40 Minute Shredded Shoulder & Triceps Workout | MOVE - Day 7
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- Опубликовано: 11 сен 2024
- Welcome to Day 7 of MOVE! Let's get stronger together with this EPIC shoulders and triceps workout!
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This upper body workout is going to target our shoulders and triceps in the best way. We will complete 3 rounds of our strength exercises for 45 seconds of work and 15 seconds rest focusing on a tempo of 2-0-2. This means 2 seconds to lower the dumbbells and without pausing 2 seconds to push the dumbbells back up. I also want you to rock this workout with dumbbells that are 75%-85% of your maximum dumbbells weights for each exercise. I used anywhere from my 10 to my 25 pound dumbbells for this one so grab your weights and let's crush this one!
Exercises:
1. Shoulder press and single arm hold at top
2. Skull Crushers
3. Single dumbbell Press up and over
4. Tricep overhead Extension
5. Standing dumbbell press out, drop, raise
6. Tricep kickbacks
7. Lateral raise to bent arm lower
8. Dips 3 pulses and extend
9. Bent arm pump
10. Straight arm kickback pump
11. V sit builder -tricep OH extension and shoulder press burnout
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In this workout you are training with Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer, Fitness Nutrition Specialist, Women’s Fitness Specialist, and Stretching and Flexibility Coach. 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!
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.
I had shoulder surgery in June. I was able to start doing anything overhead in the beginning of October. The fact that I made it through today…so proud of myself! I only was able to use 5lb and 2lbs for some things but I DID IT!!
Yey!!!
Awesome! I had wrist surgery earlier this year and it felt so good to see the gradual progress to regain the strength, good luck.
That is great!
Awesome!! Keep it up!
Great job!!
I am proud of myself for being 50 lbs lighter than I was one year ago and SO MUCH STRONGER thanks to you Sydney! I am proud that I look forward to these workouts so much than I plan around them and I am proud that I find ways to keep going in every workout even when something is hard! Thank you!
Wow! You should be proud-you did the work!🎉
You are making such great progress through your consistent hard work! Great job!
That is my goal…to hit the 50lb mark, I’m 17ibs away. We got this!!!
Never use to like upper body, but since I’ve been following Sydney’s workouts, I love it. Love how my arms look. Let’s do this together. We got this💪🏻😊
Hi Jennifer! What weights did you use? Is this for men also? I am a man in did this lesson but it was just brutal! I could manage only with 1 lb dumbbells but gave up around 14 minutes in the lesson as my arms and shoulders just collapsed.😔
I thought Sydney made a mistake when she said at the beginning that we're going to finishe with a burner and then started with that first shoulder circuit! I am shaking in my whole upper body and even lifting my arms to type this out is tough!! My goodness Sydney you are a beast with that workout!!! I am proud of myself for getting through the 3 round of dips. Those are my biggest challenge area and while I modified when I needed to...I didn't skip over the today!!! Great job Squad--Move week 3 LET's GO!!!! 💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽🔥🔥🔥🔥🔥🔥🙌🏽🙌🏽🙌🏽🙌🏽🥵🥵🥵🥵
I am proud of my wrinkles and laugh lines. I have lived a wonderful life 60 years and many more to go. Working out and taking care of oneself is vital. Thank you for your positive words Sydney.
WHEWW 🥵🔥!! I was burning out throughout the very first exercise but we still push through even when it’s not easy. That’s how we get stronger. Thank you for this empowering workout, Sydney ❤️!
Girl…I didn’t think I was going to finish those shoulder presses. I did have to drop down in weight and felt proud that I continued.
@@sarafbourque im so proud of you for continuing to push through! i definitely had to drop down in weight and give myself mini breaks to keep good form. that’s the beauty of getting stronger: we have to humble ourselves by temporarily feeling weak. keep up the great work!
My goodness Sydney, what just happened?! 😳 Peeps, if you want a challenge, this is it. 🔥🌶 I’m proud for getting it done 💪🏻 just don’t know how I’ll use my arms rest of the day. 🤷🏻♀️ Get you some of this!!
Wheww definitely a shred!! I'm so proud of me NOW! THANK YOU! ❤️
I'm proud of this person for staying strong and active even when it was hard!
We are worthy now, today, of happiness, health and wellbeing! Feeling stronger for this workout. Thank you, Sydney!
Holy cow this arm burnout was a killer!!! Thank you Sydney for pushing us as hard as possible!!!
I crushed it!!! Damn....that was tough. My shoulders are so heavy right now. That first set of 90 was the toughest I have ever done before!
