40 Minute Cardio & Upper Body Sweat Workout | EFFORT - Day 17
HTML-код
- Опубликовано: 11 сен 2024
- It's a conditioning and upper body sweat session today so be ready to work hard with me and keep your breathing consistent. The EFFORT to finish will be so rewarding as we finish together!
Grab your January 2023 Workout calendar HERE! shop.royalchan...
Let's work hard together today to crush this workout and feel so strong afterwards. We will be working for 4 minutes and we will complete various reps of strength exercises in their won circuits and cardio conditioning exercises in their own circuit. Be ready for an epic finisher as well! Grab your jump rope and your light to medium dumbbells!
The exercises:
1. Bent rows
2. Kneeling shoulder press
3. Jump rope 25
4. 180 degree squat jumps
5. Supinated curls
6. Oh Tricep extensions
7. 10 Lateral skaters with 5 high knees
8. 25 Skips with a clap under
9. Single arm lateral raise 10 per side
10. 25 front raise pulses
11. Step ups with knee drive
12. Plank tuck jumps
13. Hammer curl and close press
14. Kickback and back flye
15. Push up and mountain climber climber
Don't miss our Royal Change merchandise HERE! shop.royalchan...
Join the Sydney Squad for access to my membership community for help with nutrition, accountability, and LIVE sessions with me! www.royalchang...
Use code SYDNEY for 20% off GHOST Supplements! www.ghostlifes...
Use code SYDNEY for 10% off any color 50 Pound adjustable dumbbell set from SMRTFIT, Nuobells! www.smrtft.com...
Shop at my Amazon store www.amazon.com...
Connect with me!!!
Instagram: / sydneycummings_
Facebook: / sydneycummingsfitness
Twitter: / sydneycummings_
Website: www.royalchang...
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.
So so proud of how hard you are working today! Way to show up! Could you share this workout to help me reach more people? Also please check to make sure you are subscribed to the channel here! ruclips.net/user/sydneycummingshoudyshell
❤Always do!!
I share to my fav hs friends! We are 59 and are capable beautiful women! Thank you Sydney and Dustin! ❤
shared to all my friends. super sweat workout
❤ thanks!! I did not think I could stick with the cardio but I did!!!
I show up everyday because you inspire me. Thank you for all of your hard work and EFFORT, Sydney!
Sydney; I’ve been doing fitness for over 35 years. Previous YMCA ACE certified instructor, CrossFit, sports, running. You name it. You are absolutely FABULOUS. You push us, give modifications and warn of contraindications. The length of your workouts are perfect enough to challenge. I sometimes try to do 2 in a day and all without leaving the house! Just the right amount of equipment. I’m so grateful I found you. Thanks a million! You make a difference!
Trust me she’s the BEST!!
About 10 years ago, I completed 2 programs of Shawn T's Insanity, which is a total of 4 months then stopped and never seemed like I was fully into it after that. I have tried different workouts on RUclips, but always ended up not sticking with it. I was even jogging at some point. In March of 2017 or 2018, I tried a 2 week free trail of another one of Shawn T's workouts, then I started looking on RUclips and somehow found Sydney's channel and have been following her ever since. I love the variety she gives us and she definitely keeps me going 💕!!!!!!!
I crushed it
I agree completely. She is the best. I have been doing her workouts for over 4 years. Thank you Sydney.
@@amypowers7563 omg that's inspiring!!! WELL DONE EVERYONE
Ohhhhh man those lateral raises to front pulses 😩 definitely got me!! Absolutely love this months program! And still able to do pushups on my toes even at 34 weeks pregnant! Heck YEAH 🎉
That is fantastic!!
I share your workout with my mom, and we are literally doing it together! :)
We also went on a 28-day plant-based diet by universal diet guides and felt much more energized!
The biggest mistake people make is they go work out but lack energy because of what they eat...
Ps. There is freedom in commitment! And in case no one told you today, We love you😍
Omg..so glad I gave your workouts another shot. Loved this. I used to be mostly cardio and light weights. After hitting my kid 40s I realized I needed to up my strength gain and really see the difference. This is the type of workout I love. I enjoy an instructor who is also working hard with me. Thanks for the motivation! I’ll be coming back for sure
I've always been here the crack of dawn but never FIRST-this new and exciting! A lil pick me up because when I saw the word cardio my heart fell a bit...even tho Sydney's cardio is my fav in all the world lol! I still drag my feet when I hear I gotta move them faster. But that's only my mind playing tricks on me, when I am in the moment, I FLY! And, once I finish I am so very proud of myself and my body for what I accomplished! Not to mention I feel AMAZING, and it really does carry throughout my day, when I start HERE every morning😀thanx Sydney
Good Morning! Wow my arms are shaking!!! Loved this workout--flew by so fast! Love the mix of cardio and strength! Thanks Sydney!
