40 Minute Upper Body Pump Workout | PUMP - Day 17
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- Опубликовано: 22 авг 2024
- Today is an upper body challenge workout so be ready to turn up the intensity! We will work for 45 seconds and rest for 15 seconds completing each exercise 2 times and we will have one minute of cardio burst in between supersets. We will perform each superset and then one final round of each strength exercise for a final push!
I am showing you modifications this month with resistance bands so make sure to grab your bands if you will be out of town because you will be able to keep rocking with me too! I used anywhere from my 10 pound dumbbells for tricep kickbacks up to my 30 pound dumbbells for chest press so grab weights that work for you in that range and let's crush it!
The exercises:
1. 2 r 2 L Chest Press
2. Tricep OH Extension
3. Jump Rope
4. Push Press
5. Standing Chest Fly
6. Lateral slides
7. Chest Fly
8. Tricep Kickbacks
9. High Knees
10. Skull Crusher
11. Close chest Press
12. high Kicks
13. Push Ups
14. Dips
15. bench power ups
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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!
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.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...
The energy consumption that we need to sustain life is called basal metabolism. Even if we do nothing, we consume energy equivalent to our basal metabolism, and it is said that the reason why some people gain weight easily and others lose weight easily even if they eat the same way is related to their basal metabolism. In other words, people with a high basal metabolism consume a lot of energy without doing anything, which makes it easier to lose weight and harder to gain weight. In order to raise the basal metabolism, you need to increase your muscle mass. Strength training is an effective way to increase muscle mass.💪💪💪👍👍👍😻😻
You just taught me something 🤔...
Exactly!
Yes u are correct 😊
The more muscle mass you have, the more calories you burn.. give me all the gains! …and food!
This workout flew by so fast! The format was a ton of fun and helped me realize how much stronger I’ve gotten over these last few months! Thank you for the constant inspiration and encouragement, Sydney ❤️!
I actually like when Sydney tells us the weights she's using because I can gauge exactly what weights I can do to push myself just a bit (typically a dumbbell or two lighter than Sydney). Continue to be grateful for Sydney and these workouts.
I agree, I like to know.
I'm constantly checking the screen to see which weights she's using, haha. It also helps me to gauge and challenge myself.
Not only a body but a mindset trainer, you're THE BEST!! 🤩
Thank you so much, you're seriously an amazing trainer. Thank you for making me feel proud even of my smallest achievements. Your positive attitude has really kept me going. I've enjoyed the training so much and am very grateful for your support.
Not sure if I crushed it or if it crushed me!! Holy cow!! Thank you! 💕🌸💪🏼👍🏽
I have to thank you so much, I do your workouts daily, probably not in the order you put them up but with what works with my work life balance. You are so inspiring! I am so greatful to have found you! I'm 50 and I used to feel so self-conscious going to the gym amongst all the young ones. Now I've bought weights and workout 5 days a week with you and I've never felt better. 💞
Is these workouts for beginners
@@melissadavis6348 No, definitely not for beginners! But check out Sydney's channel, do a search on it for "beginners workouts".
@@melissadavis6348 I started out as a beginner with Sydney. I just modified some moves to make them work for me. Give her workouts try a do what you can.
@@melissadavis6348 yup, you just need to modify!
@@isol thank u. These workouts can be done at home correct? I don’t have a bench
Whew! That was next level of intensity. I didn't make it through the whole thing I couldn't believe how tired my upper body was 3/4 of the way through.
I love that you share your weight for the dumbbells through the workout. I've been working out with you for almost 3 years and I know what I can handle based on what you grab. Sometimes we're the same, sometimes I can go higher, and sometimes I have to go lower in weights but I know what to grab based on what you do. I think it's really informative especially if you've grown in weight together. I love working out with you and I appreciate your program so much. I can barely type after that workout!! 💦💪
great job. I would prefer the push ups and dips when my muscles aren't burnt out. :)
Feeling strong, shaky tired muscles but oh so strong!!! 💪🏻💪🏻💪🏻
This was one of my favorite workouts. I love the weights and cardio combo workouts
Sydney, I just wanna say how grateful im for ur workouts
Love the 30 to 40 minute workouts with weights and cardio! Thank u Sydney!!❤
I love these circuits that include 2 weight oriented moves followed by a cardio move. These are difficult for me, but they always push me to focus and work harder. I love/hate these type workouts!! Thank you, again, Sydney!
