45 Minute Upper Body Ladder Circuit Workout | FOCUS - Day 21

It's DAY 21 of our FOCUS program and I am so pumped for you to crush this ladder workout with me! We will work for 40, 50, and 60 seconds at a time as we complete 3 rounds of each exercise.
I used anywhere from my 10 pound dumbbells up to my 25 pound dumbbells, so grab dumbbells that work for you!

Exercises:
1. Shoulder Press
2. Chest Press
3. Bent Rows
4. Overhead Extensions
5. Hammer Curls

6. Lateral Raise
7. Chest Fly
8. back Fly
9. Tricep Kickbacks
10. Supinated Curls

11. Curl and Press
12. Back Fly and Tricep Kickback
13. Push Up Call Outs

Shop at my Amazon store and grab a jump rope, a cordless rope, a thin band, etc !

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I am obsessed with these products and since I get so many questions on my favorite pre-workout and protein, I figured you guys deserve a recommendation that I TRULY LOVE!

Connect with me!!!

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.

[sydneycummingshoudyshell]

I am so proud of you today! I'm ready for some great strength work today and I hope you are too! Make sure you are sharing these workouts and subscribed to the channel, this is a crucial time of year to help people find what they need for starting up a new fitness regimen and we can be there for people in this way!

[andreasleeper]

I did it! I finished the workout! Mind you, I am 66 years old and don't use as heavy weights as Sydney but I used ones which challenged me. Do I feel great! Arms are a little sore but that is good! Every morning, I look forward to working out with Sydney. My daughter recommended her to me about 1 1/2 years ago. I do the workouts for muscle definition since I am on the thin side and I now have long lean muscles. My endurance is better and I can now finish cardio workouts (sometimes with a couple of breaks in between).

[codfanboi]

So thankful that I showed up. Thank you Mr & Mrs Dustin Houdyshell. So thankful for everything you have done for us. Congratulations baby girl or boy. Wishing you both many blessings.

[brytonmorse]

I definitely know I am here for a divine reason. Total answer to prayers. Thank you Sydney and Dustin for being such great people! Your light is attracting others! 🥰

[elodream]

Girl you Betta preach! I am here for a divine reason. 🙌🙌🙌

[cinthiacarrera]

Hi sydney! I gave myself 20 birthday pushups at the end of the workout! Thanks again. Also i went from 224lbs to 219lbs. This is all you. Thank you for making me feel good about myself.🥰🤗👸🏻

[anitazeigler]

This one flew
Let the present be your present for the

[katjakaflingwichmann]

Having been in COVID-isolation for more than a week, this week has been so tough workout-wise. But the fact that Sydney and you all are right here when I came, is the BEST motivation! Thank you Sydney and squad ♥️♥️♥️

[beckys]

Love how she hit all upper body muscle groups. Would love to see more like this.

[mariebaya]

OMG!!! Sydney, You are so INSPIRING 🙏🏾🙏🏾🙏🏾!!!

[Callmenor]

Thanks for the workout sydney! This upper body workout babyyyy ❤️✨

[nicolec]

Working out with Sydney is my me time! This is something for me and I feel it after every workout! Love it!

[marissawatson-bane]

Didn’t think I could do the push-ups at all at the end, but I did it! Had to drop to my knees for 5-7, but I DIDNT QUIT! So many things Sydney has taught me that I CAN actually do if I just try and don’t give up. That mentality is spilling over into the other parts of my life and I am so grateful ❤️

[Sirivaax]

I went all out and boy did it pay off! I felt stronger with each rep! I give all credits to Coach SC because I am where I am today because of her kickass programs! Best Coach ever!

[ericajade]

I've been following you and doing your workouts since my second pregnancy (January 2020 @ 16ish weeks along), and I'm so excited for you and your pregnancy! You're going to have the cutest, fittest baby bump 🤰!! Congratulations, Momma!

[marycorres]

Crushed it!!Wow that was unbelievable!!!! definite FOCUS needed for these longer work periods plus counting!!! Loved it....Thank you Sydney, hoping you and baby Houdyshell are feeling great!! Happy Wednesday everyone, dont miss this workout, its Awesome!!!

[PoundTheSound]

Love upper body days because my posture has improved so much!!

[kylielester]

Crushed it!!! Those push up callouts were tough!!!

[trinateo]

Oh I really love this one. The format of climbing based on time was a perfect burn

[natalieteigen]

I really enjoyed the format of this workout. More of this format please!! 🥰