Lean Arms and Lower Abs Workout! | Stronger - Day 12

Let's get STRONGER! Today's upper body and abs workout will target your chest, back, shoulders, and and triceps using only dumbbells! We will also hit your abs at the end of this workout, try to use your dumbbells for this portion as well! This workout is perfect for all fitness levels and can be done at home or at the gym. This low impact workout will challenge you to work for 3 rounds of 45 seconds of work per exercise with 15 seconds rest. We will perform supersets in our workout today. Warm up and cool down are included in this workout.
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Exercises:
DB Bench Press
Single Arm Bench Row x 2
Shoulder Press
Kneeling Alt Wide rows
Rotation Chest Press
Skull Crushers
Chest Fly
Lateral Raises
Straight arm sit up and half
Seated twists
Left leg up heel Taps
Right Leg Up heel taps
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[@christinesuhesky9219]

Totally loving these past 2 months with straight strengthening … how lucky are we to just have to show up and S AND D have it all put together for us. Beyond grateful for this channel!!!! ❤❤❤❤

[@deborahfleck4184]

Great job today

[@marilynmiller8670]

Great 👍

[@Life.ofLiberty]

Right there with you on this one!

[@chloesmith8153]

So true!!

[@charitytwitchell7879]

Wonderful job 🎉

[@saracowan9952]

She really got in my head when she said on the last set "whatever you do, just don't quit!!" I was definitely thinking "I did most of the workout, I can quit a little early" but Sydney was having none of it 😅 I finished strong! Thank you Sydney!

[@wilsonlindamarie]

Same here - she kept us not quitting, even though every cell was screaming, "quit!"

[@mikebrown6780]

Sydney, I’m a golf pro in Nebraska. Just like your workouts, it all starts with fundamentals. Get your grip perfect first, then work on your swing. A local PGA professionals can help. You are the best! Thanks for the great workouts!!! 💪🏽

[@MaryTrombetta]

i am with you christine!

[@837romans]

We did it team!!

[@julianadolski1742]

@@837romans great job today! super proud of you!

[@nantiavafopoulou7296]

Great job 🎉

[@Cocinandoconjosie]

I was literally closing my eyes when I hear an angelical voice say “close your eyes if you need to I’ll tell you when your almost there” ❤

[@ereristark425]

Sydney is truly a godsend

[@kamillecoppin1387]

A finisher was something serious! Hate-loved it. Have a great day everyone

[@adrianahohl3248]

Great job!

[@marydethjudge118]

It was a screaming burn 🔥

[@FloeticKinx]

Holy cow! That last move had me shaking!

[@krissystern9274]

Proud of myself for showing up and pushing harder 💪

[@momma_to_penny_polly_shannon]

Proud of myself for completing this today, I was struggling and didn't have the motivation but I did it!

[@stephaniecampbell7855]

2024 Stronger 💪🏼 🔥 Way to go everyone!

[@Ally_dubb]

Right back at ya!! 💪

[@jenniferbeauman7310]

Ditto!!! Great job to you and everyone doing these workouts.

[@Angela-fl1bf]

"They are chest flies, not face flies." 😂 Thanks for inserting those little bits of humor, Sydney! Great workout 💪

[@katherinegerwel8212]

Great job!

[@korindanchise-curtis3327]

Had my eyes closed for the entirety of core. It helps 😂.

[@dinorahsanchez7901]

I needed this!! Thank yu Sydney!

[@katedavies9566]

These pure strength workouts are by far my favourite style - I definitely see the most progress with these! Would love if Sydney's channel became strength and dumbbell work only. Great job everyone!!

[@amandahinkle3755]

Noooo what makes Sydney her is her signature strength and conditioning workouts together. There are lots of other purely strength trainers out there!

[@FrenchyFaith]

Being a well rounded athlete means you do all styles so that you don’t develop areas where you’re less efficient. Definitely love the variety she provides myself 😊

[@conniedesimini4185]

rocked it and loving it!!!

[@fatimamestou5378]

"It's chest flyy not face flyyy" made me laugh so hard 😂

[@Maggot7271]

It made me laugh too 😂

[@sueellenbeek1064]

Me too! 😂

[@ChristieBocking8377]

The ab finisher was a killer but I made it to The Cooldown. Yay me! Great job everyone.

