40 Minute Strength and Conditioning Workout 🔥Burn 505 Calories!* 🔥Sydney Cummings

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COMMENT CRUSHED IT IN THE COMMENTS IF YOU CRUSHED IT WITH ME!

Let's really CRUSH this strength and conditioning workout! I am using 8, 10, 15, and 20 pound dumbbells. 40 Minutes of 30 seconds of work 15 seconds rest in circuit style and I know you are going to love it! Grab your dumbbells, your water, and your sweat towel and click play and let's go! Push it hard and let's work up a SERIOUS SWEAT! Share this workout with a friend and let's challenge each other to step it up always!

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*Please take note that calories burned vary for every individual depending on multiple factors (e.g. age, body weight, heart rate, height, effort intensity, etc). Any slight variation in any of these factors can dramatically alter the amount of calories you burn. I calculate all of my calories using an Apple Watch 4 with the High Intensity Interval Training Workout application and I am 28 years old, 5’8”, and weigh 140 lbs so you can use my few factors as well as my intensity level to gauge yourself.

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 is 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.

[sollangyevans]

My husband and I did this workout today in place of what was on the schedule. So happy we did! It was exactly what we needed. Really missing this intense format. Thanks!

[staceylouderback]

What a great workout…These old school Sydney workouts are just as great as today’s workouts. Always bringing your best workouts to all of us all the time. ❤

[cindycampbell]

Wow! Great workout! I am 57 today. Thank you Sydney for doing what you do!!!

[shanenchar]

That was an AWESOME and INTENSE full body strength and conditioning workout! Loved the variety and verbal cueing. And all the encouragement! I burned 288 calories. Thank you!❤

[amandaczerwieniec]

So good! I think the first time I did this I used 8s in the overhead hold lunges but today I used 12s. Progress! I probably could have went up to 15s but tomorrow I am smashing lower body so kept it lighter. I enjoyed this one and will def repeat in the future.

[jennh.]

I love this workout! I'm so proud to say I stepped up TWO times on the heavier weights!! I didn't think I can go heavy on the (side-lift) arm workout! 🙃😲I figured ok I'll try, but I'll switch down if I can't! Thank you Sydney for always pushing us! 🙏♥️
I was so sweaty that I couldn't keep my fingers interlaced while stretching!😂🤦🏼‍♀️ its amazing how much your body can change within only a month! So glad I'm back!! One month down!!🙌🏼🎉💪 enjoy your weekend y'all! Oh and thank you for the heads up on the 1 hour session tomorrow!🥰

[sarawhite]

After rolling my ankle pretty badly on Thursday (it’s bruised and sore but not sprained) I CRUSHED THIS SPICY WORKOUT!!!💪
And I remembered to PUT MY WEIGHTS OUTTA THE WAY!!!
Thank you, Sydney!!💕💕

[rachaelfearon]

These older workouts feels really good am enjoying them

[amyweisberg]

I tried every excuse in my head to not do this workout but I showed up & showed out. No way I was going to screw up my consistency that I've been crushing. Now I'm feel great & ready to crush my Saturday. Thanks Sydney!

[Ignacioforever]

🌴🌺This workout along with all your encouragement help me to see my long term goals!!! I am preparing to join an IPL league. My mind is already focused on moving forward each and every day. You’re helping me achieve my goals. Just because I’m 50 years old doesn’t mean I’m dying. I’m living each and every day to the fullest. I thank you for all your contributions to the world ❤️🙏

[VoMaxRun]

I’m recovering from a broken clavicle and just getting back into light lifting. I’ve been modifying my workouts to Sydney’s to protect the shoulder and it has gone very well. I was just a little sore doing Lateral raises so I keep it on the lighter side. Thank you Sydney!

[ecrowd]

Per my Apple Watch I burned 326 calories. Sweat was dripping buckets to the floor! Even though you (Sydney) are miles away and I’ve never met you in person, the workout feels really personal. I’m 43 and have two adult sons. I’ve tried over the years to stay in shape...but it’s gotten harder the last couple years. You mentioned in the video making time for working out despite what your other commitments are. I need to work on that more. I am a freelance marketing consultant so my clients’ requests happen at all hours. Sometimes I am up really late and hence have a hard time getting up. I am going to put my workout times on my calendar so that I don’t commit to anything else during those times. Thank you for the pep talk!

[larisakamm]

Yes, it is a lot of fun to do Sydney's workouts from years ago. Nowadays there no more like this one. You finish this workout feeling tired and happy 😂

[bcp]

I'm happy that I completed this workout. This was not best day mentally. And I know that affected my workout. And while I probably only pushed myself 60% physically, it was 110% mentally. And I almost didn't do this (I even stopped halfway for about 15 minutes because I genuinely didn't feel the drive to finish), but I got there :)
Love you, love your channel, thank you for everything.

[shivid]

Loved loved this one. Don’t know I missed this one. It’s always fun to do the old workouts. What a killer strength & conditioning workout. Thanks Sydney, crushed it💪💪💪💪💪🔥🔥🔥drenched in sweat😊

[DeeDaGurl]

Crushed it. I started it, got interrupted, came back and re-crushed it. Another great workout. This week I am going to focus on my nutrition. Relfect on my positive choices and not dwell on the slip-ups!

[InfectiousLaugh]

Thank you Sidney for your creative and exciting workout! I’ve been doing them for 8 months now and the novelty hasn’t worn off

[kayladasilva]

Crushed it! I definitely need to work on my snacks fitting into my macros better. I decided to go back into a cal deficit for the remainder of the year so I need to refocus on my snacking :)

[kristen]

This week I am going to go to bed earlier around 10 (I am a very late sleeper typically). I am going to make sure to meditate and reflect on each day to see what I’ve done and where I can improve. Also procrastinate less! With fitness I will add in ab burnouts at the end around 3x a week.

[oliviarichardson]

I am going to meditate for mind clarity and be more mindful of how I talk to my family and how I talk to myself!