30 Minute UPPER BODY WORKOUT! 🔥Burn 300 Calories!🔥Sydney Cummings

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Today's upper body workout was a burner but super effective upper body workout! We start off with a shoulder circuit then move on to a chest and back workout and lastly we have a bicep and triceps circuit. I am using 8lbs, 10lb, and 15lb dumbbells but pic weights that work for you! We are working for 90 seconds and counting in ladder style as high as we can go in reps during each exercise and we will have 30 seconds rest between each exercise! Grab your dumbbells and be ready to push through some serious burn!
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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 3 with the High Intensity Interval Training Workout application and I am 28 years old, 5’8”, and weigh 145lbs 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.

[@smemies]

Hi Sydney! I am doing this work out as part of the August Fan Favorites, and I just wanted to tell you, that it is so fun to see you and your channel change and evolve over time. I have been working out with you since the spring of 2020 (you helped me lose the 20 pounds I gained my freshman year of college), and watching this video is so fun to see you compared to now. Thank you so much for doing this, I and thousands of others, appreciate it all your hard work and dedication!

[@MsKaylakay19]

This ended up being exactly what I wanted. kzbin.infoUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 I get the flexibility of multiple dumbbells without taking up the space of a whole set. I have a very small spare room that these and a bench fit perfectly into. Like others mentioned the size of these are a little bigger/longer than traditional weights so they aren’t the perfect solution for everyone. However, if you're looking for a flexible and space saving design for a home workout I’d recommend these.

[@jhbbhj876]

I love that she gets tired with me 😂 it makes me feel normal bc other workout videos will have fake sweat on them and you can tell they’re heart rate isn’t even up enough

[@taylorb8523]

SERIOUSLY!!! I love that she takes breaks and shows and shares how tired she is or if it's burning for her like it is for me!!

[@luisafalzate1482]

💪

[@nicolencube5576]

Right!!! That's also why I just loved her! This was the first Sydney workout I ever did, and that was in March 2019. Have been training with her since, even cancelled my gym membership!

[@Gracia_Habibi]

Am here 2021.i like the fact that u get tired with me too I feels so normal and encouraged to keep doing it💪

[@logansetty7628]

Also here in 2021!

[@brittanysuppes]

Same!!

[@vanshikabansal106]

Totally agreed

[@sydneycummingshoudyshell]

Hey everyone!! I normally don't ask for anything, but I'm asking for one simple but HUGE favor for myself and my fiancé, Dustin. KZbin now shows that 60% of our daily viewers are NOT SUBSCRIBED to our channel (to put that into a better perspective, that's 420,000 other people that are not subscribed which would put the channel around 700,000 subscribers) and I know that a lot of you that have used my channel every single day for the past several months to year and a half aren't subscribed (I see it when you post your completion stories! lol). It would really help us reach more people if you could do something as simple as taking 2 extra seconds to hit subscribe (swiping up will take you right there!) or sign into your KZbin account and simply subscribe for us. KZbin really puts a lot of value in that subscriber number to gauge how well the audience likes our channel to "recommend" it to other viewers using KZbin. KZbin is one of the only social platforms where you don't actually have to be subscribed, following, or friends with someone for their most recent uploaded content to be recommended to you regardless of if you have an account or not and with us posting every single day for you all we kind of hurt ourselves with no one needing to subscribe since we're always at the front of your home page. If you don't care, please take a second and swipe up to make sure you're subscribed and also, please do us a HUGE favor and share this post and ask others that use the channel to subscribe so that the awareness of our completely 100% free fitness channel (that won't go away even after everything is settled with the pandemic) can get to more of those people who need it. Thank you so much!! kzbin.info

[@yanes004]

Subscribing! Thanks for your videos .

[@mphomasnb1166]

Subscribed 🙏🏽

[@GI_bhabe80]

Sunscribed😍

[@nsja6949]

Just started and done :)

[@kimberlydrayton9715]

Just subscribed!

[@Sirivaax]

This workout went way back in time with Coach Sydney!!! I love it! Your workout library is so rich that you can make Fan’s Favorites every month 🎉

[@mrslippincott4165]

I love that Sydney was a great trainer before so many discovered her. I started training with her around February 2019. We celebrated 200k subscribers. These old workouts are still gold because she put heart and soul into them then. Thank you for having a long range vision and being great before all of the rewards.

[@BelleFlower15]

Me and my little five pound dumbbells had a great time! I love the rest times during the sets. Really lets me set the difficulty level as I go. Great video!

