40 Minute Upper Body Strength Builder Workout | PUSH - Day 4
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- Опубликовано: 11 сен 2024
- Welcome to your Upper Body workout, Day 4 of the PUSH program!
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Today I am 33 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 work through 12 exercises to target our lower body 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 10 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. Alternating Chest Press
2. Alternating Chest Fly
2 rounds per arm
3. Single Arm Rows
4. Single Arm Back Fly
5. Tricep OH Extension on bench
6. Alternating Tricep Kickbacks
*MIDWORKOUT 2 MINUTE AMRAP!
PUSH UP and DIP LADDER!
7. Alternating Hammer Curls
8. Alternating Supinated Curls
9. Drag curls
10. Shoulder Press
11. Front Raise
12. Lateral Raise
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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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What was your favorite exercise or muscle group to target today? Let me know!
Definitely biceps!!!💪🏻❤️
Back was my fave because the MMC was strong 💪🏼 🙌🏼
Love the biceps and shoulder pushes :) Thank you Sydney you are amazing!
My chest was shaking through the whole workout!
Shoulders.
Whew - I had no intention of lifting both shoulder raises at once but when Sydney said - come on lets do it together for the last 15 seconds I did. Thanks Sydney for pushing me!
Samee
Upper body is shaking…love giving every ounce of strength in these!
“Your arms might be shaking a little”
My arms were completely out of control at that point!! The shake is real and that workout was fantastic!!!!
I love working out upper body. I feel the strongest when my arms are moving heavy weights so I love these workouts. This was my first week back with consistently working out each day. I'm hoping to keep this up when spring break is over. And Sydney never needs to apologize. She's amazing! Pump or Push, I'm all in.
I thought my arms were going to fall off by the end of this workout. I could barely put my weights away. Another Push workout crushed! I hope you have a happy Friday!
PUSH into persistence. Perfection is not required, effort is what will move us to seeing change. Arms are shaking but feeling proud.
Really mentally needed this workout…to dial in and remind myself of my strength 💪🏼. Thank you for this empowering workout, Sydney ❤️.
My husband and I are building a business right now and each pep talk after every workout is so helpful! It applies to what we are doing. We just are being persistent, pushing through, no matter what! Thank you for helping me start my day each day!!
Every time I want to give up, I remind myself- she is doing this while she’s 33weeks pregnant! Wow… you really inspire me to push myself. So grateful!
My arm was shaking! i loved and crushed it. Thank you Sydney for constantly encouraging and pushing us to the limit. I am almost 77 years old and am the best shape of my life. I have been working out with you for almost three years, and am loving it, and so grateful to you, and Dustin.💪🔥❤️
Love those Air Max
Syd always has the best outfits
Happy Mothers Day to all the moms!🌹
I am so proud of myself what I have accomplished in my life that I have never given up in all years this is the best medicine you can give to yourself !! Happy Mother's day to all
So much fun! Had the most fun doing this!
Felt each muscle group and it felt so good to do different groups one time through!
Push+Bump AW! ❤️
Thank you Sydney 🌻
#SYDNEYSQUAD
Thank you for this workout. I have been really busy and haven't been able to stick to the program, and honestly have been feeling so mentally drained. Working out truly helps a lot, not just look good but also to feel good. I love how you don't mention anything about losing weight, because exercising should not just be about that. Anyways, thank you and everyone who did this workout (even half way), well done!
"Push into persistence" love that so much! That was a great upper body workout. & that stretch when we slide one arm out and look the other way was amazing - gave me "just what I needed"! Thank you Sydney:)
Yeesss! Just what my upper body muscles needed! 😇 To say that I'm shaking and don't know how I'll use my hands today is an understatement! 🤣
My chest shaking was a really good feeling. Crushed day 4! 💪🏼🔥
Pushing my nutrition into persistence! Cutting the wine to see my best results possible and so I don’t waste all my efforts from my workout!
Trying to build my strength back that I’ve lost! Thank you Sydney!
Sydney, your voice has made me always go the extra mile. Not just in the workout, but it changes the entire vibe of the day. To give your best in everything. I love this vibe. Wish you all tbe love and happiness
I don’t care what you call it, that was a great upper body workout! Thank you Sydney! I am pumped!
Holy cow! Sweat pouring, arms shaking, tank definitely empty!! Thank you!! 💕🌸💪🏼👍🏽
PUSHED through that one 😅 Thanks for pushing me Sydney!❤️
Barn burner this morning! I really liked how Sydney suggested doing an alternating move instead of a drop set. I sometimes don't level up because I don't want to have to drop down, even though I'm ok with that other times. So the reminder that I can keep my same challenging weights and just alternate arms helped me. Seems like a logical option but sometimes when you're in that moment you don't think about it. Always a great at encouraging! Thanks Syd.
I pushed through today even though I didn’t feel like a workout. Glad I got the motivation 😊
Messing up is part if life. Persistence gets us through. #icrushedit #sydneysquadstrong #forevergrateful
The format of this workout really encouraged me to push hard from start to finish.