[@swathiayas]

Love this format of workout! working for volume! Great job team

[@AshBrianne]

As usual, forever grateful for Sydney & Dustin! Always a fan of upper body & core days!

[@NityaVink]

Great job! Thankful for you showing up! 🎉

[@nicolethok]

I always feel so amazing after these workouts. It took many years to train myself to wake up at 4:45am and workout… it wasn’t easy but now my body craves it! Great job everyone!! My arms were shaking with all the chest work today 💪🏻💪🏻

[@veronicahancock3245]

Proud of you! I.miss early morning workouts!

[@sueellenbeek1064]

Crushed it! Still trying to catch up after being sick

[@taylorbaird7808]

Thanks Syd!

[@shivanikatoch7669]

Watching all the way from India ❤

[@samanthabu5992]

Let's go everyone!!!🎉🎉🎉❤

[@myieshajohnson2847]

Upper body let's go ❤

[@ambervidal30]

Great Job everyone! Lets be stronger together

[@elsiekariuki3914]

Good job too🎉🎉

[@ericawittrock8340]

love this one!! "athlete my way through it" hahahaha!!

[@elizabethbrewer8515]

Whew…arms are shaking and loving it. Core’s feeling it too. Just started playing golf a couple of years ago…great tip everyone told me, head down.

[@marilynmiller8670]

Im adding this to my favorites. Feeling great 😊 I appreciate Sydney talking through the workout

[@veronicahancock3245]

I really do count on her coaching me thru it all! And she does. Can't workout without someone talking to me! Have a great day!

[@Life.ofLiberty]

Normally dread the longer workouts. This one flew by! Love upper body! 🎉

[@judirobinson1891]

You have made it to your cooldown … music to my ears after that ab workout 😮 Thank you Sydney! Hoping you get some tips for your golf game! 😅

[@jamiejohnson1300]

Good job! 🎉

[@erinwoosman4992]

Upper body is 🔥!!! Great work!

[@heatherbronson2983]

This workout had poppin music!!!!! Thank you Dustin!!! Crushed it with a vengeance!!!

[@DO-ux2rm]

The ending was really hard for me, but I didn't give up. My favorite sentence is when she says "you made it to your cool down" 😅 Thanks Sydney!

[@evds3013]

Yes, the end was really tough!

[@deborahfleck4184]

While this workout was a challenge, I struggled, I kept going and I felt good. As long as you keep showing up, I'll keep showing up. Thanks for all you do, Dustin and Sydney

[@wilsonlindamarie]

Great job for getting it done!

[@veronicahancock3245]

Im with you!

[@CheilaT-o4c]

Sydney's pep talks at the end of the workouts always hit home!

[@barbaragoreham1842]

Good morning everyone let's gets this day off to a good start ❤

[@veronicahancock3245]

Goals!

[@ericaarcher2848]

That was a good one!!!!🎉

[@dotzullo4401]

Great job everyone! Have a terrific Tuesday

[@noural7351]

These supersets are 🤯🤯🤯 Done🎉🎉

[@MammaJdubs]

Tough one today! Keep your head down and eye on the ball!

[@AlexJanzen-qk9ss]

Great job everyone! That ab burner was for real!

[@MelissaCapriotti]

I felt like that went fast and slow. Sometimes I felt super concentrated and other times I was counting down the clock! But I got through it!

[@laramiller4207]

Way to get it done!! I was in the slow boat on this one but we paddled together 😂

[@cole021184]

Same! Great job!!! I feel like this is day 2 of the weights feeling really heavy!! My arms are still shaking and I finished 5-10 minutes ago.

[@veronicahancock3245]

Great job! Whatever it takes!

[@LHolub]

Pumped up for that one!!! Golf tip: most of the strength in a golf swing is in the hips and legs driving down and through the swing. So happy to hear about your new golfing past-time. ⛳️

[@enkhmaaulziibat9291]

Thank you! I was able to exercise all task without diving up!

