30 Minute Sweaty and Swole Upper Body Workout with Cardio! At-Home Strength with Sweat | STF Day 7
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- Опубліковано 31 лип 2024
- Welcome to Day 7 of Summertime Fine! To stay accountable grab your May program calendar here! shop.royalchange.fit/products...
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Are you ready to crush this workout together? Today we are utilizing the training variables around endurance and stabilization to push your body to build muscles and boost your metabolism to start losing body fat. Make sure you give the video a thumbs up, comment, and subscribe to the channel!
We will work for 45 seconds per exercise and complete three rounds of each exercise. We will complete 3 exercises in each circuit and we will push to hit a 4-2-1 tempo. Feel free to take a shake out break in the 30 seconds between our circuits! Included in each circuit is a quick cardio burst so make sure you're ready for 1 of the three exercises to get your heart rate up!
You will use weights that are 50 to 70% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body slowly in eccentric portion with a slight pause before powerfully finishing the rep. Think of moving slow to keep your stabilization and then exploding back to the start position.
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Exercises:
Tricep OH Extension
Tricep Kickbacks
Tricep Push Up Burpees
Shoulder Press
Lateral Raises
Front Raise + curtsy lunge
Hammer Curls
Curl Pulses
Sumo Squat Hop + Bicep Curls
Stay up to date with our program at the Summertime Fine 2024 Playlist of workouts: • Summertime Fine 2024
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00:00 Introduction
00:23 Warm Up
02:22 Tricep Circuit (Extensions, Kickbacks, and Burpee Push Ups)
11:38 Shoulder Circuit (Presses, Lat Raises, and Curtsy Front Raises)
20:54 Bicep Circuit (Curls, Pulses, and Squat Jump Curls)
29:39 Cool Down and Motivation - Навчання та стиль
![30 Minute Full Body HIIT Workout [Build Muscle and Burn Fat!] | STF - Day 9](http://i.ytimg.com/vi/o7yA2Jjp7OQ/mqdefault.jpg)
![30 Minute Full Body HIIT Workout [Build Muscle and Burn Fat!] | STF - Day 9](/img/tr.png)
Never give up. I’m 60 years old and have worked out since I was 16 with weights. I have overcome childhood scoliosis, rods later put in my back at the age of 34. Same year my lung collapsed 7x’s from 2002 -2017. My scoliosis has started curving in my lower hip area. I’m never going to give in. When Sydney tells you, never give up, don’t. Because I’ve stayed in shape I feel good about my body even with my arthritis due to my age and working out my whole life. So do it for you…mental and physical self. ❤😊
Yassss girl!
Amazing ❤🙏
Thank you, Sydney, for STILL giving us these workouts when you're recovering from a raspy throat!
You're so kind, thank you! Our whole fam is sick right now but I think mine is on the way out! Both the guys tested positive for the pandemic bug yesterday so I would say that's what I had last week too :-/
You're incredible! I definitely wasn't capable of anything close to this when I had that bug! Get better, Sydney...we will wait if you need a break!
@@sydneycummingshoudyshellfeel better
@@sydneycummingshoudyshellWow! I am so sorry 😢 I hope you all fell better soon. We’ve had our share of the bug too. No fun. You are such a blessing to us and huge inspiration. Sending healing ❤️🩹 prayers. 🙏🏼
Proud of myself. Woke up early and instead of laying in bed, I got up and got this done. Whoop whoop!
My 4 yr old did a few reps of curls with me and said look I can do it with my eyes closed like Sydney! 😂 Kids they are watching everything! ❤
Today was not my strongest day but I crushed it anyway because i try to be consistent to my daily goal💪
Happy Tuesday everyone 🥳🇬🇷⭐️✨
I really am loving this split screen to show the workout. I do them without glasses and often using my phone so it makes it easier to see 😅🤓😝
Maybe it's just me but I find the text difficult to read on those previews.
I think it’s this particular font style
omg yesss🙌🏼 love this new view
Good morning everyone!! Upper body woohoo.. day 7. loving this program.. let's rock this party!🎉🔥👏💪
All done Chris!
Good morning Chris! You got this! Let's do it!
All upper body workouts should be like this. This gives an upped calorie burn with upper body day. Phenomenal
Hot diggity DAWG. My arms are on fire but I did start to see a vein popping out on my bicep, sayyyy whattttt. Let's gooooo!!
Whew never underestimate a 30 minute workout with Sydney great workout feeling pumped 💪🏻
This is a SUMMERTIME FINE workout - love the cardio burst!!!!
This was an upper body torch workout!!! My heart is pounding from the cardio bursts!!! Sending healing vibes to the Houdyshell men!!!
Yes, yes! Indeed, each workout is a precious gem making up a royal change crown. A treasure…that is what you are…a Bruno Mars dance break 🎵 Blessings! 👑💪
Wow Sydney, sometimes I think 30 minutes won't be much, but that was intense! 😅Especially that last giant set, my biceps were on FIRE! 🔥I loved all the exercises for triceps, shoulders, and biceps, and LOVED that little bit of cardio to keep the HR up. 👍❤This will be one to come back to whenever I want to blast out my upper body!
Felt that burn in that bicep set 🔥💪🏻 plus back muscles are aching from yesterday 😂
❤️ WoW! All the heart eyes for this one! What a pump! 👊🏼 🔥 💪🏼
Look at those STF shoes! So cute
Sydney isn't lying about protein. The legs exercise last week had me out for a few days. I stared drinking protein shakes after each workout and my recovery has gone a lot smoother.
Thank you for sharing your experience. I had a hard recovery from the leg day too.
This sweaty-and-swole upper body session with cardio was my cup of tea, which I crushed on Wednesday, 5-15-2024!
