40 Minute Upper Body Sculpt Workout | Summertime Fine 3.0 - Day 19

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Today is an upper body workout so be ready to turn up the intensity! We will perform straight sets of a strength move for 3 rounds of 45 seconds each and then close it out with two 3 minute burnouts at the end of the workout and believe me those are SPICY!!! I used my 10, 15, 20, 25, and 30 pound dumbbells so grab some weights that are appropriate for something as heavy as a row and something as light as a lateral shoulder raise for yourself. GO CRUSH IT!
Exercises:
1. High Row
2. Bent Row
3. Back Fly
4. Chest Fly
5. Tricep OH Extension
6. Front Raises
7. Lateral Raise
8. Bent Arm Raises
9. Standing Tricep OH Extension
10. 3 Minute Bicep Drop Set
11. 3 minute Inchworm Push Up Climber
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In this workout you are training with me, Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer and Fitness Nutrition Specialist. 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!
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[@sydneycummingshoudyshell]

Omg who else CRUSHED this one with me today?! Those FINISHERS!!!! I’m so proud of you!!

[@xendeon]

thank you sydney your amazingg

[@jules11yates]

Crushed it! I had to wear my wrist brace and do the push-ups with a fist but I pushed myself to keep going! Thanks, Sydney!

[@alltimesarah18]

Crushed it 💪🏻

[@pagekohmetscher2409]

🙋🏻‍♀️ CRUSHED IT!! 💪🏼 🔥

[@Gilbreth3]

Crushed it my arms are shaking. Getting stronger every day

[@staceyloge6908]

Wow! Feel the burn! August Fan Favorites 2023!

[@user-ds5hv5pe2g]

Aug 2023.....brilliant workout. Rare day of just feeling awake and motivated. Loved this one. ❤

[@annamariacianciulli1964]

Fantastico upper body,forte,intenso,fantastico agosto 2023,grazie Sydney,super top.agosto 2023!!!Grazie!

[@shivid7680]

Holy god, this one is a killer. My arms are on fire. Thanks Sydney, crushed it again 😊💪💪💪💪💪💪💪

[@emmagonzalez8185]

Those finishers were brutal!! Haha I loved the burned, I think upper body might be my new favorite workout 😁😁

[@whitneymartinez3342]

Second time through this STF and it is THE BOMB! Best STF ever.

[@jennajoyce3782]

PERFECT start to the long weekend here in Canada! WOO! GREAT WORK EVERYBODY! :D

[@santar.595]

BTW Canada vs Latvia tonight on ice hockey🙂😉🏒🇱🇻🔥

[@kasadiepake7405]

Please do the inch worm climber on future workouts!! That was fantastic!!!

[@Iamhannahd]

That was not up to my limit. Granted, I only have 5 pound weights right now and I have definitely progressed past those, but I start my new job next week and when I get my first paycheck I’m making an upgrade! I crushed it though!

[@jasonpresnell1061]

Loved the workouts this week! Working 6 days a week 12 hours a day for the next 40 days and still crushed it!

[@leaway1389]

Wow this was incredible I am so proud of myself right now happy Friday everyone have a blessed day I ordered all my merchandise today I hat towel bag

[@emmaberube2847]

I love these upper body days!!!!

[@kaylarandolph43]

i prefer lower body but i love a sexy back muscle lol

[@sampadajoshi511]

Crushed it! Thank you for encouraging to complete and not giving up. Big Hello from India!

[@poppythesufferingvegan1856]

CRUSHED IT!!!! That was tough!!!

[@fahmidajawed943]

I crushed it it’s so harder for me but I pushed through really I’m so glad 🙂 I crushed it 💪🏻🌹👍🔥🙏🏻thank you so much Sydney

[@angelaleavitt8386]

Thank you so much!!! What an amazing arm workout 💪💪💪💪💪

[@amandadaniels76]

I actually really liked the finisher. Normally it’s the finisher that humbles me and shoveled me all my room for growth. Today with the bicep work I felt strong 💪 It was a great feeling to celebrate that success.

[@shevonnedavenport7318]

We crushed it 🙏🏾🙏🏾👏🏾👏🏾💪🏾💪🏾♥️♥️

[@successwithnoellanzishura5549]

This was awesome!!! Alsoooo I always wonder why one would come and dislike a video...

