45 Minute Arms and Abs Workout 🔥Burn 410 Calories 🔥30 Day At-Home Workout Challenge | Day 23

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Let's really CRUSH this upper body and abs workout together!
This workout is going to challenge your arms, shoulders, and abs and I am so PUMPED to rock this workout with you with some cardio in between! I used 10, 15, 20, and 25 pound dumbbells today so grab your weights! Just press play, subscribe, and let's crush it!
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*Please take note that calories burned vary for every individual depending on multiple factors (e.g. age, body weight, heart rate, height, effort intensity, etc). Any slight variation in any of these factors can dramatically alter the amount of calories you burn. I calculate all of my calories using an Apple Watch 4 with the High Intensity Interval Training Workout application and I am 29 years old, 5’8”, and weigh 140 lbs so you can use my few factors as well as my intensity level to gauge yourself.
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 is 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.PLEASE CLICK HERE and subscribe! It helps us continue to be able to make videos for you all here every single day! www.youtube.co...

[@mikeelledge4739]

Sydney, I discovered your channel during this "stay-at-home, work-at-home" period. I've worked out at a gym for years, but after discovering your channel, I may not go back when this is over! What makes me support your channel over others out there? Well, I live in NC, and my daughter-in-law went to UWV, so how could I not??? Thanks for all your efforts!

[@gqibelodandala3012]

Mike Elledge I cancelled my gym membership and have been training with her exclusively for just over a year now and I’ve never felt stronger or looked better in my 42 years!!! She really is thee best personal trainer there is🙌🏾💪🏾👏🏾

[@johnmcnamara8741]

Amazes me how many quality workouts you put out constantly.

[@carolinereed5898]

you're one of the only workout instructors that I don't mute when I watch the video lol ! I love that you give form corrections to focus on and give just the right amount of encouragement. Keep it up, you're the best !!

[@deanpelton]

I get sad sometimes when I see other fitness channels with millions of subs when Sydney deserves that. Not trying to hate on those other channels (they usually have very good exercises and the trainers are good), but so often they have titles with these big claims like 'defined abs in a week' that have no substance, just to draw people in looking for a quick fix. I love that Sydney doesn't do any of that stuff. Sure, most of us would love to have an improved body but that isn't the main focus here. It's about getting stronger mentally and physically. And it isn't about some quick fix, it's about being consistent and staying for the long haul. So Sydney might not have as many subs, but she has integrity and honesty. And that's why it's Sydney's videos I return to daily. Thank you Sydney for helping me exercise consistently for over a year, and making it something I genuinely look forward to ♥

[@mariad.5440]

Agree 100%. They don't know what they are missing

[@clarissahulet9150]

You are absolutely right! I love that Sydney doesn't ever say things like that and never uses comparisons or fitness claims like you mentioned. She is the real deal! And she's amazing!

[@katymooney8443]

She's climbing fast - growing ~ 100k subscribers in the past 4 weeks. Go Sydney!

[@xendeon]

Totally agree! She's real doing it with us keeps it all 💯

[@hollyg8032]

deanpelton I get bored of the others so fast and hers is literally never boring. I have been with her over a year and half now and will admit when I was being “lazy” I looked around for others that could “get it done faster” etc and after 10 mins in knew right away that Sydney was just the bomb and that’s what it takes to get my body strong. She is no joke! I hope she knows her worth in this community!! She will get there good things take time :)

[@charlihale4377]

I woke up this morning telling myself I was going to have an off day, but I knew better and I turned to your channel and I got right to it! Thanks for always posting such a variety!! I’ve gained weight over the last couple of years and I’m trying super hard to get back on track! It’ll be a long process but I’m working!! 🎉💪

[@lynjohnstone3396]

I love your HIIT/ cardio workouts and do them almost everyday. Would appreciate another cardio no equipment or light weights only, 30 min workout if possible. Thanks Sydney! 💕

[@MsRunner1975]

Have you checked out Sydney's no equipment workouts in her playlist there's so many to choose from. I'm still trying to through them. 😀

[@nicolec6485]

I love your workouts! They challenge me and make me feel good at the end at the same time! I love your positive energy!