I could see a great improvement in my upper body strength thanks to all the work we did last month!! When you said the focus was on muscle endurance I was like, "yes! I'm ready for it!" :)
I almost didn't do this workout. I'm feeling so discouraged. I have been exercising 5 days a week, walking at least 3 days a week, counting calories, and paying attention to my hydration (80 oz + a day), and the scale hasn't moved. I crushed the workout and am feeling a little less discouraged. See you tomorrow!
Thank you Sydney for always encouraging and pushing us in these workouts. Just when I feel like giving up you say something to keep me going. You make me feel like I can keep going. You are an amazing trainer. So thankful to have found you. ❤️💛🖤🇦🇺🏋♀️🏋♀️
I crushed it!!!! I will start waking up for my early AM workouts so I can finish my day with all of my responsibilities.
I loved that we worked through all of the upper body in this workout. More like this please! 🙌🙌
Day four of push crushed!!! Pushing into persistency in my nutrition workout and sleep. Thank you Sydney for this great upper body workout. I want a well-rounded healthy life.
Liked that two minute AMRAP in the middle. Wonderful way to challenge myself.
Pump(ed) 🤣💖 that baby brain! It doesn't go even after the baby 😹 always love pumping up my arms 💪
I am not willing to quit!! Working out eith sydney is part of my day! Crushed Day 4 💪
My lovely sweet Trainer Sydney, love to follow your workout tightly, never let go each single workout. Your encourage word "PUSH"me don't give up, i am 55 more to improve. Thank You dear.
Upper body on 🔥 Great workout to start out my Friday💪 crushed day 4 of PUSH!!! I’m not willing to quit, I’m Determined, I’m Focused & I’m committed 💪💪 Let’s Go!!!
Whew that shoulder circuit at the end felt so good!! Working hard but loving it! Thank you Sydney!
I love the combination of all the upper body together… Shoulders and triceps are always hardest for me - but today I crushed it!! 💪😊🔥
Phew! I close my eyes and think you’re my personal trainer!! The push workouts are my favourites.
Thanks for the double time push at the end! ❤. This is such a great start to my day! Thank you Sydney!!!
Makes you feel like you have your own personal trainer. Yes, we do actually. 💖💪🏻
Arms feel like they are going to fall off. I LOVED the variety of this workout
Was on the verge of picking up my 15s for shoulder press and last sec picked 20s and nailed it 👌 loving this programme 👍 😀
Oh! My goodness that is amazing strength! I don't know if I am the only guy here. I recently found this channel and started! I could only do this training with 2 lbs dumbbells and could only manage until the 18 minute mark or so. 😔
Crushed day 4 of push! My favorite group is the triceps! I can feel them getting stronger! Great job everyone and Thank you Sydney 💜
Crushed it. The last set was a tough one after all that hard work. But we pushed through it. Wohoooo!!! 🌻
Pushed myself like crazy! Crushed it. Got u to 15s with bicep 💪 curls, Huge accomplishment, !!!
Could really feel the burn on the tricep extensions!! Crushed it!!!
It is wonderful to expertise with you. You are so encouraging and I just love your personality .
I am 63 and feel like I am in the best shape of my life. But still have more goals to reach.
Thank u and God bless .
Wasn't able to get this workout in this morning so got it in tonight. OMG my new fav upper body workout. Way to push us Syd!! Loved it crushed it!! 👍🏋️♀️💪🔥🥵💦😁💜🦸♀️
Biceps were my favorite! My hands were still weak even after my shower! I love the feeling!
I liked that we focused on all parts of the arms. My chest was definitely shaking during those chest presses! This was a great workout to start the weekend!
Hi Erin! What dumbbells did you use?! I am a man and just started this lesson but it was so difficult 😞I could only manage with 1 lb dumbbells but my arms just completely gave up and I stopped at around the 9 min mark😟I wish I can be strong, muscular, and empowered!
Pump+ bump= Pump🤣🤣🤣 Push, pump, either way we crushed day 4! Thanks for working hard with us Sydney!
PUSH Day 4 in the books! Loved it 💪
Sydney I've been doing your strength exercises, started following you since beginning of Pandemic! You are a true motivator, you're helping me out on my fitness journey thank you !
Last day and a half down for the count with something!!!! Got up this morning and said this was just what I needed!!! Great beginning to my week!!!!
CRUSHED T!!! PUSH into persistently eating better; more importantly stop skipping meals
Happy 1st mother's day in Sunday to you Sydney! Thankyou for everything you do!
Awesome workout with a surprise in the middle with the push-ups and dips!!!!!… yesss👍🏼👍🏼
Oh snap, arms are killing me!!! That was a good one. Super challenging shoulder series at the end. I added some jump in between to get some cardio. Feeling amazing after this!! I was able to go up in weights for most moves. thank you Sydney!! You are one inspiring momma!
Woo hoo! Shaky upper body now, after PUSHING myself today in this workout 💪. I loved that we worked all the areas really hard. That back sequence was pretty fire-y 🔥, because we stayed on one side for all the reps in both exercises, before moving to the other side ; very challenging!