[@deniselongley4401]

Yes yes yes. I finally managed to get up to 8kgs on the bicep curls! I had to do a few with one arm at a time but i did it! I couldn't before. Its all paying off. Thank you, as always!

[@terrisomsky75]

The last 2 sets....killer! But so proud of how I finished!!

[@Eve.lyn.Sanchez]

Last two sets were BURNERS🥵❤️

[@michellebaudin5783]

Great arm challenge with that climber! Feeling strong! Thanks Sydney!💪😁

[@hayze13]

Felt so good! Glad I am still fully engaged in all her programs. SHOW UP! :)

[@franswissink3062]

Goodmorning Sydney thanks for this workout. Bye bye you bye 👋

[@activealignment9221]

Wow! Just crushed it! It’s feeling like a sleeveless shirt today! Gotta show of the guns.. but also.. not sure if I can lift my arms into sleeves 😜

[@Koolvidaunt]

Thanks Sydney! I crushed it 💪🏼

[@Patricia-wi8tf]

Best workout / Arms are burning 💥💪

[@bevmansfield5515]

Woowee!!! That was tough! Thanks Sydney!💪we did do it! Yay!

[@franswissink3062]

Goodmorning Sydney, thanks for this very intense workout. I like it very much. Byebye you bye 👋

[@mariamarini2322]

Beautiful🌞 thank you so much Sydney 🙏🤗😊👏👏👏👏👏❣❣❣

[@jamiealbert7721]

I can barely type this..... crushed it!!!!

[@audreypeterson8343]

I'm the worst at pushups... at the first inch worm i didn't think I was going to get one in. I got up to 8 (on my knees) but it's still better than 0

[@sagime2506]

This is a challenging workout and i did it ✌️

[@billiemcbride2995]

Thanks ! You got me through

[@m.chicken1000]

this was soooo much fun!!!

[@tkrause1116]

This was AWESOME!

[@DaraCato]

We crushed it... thanks Sydney!!! 💙

[@1970cym]

CRUSHED IT 💯🔥🔥🔥🔥🔥

[@mattogston1849]

Crushed it!

[@nc6191]

Sure did!

[@cryptolove21]

CRUSHED IT💥💥🦋🧡

[@juliekent48]

Loved it!

[@starlasuttles7589]

Need some feedback. I track my calories on my Fitbit. While I realize strength training is not necessarily a calorie burn, I was wondering what you normally burned in a 40 minute strength workout. I am around 96 lbs with a small build. My burn is only 100 - 125 calories. Does that sound right? I don't know if I am choosing the correct setting on my fitbit.

[@jenniferschepeler6661]

I use Circuit Training on my FitBit and it seems to be the closest to what I think it should be. I believe FitBit figures calorie burn based on your heart rate, so if you're working hard but not fast (as you would in strength workouts), your calories burned will be lower than a similar time of cardio. That's how I think of it anyway.

[@rowenadeguzman9666]

Thanks Sydney I♥️thit👍

[@brandy2826]

Arms are burning 🔥😫

[@MeenoiBalbeedo]

We were awesome

[@melindasprinkle6]

Lets go!!!

[@sagime2506]

Crushed 😊, with knee push-ups.

[@shelia1755]

😵‍💫😵‍💫👏👏💪made it!!!💓

[@orjwanalsaadi6405]

I crushed 😊👍

[@melissahaslett]

Crushed it

[@samselby393]

My shoulders are so spicy right now 🙃

[@sandra8633]

Crusht it 💖

[@cathyrenzi5833]

i struggle with push ups.

[@brandybossle9368]

CRushed it

[@patrickmusic1969]

thumbs up

[@ButtersTheBean]

I now feel like the wacky inflatable tube man with my noodle arms.

[@audreypeterson8343]

wacky wavy inflatable arm flailing tube man?? me too! :D

[@preena9672]

Omg I totally agree with that

[@timmyl8344]

But I can’t even move my noodle arms 😂 😴

[@dianalawless5106]

Crushed it!

[@rosaliegammad3850]

Crushed it

[@hannahvaughan6318]

Remember on Monday when we all died in horror when Sydney said, “your shoulders will get a rest…tomorrow,” and she proceeded to spank our shoulders for another 30 minutes? I wonder if she was also thinking “but just wait until Friday”! 😂😂😳

[@lisatowle6016]

Lmao!! Right???

