30 Minute Back & Biceps AMRAP Workout
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- Опубликовано: 22 авг 2024
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Today I am 39 weeks pregnant and I'm so thankful to be able to rock this workout with you!
Today's workout is an upper body workout where we will target our back and bicep strength. This workout was so much fun and I can't wait to see you pushing yourself through this one!
I used anywhere from my 5 pound dumbbells up to my 25 pound dumbbells for this workout.
I also used my bench for some slight modifications so grab yours if you need it!
Exercises:
1. Bent Row Alternating
2. Back flyes Alternating
3. Kneeling Long Row Alternating
4. High Rows
5. Standing underhand rows
6. Birddogs
7. Hammer alternating
8. Supinated Curl both
9. Left Arm Bro Curl
10. Right Arm Bro Curl
11. Hammer Curl Drops
12. Curl hold and pull to ribs
13. Curl pulses
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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!
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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...
It's Sydneys due date!! So excited for them!!
Congratulations on the birth of your baby. Wonderful news! Praying God's richest blessings on you all
I am becoming the better version of myself. I’m stronger than I think. 💪🏾💪🏾💪🏾
CONGRATULATIONS on the birth of your beautiful baby boy, I’m sure you will be incredible parents 🍼♥️
She post that video & gave birth on the same day! Superwoman no less! Love & all the best wishes for you & your family😍
I am stronger than I think! I have indeed been the greatest barrier to myself- time to let go of the boundaries!
Hey Sydney, i just wanna thank you for training and motivating us! I didn’t do any program completely yet but i do your workouts for up to 4 days a week, and i lost almost -27kg! I am absolutely proud of myself for getting this far and feeling fitter than ever.
Please never stop so that we don’t stop🫶🏼 Big Thank You!
You should be proud 👏 Just keep on crushing it. Sydney has the best workouts.
@@marilynmiller8670 thank you 🙏 yea she’s the best
- 27 kg?!! Congrats!! We are so proud of you!!
@@lilianaalves5355 thanks a lot🫶🏼 i appreciate it. It was hard but it was worth it 🥳
When your grip strength can’t match your muscle strength…the struggle was real. Loved this upper body workout.
Well said! Same struggle !
Crushed it!! Pushed heavy weights!! Didn't need to Drop down I'm getting used to heavier weights 👍👍👍👍🤗 started heavy I think having the lighter dumbells there helps me get through with the HEAVY WEIGHTS!! I am strong than I think!!!
Love this!! Me too! 🔥🔥❤️❤️
Congratulations ❗
I am stronger than I think! Best of luck with your baby! YOU WILL ROCK!
YES!!! PUSHED MYSELF!!!! FELT TIRED AND SORE BUT KEPT GOING!!!!!!! 😍🤩😍🤩😛😛😛😛😛😛😛
Yes I am stronger and more capable than what I ever thought I was!!
I will challenge myself everyday and will not give up! 💪🏼
crushed it!!! lets go sydney squad!!
Last BB workout of the month. YAY.
Put yourself to the test to realize your full potential, get out of the way of yourself by scattering your closed beliefs and open your mind/heart/body to new heights. We are stronger than we think.
I'm stronger then I think Sydney! Thanks for an amazing , yet challenging upper body workout Sydney!! YOU ROCK!!!🔥👊🏾🏋🏾♀👊🏾💪🏾👍🏾
I am a very strong and positive person. I crushed this workout. I love doing all of your workouts videos. Your r amazing excellent job
Congratulations to the new mommy!!!! God bless your baby boy and the new parents , and enjoy this new journey, they grow up on the blink of an eye, I’m beyond happy for you!!!! You’re the best Sydney!!!!!!❤️❤️❤️
Congratulations to the best supporting , motivational woman , and fitness trainer that have been there for me through her workout videos , you are that best friend that I wish I have!!!!!
Resuming my workout with Sydney at 26 weeks pregnant 💕🥰missed it so much!
I am stronger than I think! 💪🏻 crushed it!
I'm stronger that I think! Congratulations for the newborn so cute!💖
Feeling stronger everyday!
My internet died during the workout, but I came back when it was back on and finished! Thank you!
