Chiseled Arms and Abs At-Home Dumbbell Workout *LOW IMPACT* | STF - Day 32
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- Опубліковано 1 жов 2024
- Get ready to feel that pump with me both in your arms and your abs this one got spicy! Don't forget to Grab your JULY program calendar here! shop.royalchan...
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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:
1. Left Arm Row
2. Right Arm Row
3. Back Fly
4. Rear Delt Fly
5. Underhand then wide rows left
6. Underhand then wide rows right
7. Hammer Curls Alternating
8. Supinated Curls Leaned Back
9. Curl Pulses
10. Pull Over and sit up
11. Alt Shoulder Sit ups
12. Bench Seated DB Leg Raises
13. 1 minute Weighted Sit Ups
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✔️ Back ✔️ Biceps ✔️ Core Feeling that 🔥 Those biceps 😍 the failure was real & I’m here for it 😍 Great job everyone!
Yes that arm circuit was 🔥awesome job!
Great job
👏🏻 great job
Mine are shaking! Great job 🎉
Great job
My favorite part was Sydney saying that I made it to the cooldown 😜
Great job!! 💯✨️
Me too
That was the best part! Haha
yes! That's always the best lol
Who else is feeling pumped after that one?! Proud of you!
Definitely felt the pump!
Well done!
Great job today - I'm proud of you.
💪🏽 you did great!!
I sure am feeling the muscles are getting stronger. Great job!!!
Yes! That was a good one! Way to go!
I loved this one so much 🥰! I pushed up to 40 lb. dumbbells in the single-arm rows 🥳! Who else is feeling themselves growing stronger 🙋🏻♀️?! Thank you for the burn, Sydney 🔥! Great job crushing it, team 👏🏼!
Awesome job today! Sydney keeps me wanting more😊
Awesome job
@@kayevans2208 you too, Kay! and same here! i wake up every day so excited for a new workout!
@@barbaragoreham1842 thank you, Barbara! You too!
wow that is awesome!
TUESDAY. 5AM. LETS GO GET THEM ARMS AND BACK SWOLE
Nice work!
You're Awesome
PROUD OF YOU!!!
Let’s go
Great job today!
Feeling strong and weak all at once! 😂
Great job! Yes, feeling so weak never felt so good 😂
I’m feeling the same way. 😂. We crushed it
I hear you
Good job getting it done!
😂 HaHa! I can so relate! Great job 👏🏻
Morning everyone! Let’s crush this workout today! 🙌🏼
Best wishes 😊
Crushed it!!! Have a GREAT DAY!
Woo hoo! Great job!
Great job today!!
You crushed it! I know you did!
Loved those longer rests between sets. Much easier than pausing all the time to get adequate rest between sets.
YES!!!!! I agree 100% Great job💪
Wow, feeling this one!! All of these circuits were intense! But that second back circuit was probably my favorite! Thanks for this one Sydney!!
I have to say I was nervous when I started this program. I was like, I can’t start with stf but here I am showing up every day. I used to workout all the time then lost myself and didn’t do much working out for a year so I knew I couldn’t just throw myself back into it. However I’m keeping up and when Sydney says it’s for everyone it really is. Had to modify some but that’s the beautiful thing about working out, their just isn’t one exercise for that muscle group/certain muscle their are multiple. I do like that Sydney is their really working out with us not stoping and pausing to wipe sweat of to look like she doesn’t struggle. It’s like hey even Sydney struggles. So here’s to the Sydney squad around the world. I love that we’re all into this together. Here’s to many great workouts to come.
Good for you!! Keep it up! Jumping back into working out is no easy feat. So proud of all of us doing this program!
if I had to think about this workout before doing it, I wouldn't have done it, I just rushed head down. Day 32 ✅
Those curls on the incline bench...spicy!!!! LETS GOOOOOOOO
You said it !! Great Job
You got that right
“It’s not about the bend in the elbow, it’s about the retraction in the back.” It’s taken @ a year for me to finally feel it right! Thank you,
She has the best verbage to help us achieve perfect form it’s awesome! Great job!