[@capalynn]

Going through some of these workouts again before the end of the month. How is your golf swing now? My son had a lesson today and his coach was having to remind him a lot to keep his arm straight. He also keeps wanting to swing it like a baseball bat. His coach told him to pretend that the his arm is an extension of the club and if it bends, it breaks. It's not easy, but just keep practicing. You'll get it.

[@jsutera654]

That last ab move was something ELSE, wow. I was struggling but Sydney, you kept me going with your motivation! Thank you for pushing us to be better than we think we can be!

[@KerriKays]

So pleased with the music playlist additions and the volume is perfecto!! Can still hear you AND it motivates me. Golf!! I absolutely LOVE the game. My tip is to find ONE person to teach you and ignore everyone else’s advice! Muah!! Thank you for doing what u do. You’re a giver!!

[@cathythomas5722]

This was a tough workout but I hung in there. Thanks Sydney for your encouragement

[@KaylaGarcia-qb6wm]

So so happy you made the effort today ❤

[@noreenmott5033]

Fantastic way to push the limits this morning

[@wilsonlindamarie]

Yes! Great job!

[@alyssalaverty2186]

This was a great challenge!! Had a little sweat going on and a lot of pushing myself to not give up 💪🏼🙌🏼

[@ebonyking5073]

My abs are on FIRE and my arms are like ma'am!! 😂 Great job everyone! 💪

[@JanineHadley-t1r]

Awesome workout! Fantastic job, guys! 😊

[@laureljohnson4010]

❤❤Fabulous upper body workout!

[@Tracy-Guilford]

Crushed another great workout! Thanks Sydney!

[@dsinger07]

Golf top: consistency, training, golf pro lessons Been golfing 3 years & finally feeling consistent at my game & successful & having fun! Enjoy Sydney

[@amnasworldxx]

Done 💪🏽

[@rachelhendry650]

Just back into it after a knee injury and surprised how much strength I’ve lost, but this programme is perfect for me to build that strength back up again. Upper body always a mental challenge for me but I did it! Great job everyone 🎉

[@wilsonlindamarie]

So glad you are back and doing it! It was mentally tough for me, too!

[@rachelhendry650]

@@wilsonlindamarie thank you and great job!!!!!

[@sunitaprasad9631]

Great job everyone 👋 crushed it 🏋️‍♀️

[@user-mo5bi5sc7n]

Well done! Great work!!🎉

[@123aishwaryabasu]

Amazing job team ❤ loved the work out and this community 👏 🎉. @ Sydney you killed me with " chest fly not Face fly" 😅😅

[@Tracy-Guilford]

Way to crush it! That made me laugh also!😂

[@corinnelively2108]

Great work everyone. That last core circuit was 🔥.

[@jaclynriendeau7785]

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

[@stephaniecampbell7855]

Great job! Thanks for working out with me! 😊

[@tamekalogan8416]

Crushed it 💪 🎉 Great job, everyone!

[@annabellegaasch3131]

Whoa...that was a tough one but I crushed it...loved it..thank you Sydney!!

[@bunniculaspanx3249]

I'm pretty impressed with Sydney's ability to know EXACTLY the rep I'd get tired on before it happened (overhead press) I LOVED the twist chest press, I've never tried those. Always enjoy new moves. Great work everyone!

[@luongo25able]

Great job everyone...great workout. See. U all tomorrow. U got this

[@kcsunshine1203]

After a long day of teaching, intense meeting, and an evening class I did not want to show up for the workout at 8:30pm. BUT I did it and I proud of myself for doing it! Thank you!!

[@κάτιωραίομυρίζει]

Dynamic start of the day. Super accomplished! Thank you Sydney! ❤❤❤

[@Ally_dubb]

Happy Tuesday! What a great burn!! Way to go everyone !

[@DawnetteFichter]

Not usually a fan of the rap, but it totally got me through this arm workout. I love golf, your power comes from your hips not your biceps. Those hips are what drive the ball.

[@daianacherhynets7241]

Sydney always bring some new movement to workout, love that weighted one leg sit ups!♥♥♥

[@OliviaSturt]

crushed it! I'm sore fom yesterday but we still got it done! feels good. thanks sydney!!!!!

