40 Minute Arms and Cardio Workout | PRIME - Day 12

It's time to get lean and sweaty! This routine is designed to target your chest, triceps, and shoulders ensuring a well-rounded challenge. Keep an eye on our Up Next window for smooth transitions and make the most of your rest periods. Push yourself to the limit and embrace the challenges no matter what your fitness level. Listen to your body and work hard!
Our workout includes a personalized Warm-Up and Cool-Down to optimize your session. Grab your dumbbells and your bench and let's crush this one together.
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Exercises:
1. Shoulder Press
2. High Knee Claps
3. Chest Press
4. Plank Jacks
5. Tricep OH Extensions
6. Broad jumps
7. Lateral Raises
8. Lateral Skaters
9. Chest Fly
10. Tricep Kickbacks
11. Side to side High Knees
12. Butt kick x 6 and squat
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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.
Chapters:
00:00 Introduction
00:40 Warm Up
03:40 Shoulder Press
06:55 Chest Press
10:10 Tricep Overhead Extensions
13:25 Lateral Raises
16:40 Chest Fly
19:52 Tricep Kickbacks
23:10 Skull Crushers
26:25 Push Press
29:12 Cool Down and Motivation

[@aishaliane]

As someone who does not like cardio workouts, I actually LOVED today’s video, especially the last combo. I truly appreciate you for switching up the workout format and keeping me engaged. Another workout, CRUSHED 💪🏾

[@amberl9758]

Your encouragement and the way you added your struggles in (like mid-workout when you communicated that overhead tricep extensions are hard for you and the post-workout talk) was very motivating and you truly are a rare trainer who isn't afraid to not hide under the guise of perfection. Thank you for genuinely showing up for your followers time and again.

[@annabellegaasch3131]

You are amazing with your words of encouragement..Thank you for being with us every step of the way.. Thank you Sydney.

[@amyrowland954]

I love how authentic Sydney always is. I’m motivated because of her transparency that she struggles, too.❤

[@MichelleStuckey-yx1xr]

During my annual physical last week, the nurse used a pulse oximeter to check my heart rate and oxygen level which were 99% and 50 bpm. She thought it might not be recording my heart rate accurately through my gel polish so she rotated the monitor and checked it again. Turns out it was accurate the first time, all thanks to Sydney's workouts and encouragement through the cardio. 💖😊

[@stephaniephan1169]

We are in it together and this gives us strength to perservere through tough moments. Dig deep and give it our all, it is in the effort and attempt, we show up and show out. Thank you, Sydney, for being our workout partner, your encouragement motivates us.

[@lindsaybeaulieu6545]

Good morning y'all! So much sweat in my eyes!! I'll be real, cardio is hands down my least favorite thing. However, having the strength moves in-between helped me not think about it so much and push thru. So if I have to do cardio, this is totally how I can get thru it. Thanks Sydney!!

[@isabellemarienoelle]

The same except the other way around!

[@emilyg.8898]

Thank you Sydney for being HONEST and STRONG! You didn't take the easy way out; inside, you took the better way. And I thank you for that. Thank you for believing in me as I believe in you which is why I continue to show up. You are great! Keep it up girl 💪🥵😁

[@cassievildusea7524]

Sydney!! Just when my mind is saying I can’t do this anymore, you say”Don’t quit”! You keep me going every day and my goals are being accomplished! 🎉

[@cmay16]

Every time!

[@christinelamb1167]

My favorite kind of workout: Strength combined with cardio! And with a focus on upper body today, it's just what I wanted. Thank you Sydney, my personal trainer/training partner! 😉❤

[@kiml7479]

Strength and conditioning is my absolute favourite type of workout!! Thanks Sydney!!

[@user-xi4zb8ml7g]

Better for it! Adore both trainer and workout partner Sydney, Let’s go 👑💪❤️‍🔥

[@amarnich]

Anyone else come into this one a bit scared ? I did for sure but Im surprised how well I actually made it through. Time flew by and I really enjoyed Sydney's honesty before, during and after the workout. Its what sets her apart and has kept me coming back and putting in the work for a few years now.

[@staceylouderback6911]

What a great workout! The cardio choices were spot on for the arms I felt like I had time to shake the ar,s out and still come back to push or pull strong during the workout ❤

[@DoeRaeMe]

Whoop whoop getting here early today! Working out just two minutes after this is posted! I’m proud of myself for pushing through and finishing all these programs with Sydney for YEARS now! Each one I get stronger and more capable! Thank u forever and always Sydney, Dustin and Sydney Sqaud❤ wow is this the first comment?!🤯 😅 💪

[@farrahmcclarity]

Morning! Great Job crushing today’s workout 💪🎉

[@zainab.alsakkaf]

❤❤❤🙌🙌💪💪💪

[@shawnakillen3434]

I’m proud of you too♥️

[@DoeRaeMe]

@@shawnakillen3434 aw thank u🥰

[@DoeRaeMe]

@@farrahmcclarity morning😁🌞🫡

[@deborahfleck4184]

These strength and cardio workouts always tire me out but I feel so dang good afterwards. Proud of me and proud of you. Have a great day.