Great job!!
Recognizing the growth and lessons learned is awesome! Proud of you!
My arms feels like jello right now, but these work outs is what is keeping me together throughout uni's exam period 💪 Great job everyone!
Great job🎉🎉
Great job
Lord have mercy. When you get tiered pray but don't leave😂❤
This was the energy for today’s workout 😂🙏🏼. Great job working hard and crushing it 👏🏼🔥!
Yes! 😂 Good job!
Me too !!!
I crushed it! Thanks, Sydney and Dustin, for this amazing workout! Love and appreciate you both xoxox 💪 🥵 🔥 😘 💕
Great job crushing this!!!!
Wowza that was AMAZING!! Thank you for always pushing and motivating us, Sydney ❤
After a hiatus I'm back doing regular Sydney workouts and it feels great! Let's GOOO!
Way to go! You got this 💪
Nice work!
Way to get back to it!
Great job today🎉🎉🎉
@@romundababb9792 thank you!
Loved the bicep circuit. Great job everyone!! ❤
Favoloso,incredibile upper body e ABS,non facile,intenso,ma avercela fatta mi dà soddisfazione,grazie Sydney ogni tuo workout è crescita,grazie Dustin,il tuo team e you tube!!!STF è favoloso,un upper body e ABS super super top!!!Buona vita a tutti!
My favorite part was the incline supinated bicep curls…we haven’t done those much so it was difficult but I could feel it hitting differently…confuse those muscles!!! Have a great Tuesday!!!
Wow. My upper body is screaming🎉. My workout crew we got this. Now enjoy your day.
You're amazing!
Great job!!! Have an awesome day!
Yes yes!! Llego la máxima!!!
Good morning Sydney, Dustin and everyone! Any one feel arms muscles sore? No problem keep going! I promised to myself don’t stop,! I have to get my gold! That’s way let’s continue fighting! Thanks to Sydney constancy, and all of you guys for being here!
Great, Great Job!! 💪💪👍👍!! See you Tomorrow!!
Great job, Nelsy!
Great workout. I had to eat some boiled eggs first so I wouldn’t feel sick again ☺️
OMG!!! This was absolutely amazing and on fire this morning!!! I absolutely loved the rear delt lift! All of them were great!!! Amazing work everyone!!! We keep pushing to that next level! ❤🎉🔥❤️🔥💪🏻
Fantastic work! It was quite the challenge today!
My favorite part of this workout is doing it with all of you out there. My second favorite, I was still breathing at the end of it.
Wowzers that was a good one. My biceps feel so heavy. Tried doing the minute sit-ups with 40, definitely got to failure lol.
Wow impressive
Can't wait to get home and do this after work
you will love it! have a great day!
Biceps and Core alll dayyyyyyy!!! 🔥🔥
Me too! Loved it so much!
Good job mate
Who thought that alternate shoulder weighted sit-up was killer? I love feeling my arms all pumped up.
You crushed it! Way to push!
Love all the pull 💪🏼💪🏼 Way to get up and get going on a Tuesday!
This was a great paced workout. Felt I could go heavier. ❤
Here after a week , Starting from where i left. Thanks Sydney. ❤
Why am i so consistent in workouts?
Maybe because she
Makes it fun? Way to stick with it!!
@@Juliespyne Yes sure , I will stay consistent from now , Doing workouts with Sydney and members like yours encourages me so much to be consistent. Best wishes !
I procrastinated this workout all day, but I'm glad I finally did it. It felt like this one flew by!
Great job today!
Good morning!!! Great upper body and abs to start the day off, right!! I feel so motivated after this workout!! ❤❤
Way to crush that workout!!🎉🎉
Love this spicy awesome workout especially the hammer curls section... Great job to all who finish it!! Thank you so much Sydney.....👍👍💪🔥🔥❤❤🙏🙏🙏
Fave part of workout was using the bench for abs. I liked the dumbbell pullover best. Showed up and crushed it. Great job everyone. 6/18/24
Felt that failure with the biceps today! Proud of myself for getting to that uncomfortable point! Way to crush it everyone!
