30 Minute Biceps and Back Strength Workout At-Home! | STF - Day 37
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- Опубліковано 24 чер 2024
- Get ready to feel that pump with me today, this one got spicy!
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We will work for 3 rounds of 45 seconds of work for every exercise and the workout will be an upper body workout focused on our PULL muscles (back and biceps) and we will absolutely hit the best ab exercises to finish! The training variables we will implement in our workout today will be focusing on the selection of weight and the tempo of your reps. You will use weights that are 75-85% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body for 2 seconds to lengthen the muscle we are working and take 2 seconds to complete the contraction. Think of sitting into a squat for two seconds and pushing back up for 2 seconds without a pause at the bottom. You will aim for 6-12 reps for each work period and aim for muscle failure at the end of each exercise!
Exercises:
Left Arm Row
Right Arm Row
Back Fly
Wide and Underhand Rows
Alternating Hammer Curls
Alternating Supinated Curls
Curl Pulses
Reverse Crunch and Sit up
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Let's goooooo squad! I'm so proud of you! Use this comment as your "I'm feeling STRONG" button!
Great job today!
🎉🎉🎉 quick and spicy today your surprise finisher had me yelling WHAT??? 😂😂😂😂
Crushed it!!! Feeling so strong, my upper body is getting JACKED LFG
"I'm feeling STRONG" crushed it too went up in weight 🥵 again💖
I am feeling strong. Proud of myself for being determined and resilient.
One of the greatest gifts that Sydney has given me is embracing failure as a way to grow stronger, rather than something to avoid.
Yes!!
Exactly what I needed to hear today!!
Well done on getting it done!
Great job today. You are getting stronger.
Great job girly!
Great job today!
AGREED! Failure just means we've found our current BEST!
WHO HERE AT 5AM WORKING ON THEM BACK AND BICEPS? LETS GET IT. LFG
Same, Queen!!!!!! 💪🏻👑
Let’s gooooo 🎉🎉🎉🎉🎉
Great job
5:30 am - done great work team
Yeesssss 👑💪❤️🔥
Failure is great!! Let’s hear it for all the failures!! We did it!!
Great job today!
Yes we did!!!
So proud of you
Great job 👏
Did it with back pain for the third day , but happy to finish my workout
Thank you God for another day of life and the opportunity to do what makes me happy🙏🏽 I’m my own catalyst💪🏽Good job everyone like always 👏🏽
Proud of you! Way to crush it today!!
@@irmarodriguez8308 amen to that
I AM MY OWN CATALYST. GREAT JOB EVERYONE. Have a great day.
Great job crushing this one 👏🏼❤️! I’m very proud of you! Have a lovely day 🌻!
Great job!!! Proud of you!!!
@@julianadolski1742 thank you so much. You also 🥰
@@Theeprincesspeach thank you. You also 😊🥰
@@LifeOrdinary87 you’re welcome! i appreciate it 🥰🫶🏼!
This workout flew by wow! Loved the ab finisher 🔥🔥🔥🔥 have a great day everyone!! I am my own catalyst!
It really did. Good job! 🎉
Kudos for finishing the workout. It did flow by fast. So many muscles working in the finisher. Excellent one.
Great job today! It did fly by
I am my own catalyst!!! Let’s create the ripples throughout our lives!!! Great job everyone!!!
We got this!! Way to go!!
Excellent work
You and we can do this!
Yes 🙌
You inspire me daily bestie!!!
Great job
I surprised myself today. Pulled 40lbs and did 17.5 lbs for back fly. New personal bests!! I am my own catalyst. 💪
Great job!
Yey!!!!
Wow, great job
Go Kim Go!!
Bravo! I also tried to pull 40 lbs too. Way to go, keep breaking the glass ceiling and discover more of what we can do.
Let's crush it everyone. Biceps and back. 😊. Upper body and always been a challenge and livting heavy too. Like when Sydney is picking 40 , ok am in my 15s rnges. But doing my best
Awesome Work
Good job!!!!! Keep working hard!!!!
Something about Sydney giving us the actual rep range we should be reaching such as (6-10) in the beginning, helps you put into perspective just how you can increase your weight and see your strength potential!!
yes!!! I loved that too! Great job girl💪💥
I am my own catalyst 💪🏼! Who else is feeling so strong after this one 🙋🏻♀️?! Let’s keep crushing this last week of Tier #2 👏🏼! Thank you for the challenge, Sydney ❤️!
Keep up the good work!! 💯✨️
@@Landzador thank you! you too!
Great job today!
Struggling to connect on some of those back exercises, but still feeling good after that push! Happy Tuesday everyone!
Way to crush it today!! 🎉🎉
I am my own catalyst. I def love the power of making healthy choices for me
Great job today!! 🎉🎉
HAPPY Tuesday Sydney D, and everyone!!