[@OhMiGen]

My biggest blessing is finding this channel during quarantine - so grateful! xx

[@michellehalfordlesueur716]

Please please please can you do an upper body band routine. Ive been following you for a few years now and your body has changed so much you are looking supreme, this year you've really shred and toned.

[@sanamonster1]

I always watch the workout 1st, will do this one tomorrow. Amazing workout like always..plz make a full body 1 hour long workouts more. Lots a love

[@genachreiteh8555]

Crushed it! Your digression into your time as a server cracked me up! I was also a sever back in the day and I recommend that everyone try so that we all know how to treat servers with respect! Thanks for the great workouts! You’ve truly helped keep my motivation and morale up during quarantine.

[@sophers11]

So proud to be an athlete on the royal change team ❤️

[@natashacamino2632]

Amazing! You never let me down! Huge fan of your videos now! Keep up the great work Sydney! You push me through the workout and always leave me sore :)

[@elisabettacolombim.9365]

Crushed it! Love you and the way in which you keep the motivation high (and also a positive attitude towards the day.. And it is hard right now) ! You are such a great and kind woman & personal trainer. Hugs from Italy, apologize for my English

[@UrbanBaby12]

Crushed it! Thank you for being here during this crazy time!

[@pinkysingh9433]

Crushedddd ITTTT!!!!! Sydney is amazing and so creative with her workout...

[@nicolec6485]

I was pushing these weights it was a challenge but I moved up in weight and did as many before moving down whew! Thank you for providing these! I share with my friends too your so inspirational!

[@lauramatheny893]

I am still sore from the arm workout earlier this week! Pretty sure I will feel it in the my triceps tomorrow!

[@jennajenreecollection9924]

Thank you Sydney!!! That was so tough and my arms were BURNING!!! I loved it - so much fun!

[@danavento6521]

Thanks for always pushing me!!

[@nicolec6485]

Thank you for this Sydney! Coming back from a cold and going strong crushed it 💪

[@kaitlynpancoast1950]

thank you Sydney for another amazing workout!!

[@randyboyer5235]

AMAZING, my arms are going to feel it tomorrow!!!

[@jondabrewer4899]

Thank you for your dedication! You truly have a heart for giving ♥️

[@sandijewell9454]

Crushed it! I need to get some heavier weights and stores are all sold out b/c of Covid-19! Which is good b/c hopefully that means lots of ppl are at home working out :) THanks Sydney!

[@MegaBabygirl9999]

Loved how the last circuit was freestyle! Every workout is so versatile and different, it definitely keeps things interesting. Thank you for all of your hard work Syd! ❤️🙏

[@luciasilveira9868]

Awesome! That’s what I needed today 💪🏻

[@KLOsMAMA]

I ran yesterday so swapped arms for cardio today. Arms are not my fave but man my arms are burning! Need to stay balanced. Thank you Sydney!

[@nievesruizgarcia8329]

You are the best Sydney. Love from Spain ❤

[@TCBfan62]

Loved this workout Sydney! Even dusted off my heavier weights to give myself a challenge. You are doing an amazing job! Thank you!

[@mandiedge16]

Man this has my triceps literally jello! Thank you so much Sydney! Crushed it!

[@majormoku]

Ty for another great workout, no jumping, need to up my weights! 💪😎🙏

[@Nicole11522]

Thank you Sydney!! As always!!!

[@Uservisi2596]

Since tomorrow I will be fasting for 30 days, I will not be able to keep up with the intensity as I will get dizzy, thank you for everything so far, I will see you after month

[@debbiemasters4395]

Crushed it, great as always, thanks Sydney 😄

[@katrinatudela3083]

Thank you for another great workout... I literally have a FULL FILE of workouts but you kick them all in the butt... and it’s only been 2 weeks I have been following your April daily workouts and I already see such a change in my body... and I love to see baby abs tryna peek through too....

