QUICK 30 Minute Upper Body *GIANT SET* Workout [ SHOULDERS, BICEPS, & TRICEPS ] | STF - Day 17

Welcome to Day 17 of Summertime Fine! We've got a super engaging format for the workout today so get ready to stay moving with me from top to bottom! Don't forget to grab your May program calendar here! shop.royalchange.fit/products...
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Are you ready to crush this workout together? Today we are utilizing the training variables around endurance and stabilization to push your body to build muscles and boost your metabolism to start losing body fat. Make sure you give the video a thumbs up, comment, and subscribe to the channel!
We will work for 45 seconds and rest for 15 seconds for every exercise today and we will complete our 13 exercises from top to bottom and then start back at the top for one more round of each exercise. This format is called a giant set and once you start, one of the hardest parts is starting at the top of the second round so just push through and remember that's your home stretch! You will use weights that are 50 to 70% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body slowly in eccentric portion with a slight pause before powerfully finishing the rep. Think of moving slow to keep your stabilization and then exploding back to the start position.
Exercises:
Shoulder Press
Hammer Curls
Tricep OH Extension
Front Raise
Supinated Curls
2 Handed Skull Crushers
Lateral Raises
Curl Pulses
Tricep Kickbacks
Shoulder press pulses
Curl extension
Tricep Straight Arm Pushes
Curl Press OH Extension
Stay up to date with our program at the Summertime Fine 2024 Playlist of workouts: • Summertime Fine 2024
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00:00 Introduction
00:42 WARM UP
02:40 GIANT SET ROUND 1
14:39 GIANT SET ROUND 2
26:40 COMPOUND FINISHER
28:28 COOL DOWN AND MOTIVATION

[@kylynnecartor9470]

Im proud of myself for showing up again! Crush it everyone!

[@Merrydish7878]

Great job ❤

[@user-ss5cc5cq7e]

great job proud of you too

[@stephbraz8427]

Good job. 👏

[@Pinksneakergirl]

Way to show up!!!

[@sharmilashankar6802]

Kudos to you and proud of you!!!!

[@gracegossett6782]

Anyone else loving these giant sets? The time flies but also feel like I'm hitting muscle fatigue which is exciting!

[@lakeishabrown6546]

Great job crushing it !!

[@kristiadams3609]

Way to go today!!

[@jenjanes2396]

Yes 100 percent agree with you

[@theresalaw1340]

And breathing HARD! Great work!!

[@julievavroch5042]

yes lvoed them

[@allisonerwin5176]

32 weeks pregnant and still rocking through the program!! Keep up the great work everyone!!

[@anneb6262]

Wow! Go, mama! Wishing you a safe delivery and healthy baby in the weeks to come.

[@juliannastaufer8259]

Wow! You are incredibly strong! Keep it up!

[@amybills2787]

Way to go, Momma! 💪

[@user-ii6ph3cy6b]

YES!! power woman

[@christymanning8343]

Get it girl!💪🏽

[@Nicole_Hines]

Proud of myself and everyone who showed up today! 💪

[@romundababb9792]

Great job for pushing through 🎉🎉🎉

[@drfrance44240]

Great Job!

[@amybills2787]

Nice job! 💪

[@haleymelville444]

Way to crush it!!

[@user-ii6ph3cy6b]

you go girl

[@lukeandmariannboyce6126]

I am proud of myself for showing up. If you haven't heard it yet today, you are loved and showing up for this workout is more than alot of people do or have done...... so you're amazing!

[@amykirchner7423]

Great job!! I am proud of you too 👏🏼

[@Theeprincesspeach]

Thank you!!! Great job today!!

[@lindsaybeaulieu6545]

Proud of you too!!

[@PartyyRoxx]

I’M PROUD OF YOU TOO!

[@liacummings1700]

Thank you! So proud of you!!

[@IZI1912]

PROUD OF EVERYONE WHO SHOWED UP❤❤

[@deborahfleck4184]

Proud of you for completing the workout.

[@terrielder3576]

Way to go!

[@liacummings1700]

Great job!

[@meghantobin3433]

Way to go!!!

[@raidergrl70]

Proud of myself and everyone who showed up today! ❤

[@sarafogarty6652]

Nice work!

[@ursulathieme4586]

Yes proud of you too!

[@liacummings1700]

Way to go!!

[@susanhowland2682]

I’m proud of myself for showing up!!! Looking forward to this last week of STF tier 1!!! Good job everyone for getting here for yourself!!

[@kathrinegreen1123]

Well done on crushing it!

[@haleymelville444]

Way to crush another workout!!

[@wrush1968]

Gm. I don’t wanna do it but I gotta keep going!! Let’s rock it out!