I’M MY OWN CATALYST!! GETTING TO FAILURE, DOING THE BEST I CAN FOR MY HEALTH! EATING HEALTHY FOODS, DRINKING WATER and GETTING ENOUGH SLEEP!! 💪👍👍GREAT JOB EVERYONE!!!
LOVE ❤️ SEE YOU TOMORROW
Way to prioritize you today!
I am my own CATALYST!!!! You are your own CATALYST !!! You, me , we are STRONG💪🏼💪🏼💪🏼💪🏼 We breath, never quit 👏🏼👏🏼👏🏼👏🏼♥️♥️♥️♥️
Amazing work!
Failure for the win this morning! Just keep pulling on the bicep pulses💪🏼 you are stronger than you think
Amen for failure but only in working out and pushing ourselves to failure! Great job!
I am my own catalyst!! Great workout this morning.
Good job!!! 💯✨️
I am my own biggest catalyst for myself!! ❤
Happy Tuesday!
Yassssss
I am my own catalyst. Let’s go everyone. We can do it 💪🏾
Great job today!!!!
Lesssgoooo
Quick and to the point as always. Love it 🎉
You have transformed the way I think of failure and hitting weak/difficult moments. It means I'm getting STRONGER!
Yes!!!🎉
Being comfortable in failure…thank you for this back and bicep burner!
@@jessicabetke5264 great job
I AM MY OWN CATALYST 🔥 What a way to rock this Tuesday morning workout!! Thank you, Sydney ❤
Way to show up!!
I started doing these workouts in the gym this week so I can challenge myself with heavy weights and I still love it the same as I do at home . Up super early to get it done and I’m so glad that I did!! I am my own catalyst.Happy Tuesday everybody, great job this a.m 😊
Great job girl!!!
Wahoooo! Up early to get at it!! Let’s go everyone!!!
Way to go! Proud of you!
4 am here in Houston. Great workout....
Arms/Back on Fire 🔥
Awesome!
13 min into awakening, no caffeine, let's go 🙏
Good job!!! You did it!!
Yess I am my own catalyst and it looks like you are too!@@MariePomainville
I'M MY OWN CATALYST! GREAT JOB EVERYONE 👏 ❤
Great job
Great work!
@@colleengrace4747 thanks 💪 great job 👏 to you 👏
Hello everyone I m from India, today I crushed full body workout 💪 I ll do this tomorrow, I love to do sydney workout i feel so confident ,Thank-you sydney , ❤
Sweet baby jesus... my arms shaking at a type this! Team we are CRUSHING IT! I am my own catalyst!
I am my own catalyst. We are STRONG!!!
Great job today!!
I am my own catalyst!!! Let’s make good choices today!
Get it Tracy!!!
I crushed it!!
Great job today!! 🎉🎉
I'm my own catalyst!!! Ripple effect, great job!
Nice job today!
Let's go 💪
Just created one big wrinkle in that workout!!! 🏋️♂️ best work everyone! Thank you S and D!!!
Ouchy! Failure is great 🤣. Thank you Sydney 🌸👍🏽💪🏼💕
I am my own catalyst! Great Job everybody!
Yes!!!!! Awesome job today!!! Way to get it done!
Great job!
HAPPY TUESDAY!! I AM MY OWN CATALYST!! GREAT WORKOUT FRIENDS!!
Proud of you! Great job!
Pull workouts always kill my forearms, but I didn't quit when the burn set in. I am my own catalyst! Thank you!!
Great job everyone. Keep showing up for you. We got this. See you all tomorrow.
Great job on showing up!,
I am my own catalyst!!!
Big fan of the bit of abs addition at the end!!❤😊
I am my own catalyst!
Also, does anyone else want the shoes Sydney wore today?
great job girl💪💥
YES💜 purple is my favorite!!!
@@tiffanyleo869, mine too! 💜
I am my own catalyst! Thank you Sydney for pushing me hard enough to fail!
Great job💪💥
Love doing these in the morning!! I am my own catalyst!! Have a good day everyone !! Thanks Sydney ! 💪❤️🔥
Great job crushing it!
Great!
I am my own powerful self. I am my own catalyst! Proud to fail. 👑💪❤️🔥
Great job today!🎉
Way to push yourself!!!
I’m starting to really love upper body days 💪🏽😍 Great job everyone, we crushed it!
Great job today 💪🏽💚💪🏽🏋🏽♀️🏋🏽♀️
I am my own catalyst!! Keep it up everyone! We're in this together!🥰
You guys are beasts!!!! Thanks for working out with me! 💪🏽
Grateful for learning what do when close to failure - thank you, Sydney. Great workout and great job crushing it, everyone!
Snuck in there and finished while it was still morning. Well done.
