30 Minute Arms & Abs Endurance Workout | PRE - Day 3
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- Опубликовано: 11 сен 2024
- It's time to rock our arms and abs and embrace all the burn to really feel strong...all fitness levels welcome! SUBSCRIBE to the channel and share this workout when you're done!
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In this workout you will be working for 2 minutes at a time with 30 second intervals changing up the style of your exercise each time we enter a new 30 seconds. I will challenge your stability, your endurance, and your strength today and we will push hard together!
Dial your resistance (weights) back to 50-75% of your max intensity to make sure you can work the entire work period without stopping and we are going to rock this workout together! I used my 10 and 15 pound dumbbells for almost the entire workout today!
The Exercises:
1. Hammer Curls on single leg
2. Shoulder Press and Oblique crunch
3. Tricep Kickbacks Kneeling hinged
4. Supinated curls top half /bottom half/ hold / full range
5. Sit ups top half/bottom half/ hold/full range
6. Tricep OH extension standing full rom/pulse/full range/pulse
7. Plank to side plank to side plank to plank body saw
8. Lateral raises/front raises/bent arm pulses in front of face/bent arm pulses at side
9. Leg raises/criss crosses/scissor chops/6 inch hold (move arms around in final work period
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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.
How are your arms and abs feeling? Don't forget to subscribe to the channel for more epic workouts like this one!
Abs are fine but arms are dead specially in those tricep extensions 😅.
Feeling good! Great workout, it flew by!!!
Abs are fine but my triceps...whew what a great workout! How often do you post new videos?
@@evesimpson7049 5 days a week.
Feels good to be back after 4 months 🙏🏻💪🏽
This goes to show that even if you only have lighter weights you can really get a good workout in. Thank you Sydney!
How can every workout and month be better than the last????!!! Thank you Sydney
You are so kind thank you!
right!!!!! She always seems to make it harder some how lol
Awesome 30 minute workout crushed!!
Priorities: 1. Healthier Me
2. My Husband
3. My Kids
4. Mentally Stronger
Happy Wednesday everyone!
So proud to be part of this wonderful community! Thank you for these high quality workouts! My body is looking amazing!😍
1. my body
2. financially independent
3. emotionally strong
4. mentally strong
5. academically strong
thanku u are amazing for sure!
Good morning! So excited!! 🎉
I love you, Sydney, thank you, my most beautiful and kindest coach ❤❤❤
Upper body is my new fav!!! I look in the mirror and see a STRONG mama 💪 🙏
Crushed it! WHAT JUST HAPPENED!! it flew by, but I can really even hold my phone🤣🤣🤣 Family, my boyfriend, my health, my mental health, and YOU❤
Crushed this upper body burn! My family, my physical health, my mental health, quality work not my quantity and sleep & eating balanced.
Love the new music! My 5 priorities: 1. My Health (physical, nutrition, mental) 2: My Family 3: My New Business 4: Find Time to Unwind 5: Keep up with the House More
1.Mental health not falling into depression
2.Getting physically stronger
3.feeding my body with fuel so it can do certain tasks
4.not letting fears overtake me
5.Looking for my education self
Damn woman!!! So i typically prefer longer workouts but I cannot imagine this workout being any longer lol. Jello arms. Muscle endurance workouts are not for the faint of heart 😅 LOVED IT!! Thanks Syndey!!!
I feel the same way😊
THE MUSIC THOUGH!!! I loved it! Pushed me even harder. As always, feeling great after the workout!
Loved the format of this one- made it fly by! I’ve been working out with Sydney for 6 months now and it just keeps getting better
Talk about spicy! These endurance workouts are as much of a mental test as they are a physical test. Lighter weights are definitely a must, but I still felt a pretty significant burn. My big fitness priority is to stay consistent and not give up no matter if the results aren't coming as fast as I'd like.
I liked the lighter weights, more reps, and general endurance theme! The music was nice too. Thanks, Sydney!