My dining room looks like a disaster! Every piece of my exercise equipment is scattered everywhere! But what a great workout. Thanks Sydney & Dustin. See you tomorrow morning. Donna
PUMP to me has been the very best selection of work outs Sydney has ever done. I have seen my body changed and progressed more this time around with this format. Thanks Sydney great job!
Yaay! Let's go!
I love you Sydney. No complaints about strength/cardio or all of one type. The fact that these training videos are free is enough for me to be eternally grateful to you and Dustin for providing them to us.
All the best and I can’t wait to do more tomorrow 💕
I love when you mention your weights - keep doing it. I’m not comparing myself to you I’m comparing myself to where I use to lift when I first began with you. Thank you Sydney!!
Sydney's Daily Wisdom: (44:52): "That's where the results come (from). Not from perfection, consistency. Perseverance." (32:55): "How deep would I fight if I had no choice but to not quit?" Anytime I find myself slipping into my perfectionist ways, Sydney reminds me what truly matters. Consistency. Perseverance. And using the momentum from my daily workouts to just keep going in all areas of my life. Grateful for our amazing trainer!
Great push workout, triceps are burning!! Thank you Sydney!
Great pump! Personally, I love knowing which weights you are using for each move. It helps me know what to try. You are amazing!
Me too, It helps me a lot. Thank you Sydney xx
I love lying there having a stretch and subconsciously absorbing the positive words given... “I do it for that feeling.”
Being told I’m worth it!!
The best workout of the month so far!!!!
I usually am quite silent during my workouts (less the heavy breathing) but I was literally grunting (and muttering words completely out of my vocabularly) towards the end of the workout. Oh golly that surprise at the end really pushed me to my limits. This was so great and well structured, will definitely save as a favourite!
I always show because you do Sydney! Thank you so much! My goal is to lose body fat. Felt tired today, but still crushed it 💪!!
Sydney you are on a roll This one was bretty tough but loved every second! Working out is such a blessing I never take it for granted!!!!
Pumped for this workout. Crushed it with my best effort and feeling grateful for my body, health and being alive!
I think arms and cardio together is my new fav combo!
Felt that pump & pushed through it! Crushed It!!
I left my arms on the mat after that one!! The Pump program has definitely pushed me more than I thought possible!
Wasn't sure how I'd make it through the last 30 sec push of each workout, but I preserved and showed myself how strong I am! Woo!! Thanks Sydney, I am LOVING this program!
Starting to really feel strong, mentally and physically. Love this program! Very grateful for you Sydney :)
Am liking every comment because each word posted in here is an inspiration
Pump up it up!!!! Great workout!!!! My arms are shakin so good!!!! Onto my day of work!!!!
My arms are swollen but stronger after today’s workout! I felt the mind and muscle connection during the workout. I’m hoping for good news today about a possible job opportunity. The workouts have helped me pursue a better job because I know that I’m worth it. The change of doing my workout first has made a difference. I’m also excited because I may be getting a Happy, Healthy, and Strong shirt and glute resistance bands for Christmas. I hope everyone has a good day and I’ll see you tomorrow morning.
Oh boy, those pulses had me shaking! Thanks again for another excellent workout!❤️🔥💪🏻❤️🔥💪🏻
That was another Sydney workout where it took me a minute to collect myself and realize and be proud of how much I just pushed and pumped. Will forever be grateful for that amazing feeling. Thank you for another great workout Sydney
Yes, consistency and dedication are the keys to good fitness in all areas of life. Show up every day, in every situation, and give it your best. Your best will be different each day, depending on energy level, emotional balance, etc. I always feel great whenever I know I have given my best for that day!
Arms feeling pumped 💪 - another great workout - loved that format - strength and cardio - amazing !
I say it all the time, but seriously Thank you Sydney - you switch up the workouts and keep them fresh and motivating - you are the best !! ❤️
That round of everything at the end 😩 come on, upper body strength! 💪🙏
40 minute workouts are my favourite too! I really like the new format of mixing in cardio with the weight training (really like the 2 rounds weight training, 1 round cardio). The cardio reenergizes me and also gives my arms a break, haha.
