but crushed it 💪
Most challenging move for me was the Finisher! Felt more like The Punisher! But I also felt really good afterward! Thank you once again Sydney for another amazing workout! Have a wonderful weekend everyone!
That was a good one. Thanks, Sydney!
the hardest part of this workout was the end of it made it through so happy each and everyday I workout with you THANK YOU SYDNEY .
Loved loved loved this workout!!!! Like you said those darn push up pull throughs! ❤❤❤❤
Really enjoyed this!
Thanks Sydney for a good combo, a great way to end the week. Crushed it strong😊💪💪💪💪💪💪🔥🔥🔥🔥have a great weekend all !
The finisher! Wow!
Great workout!!
The push-up, dumbbell drag was also the hardest for me! I love an AMRAP style workout and crushed it. Thank you!!
Great way to start my day!! The pushup/plank drags were humbling to say the least. Loved the AMRAP builder!
Loved the reverse crunches and toe touches