[@janine.koenig]

This was a burner 🔥 Feeling so strong 🥰 I crushed it 💪 and I loved the freestyle at the end 🍀 Have a great day ☀️

[@vickygelineau9451]

Yesss ! I crushed it😁💪thank you Sydney 💖

[@CoushattaL]

Crushed it! I did modify a few things But I was sweating and shaking at the end! I love your workouts!

[@heinz57mama]

I crushed it! Really love arm days!

[@trishtejeda1492]

Crushed it!! Feeling strong today!!

[@alltimesarah18]

Great workout with a a lot of different varieties 💪🏻🔥 thank you Sydney 💙 see you tomorrow!

[@fortiscuore9447]

Great job Sydney!

[@kaceycrossley8114]

My 💪🏽 are on fire, I crushed it!

[@lavender5657]

Thank you sydney you are tha best coach🌺💪❤❤

[@kristalyoung4086]

I really enjoyed this workout,I love this kind of circuit workouts!! Thanks Sydney!!

[@shaylielogan]

CRUSHED IT!!!

[@TheWildchild612]

thank you for letting us know what exercise is targeting. Sometimes I don't want to do certain exercise.

[@Rayychillll]

I wish I found this channel sooner!

[@sophiawalker3366]

I loved class today. I can feel how strong im getting too. Thank you!!

[@roqayaalfardan460]

I crushed it, even though I was bit too late for my routine today!

[@brittanyjackson4897]

Thank you for the workout!

[@loevaart]

Epic workout thank you!

[@andreeamaria.a]

Crushed it! Loved this 😍😍

[@sierrafrancis]

loved this

[@donnabigley5609]

Thank you for an awesome workout! My arms are on FIRE. Can anyone tell me if the foods in Sydney squad are more for individuals or family? I always find it hard to stay on track nutrition wise at dinner, keeping it with things my kids will eat and are still healthy. ❤️

[@gqibelodandala3012]

Donna Bigley For both because she talks about regular food, that’s easily available and can be increased for family size portions

[@tonibar3192]

Thank you!!

[@billybile]

Ok so with the superman, did she stay on the one side deliberately? I switched sides each time. Always trying to do my best. I just want to be sure I'm doing things correctly and achieving the goals for the specific exercise. Thanks Sydney 💕

[@lindsaybeaulieu6545]

Crushed it! Arms feel like jello

[@sofiaque490]

Did it! Thanks sydney!

[@elisabeth8708]

Crushed it today!

[@celindaeads3664]

Crushed it!

[@shevonnedavenport7318]

Great workout!! I Crushed it!!!

[@mannyh03]

Crushed it 💪

[@reneegarrison8782]

Loved this workout. Arms and abs are my favorite. I did bicep curls, overhead triceps, dips, and mermaid crunches for the ending burnout. I Crushed It!!! GO #SYDNEYSQUAD ❤❤❤💪💪💪👍👍👍

[@MOPARDIVA]

Thank you that just tell me to push harder, Crushed it

[@kourtney8850]

Didn’t do the workout yet but I’m sure it will be awesome as usual! 💪🏾💃🏾

[@lindahowell9140]

Crushed it!! 👍🏼🔥💪🏼❤️

[@silvanamartignone4935]

Me encanto s darle con todo 💪💪👏👏

[@MsJojoBrown]

Crushed it

[@ivadevine6660]

Love your work outs ❤️🏋️‍♀️ Do you think you can made one BodyPump video... just a new idea 💡 🙏🏼🙏🏼🙏🏼 Thaa

[@CineMatrixGirl]

🔥🔥

[@jodiharris54]

Crushed it. 💪💪💪💪💪💪💪🥵🥵🥵🥵❤️❤️❤️❤️❤️❤️❤️

[@iolandatulumello1115]

Ciao Sidney,buona giornata 👍

[@donnareber5475]

Dang!!

