30 Minute Upper Body & Cardio HIIT Burn Workout | EFFORT - Day 14

Quick and sweaty and a burner for your upper body! Join me in this EPIC workout and let's get closer to your goals TODAY!
Grab your January 2023 Workout calendar HERE! shop.royalchange.fit/products/process-the-effort-stage-1-january-2023-workout-stretch-calendar
Let's work hard together today to crush this workout and feel so strong afterwards. We will work in circuits for 30 second work periods with 15 seconds rest and we will complete 3 rounds of each circuit before moving on to the next one! Be ready for an epic finisher as well! Grab your jump rope and your light to medium dumbbells!
The exercises:
1. Chest Press
2. Skull Crushers
3. Jump Rope
4. Bent Rows
5. Hammer Curls
6. Bench Donkey Kicks
7. Shoulder Press
8. Lateral to front raise to lower
9. Lateral Kick to touch down
10. Jumping Jacks to high knee taps to lateral hop offs
11. Floor tap sky tap to switch jumps to forward hops
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Website: www.royalchange.fit
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.

[@kathyann7260]

Fitness Friday woohoo🎉

[@chalisefarr9374]

Crushed it!!!

[@angelaalmeida2734]

Best thing to do after a hard day of work!💪🙏🥵

[@suechin5113]

#crushedit. Thank you Sydney.

[@trishbrown7358]

Crushed it!! Woohoo 30 getting it done!!

[@remainsofDCKEY]

CRUSHED IT!!!! Even if its not something i wanna. hear its somethung i need to hear!!! Thanks Sydney

[@JBruckner]

I love this workout!

[@andreeacojocia]

Omg Sydney! I love you, honestly! I think it's so rare to find a truly passionate person on the internet but here you are, showing us daily that you care about people, ablut their health and wellbeing! It's amazing to have found you! That being said OMg We almost finish 3 weeks of working out! We are strong beasts, ladies!!!🤘🌈🙏

[@vdruskas]

still sore from leg day, but felt better once I started. Have to remember to punch in one your stretch videos after the dailies. Great 30 min

[@kelseyjo9078]

Thank you, Sydney ❤

[@tamijoles2380]

Just did shoulder presses with 20 lb weights! Who knew I was so strong!

[@jessicaalvarez7627]

Day 14 🙌🏼 Workout 🏋🏻‍♀️ Completed!

[@morganbayrd4018]

Thank you Sydney for showing up for us so we can show up for ourselves

[@karamcconnell2931]

New favorite workout!!! Loved the finishers!!!!

[@rachellopez9263]

Throughly enjoyed the cardio at the end! I can do almost anything for 10 seconds!

[@melissaboyer167]

Way to crush it, everyone!

[@delight743]

Make the switches that benefit me, priortizing sleep, nutrition, and positive body talk

[@debbiebuydens9515]

Crushed it!!! Great workout! I feel like i say that every single time!! Loved the finisher!! So fun!

[@cbalbierz2347]

flew by tough but fun workout. I worked hard... loved the finisher

[@moniquevelez9516]

This one is going in my travel fitness playlist!!! So good!! A fast moving, quick burner for the upper body and gets your heart rate up the whole time!!! It felt good to use my heavier weights the whole time! Way to work squad!! I'm super sweaty and it feels great! Now let's crush the day!!! 💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽🥵🥵🥵🥵🥵🥵💦💦💦💦💦💦🙌🏽🙌🏽🙌🏽🙌🏽🙌🏽🙌🏽

[@elizaflores3146]

Thank you Sydney ❤ I crushed it 💪

[@sagime2506]

Alone with my workouts, is the happiest feeling ever✌️

[@alysiaslater3035]

Im typically not a fan of cardio but i loved this format of breaking up the 30 seconds of cardio into 3 different exercises. It really helped me stay focused and i actually really enjoyed it

[@sanamonster1]

Cardio spices up everything!! 👍

[@velvetyblue]

Crushed it! Loved this workout Thank you Sydney ❤❤❤

[@working5591]

Crushed it Thank you Sydney!!

[@laurenkolmer9320]

Anyone else do a round of applause at the end of the workout?? I have been doing Sydney’s workouts for 3 years and I won’t do anyone else’s. She’s the most real, most authentic, and I feel like I’m right there in the gym with her FOR FREE. Love you, Sydney!!!!!

[@GardenGal365]

Day 14!!! Getting so much stronger!!!!

[@leannabrooks6592]

Crushed it today!!!

[@RoundyP]

14 of 65 Last session was fire!!!!!!

[@elizabethdarby2012]

Crushed! 💪🎉

[@staylor7691]

AMAZING!!!🤍

[@marilynmiller8670]

I really enjoyed the closer today. Fun activities. Happy Friday 😍

[@amirahamdy9433]

Smashed ❤️‍🔥❤️‍🔥

[@mindysleasman9291]

Thank you so much Sydney another great workout that finisher was great !!