That push up circuit!! I hate push-ups but did them all ( no knees!!) for the entire time 🙌 Stronger than I think 🎉🎉
I'm stronger than I think!💪❤️
I love those shorter workouts 🥰 I crushed it 💪 Thank you so much 🤗 I'm stronger than I think 🙏❤️🍀
Congrats on the baby, Sydney and Dustin. I had a feeling something is happening when there weren't insta stories. Welcome to Sydney squad, Ari Drew ❤️
I'm stronger than I think thank you Sydney for this workout. 🙏
Thanks Sydney for a good 30 mins upper body workout. Crushed it & happy weekend all😊💪💪💪💪
Thank you @Sydney for another wonderful great workout. We are stronger than we think!!!
I’m stronger than I think!💪🏻
Crushed this workout!! I am stronger than I think.
Love, love, love her. Great workout out and encouraging to everyone!
I am able to do way more pushups than I used to…4 SURE 🎉
I ❤ strength training and testing my body to that next level!
No QUITTING…just GOOD techniques & pure endurance with Coach SC ❤
I’m stronger than I think!!! Crushed it!!!!
Oh snap! I burnt some calls on this one. Woohoo. Feeling amazing. Thanks Sydney ❤❤❤
Sydney's Daily Wisdom (32:26): "Just start believing in yourself. It sounds so simple but it's something a lot of us don't do - just believe that we're capable of more than we're doing. It's very easy to get through a workout. It's very easy to occupy time and space, right? But if you think I'm actually capable of more than I'm doing right now, and you step into that, you're going to surprise yourself and you're going to continue to grow and that's what life is about - becoming the biggest version of yourself..." Such important words from Sydney today, on a day I'm doubting everything about myself.
Woohoo 🙌🏼 June Workout Complete, I crushed it! 🙌🏼🏋🏻♀️💪🏼✔️
Stronger every day! Thanks Sydney, you are inspiring!
i do not have much time to do workouts from other people on youtube. But I have joined yours many times. My grip strength and biceps strength have definitly improved
I'm stronger than I think - thanks Sydney great workout. Baby boy Houdyshell is due today - congrats to you and Dustin. Hope you don't have to wait too long to meet your beautiful boy.
Oh my word Sydney! I have just checked in on you for the first time in 6 months. I trained with you for over 12 months with great results, however signed in to a gym, purely for the social aspect as now retired. You are such a trooper, you look awsome. 39 weeks pregnant and still going strong. God bless you, you are a credit to your profession and yourself. I wish you and Dustin and your baby all the best for the future, you are are such an inspiration and helped me through a bad time and soo many others I'm sure. Sending lots of love to you. xxxx
I can tell my biceps have gotten stronger. I haven’t had to drop down in weight. Time to push heavier
I'm stronger than I think!!! Crushed it!!!
Thank you, momma! This was epic. We are stronger than we think:)! Crushed it.
This is the best way to start my day! 💪🏼🌟
I crushed it!!! I am stronger than I think!!!!
I am stronger than I think. I pushed myself into heavier weights, and even though I had to rest a few times, I kept going.
The variety, the burn, the sweat, THE WHOLE WORKOUT!
So much fun! ☠️💪
Thank you Sydney 🌻
#SYDNEYSQUAD ❤️
Stronger each day used my heavier weights loved 🥰 the workout 🏋️♀️
This was a doozy but I loved it. Was able to see where I’ve improved and make new goals for other areas ❤️❤️
Good luck and congratulations on being parents. Much love to you all 💜💜💜 Stay safe everyone~☆
I’m stronger than I think!! 💪 Because I 🏋️♀️ every day along side with you and all others and that keeps me motivated!! Big thanks ❤️
That was great!! Short and intense. Happy due date Sydney. I hope baby H comes just as quick as this workout did today. Sending you love and blessings. 💙💪
That baby boy is coming out soon!!!
Already did on Wednesday. Name is Ari Drew 😊
OMG, you are one tough, strong woman! Can't believe you and that little guy are still rockin' it at this stage. You're awesome!
Whew! My grip was sore after this one! Thank you Sydney :)
I am stronger then I think! 💪🏻
I’m stronger than I think ❤️❤️
Crushed it!!! I love amraps!!!