Phew that was a burner! So glad it was only 30 minutes 😂 My priorities-being a present Mom, spending time in God’s word, my physical and mental health, quality sleep and recovery, hydration and nutrition.
Love the burn in that workout!! There’s something special about lowering the weight while increasing the time under tension that really gets the blood pumping and the mind/muscle connection solidified! Day 3 of 2024 complete!!! 💪🏼💪🏼💪🏼🔥🔥🔥🙌🏼🙌🏼🙌🏼
Thank you Sydney!
Mental clarity, peace, endurance, healthy living,wealth
You are an inspiration, Sydney! And these exercises are great! Thanks for sharing! One of the biggest things that has helped me build muscle has been a custom meal plan from Next Level Diet. I use it every week and I love it!
Superb lightings🤩
Thank you so much!
Thank you Sydney ❤ Arms are on fire❤🔥..LOVE this workout. Top 5 priorities: Mental Health, Family, Happiness, Healthy Lifestyle, Good nutrition. xx
Intense 30 minute burn, my 5-my sleep, getting bod summer ready, my mental health, researching retirement options, being the best version of myself! Thanks Sydney, luv ya.
Boy that was great. I think right now my top priorities are: my health (incl. mental); spiritual health; finding better work-life balance; and, simplifying my living space. I dont have mental room for more atm.
Thank You Angel Sydney , one of the most wonderful humans in the wolrd . Much love to you.
Amazing workout. My 10lbs dumbbells felt SO heavy.
Thank you, Sydney!❤️
I really fell off & I gained a significant amount of weight but coming back to these videos reminds me that I did it once & I WILL do it again! THANK YKU SYDNEY for the burn! 🎉
I'm loving the ✨drama✨of this set and the new color scheme each day. Also I can't believe another summertime fine is just around the corner (and neither can the rain outside my window), but I'll take your word for it any get ready anyway!
My top 5 priorities:
1. Cultivate and maintain good habits and routines, including earlymorning meditation and reflections
2. Eat healthy
3. Call and interact with my loved ones more
4. Find my happiness and maintain a goof mental health.
5. Be more productive with my time.
Thank you so much for this Sydney, good work today!!
I don't have five but here is what I am focusing on right now - toning all over, but especially in my abs and arms, continuing to eat as healthy as I can while allowing myself treats and not feeling guilty about it, and always and forever - my daughter!
That burn was great! I'm really liking the lower weight but longer work period to really focus in on the burn and endurance in my muscles this week so far! 💪🏽 Kept telling myself "embrace the shake" the whole time! Top priorities are 1. God First (spiritual life) 2. Marriage/ Family 3. Healthy Body (exercise) 4. Good recovery (water/sleep) 5. Nutrition/ stretch. I put them in order of what I'm best at to where I need the most growth. Great work so far this week squad!🙌🏼🔥🥵
Freaking awesome workout Sydney!!!! Fast & so effective, arms & shoulders we’re feeling warm throughout. My 5 - water, 6 cups of vegetables in my day added to my healthy carbs & protein, stretch & walk or elliptical each day, daily devotions, do one thing that brings me joy each day.
sleep, water, nutrition, happiness, active outside!
My arms are toast! 🔥
I love the “new” set and how Sydney coordinates her outfit with the colors of the lights each day.
Fabulous workout. My arms! Holy cow!!! The burn is real is right! Interesting for me that since I've become more strong I feel the burn more. I suppose it is because I have a greater connection with the muscles. Very cool. You're amazing. I'm working on mental clarity for my work in finance. I won't quit!
Love what you do for me!! When you drop hints (showing how hips should be in sit ups), changes EVERYTHING!!! You da best!!!❤❤
Whewww!! That was SPICY!!! Feeling strong and accomplished this morning. Happy Hump day everyone!
🔥
Ciao from Italy 🇮🇹
Loving my workouts with Sydney. I have shared her channel with so many.
Loved this workout, and this program so far! My Priorities: 1. My family/household health. 2. My fitness. 3. My nutrition 4. My mental health 5. My friends.