I am proud that I continue to get up every day and I workout to better my health and longevity. I wanna live a long life with my family and stay healthy doing it.
What a workout! My arms are screaming, but it's a good thing because they were worked hard. I'm 62 as of Saturday and Sydney, your workouts along with a calorie deficit has enabled me to lose 20 lbs. I didn't think it was possible, but with your words of encouragement after each workout I did it. Thank you very much.
Sydney I absolutely love having you in my life on a daily basis! You brought tears to my eyes today - I am proud of myself! I took of a video of the end of your workout so I can send your encouraging message to my sisters. I want them to feel what I feel everyday! May God Bless you my workout buddy!
This workout was so humbling 😅 I felt so weak while doing it but I'm reminding myself it has to be exposed to grow stronger. Thanks Sydney!
I am proud of myself for pushing through even when I don't want to, thank you Sydney 😘
This is the first time I had to "Breath but don't leave" as I needed a pause. I need to stretch! Happy Monday.
This was so hard 😭 & challenging in the best way!!! I struggle w shoulder work, not bc I lack mobility or anything, but bc i want so badly to be able to lift more than I can for longer than I can. I feel like I never make shoulder gains bc I can’t go higher than 15 lbs and often experience muscle failure and have to go down to 10s. Boy oh boy my arms feel like noodles rn.
I am proud of myself this one was hard but I never stopped my arms are sore I love it Thank you have a wonderful day everyone
“The work that you put in equals the results that you’re gonna get.”
This is really a burner but i did it!! 😊
Didn't think i was going to make it when i saw the title of the workout this morning 😬, but I did! It was definitely a burner! Getting stronger by the week! Thanks Sydney!
This was intense! So proud of myself for pushing through. It was challenging but I still loved it. Thank you Sydney for a wonderful program.
I am proud of myself. I'm 16 weeks postpartum and getting so much strength back!! I remember you said at the end of one of last months workouts, something like 'even if you're not where you want to be right now, love the body you're in because that's the body/person that is going to get you to your goal'. That really stuck with me. It's today's version of me that will get me to my goal ❤️
Took a long break to prioritize sleep (baby just slept through the night for the first time in a while🙌🏽) but I’m back and loving it🤩
It’s hard when babies don’t sleep. Congratulations on making yourself a priority in the different ways you need!
This is one that I have saved and I come back to over and over again. It’s such a great shoulder and tricep workout! I’ve done it several times and it’s always a great challenge. Thanks Sydney!!
In the middle of this workout this morning, I decided that I'm ready to get back into the gym for my next challenge. I'm still going to follow Royal Change's programs to keep consistent, have an idea of how to split up my week and what exercises to do. Thank you Sydney and Dustin for helping me build the confidence to get to this point. I'm so excited to crush this journey with you again!!! ❤🔥💪👏👏👏
I woke up not feeling very good but decided I’d just get moving and I’m proud of myself for that! Thank you Sydney!
Thank you for coaching all through the workout about form. I find myself correcting often when you suggest checking our form. So grateful for you as a fansastic trainer!🙏💪
OMG girl you got us good with this one! Wow! Feeling little shaky but amazing, we sure did push some limits in this one. #CRUSHEDIT! 🔥
I’m proud of myself and proud I pushed through this workout 🏋️♂️ shoulders felt all the burn 🔥 I’m feeling it in my upper body. Love you Sydney for giving us these challenges
I'm feeling confident going into the holidays because I've been consistent in making the time for myself
I'm proud of getting myself up to workout before the kids get up! Great workout 💪🏻
Second that 👍
I feel proud of myself for making time to work on me. Arms are pumping and ready for a great day! Thanks Sydney!
Loved the mobility exercises in the beginning! I am feeling shaky, but better each day I prioritize my health!
I am proud of myself for not giving up on myself and continue to push through no matter what has come up.
I am worth it👈. This was so hard. Shoulders were shaking from the beginning. The twist and spice was in everything. Thanks Sydney for this and all the challenges.
I’m so proud of us so hard for me today in my brain but I pushed with your support thank u beyond words
This was one of the toughest shoulder and tricep workouts I have ever done! Such a good challenge.
I may not be at my goal just yet, but I’m super proud of how far I’ve come and the changes I am seeing. I am also proud of myself for not giving up when I hit that plateau, something I’ve always done in the past. This time I recognized what was limiting me, and even though the scale has not tipped, my body sure has! I’m back on track and determined to hit that mark I made for myself!