[@Eve.lyn.Sanchez]

Im proud of you🥺

[@ida.05]

I have been doing this workout once a week for 2 months now and I see big results!! My friends even commented that I look stronger lol

[@reneegarrison8782]

WOW!! This is a workout I've never done since starting with #sydneyhoudyshell in 2018. Grateful for this program using older workouts. ❤❤💪💪

[@shirinkubbaj5712]

I don't usually drop comments, but since the corona lockdown i've been following her step by stop, and my body couldn't show progress more !! she is so real and amazing unlike other trainers !! thank you so much Sydneyyy

[@monicabranch3831]

Fabulous workout S! … and it is 4 years old . Thank you always .

[@melissadura7805]

I came across her workouts back in August. Been dealing with a right hip issue so limited on lower body workouts. I do this one and her other one with arms every other day since the second week In August. Been taking pictures weekly, seeing the results. So grateful I came across her!

[@sathomas2780]

I have done this video a few times and love it!!

[@deborahc8232]

I started working out with you in summer 2020. It's awesome to see your transformation now that it's August 2023! This was a great workout btw!

[@nettylagro9496]

Did this baby Sydney workout today. It was a nice reminder that she has always been awesome and just keeps leveling up 🤗

[@avrillavigne5383]

This girl is so amazing! 💕 She never stop working out everyday and post exercise videos. 😊 well done! 💪🏼

[@sydneycummingshoudyshell]

Thank you so much Rachel!!!

[@MichelleGallant]

I’m a Canadian ZUMBA instructor living in Toronto and I’ve been doing regular strength training three times a week for the last 10 years. I’ve been able to keep teaching my ZUMBA classes over zoom but unfortunately, all my strength training has been in group exercise at the gym. Since the pandemic hit, my strength has really gone down, so did my motivation.😓 I want to thank you Sydney for posting these strength videos. You gave me the motivation to go out and buy dumbbells. Now every morning when I get up I go to your channel to get some strength in; and I feel so much better. The sculpting of my body has come back. I feel like myself again, thanks to you! I really love your workouts, your vibe, your energy and your professionalism. I’ve watched other videos but you are the best. I really want to thank you again for posting such amazing content.

[@Myusernameistakenwtf]

That 30 minutes flew by! I love that you include a short stretch at the end and reminders to eat. My only suggestion would be to lower the volume on the intro video!

[@margaretvanderhoek4292]

Thanks Sydney. Working out with u for 2 years. This is the first time doing this workout. I am definitely stronger.

[@judyjetson9285]

Thank you Sydney. I found you few months ago and now I can't imagine my life without you 😍💪😎 You are amazing motivator and your smile helps me to get through the hardest workouts.

[@sydneycummingshoudyshell]

Ah Joanna you just made my day! Thank you so much for crushing it with me! Let’s keep rocking together!!!

[@TheTigergurl131]

Ditto, I just found her a few days ago and Love her and her workouts!!!

[@kikopaws9663]

What's your progress?

[@amandahinkle3755]

Was so fun doing this one as part of fan favorites in Aug 2023. Love seeing how Sydney has evolved. Amazing that she is able to keep workouts effective and feeling new, even 4 years later!

[@kaceygriffin7612]

Probably one of the best arm workouts I’ve ever done. And I train for boxing 😭😭😭

[@vald2k]

This video came before I discovered Sydney in March of 2020. Happy to be here August 2023!

[@missesallen]

I LOVED this workout! It felt like 10 minutes! I was shaking, going 'numb', and loving every second! Thank you!

[@sydneycummingshoudyshell]

Awesome job Brandy!!!!!

[@anas_7367]

Hi! I don’t usually comment…but I have been doing many of your workouts and really appreciate the great workout. This video is one of my favorites and I do it regularly. Love this style/format of workout…keeps it interesting and fun and works your glutes/hamstrings/flexibility too. A great total body! Thanks for the content you put out…it makes getting a good workout at home challenging, attainable, and effective.

[@tiffanytadych2106]

Wow that was an arm burner...plus my arms were still sore from yesterday’s workout!! Thanks for being awesome Sydney!! #crushedit

[@sydneycummingshoudyshell]

Great job Tiffany!!! I’m so proud of you girl!!