[@rachylanderson1809]

This is who I am now!!!! I am so proud. Thanks for an awesome cardio finisher and as always an amazing motivational speech😊

[@greentea8468]

Have a very cranky achilles today so changed the last set to fast core exercises. Excellent quick sweat session!

[@mariesavage7190]

This program is amazing!! Loving it ♥️♥️♥️

[@dmds2824]

As much as I don’t like cardio, I did enjoy this workout! Especially the kick boxing! 😅

[@official_momentswithmarie]

Crushed it!! Great workout!!🎉

[@lindabalkovec1089]

Loved the cardio finisher! Doing 3 different exercises in each 30 second work period made the time fly by, and I felt like I could give a higher intensity.

[@lmtuttle1]

Loved the transitions in the finisher to make it easier to push! It’s just 10 seconds!

[@loricallahan827]

Crushed it!!🥵🔥

[@kaciself]

Crushed it🎉 made me cry at the end “This is who I’m!” ❤🎉❤🎉

[@Warning203]

I hate cardio so much but I think this finisher was the one I've enjoyed the most ever!

[@vasela]

LOVED IT! will definitely come back to this one

[@diaryofshae]

Complete ! ❤

[@jessieleecolella]

Love when you add cardio or abs to upper body ! Makes the time fly and I enjoy it more. Sydney you are fabulous thank you for your beautiful energy !!

[@ashley_rrivera]

I love the cardio finisher!! More of like those please 😊 can def feel stronger for curling my 20lbs 💪

[@katherinehankins9117]

This has been my absolute favorite workout of this month so far! I had been putting it off today because I was having the worst cramps, but once I started it was so much fun! I loved the variety and unilateral training, and overall I feel super strong and empowered!! Thank you Sydney, as always, for making us feel our best every single day ❤

[@gretchenschurman7399]

I started crying immediately when Sydney said "This is who you are now" .. a indescribable feeling rushed over me during that moment. A sense of PRIDE, a realization that I've accomplished 3 straight weeks of putting my health & fitness first, and a true sense of belonging (here) filled my heart and soul so much. SO proud of myself and everyone here! We're DOING IT!! ❤✨

[@Juliespyne]

That’s so cool! Keep up the great work!

[@iecherrooks4091]

Whew!! I'm a sweaty mess! Day 14 has been crushed!! Thank you for another great workout!!😊🖐🏾

[@brandygomez6372]

Loved the cardio burnout.... I'm out of breath, but I made it to the end 🤗 I went up to 20lbs on my arm rows and chest press. And 15lbs on my shoulder press. Feel amazing!!!

[@roseybaben6993]

LOVED, LOVED, LOVED this workout! Thanks so much, Sydney!!!! Keep up the great work you are all doing! We CAN do hard things!!!

[@lynngardner76]

Yesssss! This workout flew by! I upped my weights too! I crushed it. Thank you!

[@stacistritt7019]

I crushed it! I went up in weight in my shoulder presses. I liked your comments about lower back. That is something I struggle with in weakness.

[@ursulathieme4586]

What an amazing workout. I wasn't pumped to do it but in the middle I was so pumped. Love all the moves. My why is my family and it makes me happy. Thank you thank you Sydney. If you are looking for a workout this is the place.

[@sunitaprasad9631]

Thank you Sydney getting stronger day by day 😍😍😍🏋️‍♂️🏋️‍♂️🏋️‍♂️

[@HannahK780]

Crushed it! Great cardio finisher burn 🔥🔥

[@TchynaRose]

I have to say I really enjoy the 90 days programs. I feel more committed because I see a lot of progress and I trust the process. Thank you Sydney for those amazing programs that are keeping working out fun after all these years! 😊❤

[@lisanicholson5709]

CRUSHED!!!! Always love those fun finishers!!! Sweaty Betty!!! Thank you Sydney!!! ❌❌⭕⭕

[@pchan1728]

Crushed it ❤

[@jennifermoreno4834]

Another new favorite workout! Loved the combo of exercises. I'm now regularly pushing my 30s for chest press and my 25s for alternating bent rows. I am seeing the progress. Thanks Sydney!

[@evelyncullen7981]

I just wanted to say Thank you Sydney, when I started this journey in July 2021 the only dumbbells I owned were 2kg today I progressed to 15kg.. thank you for reminding us we can do hard things and for being my first achievement of every day

[@sharmilashankar6802]

That is fabulous and so very proud of you!!!!

[@kayevans2208]

That is awesome! I am proud of you!

[@susanfernando4260]

Congrats Evelyn! Love what you shared:)

[@marilynmiller8670]

How wonderful 👏

[@clairehumphries4205]

Amazing! I’ve just bought 17.5 & 20kg, and some 16 & 18kg kettlebells. It’s so weird, you never think you’ll be strong enough BUT WE ARE 💪🏻💪🏻💪🏻💪🏻thanks Sydney 💜

[@joanmaunez4997]

CRUSHED IT🙌🏻💪🏼🙌🏻💪🏼

[@tinab7856]

Really used the "I can do anything for 10 seconds" mindset in those cardio finishers! Crushed it!

