40 Minute Upper Body HIIT Workout | SHRED - DAY 11

Join the Sydney Squad NOW!!
Get access to your monthly workout calendar, a monthly stretch calendar, my nutrition program, help with tracking and analyzing your nutrition and workout progress, access to me going live frequently doing educational sessions and Q&A's, and join a group of over 3800 like-minded people from across the entire world here!

Get your April SHRED calendar (with clickable stretch days) here:

Today is an upper body strength workout so be ready to turn up the intensity! I do break up the workout with two short intervals of jump rope so feel free to grab your rope or add in your favorite cardio in these two sections. We will perform 3 rounds of every exercise for 45 seconds of work and 15 seconds of rest. I used my 10, 15, 20, 25, and 30 pound dumbbells so grab some weights that are appropriate for some arm work for you. GO CRUSH IT!

1. Shoulder Press
2. Bent Rows
3. Tricep OH Extension
4. Hammer Curls
5. Chest Press
6. Jump Rope
7. Lateral Raises
8. Back Flyes
9. Flat Skull Crushers
10. Alternating Bicep Curls
11. Chest Flyes
12. Jump Rope

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 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.

[KristenPolzien]

That was NON-STOP focus. My mind battled between “this is hard” AND “I can do hard things”. Where did I land? “I CAN DO HARD THINGS!!!” 💪🏼✨💜 We can do hard things 🙌

[julianadolski]

My weights felt heavier than normal today, but I still showed up and did my very best without beating myself up. Working out with Sydney really changes your perspective towards challenges. Thank you to our beautiful, incredible trainer ❤️!!

[nikkisouthall]

My upper body felt not as strong today....no problem....I still showed up and crushed it!! Let's get it in today!!

[alexandriamahoney]

Training like an athlete is so empowering. I love the Sydney gives us a well rounded program to promote longevity! Too many trainers do not do that!! By the way, anyone else’s 🍑 sore or is that just me?!

[elizabethcaudill]

I’ve never wished for an arm day so much after yesterday’s leg AMRAP 🤣

[stephaniemickler]

Not only do I LOVE Sydney’s energy and intelligence, but I LOVE LOVE the fact that workouts are programmed because I trust her and the process! Sydney, you’re the best! ❤️

[staciemunson]

PROGRESSIVE OVERLOAD BABY!!! Someone call the fire department cause these arms are on fire 🔥🔥 We didn't stop moving today and rest periods seemed non existent 🤣 Everything flew by so fast! Keep the intensity up and try to increase in some way each round. We are strong my friends ❤

[jennifermelton]

We are so thankful for you programming our workouts. You're right, we would only do what is comfortable. However, you program the workouts for what our entire body needs. We are so thankful for YOU and YOUR ROYAL TEAM!

[hannahkwon]

Ur the most diligent, inspiring person on this platform and i cannot believe how lucky I am to have you❤️ thank you for all these creative and sweaty workouts!!! Looking forward to doing this one too

[juliaruggaber]

Oh hell. My legs...yesterday was crazy. I'm happy about this workout today...no legs 🤣💪 Have fun to all!

[ansaashfaq]

YES YES. I’m gonna crush this in around an hour. Day 11 of the Shred Program coupled with Day 2 of Fasting. 🤍

[christinastotts]

Good morning, Sydney Squad! I slept well last night and I had a great workout. I’m on a well deserved break from work until January. I’m going to focus on the workouts, spending some quality time with family and friends, and working on my continuing education as a tax professional. I hope everyone has a good day and I’ll see you tomorrow morning!

[gracesoborski]

CRUSHED IT! Arms/chest are shakingggg!
I LOVE your programing!!! That's how I continue to progress & challenge myself! I love the balance it provides our bodies + the overall STRENGTH. Leg day is a mental challenge always for me. This is why I love you so much!!! Youre not just about ascetics, calories burned, or only getting gainz like most other trainers/youtube fitness people I've found. You're the real deal. I think I speak for all of us who workout with you DAILY that you have helped me mentally the most. You are so inspiring, kind, motivating, energy is contagious. YOU THA BEST of the BEST!

[AtlDibuja-Productions]

I just watched your TED talk, also this morning I got up, put on my workout gear and off I went to my mat. I posted this comment to your TED video but I wanted to leave it here as well since I have grown into this community you have built. ❤️❤️❤️❤️❤️

"Sydney and Dustin, you have brought me back to life. When I found you a little over a year ago, I was recovering from bad illness that almost made me give up, I doubted my own strength. I didn't know, how, as a former athlete I was going to move on and start working out again. I didn't know if I could do it again, run marathons, become strong. You made me believe that I could, that it was accessible AND POSSIBLE, that the possibility to have good training was available to me too. Your videos, the quality of them and your words, made me think that you were also including me. You helped me through and I started seeing my own strength, physically and mentally. Through the screen you were/are always there with me as I continue getting stronger. Thank you for making your brilliance accessible to many of us who otherwise would have not found a way. You have touched my life and I feel stronger that I have ever felt. Thank you, both. You have fulfilled your purpose with the impact your vision has had on many of us. I am eternally grateful to you both. (Hats off)"

[rlongor]

I am very guilty of only doing cardio for so many years.... I'm finally seeing what my body should have looked like all these years by doing your workouts with weights. Thank you

[paigelovett]

I’m working my way through the shred program and just finished day 11! I’m feeling amazing loving the workouts. What brought me here to comment was that I’m lying in bed and was thinking to myself, “I can’t wait for tomorrow’s workout”. I haven’t felt this way about exercise/moving my body for awhile now, and so THANK YOU SYDNEY for bringing this attitude back to me! ❤️

[erinpencek]

My legs are still feeling yesterday's workout because I was busy running around at work afterward. Grateful we had a leg rest today! I love how Sydney programs the workouts because she's right-we typically stick with what we know and like. The variety she does is great! Let's crush today!

[kaylarandolph]

I think by thursday each week the past year with Sydney my body is like "no seriously....wtf are you doing?!" lol i am feeling the legs from yesterday and using my arms is going to be difficult today lol. Keep crushing it!

[nyssavelkers]

I love how you program your workouts, it's literally what helped me breakthrough my plateau and see real strength. I use to pick a youtube video I was in the mood for, not what challenged me or what I needed to work on. Been working out with you daily for over 2 years now and it makes all the difference!!

[tanyaserrani]

This pep talk <3
Not only just going past your comfort zone but there's NO feeling like CRUSHING a workout that you struggle with. I feel like a champion. I am infinite.
Showing up and doing it anyway! It is like life. Things are not always going to be easy. You have to show up and do your personal best!
Love you all! Let's crush the rest of this week!