[@deniseowens6561]

Good job Tiffany Nelson. TBH u motivated me to not give up, Every time I engage back into working out i become sore and stop. So thanks for inspiring me💯

[@yogajourney9519]

I’ve been working out with Sydney since 2020 and throughout my entire pregnancy. I usually use something 3-5 pounds lighter than what she uses. I’m now 30 weeks pregnant so I’ve been going back to her older videos while she’s on maternity leave. I’m so proud of both myself and Sydney for how much stronger we’ve both gotten in the past 2 years.

[@stacyyoung2439]

Lawd have mercy! What an arm and shoulder burn!!. Crushed it!! #SYDNEYSQUAD

[@anjaporter]

Complimenting my running with your upper body workouts and came across this "oldie" - bloody loved it! New fave ❤ thank you!

[@sanjanamimi]

Totally loveddd the entire set.. it got me sweat like a running tap. But it was designed in a well manner so that it doesn't burn out in the middle and encourages you to do the entire set effortlessly but pushing hard at the same time.

[@SLocky82]

Here for fan favourites August 2023!!! And whew this was a burner! Its nice sometimes going back to these earlier workouts, Sydney and this channel has grown so much! 🥰

[@last2799]

This is the third workout I do with Sydney and so far they’ve all been amazing - challenging but doable 🏋️‍♂️

[@korndogs88]

August fan favorites 2023, my first time seeing the old white set in action, I like it! Gives a very focused tone to the workout

[@eunizumba]

This was my very 1st workout with you a few years back. Still one of my favorites.

[@kpthemacgirl]

Wow!!! Look how far you’ve come!!! I love doing these old workouts and seeing that Gatorade bottle. Today I did the workout in my blue royal change apparel with my royal change water bottle 🎉🎉🎉

[@traciebanks1158]

Hey syndney!! I love your workouts!! They make me want to get stronger. A few months ago I would have been afraid of doing anything like this but I realized I can!!! Thank you for your kind words of encouragement!!!

[@lidiamora2800]

I love this 30 minute workout. I really felt your guidance because when I do the triceps I really don’t pay attention sometimes how I’m doing it, but this time when I did the upper workout, and I really enjoyed all the variation of dumbbells that I used and challenge myself tomake a workout better and to do things correctly which I felt this time. I finally got the triceps down right to help me really work on that area of my arms.

[@prachibhatia937]

Been doing this for a week and already getting results. Love how you motivate during workouts. Thank you Sydney

[@harneetvirk4249]

Iio oo ooo

[@aku_emiv]

You do everyday or alternate days?

[@AaAa-nd9mg]

Did this workout slim your arms?

[@ddot9566]

Loved this workout. I really enjoy seeing vintage Sydney. She's the same as she's always been. This workout hit the spot, challenged me, and left me feeling strong.

[@crust5532]

thank you for uploading upper body workout .😊

[@sydneycummingshoudyshell]

You are so welcome!!!

[@amandaczerwieniec3269]

I am loving the split workouts. I am all for split trainig. I feel I get more out of these upper body and lower body workouts compared to total body. Nice job crushing it!

[@laxmichouhan9208]

Thank u so much 🙏 my upper body is pumping 👍👍

[@lovedancingxoxoxoxo9843]

I found my new friend everyday!!!

[@sydneycummingshoudyshell]

I will be here for you every day!

[@bekah4610b]

This was the first work out I did with Sydney early into Covid. So fun to revisit it today, 4 years later!

[@alyssamackey844]

This is so great!! I really love that each work out is 90 seconds and then we move on to the next workout! That helps me be motivated!! I get so rundown when I do the same things for 4-5 rounds... this is great!! My upper body is burning!!!

[@ravagnanandrea]

Great training. Great dialogue. Very good choise of words!

[@kellee-morganabercrombie3623]

During this time of isolation, this workout has been a lifesaver! I only have one set of light dumbbells and this high rep workout is perfect!

[@cristianramirez2350]

I enjoyed this workout!

[@alicetomaz]

Absolutely loved this 90 second method, it's just the perfect amount of challenge! Had lots of fun, will be repeating this. :) Thanks so much, Sydney!

[@lydiasteier2439]

Such a good workout, I love how the moves are only 90 seconds each!!

[@danitucci910]

Hi Sydney, I just did my first work out with you, as I discovered you last night. I loved it. The workout was great as was your motivation Thank you so much. I will continue to work out with you from SYDNEY australia.

[@crystalcross8395]

💪💪💪..... I love the upper body workout. I'm trying to get rid of the jello jiggler arms so I get super excited when you do these workouts. You rock Sydney!!!