[@nicolethok]

Good job 👏🏻

[@corinnelively2108]

Great work getting it done!

[@kylynnecartor9470]

You can totally keep going- you got this!

[@user-xi4zb8ml7g]

Proud of ya!

[@susan81690]

Great job!

[@stephaniecampbell7855]

Crushed it! Way to show up for yourself friends! 💪🏼

[@AleenaNichols-km6ql]

Great job! Way to go!

[@corrielynnp4201]

SO proud of myself! Great JOB EVERYONE!!!

[@wilsonlindamarie]

I'm so proud of you, too!! Great job!

[@irmarodriguez8308]

I’m proud of myself, for not giving up even in my worse days!

[@codyschrader5485]

❤️❤️❤️ Good job!!

[@kristy-221]

Great job!

[@brisabill]

I am just ready to start another STF workout! I am rocking the program from Belgium and during my university exam period! These workouts have been the highlight of my day! I would love if Sydney someday does a "study break workout" session, specially for those in exam period studying for long hours and dealing with high amounts of stress ❤

[@Merrydish7878]

Great job ❤

[@runningjill1]

Good luck with your exams! Very proud of you for sticking to this workout routine. It’s so exciting to know that Sydney has such a reach. What would we do without her?

[@sec_123]

Good luck on your exams! You’re going to crush them 😎💪🏻

[@joflavell5362]

GOOD WORK!!!

[@KaylaGarcia-qb6wm]

Have a wonderful day everyone, we did it ❤

[@chocolateandstars]

yeah we did!

[@kimberlyodonnell7393]

Nice job everyone 🎉!! We did it! That was awesome!👏

[@elsiekariuki3914]

Great job!

[@marilynmiller8670]

I am proud of myself for completing yet another workout!

[@theresalaw1340]

Let's goooo🔥

[@jebertkankunga2339]

I'm proud of myself for showing up and crushing the workout. Congratulations to every team mates that crushed the workout before me,

[@TracyJohnson-cv5mx]

Way to show up and crush it!

[@MelissaCapriotti]

Anyone else’s chest sore from yesterday? Warm up and cool down were a tough stretch! Awesome workout though…loving this week!

[@melissafowler8934]

Mine was from Friday all weekend so I lightened it up a bit yesterday lol.

[@isabellemarienoelle]

Me!

[@sec_123]

Yup 🙋🏻‍♀️

[@cieraamontana]

Yep, will be going a little lighter with this workout today! 😮‍💨

[@yodriaviles3139]

I am proud of myself and everyone in this group who are committed to a better healthy life🎉🎉🎉🎉

[@thelastpage5428]

Way to go! it's so awesome that you're making your health a priority, that's really inspiring.

[@cmarti1320]

My 7 year old son rocked this one with me! Great job taking care of yourself, everyone!😊

[@user-gm8iz2ic2l]

That’s awesome my two girls love Sydney and join me for some workouts .

[@cmarti1320]

Aw. That’s awesome!

[@Pinksneakergirl]

Proud of me and all of you! It's hard to show up the day after a holiday weekend (if you're in the U.S.) but we did it!!!

[@noreenmott5033]

Back to business! way to get the workout done

[@ayoowolabi716]

Yes we did!

[@esmanfarhi478]

@pinksneakergirl yeah for you! It was a challenge 🎉

[@837romans]

We are athletes. Let’s do it squad

[@user-om1ns8ug4k]

I'm proud of everyone out there who CRUSHED this workout! I was right there with you. Here's to good strong arms!

[@emileecook3367]

Proud of you for showing up! We got this!

[@lindseyt177]

I am proud of myself for showing up! I'm proud of all you for showing up as well! We got this!

[@ashleystrayer2783]

Congratulations

[@morganhaefner2276]

I’m proud of myself for showing up today!

[@kareym.3115]

I'm proud of you too!!

[@alyssawerner7677]

Congratulations to the person above me. You rocked this workout. Keep it up.

[@alisonwaldron3470]

Good morning... proud of you!!! 😊

[@tarigodgift1195]

Congratulations to all of us, bravo!!!! 💪

[@morriswick2494]

I AM AN ATHLETE AND I'LL ALWAYS WIN BC SYDNEY IS THE BEST TRAINER

[@shellygydesen6389]

I am proud of myself and all of us SC Fanatics!! way to go girls!

[@kareym.3115]

Proud of you too!!! Also I live in SC!

[@MargieSkeen]

I am an athlete & I deserve high quality fitness!!! Let’s GOOOO 💪🏼🙌🏼

[@kareym.3115]

Proud of you!!!

[@MammaJdubs]

I’m proud of myself for showing up! Thanks for always giving me the reason Sydney!