I came back to this workout on Wednesday, 12-20-2023. I really liked the step-ups with the plank tuck jumps circuit.
This was intense!! Loved the step up & tuck jump circuit! Plus the hammer curl/close press & tricep kickback/back fly circuit was great! I love AMRAP, feeling dedicated to my goals and the reward of getting my body back to a place I feel comfortable, strong & healthy in. Thank you Sydney!!! ❤🎉
That was one where I had to give myself some positive self talk at the end and remind myself the finisher wasn’t hard because I was weak, it was hard because I had been pushing myself through the workout.
Thank you for pushing us Sydney and you can do it to everyone in their workouts!
This program was definitely named correctly😂. It took great EFFORT to get through that workout!!❤️🔥👏🏼💪🏻❤️🔥👏🏼💪🏻
Arms were tired from yesterday…so yeah this was a burner! 🔥
Me too! I saw upper body and said-what?!
💯 yes!!
same! my chest is sore!
omg sameeeee!! my chest was on fire the entire time lol!
Yes 🔥🔥🔥 arms on fire!!
My goodness!!!! That one was a challenge...especially at the end since my whole upper body was toast by then!!! Great work today squad!!! We get better when we're fully committed!!! There's no failure in FORWARD!!! Let's go!!! I am sweaty and spent after that one today!!! Whew!!!! 🤯🤯🤯🤯🤯🤯🤯🤯🥵🥵🥵🥵🥵🥵💦💦💦💦💦💦💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽
First workout of 2024 in the books!!! #6monthspostpartum #mypostpartumjourney #workoutnumber56
Today I showed up tired and just not as motivated I had to change a few exercises but I did it that's the beauty of being consistent even at your lowest you show up give it all you have
I LOVED LOVED LOVED this workout!!!! I love the combination of strength and conditioning! I feel so strong and energized now!!! Definitely saved this workout to do again. Thanks Sydney! Love you!!!
I got up to 8 pushups at the end!
My arms are like noodles 🍜
You are the greatest COACH ❤
I’m finally learning how to relax all my other muscles and concentrate on the move we are working with on to intensify the movement. I’m so proud of me and my back was super strong today 💪🏾 can’t wait to see what tomorrow brings
Wowwww! You are bringing it this week Sydney, super intense workouts 🔥, the feeling after completing them is amazing 💪🏻!!…not sure about leg day tomorrow 😳
This one was awesome! Love these types of workouts with the mix of cardio and strength. Keep up the moves!
I love yesterday’s and today’s format where it’s both cardio and strength. I feel like the longer work periods are really pushing me into growth. Thanks so much. I’m a sweaty happy mess.
Cardio is by far my most hated, most difficult thing, and I crushed this! I was so nervous about 4 minutes but they flew!!! Great job everyone!!
Thank you very much dear me for your change to better versions each time, we complete this routine! Thank you thank you thank you 🍫💗
Crushed the Workout. Love it and love the progress that I have made.
I crushed it. Definitely did some deep breathing for a little longer time!!!
Wooooooo my arms are on fire!!! Last week of the EFFORT program, keep it up everyone ❤🫡👏💪
Sweaty moving go go go! Sidney your talks are spot on! Thank you great work out- you always keep variety and push ! !
Sydney's Daily Wisdom (42:42): "Don't ever doubt your ability to see progress when you're fully all in, and don't be afraid of fully diving in. The only true failure is never trying in itself, or trying and giving up and not trying again. We're always going forward. You fail, you learn, you try again. It's just a forward evolving process of you knowing that no matter what, you're not going to give up, you're not going to give in." Failure is forward, not final!
Anybody else deflate when she said the finisher was pushups and mnt climbers 😫😫 definitely took a few breaks in the last 2 minutes but I didn't leave. Wowza...💪💪 thanks Sydney...always keeping it spicy!