I am stronger than i think!! I did it 😊
You’re amazing. Pushing through these great workouts being fully pregnant. And not a mention of the little guy working out with you. So focused it’s really impressive. Wishing you a beautiful labor and delivery and a gorgeous healthy baby boy. Xo
Awesome amazing workout. Thank you Sydney for making m think I AM STRONGER THAN I THINK GOD BLESS U AND YOUR FAMILY ALWAYS❤😊😊
Great muscle builder crushed it…. Thanks
congrats on the baby
I crushed it 💪🏼!! Thank you for helping us recognize that we’re always stronger than we think, Sydney ❤️!! We are so grateful for you 🫶🏼!!
I'm stronger than I think 💪🏽 Hubby and I crushed it 🤜🏼😘
I’m stronger than I think! Increased my weights today and crushed today’s AMRAP! Loved this workout. 🙌🏼💪🏼💪🏼💪🏼
Wow, that seems such amazing strength! What dumbbells did you use? I have always been very weak and unconfident and really struggle very much. My mom told that these lessons will help me build very thick strong arms and great confidence! I did this lesson with my mom. It was really hard for me. I did bro curls with 1 lbs dumbbells and my arms just gave up. Is it very weak? My mom did bro curls with 20 lbs.
Crushed!!! Love AMRAPs!!!
Crushed this workout with our dropping down to a lighter 💪 weight
Amazing workout! Pushed hard to maximize my strength!
Omg congratulations beautiful thank you for aways help us get back on track
Great workout and even greater confidence.
Loved the format! I used heavier weights and didn’t have to drop down. Lots of burn and mental struggle but I pushed through and finished strong. Sydney, thank you for these challenges everyday and for rocking with us. You are right, WE CAN DO STRONG THINGS! 🔥💪🏻❤️
What was the weight you used
30#s on rows, 20s on hammer curls and 15s on biceps. Biceps is a little tougher for me to push up BC of grip issues with rt forearm.
I am stronger than I think ❤️
Oh the biceps... hot to the touch! 🔥💪
Crushed it!!🙏🏾🙏🏾👏🏾👏🏾💪🏾💪🏾💪🏾💪🏾♥️♥️♥️
I’m stronger than I think 💪🏾
Feeling the sweat and Crushing it!!
I'm stronger than I think!!!! I did it I crushed it !! 💪🏼💪🏼 Thank you Sydney for always believing in us and push us because you know we are capable of anything!. Your words of wisdom truly inspires me so much. You are a gift and an angel 😇❤️ another Amrap in the books done ✅ feeling stronger and feeling happier.
As always. Thank you.
Crushed this one while on vacation. It’s nice using different equipment. Have a great day everyone.
I’m stronger than I think 💪🏻
Only catching up on this one today on Sydney's advice I started high 15lb dumbbells then dropped when I needed to getting stronger with my pushups 💪 feeling stronger with this program BIG shout-out to you Sydney for making me believe I can do this 💪👏
This lady is amazing
I crushed it 💪🏼 thank you Sydney
I am stronger than i think!! 💪🏽 went to a workout class, felt that pump for more, came home, threw on thus video & CRUSHED it!! 😻🔥 Love you Sydney!!
Wow, Carmen that seems such amazing strength! What dumbbells did you use? I have always been very weak and unconfident and really struggle very much. My mom told that these lessons will help me build very thick strong arms and great confidence! I did this lesson with my mom. It was really hard for me. I did bro curls with 1 lbs dumbbells and my arms just gave up. Is it very weak? My mom did bro curls with 20 lbs.
We are stronger that we think of! I’ve lost almost 10 kilos since November :) thank you Sydney 💕 I’m working hard to lose the last 5 kilos!
“We are all capable than we think” thank you sydney because of you I stepped out of my comfort zone and my career is so much better 💪
👍👍👍 crushed it and love it🔥 thank you Sydney ☺️
Congrats Syd!!!!!
Yet another good one!! Happy due date!!
Quick 30 minutes for these arms to get ready for summer 💪🏼 I’m stronger than I think ☀️
👍🏼👍🏼👍🏼 A strong workout 💪🏼💪🏼💪🏼💪🏼💪🏼🔥🔥🔥🔥
Really like this style! Was able to really push myself and try some heavier weights!
did it💪💪💪 Thank you so much Sydney 🙏🙏
💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽 Sydney rocks 💪🏽💪🏽💪🏽💪🏽💪🏽
Love upper body days ! Going to crush this tonight 💙💪🔥
My biceps are on fire 💪🔥