[@emsamansky]

Love giant sets! Started late, video paused twice, puppy ran into my husband’s shop area and came back to my mat chewing a hunk of wood… LOL. Did it anyway and I’m proud of myself!

[@1tz_e148]

way to stick with it (pun intended!)

[@jwhite862]

After a few days of being sick my arms are like “what are doingggggg?!” 😂😂😂 crushed it! And proud of everyone before and after me! Have a great day!!!

[@kareym.3115]

Keep up the great work!!

[@user-gm8iz2ic2l]

I’m proud of Myself for showing at 5 am for these workouts. I feel accomplished when I am done and look forward to working out with the best trainer . Proud of all the you guys who showed up and kicked butt.

[@amirahlyles8137]

Great job!

[@kellyremmers579]

Love a giant set workout!

[@jaclynriendeau7785]

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

[@stephaniecampbell7855]

Awesome job! Have a great day! 💪🏼 ❤

[@kayevans2208]

Good morning Everyone! Loved this Upper body workout💪! Let's crush it! I can't believe we are in the last week of the 1st month of STF!! Have a great Tuesday

[@hsindera]

I love how syd always has a warm up and cool down built in, she is the BEST

[@evelyncullen7981]

I did my first Murph workout yesterday which was so inspiring I googled the inspiration, Lt Michael P Murphy, deepest respect to all who serve. I feel stronger and will try harder! Looking forward to today

[@kellyremmers579]

Amen to this!

[@KimGahn]

Loved the Murph it was a great workout and I honored my Dad and brother through that whole workout 💪🏼 Today workout was awesome my upper body is feeling it loved the gaint set style 🏋️‍♀️ Have a great rest of your day ❤

[@julieraymond413]

Totaly broken veteran showing up everyday and being proud of herself! Good Job Kylynnecartor9470!!

[@kareym.3115]

Keep up the amazing work!!

[@melindasprinkle6]

I am proud of myself for continue to work during a stressful time.

[@MammaJdubs]

Way to go!

[@amarnich]

Wow did I ever love that one. Im absolutely proud of my progress and how well I did. Im also proud of myself for getting to a mental place where I can not only say that, but FULLY believe it too!

[@tiffanyleo869]

that's awesome!!! you go girl!

[@amarnich]

@@tiffanyleo869 thank you! Same to you!!!

[@seedspawsandyogagilljim7915]

Proud of every single one of us for showing up today and crushing this work out. Thank you Sydney Dusting and all the team.

[@marysolmontanez7037]

I am so proud of myself that I show up every day, and I am still so dedicated. ❤️💪🏽

[@AmyHenry-bs7xp]

Great job!!

[@theresalaw1340]

Great work! That's the 'Sydney' effect right? It works !!

[@amyzewen3470]

I am proud of myself for showing up!

[@kareym.3115]

Proud of you also!!

[@dmclark81]

Proud of YOU for showing! I'm so grateful that I showed up, too!

[@marissanorris9663]

You are amazing!

[@jenifferfountain2837]

I'm proud of myself for showing up and not giving up ,and i am proud of you too .

[@carolyneschlichte500]

I'm proud of myself for not only doing the workouts, but for also really focusing on my nutrition. Let's keep up the great work everyone!

[@christineladd152]

Love that you include the warm up and cool down! The motivational speech at the end is the best part! Who would skip that?

[@beckybautz882]

Proud of myself and all of us!! 💪🏻

[@sissypeterson7741]

So proud to be here, so thankful for you, and so grateful for my body allowing me to be here with you!!!

[@nantiavafopoulou7296]

So proud of myself and all of us here! Consistency is the key! Even in my busiest days i always find my me time to workout with Sydney. She is a part of my life after all the years I have been working with her Happy Tuesday everyone 🥳💪☀️🇬🇷

[@jesseniasanchez7837]

I'm proud of my self and every single person that is here with us!! ❤❤

[@evds3013]

Yes we did it. Have a wonderful day

[@KreativeKia]

Job job everyone.We showed up for ourselves ❤

[@traceyferguson3643]

Good morning everyone! Great workout for the arms! I actually used 20’s for my shoulder presses! That’s progress. Have a great day!

[@jessicaburkhardt5026]

Nice work!

[@Ouiser392]

Way to go!!

[@terinewton2986]

This is my favorite type of workout! Proud of everyone who showed up today 💪

[@natalicisneros3605]

Day 17... D O N E ✅️ ❤❤❤ LOVING STF 💯

[@user-ss5cc5cq7e]

oh another sweaty one - happy Tuesday I'm proud of myself for fitting in another Sydney workout!

[@donnadragon2338]

So proud of myself and all of you who crushed this workout. I LOVED, LOVED, LOVED this format! Would love to see more like this. I get a little bored doing one exercise 3 times in a row. Love the variety!