Perseverance! This is where the results come in! Isn’t that the truth for the whole life not only for workouts! Big thanks for the amazing workout combined with inspiration!
❤💛💚 it..... Crushed it!!!! TY SYDNEY...
Let's just have a moment of appreciation for Dustin background music is always on point!!!
Holidays are tough to stay on track with nutrition. I've worked hard to get where I am and will not deprive myself of the pleasures of the holidays but I will be at the same time. #icrushedit #iamproud #iamworthit #happy #healthy #strong #onlygettingstronger #sydneysquadstrong
Wow, that workout defines PUMP doesn't it?? My arms are vibrating I swear! LOVED every single second of this one, thank you Sydney!!
Really challenged myself today with weights, and so glad i did. i'm finally pushing weights that I never could before, and feeling amazing because of it. Thank you Sydney and Dustin, we CRUSHED IT xx
Even though I’m a few days behind, and today is the first day of “Focus”…. I’m so glad I didn’t skip this!!! What a workout!!!!
Another great workout. I am strong both mentally and physically and today I proved that to myself. Great job everyone!
I felt like you were speaking directly to me when you said to show up and do your best even when the motivation isn't there. I did not feel great this morning. Very low energy, but not working out with you was not an option. I put on my workout clothes and got to it. It didn't look as good as I would have liked, but I'm proud of myself for persevering in spite of it.
Can't believe I just did that, WOW was that intense! Praise God, and thank you Sydney for pushing us each day. :) You rock!
Whew! My arms are on fire. Now the big question is…. Will I be able to lift my fork on turkey day? Thanks Sydney for a great PUMP day
Haha! I hope so!!
Following along during MY pregnancy. You’re such an inspiration Sydney! I was so motivated to keep going after you posted your STF promo a few weeks ago. LETS DO IIIIIT
Crushed it! Definitely feeling pumped!! 💪🏼💪🏼👍🏼❤️
You know it's a great arm workout when you can barely do knee push ups by the end when normally I have no problem with 45 seconds of regular push ups. Thanks as always for pushing me to go past my limits!
I've been going through some really stressful times, and I'm so grateful to have this channel as an outlet to get out of my head, focus on myself, and get blessed with Sydney's positive attitude that changes mine, every single time! Thank you Sydney, truly, you are so much more than just a trainer for me. The best trainer I've ever had at that! 🤍🤍🤍
Way to prioritize yourself and your health! Hang in there, you can make it through this stressful time with Grace!
Stay strong Grace 💕💪🏻 you are the most important person to yourself 💙🥰
These are such great workouts. Since March 2020 I have been working with Sydney. She’s amazing. Thank you.
Excellent workout as always. Answering to your questionnaire which I found to your picuki stories I complete all of them. If I feel tired I simply rest some more seconds than 15 between the exercises because my purpose is to complete them. I love all your workouts but I miss the athlete total body. I also prefer the one that includes cardio.
I love her cardio workouts and miss them tons! This one was good tho!
Way to go, keep up the good work! Sometimes I have to pause the videos because I have adjustable dumbbells;so switching is a little slower for me. Either way, we are doing our best & we are amazing & strong!
Loved this upper body push pump! Feelin that PUMP!!!!! 💪🏼🔥🔥🔥 thank you for always pushing us! Love showing myself how strong I am!
I have a shoulder issue so this was tough, but I didn’t give up!!! I’m thankful for Sydney and crew!!!!
thanks Sydney!!! I loved the format-the inspiration-the positivity!!!!!
Dear Sidney! I have been working out with you for the past 2 years and I have to say that this " Pump program" is (for now) my favorite... congratulations and thank you very much for you excellent dedication.... Greetings from Spain!! ¡Un abrazo! 🙂
So glad you spoke put consistancy not perfection. Very tired today but I showed up!! 🙌
Morning workouts are the best… Phew arms are burning and tired almost stopped but I never did. Crushed it
Love the BIG cross arms stretching every time!!!! Wow did we push or did we PUSH today! You are the BEST Coach. I am so pumped about my efforts today! SOLID 👍🏼
That was super hard for me today, those smaller range of motion moves were killer! But I did it all and now I have a big smile on face! Let's go team strong!!!