Rock this workout, everyone! Delivered as posted - an awesome sweaty, upper body workout! 🦾🦾🦾
Sydney, I just want to say that today I was feeling down about some online bullying, and your words throughout the entire workout just made me feel so much stronger. THANK YOU for not only being there for my physical health but also for my mental health as well ❤
A great upper body workout to start the day and I loved it! Getting lots of protein, fruits, and veggies. Thank you!!
Good Morning Squad ☀️
Short and Powerful Workout
Phew! Arms are vibrating! 🫨💪🔥 Thank you! 🌸
Sydney you are my QUEEN!!! Thank you for these workouts you have changed my mindset and life for the better❤
Favorite arm workout to date!!!
I normally HATE upper body sessions but I LOVED this one !! Loved the format and exercises, mixed with the cardio !! Smashed it 💪🏼
The lay flat tricep extension really connects so well! I’m excited to add that in.
My birthday gift to myself today: 30 minutes with Sydney to get swole!! 🤩🎉
Upper body crushed! Great workout and love the extra spice. Really getting my tricep push-ups!💪🏼🔥
This is definitely a new fav arm workout! Felt a great burn throughout!
Idk if I caught a bug but my Lordy that was the hardest upper body workout I’ve ever done with you
This one was definitely burny and sweaty 🥵🔥!! Thank you for the challenge, Sydney 🫶🏼! Great job, everyone, for CRUSHING it 🙌🏼!!
Happy Tuesday STF crew! 🎉 Syd, we need the secrets to your spray tan! My hands could never look that even! 😂😂
Sydney, this is the absolute best program since June 2022! Awesome. Thank you so much for your thoughtful, challenging, well-planned series of workouts.
Crushed it day 7!! See you tomorrow guy's ❤️❤️
Yaaas!!!! That was 🔥. Felt like I was here for a hot minute. I'm feeling pumped and ready to get some post workout recovery protein in! Have thr best day Everyone!
STF Day 7 - short and spicy! Love the cardio mixed in!
Thank you Sydney for your positive ENERGY and the most challenging creative workouts available.
Dancing Sydney is back...yay!
YES!!!! SOOOO GOOOD! Upper body days are the best days💪 Thank you Sydney for an amazing workout💜
Happy Tuesday all🌼🌞
Thank u Sydney. Love the 3 rep training sneaking cardio in. Heart pumping … sweaty and strong. Great way to start the day💪 Stacey W
Awesome sweaty workout.... Love it!!!! Thank you so much Sydney...👍👍👍❤❤🙏🙏
Whew! Warming it up!
Woohoo! Loved being extra sweaty after an upper body with that cardio! 🎉
❤Spicy, Spicy workout this morning.
Thank you Sydney for an amazing workout! And for pushing me out of my comfort zone! Feeling stronger and stronger! :)
CRUSHED IT glad you are feeling better Sydney! proud of myself for accomplishing all the workout that is giving. I enjoy working out and getting stronger at 70 hope everyone else is too have a great day
I love it! There are more of us over 70 getting stronger with Sydney. I'm 74!
Wow just wow! thanks Sydney!
I LOVE THIS !!!!!!!!!!
Yay! sweaty summer workout- done!
Thank you so much Sydney, amazing workout and beautiful scenery! I love you
I struggled today. No real reason just one of them days. But loved the workout. And crushed it. Sydney crushing it with her croaky throat. What a star 🥰❤️
Swole upper body for sure! Holy crap I feel so pumped, literally. My arms felt that so much. I got such a good sweat and a fantastic burn. Thankful for this program 💦🔥💪
love upper body days!!! so good thank you sydney!
Loved the format today! 🎉🎉
Thank you, Sydney, this was great!
Feel the burn!!! 🔥 Crushed it!!!
Feeling sooo strong! Love it ❤
Thank you Sydney!
Crushed it!🏋️♀️💪♥️🔥
thank you queen
Complete! Pushing to progress!
Woohoo!! Tuesday arms was so good!! Thanks Syd! ❤
Always so motivating! More PROTEIN!
Day #7 is done. I know I am behind the schedule as 1. I started later and 2. I took an extra day off, because it was needed. Thank you for continuing to put out these workouts. You are helping so many people find a better self, including me.
I’m playing catchup after missing Monday’s workout. But I’m not letting that discourage me. I’m finishing STF 2024!!!
Thank you Sydney! ❤
Thank you!
crushed it!
LOVE YOU SYDNEY ❤️❤️
Always love the upper body strength training… my fav done and crushed it
Thankyou so much ❤
What a fun and challenging workout!! It’s always reassuring when the burn kicks in and you’re in good company to look and see Sydney is pushing hard too. Many workout faces made during this one. Thanks Sydney!! 😂💪
Crushed it!!!
Crushed it!
Thank you!!
Thank you for your dedication
Thank you Sydney!!! 💪🏻🔥😘
Wow! What a workout!
Thanks!
Crushed it 👍👍
Crushed it 🎉
Felt so good!🎉
That was perfect Sydney,thank you
Yea! #7 DONEEE!!
Been crushing it so far! Haven’t followed a summertime fine since 2020. Super excited to stay consistent this time around❤
Allways perfect !!! Thank you magic Sydney !! 🌹
Loving this program! Thank you, Sydney!
CRUSHED IT!!! 💪🏽🇨🇦
Thank you! Great workout!
Crushed it, thank you Sydney!!
This one was humbling!!! I loved it!
Crushed it! Thank you, Sydney! ❤
GREAT workout!
Happy Tuesday 🎉 the arm burn is real! Thank you! 😊
Loved another STF Sydney workout!!!
LOVE the cardio integration!
Woohoo! I think that was my favorite of the STF program so far! ❤💖
Done! Love the nurtition info!