40 Minute Cardio & Upper Body Sweat Workout | EFFORT - Day 17

It's a conditioning and upper body sweat session today so be ready to work hard with me and keep your breathing consistent. The EFFORT to finish will be so rewarding as we finish together!

Let's work hard together today to crush this workout and feel so strong afterwards. We will be working for 4 minutes and we will complete various reps of strength exercises in their won circuits and cardio conditioning exercises in their own circuit. Be ready for an epic finisher as well! Grab your jump rope and your light to medium dumbbells!

The exercises:
1. Bent rows
2. Kneeling shoulder press

3. Jump rope 25
4. 180 degree squat jumps

5. Supinated curls
6. Oh Tricep extensions

7. 10 Lateral skaters with 5 high knees
8. 25 Skips with a clap under

9. Single arm lateral raise 10 per side
10. 25 front raise pulses

11. Step ups with knee drive
12. Plank tuck jumps

13. Hammer curl and close press
14. Kickback and back flye

15. Push up and mountain climber climber

Connect with me!!!

In this workout you are training with Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer, Fitness Nutrition Specialist, Women’s Fitness Specialist, and Stretching and Flexibility Coach. 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. 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.

[sydneycummingshoudyshell]

So so proud of how hard you are working today! Way to show up! Could you share this workout to help me reach more people? Also please check to make sure you are subscribed to the channel here!

[brigety]

First workout of 2024 in the books!!! #6monthspostpartum #mypostpartumjourney #workoutnumber56

[susantyler]

I came back to this workout on Wednesday, 12-20-2023. I really liked the step-ups with the plank tuck jumps circuit.

[catherineflynn]

Sydney; I’ve been doing fitness for over 35 years. Previous YMCA ACE certified instructor, CrossFit, sports, running. You name it. You are absolutely FABULOUS. You push us, give modifications and warn of contraindications. The length of your workouts are perfect enough to challenge. I sometimes try to do 2 in a day and all without leaving the house! Just the right amount of equipment. I’m so grateful I found you. Thanks a million! You make a difference!

[Sirivaax]

I got up to 8 pushups at the end!

My arms are like noodles 🍜

You are the greatest COACH ❤

[jillhamilton]

My favorite was the lat raises. It was definitely the most challenging!

[daniellewelch]

I liked cardio because I have never been able to do it before.❤

[aprilb]

Omg..so glad I gave your workouts another shot. Loved this. I used to be mostly cardio and light weights. After hitting my kid 40s I realized I needed to up my strength gain and really see the difference. This is the type of workout I love. I enjoy an instructor who is also working hard with me. Thanks for the motivation! I’ll be coming back for sure

[annab]

Another tough workout! Crushed it. Let the sweat fall!

[jessica-]

The shoulder circuit was tough but so good!

[mistymiles]

Struggle bus, but I did it!!! Lateral raises and front pulses were awesome!!!

[lissettehernandez]

Talk about hard core!! Girl, that finisher was wowza!!! 🔥🔥🔥

[kimberlylopez]

man those lateral raises to front pulses 😩 definitely got me!! Absolutely love this months program! And still able to do pushups on my toes even at 34 weeks pregnant! Heck YEAH 🎉

[codfanboi]

Crushed the Workout. Love it and love the progress that I have made.

[jsutera]

I can safely say I have NOTHING left to give after that workout, WOW that was such a challenging series and that finisher? Pure FIRE. loved loved loved!

[staceylouderback]

The only failure is never taking the chance…. As we get older we tend to stick to the things that are comfortable things we know. In order to make a change you have to be willing to step out of the box that feels comfortable and push yourself. There is no failure only lessons that we learn to make the next attempt a success. It’s all a mindset positive thinking will take you far. ❤

[HarpreetKaur-rysi]

There is no failure in forward❤ Sydney you are inspirational and I value the mental strength you give me every time I watch you ❤

[andrealyric]

This was intense!! Loved the step up & tuck jump circuit! Plus the hammer curl/close press & tricep kickback/back fly circuit was great! I love AMRAP, feeling dedicated to my goals and the reward of getting my body back to a place I feel comfortable, strong & healthy in. Thank you Sydney!!! ❤🎉

[stephaniejohnson]

DANG THESE WORKOUTS ARE JUST INCREDIBLY AMAZING!! 😍🤩😝😛😝😝😝😝😝

[iecherrooks]

Whew!!! My shoulders and legs are on 🔥!!!! Day 17 has been crushed!!! Thank you for another great workout!!!😊🖐🏾