Loved this! I definitely showed myself today😅 I did the planks and crunches & hold circuits alot easier. I'm 1000% not the same person when I started 3 years ago. I'm so proud 🥰 thank you Sydney for putting these workouts on here every day. Without you I wouldn't be where I am today ❤
Same here for three years also! She’s the greatest trainer! So grateful for her and Dustin!
@@reginaholmes9749 that's amazing! Definitely the best trainer ❤
Awesome workout!!
Family, Nutrition, Exercise, Water intake, & Health!
Happy ❤ Healthy 💪🏻 Strong
How is it possible these workouts just keep getting better and better!!! AMAZING ❤
I crushed it!!!! EEK....that was tough but I pushed through. top 5...consistency, food management, family time outside activities, sleep, organization.
Wow I wasn't mentally bored with this workout. I can't go more than 15 before getting bored of a workout video and I wasn't with this video. Thanks! Can't wait to try more by you.
🔥 family, sleep, protein intake, learning to love my mom bod,growing in my career!!!
Endurance is the word. For sure! Thanks Sydney.
Great workout. My priority is God first, these workouts keep me in shape so I can do His Work!
This one was particularly awesome, saving it to my favorites.
Loved this one! Unique format & combinations. Challenging, yet the time FLEW by! Thank you, Sydney!
I just recently came across your channel and I AM OBSESSED! This workout series is one of my FAVS so far!! So grateful to have HIGH QUALITY workout from home videos! THX SYDNEY!
Loving the new background and new background music! 👍👍👍
Sleep, hydration, consistency, stretches and relaxation. Thanks Sydney
Family/friends, work, getting better at hobbies, my fitness/mental health, enjoyment of life in the moment
Best workout ever! I love that we are consistently moving!
I love new program❤
1 get in shape
2 start my new business
3 Learning Arabic
4 improve my English skills
5 be more with my kids
Quite a burn! 😮 And my glutes are sore from yesterday. Thanks! 🎉 Top 5 priorities not in order: family, exercise/sleep, Bible study/prayer, work, and friends 😊
Holy moly! 10lbs has never felt heavier 😂 THANK YOU
Great workout, Sydney. Keep rocking and rolling through 2023. Sydney in tha house!! Carlos & Bex :)
Loved this workout. Arms are on FIRE. Thanks Sydney & Dustin.
Arms are BURNING! Wow what a great workout thanks Sydneyb
Sleep, hydration, family, health, and mindset. Thank you for a great workout! Love the burn!!!
The PRE workouts are great. Keep it up. Love the structure. Feel the burn. 🔥🔥🔥
Thanks for a great workout! I love starting my day out with you. Today went by fast but I feel the burn.
My current top 5: Work/Ranch life always come first, especially in bad weather winter storms in April, workout/healthy to keep up with my husband and on the ranch, family, finish our house, and to live a long, healthy, happy life.
I am bummed I missed out on The Process due to health/medical reasons. I hope to pick it up again once. Pre and STF is finished.
Thanks for all you do for us Royal change Family. It means a lot. And you help me continue to reach my goals. A great support team.
A definite burnout workout...whew🥵🥵🥵 the burn was real but enjoyable...if you know, you know😅 time to prioritize TIME and not just pass time👌Thanks Sydney and the squad🎉
My arms are burning. Loved the changing every 30seconds. Top would be my family, mental health ,physical health, sleep and trying to drink more water.
Sydney's Daily Wisdom (32:32): "Keep remembering that you're in control of your journey. Sometimes we forget and we think our excuses are in control of our journey...At the end of the day, it's whether you're willing to accept those that changes things." Excuses are powerful, but I am stronger!
Woo what a burn!!! Really loving endurance week! This is my favourite so far, I'm off to do Mondays non stop cardio and abs now....wish me luck 😅
Wow. More challenging than expected. Great.
"MAKE SURE YOUR TOP FIVE PRIORITIES INDICATE WHERE YOU WANT TO GO! Gosh... what a piece of wisdom!!