There is no failure in forward❤ Sydney you are inspirational and I value the mental strength you give me every time I watch you ❤
Loved this format Sydney!!! More please! Thank you for a great workout this morning! ❤
This was real sweat! 👌Last set my favorite!
I crushed it!! I did not give up because of a bum knee, I modified and pushed hard where I could. Thank you Sydney for everything! I am consistent today because of you. I will never quit on you!
Another tough workout! Crushed it. Let the sweat fall!
My favorite was the lat raises. It was definitely the most challenging!
Great workout. I am sweaty and feeling strong 💪
I love the combo of strength & cardio because I get the best of both worlds. The 4 minute sets make it go by faster, I absolutely love this style of workout!!! Shout out to Sydney for always being innovative, you ROCK!!!
Arms and legs were on fire after yesterday! Killer, effective workout! Thanks Sydney Cummings! 👏🏻👊🏻💪🏻😀
I love this format! I feel the muscle fatigue and I love the emphasis on strength with a little cardio! I could do without the cardio but still this AMRAP format best by far during this program! Thank you!!
3rd time doing this amazing workout. Wonderful combination of exercises. Great sweat. Loved the cardio and weight combos. Thanks Sydney & Dustin
I enjoyed this workout, it was extremely tough but we made it through…thanks a bunch Sydney!!!❤
whew! this hurt after yesterdays workout, but i pushed through it and I am fully committed! thank you for another awesome workout!
Keep showing up 🙏🏽🤎👏🏽💪🏽
That was awesome - I freaking LOVED it - it hurt and I had to push so hard. The step up combo was the near death of me but I made it!
Talk about hard core!! Girl, that finisher was wowza!!! 🔥🔥🔥
Total fire 🔥 that step up round about did me in & had to close my eyes in the last circuit due to all the sweat rolling in😝 what a great challenge! 🙌🏼
DANG THESE WORKOUTS ARE JUST INCREDIBLY AMAZING!! 😍🤩😝😛😝😝😝😝😝
I have been doing boot camp classes at the YMCA for several years and this workout worked my upper body to the max! Sydney you have a gift!
My favorite: the last 2 minutes of pushups and mountain climbers ! Let’s keep crushing it!!! 💪🏻🏋️♀️
This was super tough, but I made it! I even found myself finishing my count at the end of the time. At 59 years old, I’m pretty proud of myself 💕☀️
Sydney, I’ve wo with you on and off for years. The Effort 2023 has been what I’ve needed! My calendar is checked off daily. I have three stretches to have w perfect calendar so far. Thanks Sydney and Dustin!
Great workout. Consistency and never giving up. I discovered Sydney during the first lockdown, and her workouts felt like I was in the gym and at a boot camp. I was very happy to have found someone who encourages us to push harder, be consistent, have vision and goals for yourself. U rock Sydney 💪🏾
No failure in moving forward. AMEN! Loved the last pushup/ mountain climber combo, also the side raises with front pulse. FIRE! 🔥
Awesome workout. My favorite combination between strength and cardio
4 minutes of step ups and tuck jumps!! That was insane! So proud of how hard we can push!!
What a workout 💪 😳 🥵, made me push myself. Thank you Sydney 😊
What a workout! Those front pulses were no joke! Way to rock it everyone! Am I the only one that misses the Sydney dance party at the end of the videos? 💃🕺
Whew!!! My shoulders and legs are on 🔥!!!! Day 17 has been crushed!!! Thank you for another great workout!!!😊🖐🏾
I loved everything about this workout. Proud of myself getting through it! My favorite was the step ups and tuck jumps! Both are something I am working on! Thank you Sydney.
“Don’t be afraid of fully diving in.”
So wonderfully said! Thank you for sharing yourself with us, Sydney. 🙏🏼
Loving this Effort series! I feel stronger each week and I can go harder in the cardio each week. I love the format between strength and cardio. Just wish there was more variety in the exercises. We do the same ones all the time and there are so many more to challenge the muscles in new ways. Love you, Sydney! I try other workouts but still come back to you!
Crushed It! Loved the Strength & Conditioning
wow, what a great workout! Thank you Sydney!
Crushed it! My favorite was lateral raises and front raise pulses! Thank you, Sydney!
LOVE the longer cardio circuits. I always like AMRAP but really really loved this whole thing.