[@allysewalker584]

Pushed heavy and heart rate is up! One of the most humbling workouts in a minute, and I loved it! Thank you as always!❤💪

[@laurameyer1557]

Thank you Sydney for pushing us and yourself through the harder and tougher move. You are the best and I love having you as a personal trainer and partner in training!!

[@MelissaCapriotti]

Loved this workout! Breathing heavy, feeling fatigued! I am loving this week! ❤

[@rachaelbowd5723]

Thanks Sydney for coaching me through. Your pep talk at the end made me tear up - thanks for pushing through for us and helping us xx

[@user-rp9cp3mx4p]

Thank you Sydney ❤❤… I’m following you for over 5 years and my life changed since then…Love you so much and appreciate what you do for people ❤❤

[@mariad.5440]

Thanks for keeping it real. This is one of the multiple reasons why I have been training with Sydney for over 5 years ❤

[@katiemerrill8377]

I personally love when we combine cardio and strength. I used to only do cardio/aerobics style workouts so that is my comfort and strength training is my push so for me, its the best of both worlds

[@user-ss5cc5cq7e]

good morning - another cardio day - as much as I hate it I have to love the feeling when its done - cardio is hardio!! have a wonderful day everyone

[@nantiavafopoulou7296]

Yeah I crushed it and it was soooo great Happy Tuesday everyone 🥳🇬🇷☀️💪

[@jebertkankunga2339]

I showed up and gave it my all. I'm very proud of myself. Thanks for pushing me Sydney.

[@amberl9758]

Love when upper body is mixed with cardio!!

[@yolandriacrittendon442]

I just love working out with you! With my loud music playing and my animals! This workout was fabulous and fun! I loved it! I crushed it! Thank you for helping everyone! Excellent job

[@RebekahWhite-vq3pd]

Everything worth having is just on the other side of difficult work. I love those words, Sydney!!! Great workout! Thanks for being right there with us all. ❤

[@allisonwillette3952]

Thanks Sydney for showing your human side - brought tears to my eyes. Really :-)😊

[@shaynajoson1938]

So glad we're mixing the cardio back in this month. I can always feel when we've been doing pure strength for a while and then cardio enters the chat. Takes a few workouts to ramp it back up.

[@user-zu3hs9pr1g]

Cardio is my Achilles heel. It’s my kryptonite. But I did it. I pushed past the hard. Thank you for always pushing me to do more!!

[@amandamiller8384]

I appreciate how real you are! When you express how difficult an exercise is for you, it makes me feel better knowing that I am not the only one struggling sometimes. You are the only Trainer I have found that lets us really see how they think and feel during a session. It truly makes all the difference for me and I believe that is one of the main reasons I have been able to stick with my fitness this time around! Thank you for letting us see you!!!

[@sweetcuppincakesify]

This was the first workout where I really felt that workout partner connection with Sydney. In that last circuit when she said "tap into whatever you just thought of" and I was like HOW DID YOU KNOW. Fantastically challenging workout 💗

[@chrisdumas7949]

What an incredible work out! Each and every one of us should be so proud! Hit every part of our bodies. Training PARTNER SYDNEY rocks!

[@kcsunshine1203]

Train for life, partners for life! Thank you!!

[@HJOHAL73]

The upper body and cardio combo was awesome!! Having the heart rate up while doing the upper body was another level. Great work, Sydney. Thank you 🙏 ❤

[@sarahhood9070]

My middle school students keep asking me if I work out because my arms are "jacked". 😃 I told them I would thank my trainer. Thanks, Sydney!

[@debbieheineman5195]

Sydney, thanks for leaving in the hard stuff and for being our training partner! I’ve trained at home for years and it’s so much better with your energy, enthusiasm and encouragement. You are amazing!!!

[@suzannesb1691]

always impressed that you coach me through EVERY workout! Miricles everyday! Thank you TRaining partner, coach, trainer and MOTIVATOR EXTROIDINAIRE!

[@dyaiivy6407]

Good Morning Squad ❤ Sweaty and Challenged is all I can say, great workout

[@user-ld4sk6iy2x]

I’m so glad I made time for this workout. I didn’t have the energy to get up at 5 a.m. like normal but got it done tonight. Thank you! So proud of you all!

[@LinaAnnaRobertina]

I LOVE cardio combined with strength! 🫶 also love the sort of 'military style' music at the end, really keeps me going !✨️🤩

[@aliciar8978]

Yay, so happy, I made it! I really missed cardio days....MORE CARDIO PLEASE!!!

