30 Minute Back Biceps and Shoulders | FLEX - Day 9
HTML-код
- Опубликовано: 6 июл 2024
- Get ready to Sculpt Your Back, Biceps, and Shoulders with progressive overload techniques in this superset workout! This focused strength workout is perfect for individuals seeking effective, results-oriented exercises. Take your training to new levels and conquer your fitness objectives with this empowering regimen! Embrace the power of progressive sets, as each move is three rounds lasting 45 seconds each, targeting 8-12 reps per set. Challenge yourself to push beyond limits, aiming to reach failure by the third round. Opt for challenging weights to accelerate your progress. Stay attentive with our up next window, optimizing your rest periods for optimal performance. Included in our session are warm-up and cool-down exercises, making it ideal for busy people seeking impactful results through low-impact, high-intensity training.
Grab your March 2024 FLEX program calendar for accountability here! shorturl.at/wHI29
Exercises:
1. Rows
2. Hammer Curls
3. Back Flyes
4. Supinated Curls
5. Underhand rows
6. Hammer to Supinated Curls
7. Seated Shoulder Press
8. L Raises
9. Jumping Jacks
Chapters:
0:00 - Intro
0:39 - Warm Up
2:39 - Rows and Hammer Curls
8:55 - Back Flyes and Supinated Curls
15:10 - Underhand Rows and Hammer to Supinated Curls
21:25 - Seated Shoulder Press & L Raises
27:40 - Jumping Jacks
30:26 - Cool Down & Motivation
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
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. 
Хобби
Happy Friday!!! I'm so grateful for Sydney consistently releasing new workout videos; she has such great energy and keeps me motivated when I would otherwise quit!
Yes!!! I’m so thankful for Sydney!!!
Good Morning Squad ☀️
Great upper body, I'm feeling very strong 💪🏾
Thanks Sydney for encouraging all of us, I am struggling with my Emotional and Mental Health and this Community is a HUGE PART of my HEALING❤🙏🏾💯
Great place to stay healing and growing healthier both mentally and physically tally and physically. Keep showing up for you….you are worth it!!!
I am so glad you are here! Keep showing up for yourself physically and mentally. You will be so proud of yourself for overcoming. You are right, this community is a GREAT place to help you on your journey. BIG HUGS!
Good morning everyone! Woohoooo let's rock this upper body 👏💪💯🙌 Flex it day 9!
Good morning Chris! You rock, girl! Let's go!
What an awesome workout 🥰! Who else is feeling so strong 💪🏼?! Thank you for the challenge, Sydney ❤️! It’s so beautiful knowing that we’re all growing stronger together 🥺!!
Crushed it! Almost 2 weeks of eating healthy and staying consistent with tracking❤ I pushed HARD! Raked with mom yesterday and we made healthy pizza! Had such a great time! She is now eating healthy, it’s great for us both
I’m back! It’s been 3 years. Sydney is the best and I’m gonna get it back!
Proud of you for starting again. Sydney's workouts have changed so much over the last 3 years - always for the better somehow! Welcome back!
Happy Healthy Strong 💪 ❤
Day 9 done ! 🎉
Good morning Everyone! Back, biceps and shoulders 💪 crushed!! Let's get stronger together!!! Have a great Friday!
Happy Friday! I love the cardio burst at the end! ❤
Right!! It woke me up!
❤❤Great upper body workout!
I left that workout feeling SO SO strong, loving this month so much!
Thank you Sydney crushed it
Sydney you Are Still Looking fit And Healthy Keep Up the Good Work!😊
I'm going to habit stack a stretch after I pray in the morning or after my workout in the evening! Already did it for 3-days! My goal is a week. But I would like it to be permanent. Great job to everyone today, we are so strong!!! 💪
What a fantastic way to start this Friday! Thanks Sydney! I appreciate you and Dustin sooo much
I needed your motivation today, thank you Sydney. I love your habit stacking. That's what I tell people to do with flossing teeth. Go floss everyone!!
Got it in even on vacation. Thank you.
Habit stacking: I love it. My habit for the week will be to make sure I add protein to breakfast. Keep on crushing it.
I am experiencing more fat loss in flex programme compared to other programmes of Sydney. Pushing myself to hardest during workouts and trying to reach 10k steps daily.