Perfect amount of encouragement to push harder and keep building.
Whew!! My arms are on 🔥!!! I crushed day 4!! Thank you for another great workout!!😊🖐🏾
Dav 4 PUSH - CRUSHED! Love ALL upper body exercises!
I love your workouts Sydney! You have helped me grow muscle in a fun consistent way and I am so grateful. Thank you for always being there. I am feeling swoll and strong!
That two minute pushup/dips was killer! Thanks!
CRUSHED DAY 4 of PUSH PROGRAM! Thanks, Sydney!
Awesome workout! Loved it and my muscles are shaking !
1st week of Pump done!! Biceps & triceps circuit was my favorite! Crushed It!!
Thanks Sydney, this one was a good challenging upper body. Arms are on fir🔥. Have a restful weekend all !😊💪💪💪💪💪💪
Great workout this morning! Just coming back from an injury (torn L4-L5, work related). So good to be back moving my body again! My Physical Therapist has approved my Sydney morning PUSH 🏆
Oh god, this one is a killer workout. Thanks Sydney for a focused upper body. Crushed it strong 😊💪💪💪💪💪💪
I love workout with you. Working out help me to be calm and relax. I am getting stronger and stronger. I crushed this workout. You always do a excellent job
Amazing Day 4! Let's Fo Push Program!💪
Had a work presentation yesterday. Walked in there with my shoulders high, great posture, and some extra confidence thanks to the many strengths these workouts have given me over the past 2 years. Thanks Sydney!
Push into persistence!!! Love that.
Hi Sydney good morning! Awesome Uper Body Strength Builder Workout Push _Day 4 thank you I really push hard. 💪 😅 Have a wonderful ❤️ day everyone 😀 🤗😀 I'm feeling g 👍 great.
Thank you Sydney my chest and arms are shaking. I'm loving it. Your an awesome trainer.
Push Day 4 crushed! Push into persistence is the plan!
Loved this workout! My arms are jello. Biceps were my favorite for sure. Love the enthusiasm and encouragement to push myself harder. Thanks Sydney!
Is called mom brain sis!! haha loved it when you called it pump on Monday and Tuesday, I was like, yup! she is feeling the 33 weeks
I could see my chest quivering! Oh my goodness that was tough, but we are tougher!!!
Whew!!that push ups and dips in between is fueg🔥Love this work out so much.Thank you.
Awesome workout, Syd!!! LOVED this format!!!! We hit all the business and I was there for it!!!
Push or pump your workouts are always amazing, my arms are shaking 💪💪💪
Feels so good to be back 🎉👌 I'd been on meds that were making me so tired & really messing my everyday life up as well as my eating/appetite. I feel like myself again. Shakey arms & all.
Killer workout. Pushed hard! Nothing left in the tank!
Loved all the exercises and my arms feel like sweet jelly right now! ! I would have to say I couldn’t pick a favorite but like the definition in the triceps and back I am seeing after a year of hard work! I recommend your workouts ALL THE TIME!!
Fav group was chest. Also loved the warm up and cool down. And I liked that the music seemed a little quieter. Very good workout!!!
Great arm workout. My arms are pumped!💪 You’re amazing Sydney and an inspiration to all women who ever doubt themselves. We are strong physically and mentally!!!
Finally got to day 4. It's only taken me 1.5 weeks this time! Pushed myself to 25lb on the rows, and used 15s to start with on all others. Dropped to 10s for chest fly but glad Sydney was there encouraging me. Such a great program. I can see my improvement from going through it live in May vs. now. Thanks Syd!
Whew 😥! Today is the first upper body workout I’ve done since my car accident. I did the workout seated in a chair with a combination of my band and 10 pound dumbbells. It wasn’t perfect and I was figuring it out as I was doing the workout. I’m going to be consistent with the upper body workouts using modifications as I ease myself back into the upper body workouts. I’m going to substitute my physical therapy for the lower body workout because I’m having a second right foot surgery on May 19th. I’m proud of myself for doing this workout and pushing myself to try the workout since I was consistent with the workouts before my accident in February.
Great workout! My whole upper body is feeling so pumped up! Sydney, it's called mommy brains ;)
I definitely got to a heavier weight today than I've ever done on some of these moves. Thank you for the encouragement!
What dumbbells did you use? I am not sure if I am the only guy here. I just found this channel and started! I could do this training only with 2 lbs dumbbells and could only manage until the 18 minute mark. :(
@@rupinjeremiah9589 keep working at your level and as you progress you'll get to heavier weights and longer endurance. Comparison is the devil. My weights are irrelevant to your showing up for yourself and putting in the work you need today.
@@annafridley1110 Thank you for your encouragement! It means a lot coming from such a strong person! I hope to be strong one day!
My arms are falling off! You amaze me and thank you for the motivation💜
Upper body is definitely shaking after that workout. Pushed myself with increasing my weights.
Had a really tough half term teaching and exercise has slipped big time but back on it today and thank you Sydney for pushing me.