[@VRepking]

Great work everyone! Another fabulous strength training sesh crushed!! ❤

[@adesumboprecious9222]

We did it🎉🎉 thanks Sydney 💪 😊

[@nicolethok]

Get it 🎉

[@rhondamarshall4198]

What a challenging workout. Many tough little tweaks. Loved it. Congrats to all my teammates who completed this one. Great music too. Thank you again Sydney and Dustin 🤗👍💪

[@susanhowland2682]

Wow!!!! This was a tough one but I finished!!! Have a great Tuesday!!!

[@everythingwithalexandra]

So Glad I found you Sydney. About 21 weeks ago, I started STF-2023, and now on Stronger. I have been able to regain an appropriate routine and be consistent!- Just want to say Thank you, thank you, thank you for making these workouts challenging yet engaging! ♥

[@emilyheywood221]

Returning after recovering from a broken back and boy does it feel good 💪 have missed you Sydney, I gotta say

[@wilsonlindamarie]

The workout flew! Absolutely loved it and the encouragement - great job everyone and thank you, Sydney! Love y'all!!

[@stephaniekhairallah]

Thank you Sydney! ❤ crushed it 💪🏼

[@RomaineHealthyLLC]

Yay! I love that you are playing golf. I played in high school and college. My advice is to turn with your shoulders, not bend your arms. Your back arm will bend naturally. Power comes from your legs and hip turn. Taking a video of your swing is helpful. But the best tip is to take a few lessons because once you start developing bad swing habits, you spend years trying to get out of them. Also, this workout was awesome. Thank you!

[@andiswagumbi3248]

Felt bad ass and challenged with this one. Cheers to another killer session. As always, Superb work Squad! Strong and getting Stronger!

[@waveney6262]

This workout was Powerful..... I showed up and showed out feeling stronger.....Thank you so much Sydney.... 👍👍❤❤🙏

[@ashley_rrivera]

Woke up at 7am to walk first and then this! Wohoo! 🎉 feeling so much better! Thank you Sydney and good job everyone ❤ 😊

[@funfashionable2576]

We back baby! Loving these pure strength workouts and progressive steps/load longer work. Feeling great and beyond thankful for you and your team making this available to us!

[@kimberlyodonnell7393]

Wow you brought it this morning!! Thank you Sydney 🎉❤ 💪🏽

[@lynngardner76]

Killer! Whoo hoo! I crushed it! This was awesome! My arms can hardly type! Thank you!

[@ladybug8122]

The most important aspect of golf is good stability and mobility in hips/glutes/pelvis. Many think it’s in the arms but it starts lower first! I’d like to get better at golf too! Awesome workout. ❤

[@lisathompson9641]

Great workout as always! Regarding golf tips, I’ve been golfing for about eight years and I think my best tip would be to take a lesson with a qualified golf pro and they can really help you with your individual needs. Have fun with it!⛳️

[@gloriacallahan3672]

That was tough but I loved every sweaty minute. Thanks Sydney ❤

[@natalicisneros3605]

Doneeee!!! I will never regret showing up here!!! Love it! ❤❤❤❤❤❤

[@abdulkalam5764]

Thank you ❤

[@suzannesb1691]

feeling it! Loving it! Good luck Golfing! Hey Team! Great Effort today!

[@carmacarpenter3177]

I love your workouts! I’m not liking the music so much lately, but maybe that’s because I’m “old”. Haha! Others may like it, but my preference is music without words or even no music! Your voice is enough!😊

[@prettypurplesparkle]

That was an spicy workout. Arms and abs feeling pumped. Loved it crushed it! 👍🏋️‍♀️💪🔥🥵💦💜😁🦸‍♀️

[@juliehluchnik9646]

Thanks Syd! I LOVE when you remind us where and how to pull and where our hands and fingers should be....very helpful! Pull with your left arm golfing.

[@jamieblevins624]

Way to go everybody.... Crushing these workouts!!!❤🎉

[@lettyginsburg7014]

My favorite move today is the DB press with a twist. Love it! Thanks Sydney. I have never played golf, have FUN!

[@gwenjohnson]

Done