30 Minute Upper Body & Boxing Burner Workout | WORK - Day 14
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- Опубликовано: 11 сен 2024
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Welcome to your arms and boxing workout! It's Day 14 of THE WORK, my Feb. 2023 program! I am so proud of you for rocking this month's program! Tag me on TikTok, Instagram, Facebook, and Twitter in your sweaty selfies!
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This workout is a workout that we will work for 2 minutes in a strength exercise and then 3 rounds of 30 seconds in a boxing exercise. I used my 10, 15, 20, and 25 pound dumbbells and I used my 3 pound dumbbells for some of my boxing exercises too so if you have wrist weights or very light dumbbells that you would like to use, pull them out!
The exercises:
1. Shoulder Press
2. Bent row
3. jab jab cross
4. alternating hooks
5. Chest Press
6. Chest Fly
7. jab x 2 Upper cut x2
8. Cross and knee drive
9. Bicep curl alt pulses
10. tricep kickbacks
11. jab cross switch
12. side jabs x3 and switch
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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.
Thank you for being our constant in an unpredictable world, Sydney. Workouts with this community are therapy. I love you all ❤️
Agree 💯 workouts are my stress reliever. Caught myself smiling everytime i am working out with her, with you all!
💪💓
❤❤ 💯 Agree
Totally agree. Her consistency and community really push and support me.
Agreed. This my Me time when I'm working out.
I was able to let go of pent-up frustration with this workout. I had pent-up frustration because of my rehabilitation. I did the workout with lighter dumbbells because I’m working on my strength. I hope everyone has a good day. I’ll see you tomorrow for our next workout!
I have to say that since I have never done boxing in my life I always enjoy when she includes such moves!
Happy Friday everyone 💪🇬🇷🥰
I'm surprised how much I loved that one!! The arm boxing was so fun!
This workout is by far one of my favorites!! Loved the format with strength and then cardio boxing moves!! Took me back to my Tae Bo days (I know I just aged myself 😂). Thanks Sydney!!!
I loved Tae Bo too!!!! 😂🎉🎉🎉
Yesss Tae Bo!! 🤣 Good times!
I was channeling Billy Blanks!
Sydney, you may not be here for muscle confusion, but I am! My body had gotten used to full body on Mondays, upper body on Tuesdays and Fridays, lower body on Wednesdays and Saturday. With making the workouts unpredictable from day to day, I'm seeing the progress again. Thanks for switching it up!
Sydney, you never disappoint us. I'm so excited to be working with you to ring in the new weekend!!! You're the best!!!! 👍🏻👍🏻👍🏻❤️❤️❤️
Boxing is my absolute favorite. I feel that I get so much aggression out even in simple moves like today! Thank you Sydney for giving me a space to be myself and grow mentally, physically, and emotionally! Today is crushed! 💪🏼
First time commenting. CRUSHED that and NEEDED it. Having a Sh!t Week (Anniversary of my son passing away) & I got in a spat with my sisters. Checked the calendar yesterday and saw that it was boxing today and I almost cried. Sydney knew. I took out so much anger today on the world for its unfairness and stupid family BS and it felt GREAT. Thank you.
I just found Sydney in Sept. I'm 46 and just had my 5th baby in Jan. 2022. I started the PROCESS with you all this January and am loving every minute of it. I look forward to working out every day (have consistently worked out for over 20 years but looking forward to it??? ) and working out with Sydney is new, exciting and the best trainer I HAVE EVER HAD. I"m down 5 lbs (still breastfeeding and my body likes to hold on to some fat!), but am getting even toner and tighter.
This program rocks. Sydney is beyond amazing. And I'm not on social media and am definitely bummed to miss out on the Sydney Squad, but would join if sm was for me! Thank you for inspiring me and the world
I’m so sorry to hear about this anniversary! As a mother of 2 (now adult) boys, don’t think I could recover from losing either one. God bless you and your strength!