[@lynnb6934]

I don't know how, but I had forgotten about that! Evidence of how my brain kicks into survival mode during the workouts 😂

[@danielegreiner]

This!!!! 😂😂😂😂

[@pradyumnasinghi987]

Haha so true

[@karigil6133]

yup this week is such a killer for my shoulders, i hope they will have a little rest tomorrow !!

[@sharmilashankar6802]

I am so sore from yesterday but I will be putting in full effort with this workout. We never will give up Friends as Sydney says...stop and breathe but don't stop to leave.

[@jaclynriendeau7785]

Sydney: Cute little Elvis lip curl Me: Looking like I'm crowning during labor with no drugs🤷‍♀️ I crushed it! Thanks Sydney🔥🥵🥵💪😘

[@jaclynriendeau7785]

@@candacedawn357 ugh 😭😭

[@kelseyxavier]

Hahaha! The noise that came out of my mouth on that last push-up was very much like when I gave birth 😝

[@AmandaB1111]

😂😂😂

[@julianadolski1742]

Wheww 🥵🔥!! Arms are on FUEGO 🔥!! This one flew by so fast yet the burn was REAL. Thank you, Sydney! Let’s keep crushing it, team ❤️!

[@joswandrybatista1178]

i knowww this was my first workout at 6 am so proud of myself 🥰

[@kayevans2208]

It did go really fast!

[@julianadolski1742]

@@joswandrybatista1178 I’m proud of you too! Great work!

[@rhonijobarnes8459]

Usually I'm a 4:30 am workout gal, but got my body fat tested;so I just finished. My body fat percentage is still the same & I'm happy with it (I lost 25-30 pounds 3 1/2 years ago & have kept it off). I am addicted to Sydney's workouts, I love them & I actually love strength training now.

[@julianadolski1742]

@@rhonijobarnes8459 Wow, that’s awesome! I’m so proud of you for staying consistent! Keep up the great work ❤️!!

[@stephanieharants3586]

My arms no longer exist 🥴🥰 Sydney's making sure we feel it with that drop set and pushup ladder 🥵

[@lizeesterhuizen2676]

My glutes is still sore. And its painful to even sit or walk... Guess it will be replaced with sore arms for the following few days.. Love it.. Thanks Sydney.. Working hard pays off. ❤️❤️❤️

[@jodyleishman9084]

My glutes still hurt from a couple of days ago, too. I’m reminded every time I sit!

[@CeCeCarson]

OMIGOSH me too!

[@iHeartRingette11]

my hamstrings are killing me lmao

[@heatherkeogh263]

STF 3.0 Day 18 ✓! After a very restless, fitful night of trying to sleep I had to dig deep and push myself to keep going. That finisher was🔥🔥🔥🔥🔥🔥🔥🔥!

[@shania.sinead530]

Yes!💪🏼 who likes training upper body as a girl?🙋🏼‍♀️

[@kaylarandolph43]

im a lower body girl but i do like so nice guns!

[@jennajoyce3782]

I only started doing it intentionally with Sydney, but absolutely love the feeling of having a strong upper body!!! :D

[@shania.sinead530]

@@kaylarandolph43 same haha☺️

[@shania.sinead530]

@@jennajoyce3782 same I feel so much fitter since training upper body too☺️

[@barbarameckes4999]

CRUSHED IT...68 year old grand ma!!

[@TherapistMiMi]

I crushed it I was not upset at all I dropped to my knees at the last minute. I earned those knees pauses lol 😂

[@leannabrooks6592]

Great job!!!

[@hayze13]

I was SCREAMING! hahaha

[@dorothygraham6183]

Ready to go in Ireland.

[@sandyouellette8783]

I don’t think I can even type..,my arms are sooo heavvvy in a good way 😳😂😂 thanks Sydney

[@wendydouglas9908]

I've done several of your summertime fine workouts recently and I'm really enjoying them! Your positive attitude pushed me to try my 25 pound dumbbells for the bicep curl drop set and I was able to complete 8 of them. Woo-hoo! Thanks for the encouragement to push me to get stronger!