❤
TGIF!!! That one felt so good and I’ve got a great pump in my biceps!! I really was able to tap into that progressive overload with the pause incorporated and a rep and a half in some sets! Now it’s time to stretch and cool down!!! 💪🏼💪🏼💪🏼💪🏼🔥🔥🔥🔥🙌🏼🙌🏼🙌🏼🙌🏼🥵🥵🥵
habit stacking!!! love it. Atomic habits is such a great book!
happy workout everyone!! thank you Sydney❤
Wow SO GOOD as per euuuush. Also the techno vibes really got my head in the right space in the tough parts! Thanks S & D!
Loved this workout thank you Sydney ❤
LOVED THIS ONE!!!!!
Whenever I do these workouts in a gym, I realize how *efficient* they are. Sydney packs so much into the time! At the gym I see dudes doing ten reps then sitting for 5 minutes. 😆 at that rate, this would be a four hour workout! I love the energy and push Sydney brings!
Yeah, but with the heavier weights (like 50 to 100lb plus), longer rest is actually recommended. Muscle gym workouts are a completely different approach to SC.
Wow 🤩 crushed it 🏋️♀️🏋️♀️
Thank you Sydney for all that you do!
Thank you for the awesome workout!!
I did the training while fasting. Im feeling great. Thank you Sydney!
Excellent workout
I've been slacking so much on the workouts, but decided today is the day I start again. I'm challenging myself to get up early every morning this week and get it done! This was a great starter for me. Challenging but not too much. 30 minutes said and done! Time to start the work day. Thank you, Sydney, for training me this morning!
31 weeks along...skipping cardio...lifting is plenty for me today! Loved it, thanks Sydney
This program has been incredible so far!! I'm extremely proud of myself for doing an entire round of shoulder presses with 25lb dumbells! Previously I was only able to do push press 25s. Thank you Sydney for pushing me every day. You're the best trainer I could ask for
Wow! Is this also for men? I am man and did this with my mother-in-law but it was brutal! I only managed with soda cans as weights but lasted only around 12 minutes in the video when my arms completely gave up and I stopped😟 My MIL did the full video with pairs of 15 and 25 lb dumbbells! Her biceps bulge thickly and are rock hard, and she has immense strengtb! I feel really low and defeated.
Yeah Buddy! Crushed it!
So after Wednesday’s long workout this really flew by!
I feel I am getting stronger and stronger without feeling exhausted
Thank you Sydney for your dedication
My “me time “ is every day during your workouts
Happy sunny Friday everyone 🥳🇬🇷💪☀️
TGIF!! BB&S day!!! ❤
Morning/Evening Everyone! Happy Friday! Back and Shoulder 💪We Got This🎉Let’s Go🎉
Good morning Farrah.. happy flex Friday 💪
@@chrisdumas7949 Morning! Happy Friday to you my friend! You Crushed it 💪🎉💕!
Good morning Farrah! You rock, girl! Let's get stronger!
@@kayevans2208 Morning Kay! Happy Friday We crushed this together💪🎉
Good Morning everyone thanks for the great workout Sydney! I love upper body workouts! I hope you all have a great day!
Dang!!!! Loved that workout ❤
Thank you, Sydney!🎉❤
Am been with Sydney over 3 years now and loved her work out and really transformed me to better me
Oh my, this flew by. Had so much fun. Definitely worked hard. Thanks Sydney
Tough workout today! Got it done.
Crushedddd it!! Happy Friday!
Great kickstart after the Easter weekend. Love Sydney's routines, there's always something new to push you and keep you motivated. Thanks Sydney
Worked hard today! Habit stacking making larger dinners to take leftovers for lunch the next day instead of mass meal prepping at the beginning of the week as I’m growing to hate the tedious work and taking the easy way out
Great workout .. Love the cardio at the end.....👍👍👍👍 Thank you so much Sydney...❤❤❤🙏🙏🙏🙏
You know a workout was intense when 3 rounds of jumping Jack's at the end felt as refreshing as a cool spring breeze 😂 This was amazing! Thank you!
I came home so tired from work, but I pressed play and I finished the workout 🙏🥵💪
I loved the music in this workout! Very intense and motivating! I felt like I was in an epic fantasy movie.