Hi my trainer Sydney and squad team 😍sooooo so happy it's an upper body day! I never even trained arm till you showed me how Sydney
Holy shoulders! I feel every muscle in my arms right now and LOVE IT!! Feeling super strong 💪♥️
I made it thru this workout and so proud of myself!! Thank you for your motivation Sydney !!❤
That was definitely one of the hardest workouts I've done....couldn't get off the floor at the end🤦♀️ Thank you Sydney!!!!!🏋️♀️💪🥵🥵🥵🥵🥵❤
It’s been over 2 years since I had my shoulder injury and have been working hard to raise my left hand above my shoulders. I have been doing various workouts since then to develop my shoulder strength to be able to lift my hands above my head.
November 2021 I discover the Sidney channel and have been consistently working out 5 days a week plus walking over 10,000 steps per day.
Now a year later, I’m able to raise 15lbs with my left hand and have never felt more stronger.
This workout reminded me that hard work, consistency, determination, and support can make a difference.
Thanks Sidney for making these workouts and having them available for everyone, male or female, young or old, rich or poor, able or disable to use for a better version of themselves. Keep up the good work.
Now that was a SPICY workout! My arm were burning from the beginning to the end! Amazing! 💪💪
Okay Sydney!!! You were not messing around!! Arms are on fire!! Happy Monday!
I feel powered and proud of myself i was sweating shaking but got through and CRUSHED IT never give up thanks Sydney for reminding me how strong I can be at 68 yrs old have a nice day
Here we go Sydney 🦾🏋️♀️👌❤️ 15th November is my birthday 🎉 and I am so proud of the things that I achieved doing that with you thank you for being here always for us I appreciate your dedication towards our health and motivation, love you Sydney ❤😊
Not going to lie, I collapsed and just laid on the floor for about 30 seconds at the very end 😂 I'm feeling amazing! Got this one done before work and bringing this accomplished feeling with me throughout the rest of the day! 💪 I'm proud of all of us! We are worth it! 🤍🤍🤍
Wow my shoulders were already crying during the first exercise and it didn't get better. This workout was challenging and it burn so bad omg. Thank you so so so much Sydney !!!
LOVED this BurnOut workout...I feel amazing after crushing this workout on a Monday morning!!! I am proud of myself for being committed to my health!!!
I need more post workout speeches like this! Thank you Sydney !!!! ❤
Hi Sydney, This class was fierce, my arms and shoulder are soar, I felt the burn 🔥🔥🔥, Thank you for all you do for us. 🙏
Shoulders & Triceps on fire! Wicked workout today!
Awesome workout today! Had to drop down in the shoulder circuit. But that’s ok- I’ll get there. Also have to give Sydney a shout out…. You absolutely KILLED it today for yourself!!!
I am proud of myself for showing up and burning it out with a super amazing trainer and squad. Well done Everyone👏👏👏💪💪💪
That was an awesome Shoulder & Tricep workout! Keep up the awesome work everyone!!
I crushed this and I'm roud of myself for being consistent despite all the procrastination and anxiety that's pulling me back ❤ thank you Sydney for being here for us and for helping me out every single day
Τoday's workout was phenomenal and the burn was real Sydney!!
Two thumbs up for you !!! 👍🏻👍🏻
This workout was tough! I am proud of myself for finishing it!
I am so proud of my friend Susan Veens! She motivates me to do these workouts with Sydney! Together we share a love of these workouts and a love for a Sydney!
That was a great workout ! Felt burnt out indeed but what a great pump my arms felt ! Challenging right from the get go. Thanks Sydney!!
Incredible workout!! God bless everyone’s day!! Thank you Sydney! 🙏🏼🤍
pushed myself to lift heavier! proud of myself. can´t believe i´m half way through my third program in a row. Sydney, if you´re listening, i love the 3 DAY PROGRAMMING!
OMG, I feel great. My arms are shaky but that's ok. Getting Stronger. Thank you Syndey. Your the best Trainer. Love your speeches and love when you say the weight you are using and you give us options too.
Loved this workout! Sydney you inspire me! Today I am proud that I got up early to start my day with Jesus and then you!
We rocked it! 💪
I’M PROUD OF THIS PERSON!
Thank you for everything you do for us Sydney ! You and your workouts help me a lot to become stronger, more confident and to grow through life. Love you so much ❤️
This has got to be one of the toughest workout for shoulders I’ve done with Coach Sydney!!!
The 2 seconds pace is the BURN!!!
The 45 seconds per set is also gnarly!!!