[@missadventurestheatrecompany]

I loved this post workout talk. Thank you for being so honest, Sydney. It’s so great to hear and it’s so great to workout alongside you…not just in front of you. Best trainer ever. ❤

[@staceybode7084]

Loved this one. Loving the cardio being back in the routine!!!!

[@sharondandrea2333]

Anything worthwhile is just on the other side of difficult consistent work! Love my training buddy Sydney!!

[@romundababb9792]

Morning fit folks🎉🎉🎉 let gooooo

[@kimberlylichter3964]

Thanks for keeping in that superset and for the talk at the end! My jumps felt super heavy this morning and I kept telling myself to get it together. Nice to know I wasn’t alone! 😊

[@moniquevelez9516]

Thank you Sydney for being MY training partner!!! A couple times I wanted to dial it back and take the easy route but i knew you were there with me pushing me to my best! Thank you!! Crushed it! Had to keep repeating to myself “I am strong. I am powerful. I am resilient. I can do hard things!” It’s amazing how much “lighter” the load feels when you mindfully tell yourself the real truth!!!🙌🏼🙌🏼🙌🏼🔥🔥🔥🥵🥵🥵💪🏼💪🏼💪🏼✌🏼❤️

[@lovethokpara4114]

Oh my goodness! That was amazing😂. I can't thank you enough Sydney and Dustin for keeping me motivated and accountable. Thank you for being an amazing coach and a brilliant motivational speaker as well. God bless you beyond measure

[@staceyt778]

Yep, breaking back into the cardio party-o!! Thanks for the reminder to engage the core-everything feels stronger with core (including cardio!)

[@gracesoborski1889]

Best one this week!! I’m disgustingly sweaty but I live for that!!!

[@ambersipe2764]

I'm so glad we are FINALLY getting some S and C back! It's been too long! Loved it!

[@vanyakopcheva4265]

Thanks to my workout partner Sydney for this🔥🫶🏻💪🏻

[@waveney6262]

Yay!!! Love this amazing funtastic workout especially the cardio segment,..... Thank you so much Sydney...👍👍🙏🙏🙏

[@user-kq6it8nx8j]

I really enjoy the workouts when you incorporate the strength training and the cardio with one another! Felt so energized after the workout today! Have a Terrific Tuesday!

[@dotzullo4401]

First of all I absolutely loved this workout! Thank you for being my training partner and my training coach. thank you for helping me push myself!!!!!

[@susantyler9789]

This arms and cardio session, which I completed on Wednesday, 4-17-2024, was amazing! I loved how strength and cardiovascular training was combined!

[@caroleja2]

Thanks for workout as hard as we all around the world do it❤

[@melissaboyer167]

Thank you for sharing that you were tempted to switch that one circuit to something easier. I'm glad you didn't! This workout kicked my butt in the best way!

[@MickeySikes]

Syd this morning I woke up sore and didn't wanna. Basically fatigue to the core but I watched your insta story this morning and it gave me what I needed, motivation. Sometimes I don't have it but man don't you make it easy with your positive words! Thank you ❤ have a blessed Tuesday team! 💪🏻💛✨

[@ambervidal30]

It was a tough day for me to get started but I am so thankful that I did! I feel better. Thank you, Sydney, for the wise words at the end. I definitely needed that today.

[@lesliecaruthers5090]

YES WE CAN 🙌🏼 BEST COACH EVAH 🙏🏼

[@santar.595]

Thank you for not making it easier for us with lateral skaters🙏💪 And Thank you for being a trainer and workout buddy❤️❤️❤️

[@illetharris655]

Good morning Comrades. Prime Day 12. Sydney you sure bring it today. Love this workout. Nice combination and had my heart pumping. Crushed it!! Thank you Sydney for making it real.

[@lourdesquintanilla9251]

Thank you very much for being our partner, I feel sooo much stronger than I was younger ❤ Keep on please!!

[@starlasuttles7334]

Loved every second of this workout. C an't say how happy I am to see cardio back. I really need those bursts to get my heartrate up.

[@kayevans2208]

Good morning Everyone! Loved this upper body 💪and cardio workout! I am so proud of Everyone for crushing these workouts🎉🤜!! Have a great Tuesday!