Great job!
Amazing workout! Arms and and on fire!
Super quick don’t miss it
Happy Tuesday everyone 🥳💪🇬🇷☀️
Morning everyone! It’s a heatwave here in Canada today. This was 🥵🥵🥵🥵. My biceps were shaking so bad!! Happy Tuesday everyone!!
Back and biceps are my FAVORITES 🥰 Best workout...thank you Sydney💜
Happy Day all🌼🌞
I pushed myself to mechanical exhaustion during the workout. I swapped the dumbbell for a yoga block for the leg lifts.
What a great workout. Really pushed waiting to get my 25lb dumbbells and hopefully a bench soon so I can push more ❤️🔥💪🏽
Happy tuesday!! Love those upper body workouts!! Great job everyone!! I WILL NOT QUIT!!!
Loved the upper body work! Especially with the hot temps in the middle of America-rocking my tanks with confidence😁
Amazing!!! Feel that burn 🔥🔥💗💪🏽💪🏽💪🏽
Definitely felt the burn today! Way to go!
Upper body workouts like this always make my forearms burn. I didn't quit and crushed it! Thank you!!
Oooh this was a good one. Showed me flames, progress and results all at the same time! You’re epic Sydney! Keep rocking hard Squad!
PUMPED! that was a glorious one:) connecting the muscle to the movement feels so good. Keep it up team!! and breathe through it all.
I absolutely pushed myself to failure. Proud of myself for doing that every workout so far. I felt strong with this one.
I loved the end with the weighted sit ups and leg raises. I did 10 and 15 pounds for leg raises and 35 pounds on my chest for sit ups 💪
Wow the incline biceps was new to me, felt the extra burn!
Great workout! My upper body and abs are PUMPED UP! Haha keep rocking fam! 🎉❤
Here for the chisel back & arms! Ab work so good! Really enjoy the leg raises!
I loved the ab work! Great job today!
Did it! Just glad to have made it through the workout! Great job,everyone! 💪🏾🥰
Way to go!
My favorite part of the workout was the ab portion. I love feeling my abs engage. Keep crushing it!
Good morning - hope everyone had / has a great workout today! This one was very hard on my lower back - I have arthritis in my lower back and it is definitely sorer than normal after this one! The core part went very fast - could hardly believe that we were at cool down - Happy Tuesday
I’ve been struggling to connect with rows, but I slowed down today and I feel like I felt it a little bit more. Thanks as always.
Good morning!! My favorite workout was the overhead lat pull to sit up. I really connected to that one. Great Job everyone!
Day 33 has been crushed!! Thank you for another awesome workout!! Great job everyone!!😊
That flew by! Way to go upper body!
I was like.. crushed it already? 😅 good job!! 💪💯
Good job! 👏🏼
Love to push myself into heavier biceps weights!! Have a good day everyone!! 💪❤️🔥
Great job pushing up!
Crushed 💪 it! Great job everyone!
great workout crushed it feeling good THANK YOU SYDNEY❤
THE. BURN. in my biceps. Dude.
I loved this workout! My son decided to climb on my back as I was doing rows 😅 also loved the million dollars comment! Sydney always pushes me. I'm getting stronger and actually need to buy heavier weights! I would love to hear other ways to challenge if you don't have heavier options ❤
Way to go! A rep and a half works for a nice pump if you don't have heavier weights just yet. Awesome job momma!
Loved the pump today!
I never thought I’d like weighed ab work but I really think it’s helping strengthen my core!
Great work guys. I join at 545 every morning and I’m so thankful I’m capable and strong!
Great dedication!
Loved this…did start to feel the back exercises in my lower back a little. Probably need to work my core more?!
Wishing I could push harder on back days but I have constant back pain that’s not been figured out and no sign of relief so i struggled for the first half today!