We started with shoulder presses…the 1 arm up thing was totally out of this world 🌎
Thank you Coach ❤🎉
Holy god, this was a beast workout. Thanks Sydney for giving such a powerful workout. For me shoulder press is more Challenging, but definitely getting better in those with your help & guidance. Ouch my arms are fiery hot to the touch. So great full to have you as our wonderful trainer. Crushed it😊💪💪💪💪💪💪
What a burner!!🔥 Awesome pep talk at the end. I needed all of this!! Thanks so much Sydney!!!😘♥️
I am proud of myself for never giving up on me. Thanks Sydney ❤🙏
Loved this workout, OMG my shoulders and triceps are pumped, it really pushed me Sydney thank you 👍👍🥰🥰
AMAZING AMAZING - I think that's the toughest first set of all your workouts! x
Moving up in weights is so motivating. I'm getting stronger for sure this month. Yes, it was tough, but I pushed through the burn.
I almost never lower my weights to stop & take a breath. I had to do that so many times with this workout! I was struggling, for sure. I'm glad we got through it, though. Stronger together 💪
Feeling like a badass lately! Pushing heavier while focusing on form and loving it! Thank you Sydney!
Had my (third) sweet baby girl on 6/30/22. This push workout showed me that I AM capable, I AM resilient, I AM worth it, and I AM strong! 💪
Crushed it !! What a burnout!!! 💯💯💯💥 I'm proud of my consistency and the weight I have been maintaining and I got to my goal weight! Sydney when I took u seriously I haven't stopped bettering my life with your help my life and mental health are so much better 💓
Congratulations all your hard work is showing!
This one was great! One of my favorites by far it was challenging the whole time love this style.
Where was my energy? Proud to have done it, even tho I didn’t feel like it today! Excited for the next one.
Excellent w/o. Had to drop down in weights, but I made it. Thank you Sydney.
Oooh, that was a burner!! Thank you, Sydney! Happy, healthy & strong! 💪🧡🍂
One of my favorite months. Feeling so strong ❤
This was an amazingly challenging workout for me! Shoulders have always been a weaker muscle group for me, and I want to get stronger in this area. I am going to repeat this workout once a week for the next couple of weeks, and I hope to be able to see some strength gains! Great workout, I really enjoyed the challenge 💪🔥
I am proud of myself! Showing up is my challenge and I made it before the day was over.
I’m proud of my consistency and trying to go heavier!! Wow!!!! Crushed it!!! Burn from start to finish!!!! Feel amazing though!! ❤️💪Definitely won’t be raising my arms much today!!💪💪💪 Thank you for pushing us Sydney!! ❤️❤️ loved the music today!!!
I'm doing this today in advance of Thanksgiving travel tomorrow. Thank you for everything. Grateful for you.
I’m proud of myself for doing 3 workouts a week steadily since last October. It’s not easy and I’m doing it. ❤
My arms are jello!! Great workout 💪🏾& proud of myself for finishing
I knew it was going to be spicey 🌶🌶🌶 5 seconds into the first set 😂😂. ❤️❤️loved it crushed it! Thank you !! Have a great day everyone!! 💪🏻💪🏻🏋️♀️
Ok honestly, that was THE hardest upper body workout EVER from Sydney, WOW. I can barely type or lift my water bottle, I am TOAST, but I LOVE it. Thank you Sydney, killed us!
I am proud of myself for doing this workout. I’ve had 14 surgeries since February from an accident which was not my fault. I used lighter dumbbells to keep good form and reconnecting my body to using dumbbells for my upper body. I hope everyone has a good day and I’ll see you for our next workout.
Omg WHAT a burn. I am feeling so proud. Thank you, Sydney! I love this program.
Omg...feeling strong at the end of this, but sure to be sore tomorrow. Wow, that was insanely tough! Talk about working to exhaustion 🥵
I'm proud of really showing up for this workout. My dips were strong and no stopping 💪 that's a first for me. Thanks for the shake!
Celebrate those wins!
I am proud of ME!! Great start to a beautiful day!
Fantastic work!!! My shoulders are completely destroyed, pero espectacular, me encanto!!!
That was tough. I was already moving down in weights at the first round. But I am here at the end. Arms are very heavy. Will have to keep stretching them throughout the day so I can be strong for tomorrow's workout. Happy, Healthy, Strong!
Todays workout was so mind changing. 💪
Ohhhhh I can’t say I loved this, I certainly struggled , i absolutely had to stop to breath but I didn’t leave though , thanks for pushing us Sydney ❤