40 Minute Arms & Cardio Supersets Workout | ENERGY - Day 7

I'm so excited that we have finally launched our custom workout apparel line, Royal Change! Check out the line here with all 10 products in 3 colors each, I know you will find something that you love!

Today is an upper body superset workout so be ready to stay moving together! This workout consists of 8 upper body exercises and 1 cardio exercise that we will perform for 45 seconds at a time and we will complete 3 rounds of the giant set of exercises, 1 through 9, three times through. You will see me pushing you to challenge yourself in new variations of these strength exercises and working to get your heart rate up too!

I used anywhere from my 15 pound dumbbells up to my 25 pound dumbbells for this workout.
I also used my bench for chest exercises as I am almost 24 weeks pregnant and I will be turning any supine exercises into an inclined exercise. Grab your bench if you have one so we can crush it together!

The exercises:
1. Curl and press
2. Jump Rope

3. Lateral raises
4. Lateral slides

5. Hammer curls
6. High knees

7. Chest press
8. Chops traveling

9. Single arm rows
10. Single new drivers on bench

11. Tricep overhead extension
12. 4 Toe taps and squat

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

Interested in my outfits? Check out my LIKEtoKNOW.it profile here!

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.

[ksoushastoulova]

It may sound bizarre but these workouts help me get thru the toughest time in my country. I am in a relatively safe place in Ukraine and I keep working out to get stronger both mentally and physically. It is difficult but it is as if I am fighting the evil for my people. These workouts help me clear my mind and stay strong for people here, so I take time to do it every morning before the day starts. I know I'll win and my country will toо! I have no doubt about it! And the blue and yellow colours help me too! ) So thankful!

[anutoshkumar]

Failure is forward 🔥🔥...I crushed it 🔥🔥

[kinisimereranadi]

FAILURE IS FORWARD!Thanks Sydney …WOOHOO!!

[sarahlogan]

I am sooo soooo soooo grateful for these workouts. Being pregnant for the second time, but having someone who is also pregnant and strong makes me feel like I can continue to safely workout while pregnant. It feels amazing for my mental health and empowering to see Sydney pregnant but still a beast. So much gratitude!

[shanaglazier]

Failure is FORWARD!!! Yes!! Thank you, Sydney! :)

[bernadettegialloreto]

Failure is Forward! YES! Thank you!

[pamelafenster]

Failure is FORWARD! Failure is the first step to success!!

[KJfitnessyoutube]

Amazed of the constant flow of high quality workouts Sydney is sharing, and this awesome community! Huge inspiration and motivation! 💯🤩 Well done all of you completing this challenge, you are true warriors! 👊🏼

[jenniferadams]

Failure is moving forward. Let's go!!!!

[nantiavafopoulou]

I was not in a good mood today, millions of people in Ukraine are suffering these days, let's all pray for peace 🇺🇦
Sydney kept me going and I am now so proud of myself that I crushed it.
Failure is not permanent
We must all learn from that!

Happy Wednesday everyone 🇬🇷💪😍

[reginaholmes]

Failure is forward! Energy Program is lit!!! 🔥

[melissaboyer]

"Failure is nothing to be afraid of...Failure is learning. Failure is forward!"

[colleendemille]

Failure IS Forward!!! I like to think of failure as a success in the journey!

[lisacrowley]

She amazing me with her energy and she is 25 weeks pregnant 🤰 Love her 💕 ❤️ ❤️ bless her sweetness to keep on giving the way she does, ,

[moniquevelez]

Day 7 CRUSHED!!! I am loving this energy program. I struggled last week---I think it was all mental but this week I am loving it and working my hardest. Failure is Forward progress into your refined next move! Way to work hard today squad!!! We deserve this time for ourselves so that our lives can be healthy, happy, and strong!!! 💪🏽💪🏽💦💦💦🙌🏽🙌🏽

[stephaniephan]

Love your messaging - fail forward and let it guide you to the next step. Instead of being a critic, be curious, investigate and learn from what did not work so that it leads you to what does. We rock this workout together and we are stronger for it.

[romans]

Failure is not learning, it’s not permanent!!! It’s forward!!! Crushed it today

[stephanielewis]

Loved hearing this this morning, Syd!!! And my son woke up and got to hear it to....
And then my daughter was reading about Thomas Edison this morning and how he tried and failed 10, 000 times before perfecting his most successful invention!! I brought up your post talk and made my kids listen again!!!! Thanks for being so real with us. ❤

[heatherbrunk]

Failure is forward! 💪💪 Two things
1) I love the arms and cardio combo. I do not enjoy upper body work, but I love cardio and this exercise combo has kept me motivated.
2) I am 17 weeks pregnant and you have been such a motivation for me! Thankfully, my midwives have told me it's safe for me to continue this channel since it's what I was doing before pregnancy! Thanks for your daily motivation and encouragement!!

[yasminverhagen]

Failure is forward. Amazing workout. 👏