[@tiffanyleo869]

Thank you Sydney for an amazing workout💜 Upper body days are the best days🔥💪 Happy Tuesday everyone🌼🌞

[@SoniT]

Crushed it! This is another winner! I'm loving the strength and cardio combos. ❤

[@lissettehernandez6974]

One of the many things I love about you is your honest transparency...thanks for pushing yourself to help push us! I felt very heavy today and you were most def talking to me in the motivation chat!! Let's go Tuesday!!!🎉🙌💪

[@jaclynriendeau7785]

I crushed it! Thanks, Sydney and Dustin, for this amazing workout! Love and appreciate you both xoxo 👌 💪 🔥 🥵 😘 ❤️

[@Landzador]

Crushed it !! Yep! Arms and Cardio is hard, but we did it!! Nice music!! ❤️‍🔥💪🥵

[@837romans]

In the hard times we can get through it together!! We did it

[@jessicabetke5264]

I’ve needed a burner like this and am so grateful to be pushed!

[@caitlinjoubert9704]

Got some shots yesterday for my upcoming trip and well this workout meant HARD MODE ACTIVATED 😂 loved today, I loved you cheering me on in the end Sydney - I definitely felt heavier today and needed the inspiration😊

[@sigridvolckaert81]

Cardio&strength are my favorite 🤸‍♀🏋‍♀😀

[@paigecarlson-heim6433]

Loved this workout! Appreciate you Sydney for sharing your challenge and how you pushed through! I am proud of myself for doing all three rounds of those jumps to the best of my ability! I was afraid of them because I don’t trust my hip, but I showed myself that ‘yes I can!!’ Great day to you!

[@jondabrewer4899]

Love to see some cardio mixed in with any kind of workout 😊! Thank you Sydney

[@837romans]

We did it. Got through the tough times together!!

[@lindseymccue2686]

Crushed it!! To the best personal trainer/partner ever❤ i never quit bc I see you!! Thanks Sydney❤❤ get out of being uncomfortable best advice you give❤

[@julianadolski1742]

What an awesome workout 🥵🔥!! It feels so good bringing some cardio back into our sessions. Thank you for pushing us right alongside you, Sydney! I’m so proud of all of us for crushing it ❤️!

[@daniellewelch544]

❤ 😂 I did not think I could finish this but I did!!! Thanks everyone and Sydney for being my training partners! ❤

[@user-aherbster]

Another great morning sweat!! Thank you Sydney for your continued support ❤

[@farrahmcclarity]

Morning/Evening Everyone! I’m still feeling like a superhero from yesterday workout! I’m pumped to crush upper body 💪 Day 12 We Got This! 🎉

[@maggiemaymiskelly5494]

Proud of you Farrah 👏🏻💪🏼 catch up on this one for me today on the nursery run for my grandson... I'm sure you crushed it 💪🏼

[@farrahmcclarity]

@@maggiemaymiskelly5494 Thank you! Oh the precious grands💕I know you’ll crush this💪

[@marissaharrington4942]

Strength and cardio are my all-time favorite❤ loving this week's workouts!! Thank you Sydney for all the time you put In. I've been following you for a year and a half. Many changes in myself. Thank you!!

[@user-ts1ji7rl5l]

She's baaaaack! Classic Syd! Love this style workout.

[@jessicakeeler4568]

I started the broad jumps with jump-roping but in the 2nd and 3rd rounds, I did the broad jumps, thank you for everything!!!

[@satina860]

This warrior goddess battled her way through this, but she wanted that Victory. Thank for the motivation and companionship Sydney and everyone 🎉 we were on the battlefield together.

[@mrskmcnamee-obi8012]

ooooh looking forward to doing this later when I get home from work...better make sure I eat good today...I'm excited

[@terris3035]

LOVED this workout! Absolute FIRE! 🔥🔥🔥 Worked my triceps to FAILURE! Yassss!! Thank you Sydney!

[@loricallahan827]

Happy Tuesday!! WOW!! 🥵🔥💪 Prime day 12 did not disappoint!

[@CherylMcCarthy-yj8di]

Glad you didn't let us take the easy way out. Always look forward to your push!

[@amybills2787]

Absolutely LOVED this workout!! I want to push my weights but I needed a break from strength training. One of the best workouts on this channel! Thank you, Sydney!!

[@debbiebrown9485]

Liked the mix up between arms and cardio! Woo hoo!!!

[@robertsamuel2990]

Definite challenge💪🏼 first workout in about a month and I was proud to finish it! Feels so great 💪🏼💪🏼💪🏼💪🏼⬆️⬆️⬆️⬆️

[@taravanbennekom571]

Sydney: thankful for your coaching on work outs and life!😍

[@SLocky82]

I think week 3 is gonna be my favourite 😍 love upper body with cardio!!! Added a balance challenge by floating leg on skater hops 😊

[@korielance]

LOVE cardio with arms!!!!

[@Sour_candy_cosplay]

I honestly wanted to keep sleeping lol, however I was like nope we are getting up and working out and glad I did because this arm and cardio workout was a burner and push through it. Am I sweating yes and it feels great!! you got this and let's rock out Prime Day 12!!