45 Minute Upper Body At Home Workout | PUMP - Day 4

Today is an upper body pull workout so be ready to turn up the intensity! We will work for 45 seconds for 2 rounds at a time and 30 seconds for our final round of each exercise with 15 seconds rest and complete each exercise 3 times each. I am showing you modifications this month with resistance bands so make sure to grab your bands if you will be out of town because you will be able to keep rocking with me too! I used anywhere from my 5 pound dumbbells up to my 35 pound dumbbells so grab yours if you're ready!

The exercises:
1. Superman Push Ups
2. Kneeling Rows
3. Kneeling Hammer Curls
4. Hinged Rows
5. Standing Supinated curls
6. Back Flyes
7. Seated Supinated Curls with tuck
8. Underhand Rows
9. Hammer curl and open close then lower
10. Superman swimmers
11. Hammer Curl x4, bent row x4

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.

[karrivers_t]

I am amazed at Sydney because she is 8 weeks pregnant in this video. You inspire me. I’m following along during my pregnancy and I am just exhausted. But I showed up!

[maddiejaneec]

Sydney’s workouts are always great, but it’s the motivational speeches and support I feel that keeps me coming back ❤️💪

[MrRicohogle]

I loved your speech at the end. So true! I have been working out with Sydney for about 1.5 years. Yes, I have hard days and days I don't want to, but like Sydney said, it has become a part of my routine and something I just do. When I don't workout, I feel like I missed an important part of my day- mentally and physically. :) Thank you Sydney. My arms feel like noodles after todays workout. ~Autumn H

[staceylouderback]

Yes!!! It’s not just what I do…..it’s who I am. It’s how I manage my stress and anxiety. I love the ripple effect that it has on my day.

[gregmahlman]

As a male who is 60 yrs. old and has weight trained my entire adult life, you have a market for my age group. I have done your workout for more than two years. They are challenging, and meet and for the most part exceed my fitness needs.

[lauraleport]

The way you described how to move the shoulders back first…that made a huge difference!

[sarahsorg]

Ok PUMP is on a whole new level! But I am so here for it. I loved the 45 45 30 second work periods. That last 30 seconds would really make me push a heavier weight for a shorter period. I am absolutely loving this program. My arms are swollen and feeling so unbelievably strong. You guys are amazing. Thank you so much for all of your hard work putting this program together. 💦💪

[kimallen]

Just finished this with my 10 yr old son before he left for school. He was my cheerleader and gave it his best shot. It motivated me to keep going as a role model for him and my 4 yr old (with his 1lb weights!). I usually dont work out in the morning, but my day is busy and I'm really glad I did it. Hope everyone has a great day... I know I will!

[naomisellers]

Omg I loooved the seated tuck with curls - it was nice to throw a little ab work in there and remind myself to engage my core at all times! Thank you Sydney ❤️❤️💪

[elisabethjmusic]

that "don't pull with the elbow, pull with the shoulder first" advice was LIFE CHANGING. oooo my shoulders are burnt little toasts attached to fingers

[roseobrien]

I can definitely say that exercise is not just a thing I do. It's who I am. Fantastic workout! Thank you Sydney and Dustin!

[simplebyemmy]

Sydney's Daily Wisdom (47:45): "As you start to continue to make this something that's consistent in your life, you will notice it becomes less of a thing that you do that's painful and tough, and more of who you are." If you want to develop a consistent habit like exercise, it helps to think about your identity rather than outcomes. James Clear talks about this as "identity-based habits." He says, "The key to building lasting habits is focusing on creating a new identity first. Your current behaviors are simply a reflection of your current identity. What you do now is a mirror image of the type of person you believe that you are (either consciously or subconsciously). To change your behavior for good, you need to start believing new things about yourself. You need to build identity-based habits." So instead of saying "I want to get stronger" or "I want to lose weight", tell yourself "I am a person who works out with Sydney daily" or "I am a person who fuels my body with nutrient-dense foods." How can you implement identity-based thinking to help you reach your goals?

[nikkij_]

Consistency is key. Even when you don't feel like it DO YOUR BEST! It will pay off! Thanks Sydney for yet another amazing workout! I feel STRONG!!!👊🏾👊🏾👊🏾🏋🏾‍♀💪🏾💪🏾💗

[jennifercoppley]

Loving these PUMP workouts where my muscles feel GOOD and USED at the end! I've been focusing on the tension in my reps since I can't go up in weights right now (at my highest set owned) and I can tell the difference it's making! THanks, Sydney, for giving us options, for thinking these things out, for looking out for us! You're the BEST <3

[kcalejo]

This is the most wholesome comment section on YouTube 😊

[MelissaCapriotti]

Oh man the arms are toast! Feeling great though! Happy Friday all!

[ritab]

Thanks for all the guidance on engaging the back muscles properly.

[Nicolee]

Had such a hard day at work and all I wanted to do was crawl under the covers. So glad I didn't listen to that voice and showed up for Sydney instead! Just what I needed!

[delianunez]

LOVE TODAY'S FRIDAY WORKOUT! FAVORITE ..CURL WITH KNEE EXPECTING SYDNEY TO INCREASE THE KNEE CRUNCH...LOL ...SHE ALWAYS ADDS A LITTLE SPICE...HAPPY FRIDAY ALL ....GET IT!

[Lexus]

My biceps feel like they are about to explode out of my skin... LOVE Pump, though I love each and every month working out with Sydney. Much love everyone <3