I will be 60 in May and have never been in better shape- and I used to teach spinning classes!! Working out with Sydney has changed my life!! I started working out with Sydney during the pandemic and plan to do so for as long as I am able!!
So happy you have found her as well ❤
I'm so sorry about your kiddo..
Why did this workout feel like it flew by in 5 minutes?!! It was amazing - definitely a keeper!!!! 🥊
I love these boxing moves! I've missed them from your programs. Please continue to incorporate them into your exercises for us! 🥰
Loved this workout a LOT! I love me some kick boxing and would love to see more of it. Thanks for all you do Sydney.
Have a great day everyone.
You have to love a workout that gives sneaky core moves.
This is THE BEST upper body workout ever. Sydney, you're a legend. I'm doing this one every week x
Please make more boxing videos! I love your old kickboxing tabata workout . That's one of my favorites! Was glad to see this video uploaded and can't wait to try it this evening! 😀 Love the incorporation of weights for strength.
Never doubt the genius of how Sydney consistently reinvents our workouts to bring about our best mental and physical health. So much fun to incorporate boxing moves and let off some of life's frustrations in a healthy way. We have complete trust in our trainer, know that all you need to do is show up and show out and Sydney has our backs.
I have so much appreciation for boxers now! Some of the exercises felt like I was rubbing my belly and my head at the same time! Thanks for a good time and a good workout!
I really like how sydney talks to us like a personal trainer. Been working out on and off past 20 yrs. And sticking to her for her the cuing- feels so personal. Thanks so much, Sydney!
Love today workout. So thankful for another day. All Glory to my Lord and savior. Thank you Sydney and Dustin.
Definitely was able to let go of some pent up anger today with those boxing moves. I didn’t know how frustrated, angry, and sad I was about things going on in the world until I realized where my head went during those moves. I felt like I got some of my power back. Thank you Sydney 💕
I absolutely needed and loved this workout! It's been a really hard week and I am so grateful for this time to invest real self care and love into myself to help those around me. Thank you Sydney and to everyone about to do this: you are going to crush it!
Finally releasing all the frustration and anger from my life. Forgiving myself for all the things I did wrong and making my future more in line with my beliefs. Showing up and crushing these workouts. ❤
I’ve never done shadow boxing. This is now one of my favorite workouts! I really enjoyed it!
I loved this workout! So fun and so sweaty!Thank you for keeping this 54 year old moving and getting healthy 🥰🙏
Loved this set. Sometimes I get lost in the boxing realm, but I felt I could keep up with this. Thanks for always providing amazing content!
You did it inspite of everything.
YES!! SOOOOOO happy to see a Boxing/Upper Body workout, Sydney....my favorite format ever!! This one is BY FAR my current favorote workout from you! Loved every second of it!!
Please do more Boxing!!!!! 💪🥊❤
Getting back to working out and always come back to you!
Loved this workout! Felt my strength and had fun! Love me some shadowboxing! 🥊 jab, uppercut was my fav! Happy Friyay everyone!
Workout complete! I love being able to workout from home in between work meetings!
That was my first boxing workout ever, and I LOVED it! I also appreciated the longer strength periods. It gave me the time to find that mind muscle connection.
Sydney you truly inspire me. I’m 51 and you just keep me going to become stronger. And tone the best version of me.
Amazing way to start my morning!
Loved this workout. My favorite was the boxing combo at the end. Please do more of these!
Happy flex Friday guys.. let's crush this workout 💪🏽🔥🥰
Oh my goodness what an amazing week so far with the workouts. I absolutely love it. 🎉❤😢
Loved the boxing with the arms!!! Crushed that one!
Crushed it. Reminded me of my Billy Banks days. Loved the boxing. Thanks Sydney
Different workout and loved it! Thank you so so much for these varieties. Smile and have a great day everyone XOXOXO
I loved this one! Boxing is my favorite. More boxing please 🥊.