[@sydneycummingshoudyshell]

Yes incredible, I’m so glad you are working hard towards building that muscle! Proud of you Crystal!!

[@allisonwillette3952]

Love this workout! It’s even more meaningful to me now in 2023! ❤

[@sarahstevenson1347]

Wow wowwww Mama Mia this one was tough 💪💪💪my arms r on Firahhhhh🔥🔥🔥🔥🔥🔥U Rock Sydney 🎸🎸🎸🎸🎸

[@sydneycummingshoudyshell]

Nice work Sarah!!!!

[@donaldg4243]

I worked out with my daughter on Sunday as she was doing one of your videos. Thoroughly enjoyed it. You keep it simple but challenging. Yes I am a guy so come on fellas join me.!!!

[@hairbyumeka9751]

Today was my first time trying this workout and I will definitely be doing it again!! THANKS SO MUCH!💪🏾💪🏾💪🏾💪🏾

[@sydneycummingshoudyshell]

Thanks so much for working out with me!!! Great job today!

[@IJustLoveStories]

Today was the first time I've been able to complete the push ups! 😄

[@macerussell911]

I like fitness blender but you get used to the workouts after a while, so I'm putting this one in today! Hopefully I'll be nice and sore!!

[@briannamcbride3438]

Same!

[@magdaleneausborne8611]

I really enjoy you workout. Your workouts really work me. The workouts tend to fit the way my body is structured for working out. However, I do have a request. Can you please produce more 20, 15, and 10 minute workouts especially 10 minute targeted routines. Also, I interested in exercises the build the core muscles as well as exercises for individuals with back, knee and shoulder issues.

[@amelworld3229]

Love it , more shoulder focus workout please .love you

[@sydneycummingshoudyshell]

Great job Amel! Check out my upper body playlist for more shoulder work!!

[@amelworld3229]

Oh yeah they are amazing. I have Integrated them into my routines and my shoulder thank you for theses

[@brandy4203]

I LOVED the format of this workout! I hope you consider using this format again. The time flew but I really challenged my muscles!

[@Hicksfamily5173]

Thanks Sydney for another great workout as always!!! Crushed it!!!

[@sydneycummingshoudyshell]

Amazing job Amanda!!! So proud of you lady!!!

[@mylifeonthehill]

Thanks. Completed.

[@treequackersgt]

Just recently discoverd you, Sydney! I have been doing some of your workouts and I love them! Thank you for posting these workouts. They have been a game changer for me! 😁💪🏽💪🏽💪🏽💪🏽

[@psy_moonlight7758]

Keep coming back to this one, it's such a good upper body workout 🎉

[@sjq7862]

Sydney I’m glad I found you, I started out with one of HIIT videos I fell in love.. I will definitely be doing this workout. I’ve subscribed to you. Much love to you for sharing

[@nicolencube5576]

This was the first Sydney workout I did, back in March 2019. I was thinking of an upper body workout (hadnt even searched for one yet) and this video was recommended. I havent looked back since cancelled my membership in April 2019 and have been working out with Sydney ever since! I've never been fitter or stronger!!!

[@melbarivas3506]

Liked it very much. She makes it where you can do your own pace. It’s enough to feel the workout.

[@msussmeierart]

Crushed It! Thank you Sydney for your positive energy!

[@sydneycummingshoudyshell]

You are so welcome, great job!!!!

[@kellyremmers579]

loved this format but ouchhh what a burn!

[@CuriousCorduroy]

This was my first time coming across your channel and I have to say you and the workout were phenomenal. I'm used to doing P90X workouts but I genuinely felt like I did more and burned more calories with your workout than theirs. Great job!

[@margaretcerda6719]

By far the best arm workout 💪 love this format my arms feel like jelly!!!

[@brandys6531]

i crushed it! now off to work and coming home to do another workout to get my 60 minutes in.

[@johnrhodes4238]

Oldie but a goodie! Love it. Thank Syd❤❤❤

[@jingerbread93]

Grabe ka Sydney! My left arm was failing the last 5 minutes haha. Love this workout this really challenged me 💕 you go girl

[@franswissink3062]

Goodmorning Sydney. Thank you for this workout. It going well. I become stronger…bye…

[@melisandebussiere3501]

Very good workout ! Loved your last compound movements 😉👌🤗

[@sydneycummingshoudyshell]

I am so glad you liked it, great job girlfriend!!

