40 Minute No Repeat Upper Body Workout | STRONG - Day 13

Today is an upper body no-repeats workout so be ready to turn up the intensity! We will work for 45 seconds and rest for 15 seconds and complete 32 exercises for 1 round of a the giant set. I used anywhere from my 10 pound dumbbells up to my 35 pound dumbbells so grab yours if you're ready!

The exercises:
1. Inchworm Push Ups
2. Supermen Pull Backs
3. Chest Press and Internal Rotation
4. Tricep OH Extension
5. Seated Shoulder Press
6. Right Arm Row
7. Left Arm Row
8. Hammer Curls
9. Supinated Curls
10. Chest Fly
11. Kneeling Push Up Pulses
12. Tricep Kickbacks
13. Dips
14. Lateral Raises
15. Underhand rows
16. Back Flye
17. Curl and Pause with slow eccentric
18. Curl pulse
19. Bent Arm Rear delt flyes
20. Front Raises
21. Right Arm Curl and Press
22. Left Arm Curl and Press
23. Arnold Openers
24. Long Row Right Arm
25. Long Row Left Arm
26. High Rows
27. Push Press Right
28. Push Press Left
29. Cross Body Clean Right
30. Cross Body Clean Left
31. Row-clean- press- curl right-curl left

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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.

[ivokiz]

I have to say " Strong " is definitely by far my most favorite program. My arms are on fire and I love how I feel now the mind muscle connection. We are strong and only getting stronger!!!

[tamaraparks]

I love the switch up in formats - ladder, circuit, no repeats, etc. It keeps me from getting bored and I enjoy the different mental challenges/mindset that each one brings.
I also love the longer warmup with both stretches and no- weights exercises, and the longer cool down.

[CeCeCarson]

I really appreciate your emphasis that calories burned in the workout is less important than the strength we are building! 💪🏽 cheers to muscles poppin’!

[jennycuffman]

I loved the cross body clean move. I don't think I've ever done that before! I love the no repeat workouts...they keep me motivated, interested and they go so fast. Thank you Sydney!

[MelissaRepPreach]

Love the no repeats!! Encouraged me to go heavy knowing there was only one round.

[NAli]

“So you can eat more” were my favorite words of the day ❤️

[MelissaCapriotti]

No repeats are such a mental break for me and this morning is a good day for that! Thanks!

[mallorya]

This workout was a combination of my absolute two favourite things: No repeats and upper body. I it. Thanks Sydney ❤

[erinmccarthy]

OooooOOOOoooo LOVED that last move....Row-clean- press- curl right-curl left!! Started with my 12s and realized I could go up...ended with my 15s!!! Woop woop!!!

[julianadolski]

This no repeat workout was such a treat 🥰! It was much needed, for sure! Thank you for this fun workout, Sydney ❤️!!

[olgaperry]

Wow. 40 minutes workout have never been so fast. another amazing workout

[tonya]

“STRONG” is definitely the right name for this month! It’s amazing how much Sydney help us. I really LOVE the no repeat workouts. I am so proud of myself!! Have a phenomenal day everyone!

[simplebyemmy]

Loved the workout, especially the power moves. I can really tell how strong I've been getting in workouts like this where we can go hard for one round of each exercise!

[lisaarney]

Great reminder about the importance of building muscle for improved health throughout the day. Cardio alone just doesn’t cut it!

[ericam]

I think these NO REPEAT workouts are my favorite!! They fly by SO fast.

[moderatobd]

Love the no repeats!!! How in the world do you come up with such creative workouts every single day?!?!?!?!

[angiedowney]

I have never had a trainer help me get the strength gains like Sydney! I love feeling STRONG In my body!

[rmcmariusable]

You can't go wrong with a non repeat workout. Loved this format💪🏾💪🏾

[YvenAlmeida]

It’s my birthday 🎉 and I'm excited to start my day with a workout 😄 Thank you, Sydney and Dustin!

[samanthalauber]

Man I loved that "Row-clean- press- curl right-curl left" at the end!!!