I did challenge myself today.I am so proud.Thank you Sydney!!!
I had my booster shot yesterday and my arm is really soar today but I still crushed the workout today!!! I feel so proud of myself for pushing through with you Sydney!!! Feel so PUMPED!!!
the surprise at the and was good i didn't think i could make it but i did and i feel great and strong thank you Sydney
So glad I pushed through and did this one! I only got 4 hours of sleep but I made it!!!!! Consistency is the key!
That post workout speech! Thank you!! That's exactly what I've been thinking throughout Pump. It's been so nice to not be sweaty and feel it more. I've followed so many programs (by others) that are all about go go go, sweat sweat sweat - it's left me mentally unstable tbh. I struggle to slow down - really appreciated the muscle workout this year
Your formats always ROCK!
Amazing 🤩 workout. The fun filled format. The time flew by very fast. Thank u Dear friend Sydney for your inspiration and motivation. Upper body is my all time favourite and look forward to it n enjoy doing it
Realising now I am getting stronger day by day nd feeling proud of myself for completing the 🏋️♀️ God bless
Beautiful workout 💪💪💪Thank you so much Sydney🙏🙏 love it so much 👏 👏 👏 👏 👏
Took me forever today to show up but I DID! Approaching my monthly shark week (aka menstrual cycle) & always get super tired the first few days before I start. Glad I showed up & pushed through the tiredness & cramps. I always remind myself YOU show up for us through all your struggles so I need to show up for MYSELF! ❤️ Thanks Sydney!
The last circuit was much more fun, I crushed it and my are arms are on fire 💪🏼
Loved this format. More videos like these, please! And thank you, as always, Sydney and Dustin!
Stay consistent with good intensity and my best effort!!! You got it!!!
Loved the added cardio pump through the this workout. 😊
PUMPED? Oh yay! Arms are shaking and smiling after that PUMPed workout! Cheers to all for ROCKIN' it together 🙌
Thanks Sydney for this workout. Loved the pace and the pulsing. Definitely helps with mind muscle connection. So thankful for your today!
Thank you Sydney , my arms are on 🔥
Wow, I think I have a new favorite chest and triceps workout! I love this workout. Challenging and fun!
Oh yeah! Workout crushed 💪
I definitely feel better than when I started Pump - thank you for a challenging workout! So appreciative that I am able to feel that connection with my muscles right now
My arms are pumped! Love the strength and cardio combo.
Wow, that was so intense that I’m shaking . Thanks Sydney 🙏💪🥵
Thanks Sydney, this was definitely a challenging burner workout, my upper body is on fire, crushed it😊💪💪💪💪
Pump up the jam🎧🎹🎼 get those muscles pumpin’!
Really loves this format! Felt the mind body connection SO much!
I loved those step up knee drives! Bring those back into another workout please! Loved the format of the workout as well. Feeling the pump for sure!! 💪
Got it done Sydney. Keeping it consistent. I have been ensuring that i stick to the schedules and the programs. You are right not everyday i will be feeling the greatest but its thise times that once i start and i get that momentum then thats the key to pushing forward. Its important to maintain that discipline. To everyone sending lots of love and support to you all wherever you are in your journey all the way from Trinidad and Tobago.
This was absolutely awesome!!! 40 minutes is PERFECT!!! Puts me in a great mood!!! Love you Sydney!!! 🎈🎈❤️❤️😍😍🎊🎊💃🏻💃🏻🎉🎉🔥🔥🏋🏻♀️
My arms are fired up!!!!! The pump is intense this month! Just what I need to think clearly!!!
This format was wonderful!! Loved the bursts of cardio and the last circuit to hit everything one more time. Fantastic workout!!
Fantastic upper body workout. The 40 minutes are perfect to do during my lunch break!
Whew! ( every day )
Definitely " Happy Healthy STRONG" Thanks!
Thank you Sydney and Dustin!!! ♥️♥️
Crushed it!💪🏋️♀️💪