We all have priorities…. Make sure you fit you into your priorities. Make sure there is enough in the tank for things that make you happy, that make you feel good about yourself and your accomplishments. Today take time to do one thing to make your healthy journey a happy one. ❤
💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾top priorities: stronger me, my fiance, my family, and work!
Loved the burn of that one, please repeat that format once we start STF 4.0!!
I loved it too! You will see this format for sure!
Love love love the effectiveness, variety & only 30 minutes!
Wow What challenging workouts with only 10lbs dumbbells. I enjoyed this upper body workout Sydney. And yes the Burn was real. 💪💪. Now it’s time to feed those muscles 💪 and get some sleep 😴
Brilliant workout. Proper endurance. Thank you Sydney!
I crushed it!!! I'm proud of your dedication. Thanks Sydney ❤
Top 5 priorities: overall health, control with my eating and drinking, learning mental strength (competitive amateur golfer), sleep, family always!
Wow. What a burner. I loved it! Had drop weights at times. Thanks Sydney!
Assertive, confident, stronger, more time, less material mindset
EXCELLENT WORKOUT AS ALWAYS! LOVE AND APPRECIATE YOUR ENCOURAGEMENT !
Using G-Plans and finally getting control of my macros so nutrition is what I am focusing a lot on right now. Finding a healthy relationship with food. I was always told fats were bad and less calories the better, but because I train so much I realize now that I have been working against myself. I feel I may finally be successful. Thanks for all that you do Sydney, i always look forward to your workouts.
CRUSHED it! Love the PRE program!
Liked this one. Lots of burn. Prioritizing sleep right now and listening to my body.
Another amazing challenging workout
What I have learned from Sydney is the consistency ❤️
Today I was not feeling very well but after finishing the workout I am so much better
Happy Wednesday everyone 🥳🇬🇷💪
Amazingly great 30mins workout !!! Aiming for endurance, increase stamina, strong core, strong legs/thighs, as I will be doing grand canyon rim to rim in one day in end of may !!!! I am positive as I have been doing your workouts over 2 years and have done long 2-3 days hikes during this time !!! Saw a change in me in every hike !!! thank you again !!!
Whoop there it is 🧡🧡🧡🔥
Holy arms!!!! Great workout! Thanks Sydney!
Another fabulous workout to test our strength and endurance. Arms were shaking so bad it was hard to hold my water bottle. My top 3 priorities - God, family, me, (order depending on the day)
Love to see someone with God in theirs! Faith is most important! Jesus loves u
Thank you! Getting back into the daily routine after injury. Feels good to push it
Endurance on 💯 💪🏾
As always, you're appreciated Sydney
Summer body loading 🩱☀️
Fun workout and great music! Thank you Sydney and Dustin and sweet Ari
woahhhhh the background lights and you are amazing! Love this setup! Truly wanted to comment for a while to say I love your workout and your motivations honestly! I have never felt better than when I started your workouts this past month! My body has changed for the better! Thank you so much Sydney! You are an inspiration!
Awesome workout went by so far really enjoyed. This would have to be one of my favourite upper body workouts. Love the longer work periods. Felt such good muscle connection with the lighter weights. Thank you Sydney ❤️ 💛 🖤 🇦🇺
1. Spiritual practice/ emotional discipline, 2. Family and Pets, 3.Workout, 4.Domestic duties,chores , 5. Food and nutrition, 6. Reading and Language learning, 7. Downtime Netflix etc.
Have to make little daily adjustments depending on my own and others needs buts that’s about it.
Nice workout, loved the plinky plonky music, kind of binaural beats. Together with the darkly lit set….very meditative! 🎉 . Thanks Sydney 🙏.
My arms a jelly!
Priorities are number 1 family.
2 exercise 3 eat well.
4 ignore work when I’m not there.
Don’t know about Netflix etc but work WhatsApp groups can be really draining!
Thanks Sydney happy Easter 🐣
Very challenging but I did it! Whoohoo! Thanks Sydney!
Nutrition sleep hydration mobility self care this was another awesome work out