[@amandas321]

I've burnt only 89 calories doing this workout😥

[@glenice1000]

9/1/22

[@DubsOnYT]

Hi

[@kaylarandolph43]

Meh not my favorite arms but it works. 08.05.2022

[@DaniRush_]

This quarantine has made me work real hard on myself. Im trying to get stronger with weights. Thanks for being consistent updating workout videos Sydney. I’m proud to say I’m crushing it! 🙆🏻‍♀️

[@katielaroche5283]

Crushed it!

[@daliaamr3694]

Crushed it 💪

[@soniapb3580]

Thank you!

[@micaylapedler1159]

This channel should have over 1 million subscribers! Honestly these workouts are so varied and well put together. Thank you for posting every day and making our workouts interesting whilst stuck at home

[@marennelson4877]

The way you challenge us every day with something new, a new combo, a new move, etc... is amazing! I never know what I'm going to get when I push play every morning and that is so rare! Thank you for pushing me!!

[@stephanieharants3586]

I learned with this one that I can not free style 🤣 I rely on Sydney to tell me what I need to do next. I felt like a lost puppy, but I followed along and crushed it. Thanks Sydney ❤

[@frumitup]

I totally hear you! :)

[@daniellem988]

Crushed it! So glad I found you this past summer. You have taught me how to move, to use proper form, and to challenge myself. Thank you so much for what you do, I know it must be SO MUCH WORK planning these workouts a full month or more in advance and keeping it varied so that it is never boring. You do a great job and I really appreciate it. I hope everyone realizes that you put so much more into this than just getting in front of the camera and working out. Thank you... Also, you deserve a break now and then😉.

[@brendabarrantes7323]

Crushed it!

[@sigridvolckaert81]

Crushed it!

[@saraaquino9552]

Crushed it !

[@lea_kirch]

I am so proud of myself I went up in weight on arm exercises and those were my most difficult type of exercise! Thank you Sydney I crushed it!!

[@julianadolski1742]

I loved this workout! The freestyle at the end is like a time for reflection and tests how badly we want to reach our goals. Thank you for helping us push ourselves 💛

[@frumitup]

you are soooo right! I feel the same way:)

[@laureljohnson4010]

Crushed this but then noticed that my applewatch only recorded 1 minute of the 45 minutes, I don't know what happened but that makes me so mad. Not like I didn't do the workout but you feel like you don't get credit for it. I'm I the only one who gets all upset about junk like that? I felt like I should do it again so I'd get credit for it..... haha (not happening)

[@gqibelodandala3012]

Laurel Johnson That happened to me earlier this week when doing the bonus 10 minute cardio - I was so upset I was tempted to do it again but my body said “No!”😂

[@rileymozes3593]

has anyone been consistent throughout this 30 days? how has it been so far!

[@jocelinrosas2174]

Riley Mozes I have but I’m behind so I’m just now getting to this workout. It’s been great. I always feel better after I do it :)

[@rileymozes3593]

Jocelin Rosas awesome! how are the results?

[@anapavlovic2508]

Omg, my arms 🙈 i crushed it 💪🏻🤗🙅🏼‍♀️ it’s a great workout 👏👏👏🔥💪🏻 i am going to do some extra 🙈💪🏻🤗 i know i know 💁🏼‍♀️🤣 but i feel that i can, so why not? 🙈💪🏻 what else? 🙈🙈🙈🤣🤣🤣 sending hugs 🤗❤️🇳🇱 to you all, love u Syd ❤️🤗

[@emilymcdermott380]

I loved the choose your own adventure burnout at the end! Crushed it! 💪

[@moniquevelez9516]

I am a team royal change athlete!!! Crushed it! 💪🏼🙌🏼🔥🥵💦

[@tiffaneypatmore4089]

Love your positivity and love how you challenge me everyday (I went up on my weights today). Thank you Sydney!

[@mariad.5440]

I have been doing these workouts for almost 2 years and every day I feel challenged. Sydney, you are amazing. I tried several other channels before landing here and this is the best of all.. thank you for being there.. God bless you. 😘

[@ScandaLesa]

Your arms are looking AMAZING! Good workout today, I loved the freestyle at the end.