Happy Friday !!! Crushed this workout. My shoulders and biceps are on fire. It's all good tho. Thanks so much Sydney and crew . 💗💗
I crushed it. I will improve my protein and fluid intake going forward. Thanks for pushing me Sydney.
Great push at the end! My habit that I’m going to create for the next week is not giving in to sugar cravings after I get done teaching for the day and before supper! That is my worst time of the day…about 4 pm to 7 pm!
FLEX day 9 complete!
GRACIAS!!!! WOW, crushing it!!!💪💪
Thank you Sydney!❤
Sticking to my healthy eating and getting enough protein has helped me a ton! Also now that the sun is out later I can run/walk after work. ❤
This was awesome, really feeling good and accomplished! Thank you, Sydney!
Thank you Amazing Sydney, loved that workout! Have a great da everyone and keep smiling!!!
Wow that went fast feeling pumped 💪🏻
Love the added cardio at the end 👌
Crushed it today ❤
Great workout, loved the cardio finisher. Thanks Sydney, have a lovely weekend.
Flex'n for failure today and I definitely hit it on biceps and shoulders! Loved it and crushed it. Thank you!
Another 30 minutes conquered! 💪🏼
Happy Friday great upper body feeling strong happy to continue Flex 9 have a wonderful weekend
3/15/24 Tired but feeling strong. love these quick but dirty workouts
Thanks Sydney. Great wkt! Loved the pace.
Morning! Done, done and DONE🎉
LETS GOOOOOO HAPPY FREAKY FRIDAY
Morning! Happy Friday! Let’s GO🎉
Happy Friday! Feeling happy, healthy and strong with this workout.
Great job today squad!
fabulous Friday Work out! My arms are looking great,💪, Thanks Sydney!
I pushed up into higher weights this week and I’m feeling so strong after this workout (arms are shaking though 😅😂) I’m so proud of myself! Let’s goooo
Wonderful workout. My shoulders! lawdy!!! This week I am switching from rice to salad with my meals and for carbs going with root veggies. :)
This week has been tough doing the scheduled workouts. Instead, I repeated last week. BUT, today, I was able to do today's workout. I know it's a mental dilemma for me, and I will get each workout done eventually. Great work, everyone!! ❤❤❤❤ As far as nutrition, I WILL be more mindful of my food choices from this day forward. That's a promise to myself. 🙏
Great way to kick off your Friyay!!!!
YES!!! Love a good upper body workout💪🥵Excellent!!! Thank you Sydney💜
Happy Friday all🌼🌞
Thank you Sydney. Loved this workout!
Great workout! I CRUSHED IT! Thanks Sydney!
Yes thank you!
Happy Fantastic Friday Everyone! Great Upper body workout and I was struggling at the end and I made it. Today Sydney I am focusing on how to increase more protein throughout the day! Great Job everyone you got this!!
I crushed it! Thanks, Sydney and Dustin, for this super awesome workout! Love and appreciate you both xoxo 👌💪🔥🥵😘🤣
FRIYAY!! Love a good Upper Body Pump 💪💪
The workout and music were amazing!
This was a great way to start the week. I’m not doing this real time. I’m a program behind but still keep in on track. ❤
Loved it, curling my 7.5 kg weights and I'm so proud of me😊.
Crushed it!! This program is really making me feel how strong my upper body is getting
literally pushed myself to do this workout! am glad i did!
Great upper body burn 🔥 once again I pushed up in my weights. Thank you for showing us we are stronger than we think
Once again surprised myself w the upper body work! Love her idea at the end- habit stacking. An encouraging way to start working towards goals❤
Love a pull day!!! Shoulder circuit was 🔥🔥🔥
yippee going up! Finishing up Friday! Rocking good
Crushed it! 💪🏼 thank you, Sydney! ❤
Great upper body workout! My shoulders are on 🔥! Thanks! 😊
I crushed it 💪🥵 thank you Sydney
I love the super helpful reminders/cues along the way about form. They help me so much! I used to feel so awful after working out and now I feel like I’m learning so much about form it makes me confident to push into the workout more!
CRUSHED IT!!! 💪🏽🇨🇦
I crushed it ❤Flex Day 9🎉