[@prettypurplesparkle]

Aug 2023 omg this is the third time doing this workout in 3 years. So amazing to see my strength has improved. That bicep ladder is still intense. But super proud I used 25s to start out. Haven't ever done that. Loved it crushed it! 👍🏋️‍♀️💪🔥🥵💦😁💜🦸‍♀️

[@SLocky82]

Fan favourites August 2023!!! I just love upper body days!!! Whew that burnout at the end though....I managed 6 full push ups, by the end I was struggling on my knees 😅 but thats how I know I worked hard! 💪

[@marina-wv9hq]

Ready in Germany !!! I’m so exited ❣️ Good job u all for showing up!! WE CRUSH IT

[@astrostudent2302]

Gut Gemacht

[@stefaniedefilippi5790]

This workout got me curling 25s for the first time!🎉🎉

[@juliezoutendam5338]

When Sydney said we used our core so much on those last couple exercises, I started thinking that I must have done something wrong because I didn't feel my core at all. Fast forward a couple hours later, and I definitely feel my core!!! And my arms are already sore! That workout was SO, SO good! I'm seriously seeing muscles popping in my shoulders like never before!

[@DoeRaeMe]

I’ve never went to failure before in an upper body workout! That was F-I-R-E!!! I definitely feel accomplished and quite proud of myself for finishing🤟🏼 The dopamine is rushing in💪

[@moniquevelez9516]

3rd time through that one and it is still amazing for my whole upper body!!! I love the pump I feel right now!!! Those last 2 finishers are great for pushing you to your max and making sure you leave nothing in the tank at the end!! I can barely lift my arms to type this right now, way to CRUSH this workout y’all!!!!🙌🏼🙌🏼🙌🏼🙌🏼🥵🥵🥵🥵💪🏼💪🏼💪🏼💪🏼😳😳😊

[@jaclynriendeau7785]

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

[@prettypurplesparkle]

Aug 2022 my arms are dead. Super proud of the last pushup round. Just kept going. Loved it crushed it!! 👍🏋️‍♀️💪🔥🥵💦😁💜🦸‍♀️

[@kaitlinanonas7614]

Crushed it! 29 weeks pregnant with baby no3 💪🏼

[@lindsaybeaulieu6545]

Literally shaking right now!! Had to talk myself through those last few rounds of push ups but I did it!! Arms are feeling it! Great job today y’all!! Let’s keep pushing and getting stronger

[@franswissink3062]

Goodmorning Sydney, this is my favorite workout with dumbells practice several times Byebye you bye 👋

[@franswissink3062]

Goodmorning Sydney Thank You for this workout. I did the hole workout and like it. Get stronger arms ..bye dear coach. Bye 👋

[@fejeshenriett6004]

Sydney, you are a never ending joy and inspiration source for me! Thanks for the reminder of the coolness of this workout, loved every minute of it! Starting uni and the post-workout talk hit the nail in the head, omg!

[@veerajuliette7110]

ahh thank you!! guess I need to invest in heavier dumbbells though! I had a pair I thought was too heavy for me but completed 10 reps easily during the bicep drop set, lol

[@kristicurran2726]

Loved this workout. I got such a crazy pump and my arms felt like jelly during the last couple of pushups.

[@franswissink3062]

Goodmorning Sydney, Thank You so much for this good workout. I love it. Bye bye you bye 👋

[@franswissink3062]

Goodmorning Sydney Thank You for this Workout. I like ithis one. Bye bye You 👋

[@coralinespooky6050]

Happy Friday everyone. Upper Body !!! 💪 oh oh our arms are talking to us tomorrow😲. Thank you Sydney

[@evanspark8356]

good pace - could feel the strength in my muscles! Had a little trouble with that last one, but didn't quit! Thanks Sydney !!

[@sharmilashankar6802]

Super powerful workout. Sydney you nailed the Elvis lip. Crushed it. I have a hard time with inchworms but I always give my best and see whether I can improve from the last time. Awesome workout with a great stretch to face the day which lies ahead.

[@franswissink3062]

Goodmorning Sydney Thank You for this one . Realy good. Bye bye you bye 👋 Sydney

[@franswissink3062]

Goodmorning Sydney Thank You for this very good workout. Bye bye you bye 👋

[@christinelamb1167]

I crushed this upper body sculpt workout this morning 09/01/2023! Whew, that was a fast-moving burner! 🔥No time to think about it, just go. As usual, I'm so appreciative of Sydney's constant encouragement to push harder than I think I can. Shoulders are hard for me, but I did more reps today than usual! 😅I loved all the exercise combos, they were so fun, and super effective!

[@yvonne1359]

If anyone here uses an Apple Watch to track your workouts.. what workout do you set it on? I normally use the hiit

[@franswissink3062]

Goodmorning Sydney Thank you for this workout today. Bye bye you bye 👋