[@ramkissoonkatey2697]

My God ..I actually did 12 starjacks and continued with cardio...so proud of myself

[@christineb2298]

Crushed it! This is who I am! 2 years and going. Your workouts changed my life and helped me so much with confidence. To be able to finally stick to working out, and by doing so my husband and kids see me. My 1 year old claps and smiles at you when I put on your workouts. How fun if one day we can do them together!

[@deirdregibson1038]

Crushed it. Such a great quick exercise. Ive been working with these videos since 2021 and i feel great.

[@kayevans2208]

Crushed it! We are flying through the EFFORT Program!!

[@theresemarkham9387]

Great workout, had to modify the cardio due to an upper respiratory infection plus cough.

[@bellasdaughter6312]

Great work out Sydney, Thank you!!! CRUSHED IT! Looking forward to the "middle staircase" 😃

[@christinegenovese1955]

I crushed it! Really liked the end cardio portion. Thank you!

[@roqayaalfardan460]

Thank you Sydney so much 😊, I dare me to increase the weights, I was pushing myself, I knew there will be pain, but what a gain without a pain 🏋️‍♀️👏🏽💪🏽🥰👌🏼 crushed it one more time with you and your motivational speeches 🙏❤️ thank you royal change for supporting

[@melissacordero9021]

Hi Sydney! Good morning. I crushed thank you 😊 .have a wonderful day everyone.

[@jackieminucci475]

Awesome workout Sydney..... Thanks a bunch !! You make my day!!

[@kristikornder3744]

Loved that cardio closer!!

[@judirobinson1891]

Crushed it! Started with a recovering shoulder injury began with body weight and have progressed to 5 lbs! 🎉 thanks Sydney 😅

[@amanda-uj9vr]

This is CRAZY!! When I started this with you, I could barely move. Several spinal surgeries and over weight, I couldn’t finish or I’d have to modify everything! Today, I did it ALL with NOOOO modifications 🎉🎉🎉. Thank you for everything and especially when you give us hints like “ weight in your heels, shoulders down”, those hints help SOOO much ❤. Can’t believe I did donkey kicks!!!😂😂😂

[@katharinefitzgerald5010]

This workout was amazing! I love love love the break up in the cardio moves at the end! Upped my weights today too. Felt amazing had a really spot on connection with my body! Thank you Sydney!💪💪💪

[@sylwiavaclavekphotography]

Love, love, love, intense and to the point! Heart rate up, heavy weights, #CRUSHEDIT

[@caitlinconk6513]

Great workout! Went by so fast!

[@karinewman7859]

Crushed it!!!! Thank you Sydney! This program has me feeling so strong! 💪💪💪🏋️‍♀️🏋️‍♀️🏋️‍♀️

[@candacemontagnon9228]

I'm with you girl!!

[@vickyrath7637]

Love the finisher! Thank you Sydney.

[@peggyyounggren9409]

Think this is first 30 min with cardio that I haven’t had to hit pause! Crushed it

[@staceylouderback6911]

I read this the other day and it’s so true…consistency is harder when there’s no one is clapping for you. I always know I have someone clapping for me when i come to these workouts. Thanks Sydney for always being our biggest fan. ❤

[@hanleyssavedbygrace]

Love the fast transition and cardio with strength

[@Devoyri]

You are an inspiration and I love how you are challenged with us doing your workouts. We are all in it together. Can’t wait for another workout 🏋️‍♀️

[@judithcorbettcarter2045]

Crushed it! Today’s workout was so much fun. Thanks so much Sydney.

[@ZannePeace42]

Crushed it! I was sick this week and missed some workouts -- it feels good to be back and moving again.

[@mkaygagne30]

Had to take a few extra breaks to catch my breath but was still able to crush it! Feeling so strong!!!

[@momma_to_penny_polly_shannon]

Thank you Sydney, I pushed myself today and was able to do 20-pound hammer curls for the first time! Love these workouts and of course your motivation!

[@hannahsmale3499]

LOVED this workout - really enjoying the cardio mixed in with the strength

[@deborahfleck4184]

I crushed it!! Loved, loved, loved the finisher - the 10 second bursts really encouraged me to PUSH HARD.

[@shannonscott9201]

I liked the 3 station cardio at the end!

[@Amber-iy8us]

Soooo good! I haven’t done an arm without it being full body dedicated and I pushed my arms! 🔥🔥🔥

[@jessicagrossi2244]

This week was my favorite!!!🎉

[@sharonparisi9097]

Loved this

[@sarahb1538]

Crushed it! Thanks Sydney!