Embrace the failure!!!! I am my own catalyst! Great job everyone
Great job today!
I am my own catalyst and so are you!!! Great job!!! Remember failure is not bad!! It's progress!!!
Great job🎉🎉🎉
Nice work 💪
I am my own catalyst! Thank you Sydney and Squad
I'm seeing progress and I'm trusting in the strength that comes from failure!! Thank you, Sydney!! Pushing my "I'm feeling STRONG" button!! 💜
Great job!!
Im a few days behind but I am definitely seeing changes in my body! As a teacher the summer off has really given me the time to build consistency. Once schools rolls around I’m going to keep my health a priority! Shout out to all the teachers out there! We can do this even with a busy schedule!
"Don't stop when it hurts, stop when you can't complete the rep." This one got me THROUGH!
It definitely hurt! Great job today!
Good morning Everyone! Great quick workout today. I am my own catalyst. Have a great day
I am my own catalyst. Great job everyone, continue to push to failure! 💪💗
Way to go today!
We’ve got this. Burn baby burn. 🔥 Those 💪🏽 biceps are shaking!
Great job crushing it!
Done!! workout is finished…arms are burning…not sure how I’m even typing! Now, on to the rest of the day with this attitude!!! I am my own catalyst!
I OWN MY LIFE, And I live it, so happy, healthy, and strong.
Thank you so much Synd
I failed and I'm proud of that. Rippling out good thoughts for everyone. We are our own catalysts.
Great job for continuing past failure! 👏 💪💪💪
Thank you Sydney for the ripple! Love your pep talks and coaching! I am my own catalyst!
Whoa felt so strong 💪 today🔥 I am my own catalyst! Great job everyone!
I am my own catalyst! We are all pebbles making ripples!
Great job today!
Felt that burn today!! Way to go everyone!!
I am a catalyst!! Way to go everyone!! Those curls were a challenge! Happy Tuesday! Did this whole both my boys slept on the couch at 6 am lol.
I am my own catalyst! Great job!
I am my own catalyst 💪💪 feeling stronger than ever thanks to an amazing human being ❤❤❤ I'm forever grateful
Be the ripple effect for ourselves - the catalyst for change. Wisdom and the real talk from Sydney. Do the things that are not easy, convenient, or fast. We have to make changes to see change.
Good job everyone! We are strong we can do this. 💪
Phew, never worked my biceps that hard! I am my own catalyst! Great job today everyone! 🎉
Failure is great!!! Spicy today!!
Love this perspective on failure!! Thank you so much! Amazing workout!🎉🎉
Getting comfortable with failure! Great workout. Thanks Sydney :)
I am my own ripple effect and I am my own catalyst. This was progressively hard workout ..every stage it became challenging. Arma are on 🔥. Loved it. Thanks Sydney for these workouts. It is a habit for me working out with you each and every day. ❤
Great job today! 🙌
Great job!
I felt that one!! Great job, everybody!
I am my own catalyst!!! Yay!!! Great job everyone💜
Yes you are and you got this!
Yes I am strong and I can continue to build my body and good habits!
This 30 gave me a good sweat. Crushed it 💪🏾💜
🌞STF 2024 Day 37 done!!!! Great job everyone!!!! 🌞
STF 2024 Day 37 ✅! I AM MY OWN CATALYST.
Good work 🎉
Arms are shaking! Went up in weight today 🎉
Great workout! Short and Spicy!
I am the Catalyst for my change, for my progression, for my growth!
Absolutely! Great job today!🎉
I am my own catalyst!!
Great job!
Puh 😅 a great workout for back an biceps, thanks a lot 😅Sydney 🥰
Great job today everyone! I am my own catalyst.❤
Thank you for the pep talk!! It is what i needed to hear not just for my workout but for a couple other things!!
Im my own catalyst! Great workout, thanks Sydney!
I crushed it! Thanks, Sydney and Dustin, for this super amazing workout! Love and appreciate you both xoxox 💪 🥵 🔥 😘 💕
Way to go!!! Great job being your own catalyst!!!
Who pushed past the shake with me?!!! WOOOOOO! 🔥🔥🔥
Don’t feel like working out today but hey! Did it! 😊 I am my own catalyst 💪
❤Great back and biceps workout - those leaned back biceps curls are crazy hard. Here’s to all the failures!
Great job!
I am my own catalyst!! Thanks Sydney 💪🏽
I am my own catalyst!!! Great workout this was....thanks once again sydney...can't do this without you
I am my own catalyst! Great work everyone! Thank you Sydney ❤
Great work! Got me out of a grouchy mood.
Love the last ab workout
stimulated those feel good endorphins!! great job💪💥
My week is hectic this week and my workouts are nuch later but at 10 pm I rock it out!!!
Proud of everyone for pushing through!!