Crushed it! Way to go everyone!! I think it was a great mix of strength and cardio! I love so much AMRAP style!!! 💪🔥🩷
Thanks, Sydney! That was a good one!!!
love all the cardio this series!!!!! My favorite was prob the first cardio circuit
I have a love hate relationship with the jump rope. So, I'm going to embrace it and say the cardio jump rope set was my favorite. Out of the strength moves, my favorite was the bicep curls to closed chest press. I crushed them and all the others! Thank you!!
I pushed into my 15 kg. dumbell for OH extensions today for the first time ever, which is huge for me! I am so proud and happy! 💪 Thank you Sydney 🙏😍
liked it all. the combo of arms and cardio was awesome!
💪Strength always.
Amazing workout. Third time trying out your counting reps workouts and it's great. Although I lose focus on breathing a bit but practice makes perfect. Thanks Sydney, you're the best 💪🏻❤
I really liked these four-minute work periods! I think I liked them all... just got a lot harder to stay all in towards the end. I woke up sore in my arms today so I'm proud of myself for getting through this workout. Those push-ups at the end really tested me.
Kudos to everyone who committed and dove fully into this spicy workout! We are capable. No failure if we do not give up and keep going forward. Crushed this.
I CRUSHED IT! Love both- combination of strenght and cardio! It was a really great challenge! The most difficult circle was the last one with mountain clumbers and push ups! Thanks for the challenge Sydney!
Sydney I think this is my favorite workout so far! I love the cardio you mixed in with the upper body work. Thank you girl! Have a blessed day!
Strength combos usually my favourites, the lateral jumps and under leg claps did better than I thought. Least faves…step ups and jumps! Arrgh. Thanks.
Thanks again ❤️
This workout whooped my butt! Well really my upper body and cardiovascular/respiratory system haha thanks for always being there for us Sydney! Your workouts and positive vibes are absolutely amazing!
The whole workout was great. The cardio really pushed me and the strength was a real challenge. I loved it all.
Phew this kicked my butt! I so appreciate that you mix everything up and bring new formats. You keep it exciting and interesting. Thank you!
I loved this entire workout!!! The strength/cardio circuits are amazing!!! Truly committed, thanks to Sydney!!!
So good 💪🏼 arms feel so strong!
Today I am a bada$$. I traveled and didn't want to workout. I didn't even want to do 20 minutes. I talked myself through it and finished strong showing myself that I have more in the tank than I think and that I all I need is some self love and encouragement
I can safely say I have NOTHING left to give after that workout, WOW that was such a challenging series and that finisher? Pure FIRE. loved loved loved!
It might just be the newfound mindset shift speaking, but I'm loving these process workouts. When I think I've found a favourite, you bring another 1!
I did it! Another workout down and I feel better than ever and I look forward to working out everyday and I feel stronger! Thank you Sydney for everything that you do! Keep crushing it!!!! I’m following your lead ❤️💪
Strength was a push for me today but I did it!! I’m proud of myself because I allowed myself to speak to my strength and not my weakness! I crushed it today!
This workout pushed me and just like the title says...EFFORT is huge!! Thank you so much Sydney for pushing me harder than I've ever been pushed and giving me the confidence to do so!! 👏🏻👏🏻👏🏻👏🏻
The finisher was my favorite. I was finished at that point but I pushed through! Thank you.
Catching up on my missed workouts- cardio was my fav - didn’t realize how much burn I would feel in my arms today- great effort, feeling stronger each day, thankful for this space to start my day! Sweat is pouring off of me. 😅
Loving this strength and condition workout, really feeling it in the arms! 😮💨 At the end on minute 43:13 yesss the reminder show up for ourselves, that it’s okay the progress is difficult and seeing these results slowly but surely 🙌🏽
Cardio party-o!!!🎉
Love BOTH the strength and cardio! One without the other makes for a much longer workout. Switching it up makes it go by so fast
My favorite set was the jump rope and 180 squat jumps because I love a good cardio pump. The most challenging yet rewarding was the front raises/pulse. ❤
Worked out on auto pilot today. The seasonal depression is in full swing. Knowing what the workouts do for me my keeps me coming back even when I don't want to.
Did this yesterday and wow, it was a tough one. Loved the strength sets but those cardio ones were tough!
Sydney you changed my life! Since I found you I have quit the gym two years ago. 🌻
I am a day behind due to appointments yesterday. And I can see why people posted about what a work out this was! My favorite circuit was the cardio.
Wow! Not feeling working out today but pushing play for myself, because this is the time for myself. I love the single arm lateral raise ☺