[@debrachikodi7179]

Since I started following you I enjoy working out each day God bless you for your strength

[@samykimy1196]

Loved the workout thank you so much!

[@sydneycummingshoudyshell]

You are so welcome!

[@SraGibson2010]

Never underestimate 30 minutes with Sydney! What a workout! August Fan Favorite 2023

[@BeeSuper420]

completed October 15, 2019

[@KelliDean-f8h]

Good Morning, I love the key moments listed above. Prior to the workouts, I tend to do a quick scroll through to make sure that I am set up for what I need. I would love to see these incorporated again into your new posted videos. Not sure how much trouble it is. And like others, I also really like to see these older videos compared to your current self. While I would say you have evolved, your workouts were then and remain intense and focused. Thank you

[@helenalasic6207]

I don’t know about this being 300 calories but it was definitely a good workout

[@fivefiggs]

If you are lifting heavy enough it definitely is

[@elmacastro3553]

wow you have become so strong... you are an inspiration

[@PallaviBharadwaj]

Happy New Year 🎆 Sydney and #sydneysquad! I am back after my almost 2 weeks heist including a sickness episode and some much needed family time and r&r. Did this in the morning today and typing this now as the arms were jello! Loved every minute of it! So glad to be back. See you all Tomorrow morning for another session. Have a good night 🤗

[@sydneycummingshoudyshell]

I am so glad to have you back and I can't wait to rock it with you tomorrow!

[@dharaahir2306]

Hey hi ...I m a new subscriber ...can I do this exercises ? I want to loose my upper body fat...so is it ok for beginners?

[@rosyalvarado3364]

You are awesome! Thank you😍

[@yadiragaray1046]

I enjoyed the workout had me sweating, will definitely continue doing this workout!! Thank you for the guidance!!👍

[@noradadickson5120]

Super J

[@mjw1111]

Newbie here. My workout was no weights and then a half-pound (8 oz ) weight. Concentrated on higher reps and technique... still got a burn. Maybe in 6 months I'll get up to 15-pound weights :-). Great workout. Saving to my playlist.

[@alexandrasakka156]

Just wow ! You're amazing !

[@sydneycummingshoudyshell]

Ah I don’t know about that but we are all pretty incredible!! You included!

[@susantyler9789]

I know I've finished this workout before because I already gave it thumbs up, but I did it again today, 8-16-2023. As always, awesome programming, outfit, and stage! I have been using Sydney's workouts for several years now and I have purchased a few calendars and merchandise since then. I can tell you that I have had several people compliment me on my arms! So, keep on going strong in your fitness adventures.

[@gabbypb2]

Happy New Year Sydney!!! Loved this workout!!! I can't even write my comment :-)

[@sydneycummingshoudyshell]

Happy New Year Gabby!! I’m so glad you crushed it with me!!

[@mylifeonthehill]

Completed! That was a good one. Ty.

[@godschild60071]

Crushed it 💪🏾

[@sydneycummingshoudyshell]

Great work today!!!

[@annamariacianciulli1964]

Fantastico upper body,non l'avevo mai fatto,intenso,veloce,bello,grazie per agosto 2023,grazie Sydney per farmi migliorare sempre,grazie Dustin e il tuo team!Favoloso agosto 2023!Grazie!

[@evelin88lovely]

I just started watching all you work outs I love them. Can you do more without weights no equipments?

[@sydneycummingshoudyshell]

Thank you so much Evelin!! So glad you're loving them! Have you checked out my video playlists? I have TONS of workouts with no equipment needed!

[@fffffffu2135]

time flies so fast with you ♡ u're my fav after all

[@laceyjohnson7732]

💪Crushed it!

[@sydneycummingshoudyshell]

Great job Lacey!!!

[@davidbaker3257]

Thank you Sydney. My wife and I are both 74 and losing strength our arms. We have never worked with weights before but I am sure this is what we need. We only have 3lb weights but are going to get some heavier ones to make it more of a challenge.

[@eshachatterjee8080]

owaoooooo i am ready

[@sydneycummingshoudyshell]

I hope you crushed it!!!

[@user-ds5hv5pe2g]

Nov 2023...needed a quick workout this morning so just clicked on this....great workout. ❤

[@shawnanicole7702]

💪🏽💪🏽💪🏽💪🏽💪🏽

[@sydneycummingshoudyshell]

Great job girl!!