My favorite part was the rear delt circuit. It felt so good connecting with that muscle group. Great work everyone!!❤❤🎉🎉
Yes! I loved that too. Way to crush it!
Those leaned back bicep curls are KILLER. Great job everyone.
They looked easy but humbled me quick! Haha
Let's crush it
Great job today!
Loved that arm pump 💪 feeling stronger every day! Have a great workout everyone!
Same. Great job everyone!
Love my abs on fire! Bench DB leg raises, definitely was my favorite.
The best workout! Arms were shaking and jelly 💪🏼💪🏼
I feel you @stephaniecampbell7855!! Feeling the burn and loving it! My favorite was the bicep circuit!
So bored with 3 rounds of 45, esp don't like it for arms! Hoping for some variety sometime soon 😭
Such a GREAT UPPER BODY workout! Thx Sydney!
Good morning Everyone! Loved this Arm and Ab workout! We are getting stronger 💪 ❤ together! Sydney, you keep me wanting more!! Have a great day
Loved this workout. Bumped up in weight on those pullover and regular sit ups!
Did it! Just glad to have made it though! Great job,everyone! 💪🏾🥰
You did a great job, Proud of you for not giving up! keep up the great work you are strong, confident, and beautiful!
Thank you for making me sweat and push myself ❤
Good job for pushing yourself!
we did it! Im not going to lie, this one was a struggle for me but I enjoyed the bicep work!
Went lap swimming last night so I sure felt the arms today. Feeling Strong!
Such a great upper body, I crushed it and made it through and challenged my upper body
Good morning!! Who made it through this workout? I sure did and felt strong and sweaty. Loved it crushed it! 👍🏋️♀️💪🔥🥵💦😁💜🦸♀️
Great job team!
I have been on my health journey 4 years. I’ve never struggled to get up and push play… but these 45 second rounds 3 x is starting to bore me 🫢 any tips from anyone to help?!?!?
There days that this lifestyle isn’t that exciting. Continue to hit play and push one rep at a time.
Are you pushing your weight so hard that you fail?
@@francestutt3661 yes, but finding my mind drifting to other things that need done…
🌞STF 2024 Day 32 done, great job everyone!!!! 🌞
Great job!
Well, I just bellowed a fart during that last set. That is a good indication of 3 things.
1. I'm meeting my protein goals
2. I'm working the right muscle group
3. I can never come back to my gym 🙃💀
😂😂💀
🎉that was a burner!! Thank you again for pushing us through it!! 💪🏽 ❤
It's my birthday, let's crush it 💪
Bonne fete
Happy Birthday ! It was mine 2 days ago! 🥳
Happy Birthday 🎉🎉
@@mitchseguin4959 merci énormément
@@wilsonlindamarie thank you, happy birthday to you too my dear
I’ve been loving all the core focus this month! ❤
me to . How did you do on the weighted sit-up. Killer for me.
@@francestutt3661 Did good! Pushed the heavier weights! Doesn't it feel so good to push that core? :) Nice work!
Amazing 🎉workout every one .. we rocked this party
I had to step down a couple of times. Before the workout, I told my husband, "Oh these 5 lb weights are so light now." Mid workout, I said, "ignore what I said about them being too light!" I really love these workouts. Thank you!
I hear you on this!! It's amazing how heavy 5 lbs can suddenly feel. Great job crushing it!
Great workout! It was a burner! Loved the ab circuit at the end! Thank you!
Good morrning. I am getting some good reps in during these workouts. Well done everyone.
Great upper body feeling pumped those incline bench curls whew
Awesome arm workout - thank you, Sydney! ❤🔥❤🔥❤🔥Great job everyone!
Loved the arm circuit! Way to work!
Great job
Way to crush it!! 💪🏻
missed you! How did you do with the alternate weighted sit-up. Killer for me. Now all pumped up. How was sunrise?
@@francestutt3661 Missed you, too! The sit-ups with weights indeed are tough and I can barely do them! Sunrise was so lovely! Hope you were able to get out and enjoy it later.
Up those weights! The failure is real. Great job everyone.