That was so much fun!! Love the boxing! Loved it crushed it! 👍🏋️♀️💪🔥🥵💦😁💜🦸♀️
Crushed it in my backyard! Woot Hoot Hoooooo!!!!! my body is completely different from the workouts - for the better! 51 years young and stronger than when I was 40! Yes Yes Yes!!!! Thank you for all you do superstar! You crush it all the time. Muchos Gracias!
Really liked the mix of boxing added in for today's workout! Crushed It!!
The fact that this is your only workout and you are truly in this with us is so inspiring! My husband is having job issues...those frustrations were my jabs today!
My favorite of the year so far and I have done them all!
Jab jab cross was my favorite one and I crushed it 💪🏼 thank you Sydney
We love you Sydney! Thanks for sharing your light and these workouts with us!
Wow I NEEDED this workout today. Was feeling sluggish with my period and stressed with my wedding less than 4 months away and I punched those negative feelings away! Thanks Sydney!
I love the combo of arms and boxing! I get excited every time we add a little cardio in with arm work. It makes it fun! 🎉
It’s about a year since last workout. Lost weight, skimmed down and now it’s time TO GO HARD, Crushed It 💪🏽
I like the longer work periods which allow me to focus on my form.
My favorite part was the knee drive and cross! But loved this whole workout and I wasn’t even sure I was going to do one today🎉.
Loved boxing with Sydney! I definitely used it to “take out some emotions”😅
Arms are just plain tired!!! Happy Friday! ❤
doing your boxing classes with a heavy bag? Excellent! Thank you 🙂
Every boxing combo was my fav. Upper body workouts are a struggle for me but adding boxing makes it fun!!
Thanks Sydney for a fun closer to the week. Crushed it😊💪💪💪💪💪 have a restful weekend all !
Loved, loved, loved this workout! I always enjoy adding kickboxing to a workout and this was the best yet❤❤❤
The upper body cardio my body needed!!! Love what kickboxing does to my body as a whole!!!! Time flew!! 🤯
loved this one! flew by. Boxing moves , so powerful!
I LOVE this workout!!!❤🥊 WOW!! Intense punching but simple combos, 2 minute per upper body muscle group moves!! It is absolutely perfect!! THANK YOU, Sydney!!!
So hoping to see more Boxing workouts from Sydney, her instruction and Boxing speed is spot on perfect! Time flew by with this one and I was kinda bummed when she announced "you have made it to your cooldown"😂
I loved every second of this one and will be doing it again soon amd go even heavier with my weights!!!👍💪💪💪
Thank you , Sydney!
It is crazy! This month is my 6 month anniversary of working out with you! I started in August on my birthday as a way to get active. I love this community and Sydney as a trainer. You have changed my perspective so much in life and fitness!
Crushed it! 💪🏽 am I the only one that misses Sydney’s dance moves at the end of the workouts? #BringBackDancingSydney 😭🫶🏽
Thoroughly enjoyed this workout!!! Loved the boxing moves mixed with upper body.. .felt really strong today, thanks Royal change fam, I'm gonna do the 15 min jump rope addon now, it seems fitting with the boxing theme and I'm full of energy after this!!! 💪💜
We crushed it!
I love the boxing type workouts, and recently I've started reaching a higher level of effort with less challenge to my cardio & muscle systems! I'm so excited!
This workout was amazing! I love boxing 🥊 and this nice mix between weights and cardio was well needed! Thank you for constantly delivering
I love boxing, especially the last combo!
Absolutely LOVED the boxing parts of the workout! Please continue to add boxing to your workouts! 💪🏽💪🏽
I was here for it and loved every minute of it! I have from nursing a shoulder injury, and being someone who has just spent the majority of my workouts doing cardio; so, I have no upper body strength and b/c of showing up for these workouts on a consistent basis I have increased my weights and today pushed through 15, 12, 10, and 8 lb weights 🎉
I just kept telling myself I am stronger than I think.
Thank you Sydney 😅
Crushed it! Loved the jab cross switch! Thank you for another great workout!
This workout was so much fun…I really liked the added in boxing ❤
This may have been my favorite workout of all time. LOVE boxing workouts!!! More please!
THAT.WAS.AWESOME!!!!💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻
Love love love this workout!!!! Thank you so much
Even with the 2 minutes work period the whole workout flew by! Like the changing dynamics, keep those muscles and the mind guessing - nice burn!
I LOved this workout it was so fun ! Thanks Sydney
The jab/cross ones were my favourite!
I loved all the punch combos but probably favorite was the fast jabs side to side
YAY!!! Love boxing with you Syd. More boxing, kickboxing & CORE please. Love ya!!!❤
Wooohooo!! Boxing mixed in was so much fun!!!! Perfect for shaking out my arms from those total BURNER 2 minute periods! Gosh, how lucky are we to have such an amazing trainer that shows up with us every single day?! So incredibly thankful for you Sydney!
Thank you for making quick and effective workouts! As a mom of 2, it's really hard to get to the gym nowadays but I love that I can do this in my living room while my boys play! I really enjoyed today's workout, especially the change in cardio using boxing. The 2 minute excercises were tough but I pushed through. Thank you, Sydney!
Wow! I love this combo! The boxing part is like a stretching in the upper body as it wiggles the arm 😊
I loved this format! The kickboxing was amazing
Thank you for bringing back some true boxing moves! More this, less kicking, please!
I loved this burner!!! I love the upper and cardio together especially the kickboxing. More kickboxing cardio!! 😁😁 Such a great workout on this beautiful Friday morning 🙂🌄 Everyone have a blessed Friday one more workout to complete this week's workouts.
I have been following for a few years now and this is one of my favorite recent workouts! Please do more with boxing moves. Thank you Sydney!!
Feeling very tight this week. This was a nice way to work then shake it out!
Crushed it!! I’m really starting to love arm workouts as much as legs!! My husband also joined me today! 💪🔥 can’t believe February is almost done!
THANK YOU SIDNEY! ❤I started this workout feeling down, this workout was the antidote I needed. Finished with a big 😄
I'm so happy I have Sydney today is 5 months since my best friend died and I showed up to this workout with tears in my eyes but I got it out with my the punches so all of it was my favorite thank you so much for being the thing in my life that never changed I made my order last night I live in Jamaica and shipping and stuffs is expensive but I can't wait to order more
😢so sorry! loved ones would always want you to move forward in joy 💛
Oh yay baby! Love this workout. Sydney this has been a fabulous week of workouts. I’m so soar and feeling good. The variety in this workout was amazing. Thanks Sydney.
Jab cross jab was my fav, but I enjoyed the entire workout! Thanks Sydney for all your pep talks at the end and keeping me going! I CRUSHED IT!!!!👊🏾👍🏾💪🏾🏋🏾♀🔥🔥🔥
The perfect blend of challenging strength and fun cardiology - loved it! Happy Friday!
Happy Friday everyone 💪❣️
Thank you Sydney
One of my favorite 30 minute workouts to date! I just love incorporating kickboxing with any workout. It flew by as well!
This was FANTASTIC! my favorite boxing combo was the jab cross switch, I felt like a badass jumping and punching lol! Loved this one so much. Hoping for more boxing and upper body workouts from you, perfect combo!!! I also love the one boxing and glutes workout from a few years ago!
Serious pump going on after that workout! Loved the boxing moves thrown in there too!
That’s a new favorite! I’ll definitely revisit that one! Loved it!
That was so much fun! I haven’t done kick boxing in about 15 years, love getting my aggression out before I sit in a chair all day. Thanks, Sydney
LOVE Boxing and kick boxing! Feels so good to and punch and kick stress away! You rock Sydney!