[@cuteash002]

I loved it, too! Great job crushing it!

[@redjessa]

Proud of myself and everyone else that showed up and crushed this morning!

[@christinastotts5915]

I’m proud of myself for showing up today! Way to go to everyone who did this workout.

[@livinlovin63]

I'm super proud of us!! We do strong things!!

[@shaynajoson1938]

Proud of myself, and proud of the end of day/evening crew that showed up too. We crushed it!

[@kathygartner649]

Yeah we did!!!

[@nylaesperance4735]

I'm proud of myself and I crushed it 💪🥵 thank you Sydney

[@jadabrooks96]

Proud of myself and everyone for showing up !

[@patriciagioia5689]

So proud of you

[@valeriegranillo1708]

Proud of us all! Healthy, happy, strong

[@marydethjudge118]

I’m proud of myself for the strength and endurance I’ve achieved this month and for making healthy choices and being consistent and committed on vacation ❤❤❤

[@karinawawryk6624]

Get it 🎉

[@meghantobin3433]

Happy, healthy, strong is ALWAYS the move!

[@lissageorge]

Good morning great workout, Let’s go team let’s rock

[@meganp1595]

I’m a week behind but still showing up and accomplishing goals. Proud of everyone let’s crush this workout and keep moving forward. 🎉🎉🎉

[@Juliespyne]

Me, too. No worried!

[@roseybaben6993]

I crushed it....let's keep crushing it, Sydney slayers!!!!

[@mauidawn8263]

Proud of myself and all who showed up 🌸

[@bunniculaspanx3249]

You killed it! Great job🎉

[@kcsunshine1203]

Great upper body workout today! I am proud of myself and of everyone who showed up. Last weekend someone asked me if I eat. I said, of course I eat. I just eat the right stuff that does my body good and gets me gains. I thank my training Sydney for helping me make that happen and seeing results.

[@carliciabrown4523]

Happy, Healthy, Strong 💪Congrats everyone 🎉Let's goooo I'm pumped ❤

[@morganhaefner2276]

I’m proud of you!

[@carliciabrown4523]

@@morganhaefner2276 thanks proud of you as well ❤💪

[@amysanzotta7282]

Yasssss!!!! So proud of myself and ALL of you!!! 🎉 Get it!

[@amandawindland6713]

Great Arm Workout! Now to get the house cleaned up, and get ready to go back to work after a mini vacation. Have a great Tuesday everyone!

[@beckydrumm8093]

LOVED THE GIANT SET FORMAT!!!! Kudos for everyone showing up today and crushing it!!!🎉🎉

[@KarynManning-jt8mx]

I’m proud of myself for showing up. Resetting today after a couple of weeks of not great eating. Refusing to slip back into bad habits! Thank you Sydney for offering these great workouts and such positive motivation ☀️

[@staceylouderback6911]

I know that staying for the cool down has always been a challenge. Now I stay for the cool down but also the motivation and all the feel goods at the end. ❤

[@susielund5759]

I agree! She helps me not quit and show up tomorrow!

[@susantyler9789]

I'm proud of you and myself for completing this upper-body strength session focusing on shoulders, biceps, and triceps on Wednesday, 5-29-2024!

[@nikkij_2383]

So proud of myself, and every single person who showed up!🏋🏾‍♀💪🏾👊🏾👍🏾❤

[@brendabrabander2534]

Forgot to press send yesterday after this workout! Love these comments for accountability and the community here is incredible!

[@jennakilleen9057]

Great job!

[@staceyt778]

Proud of myself and everyone here for showing up, one day at a time!

[@dawnsdream6206]

Very proud of myself for showing up and not giving up especially when I’m not feeling that good about myself. Onward and upward.

[@TheAlexa1983]

Nice job, Dawn!

[@lonnadeluke4775]

Great job for all of you that kicked butt today!! I’m proud of myself and all of you ❤

[@flowerheartheart]

Good job!

[@romundababb9792]

I am proud of me!! I appreciate the warm up/cool down. Great job, everyone, for pushing through🎉🎉

[@amykirchner7423]

I am proud of myself for showing up and giving it all I had 💕

[@sarahsabin1921]

You should be! Great job today, showing up and working hard!

[@nancyyoho1386]

Proud of myself for showing up and also proud of everyone else who pushed through this workout as well. Great job 👏 💪🏻

[@criswellcole]

So proud of myself for showing up!

[@kcsunshine1203]

I am proud of you too! Keep showing up

[@therandomshortmaker5929]

Proud of you all! We smashed it today.

[@catherineclapperton9721]

🎉 We certainly did! Well done! 😊🥳

[@carriesandoval649]

Great job everyone!! This was a quick burner. I enjoy this format. It helps to push harder knowing there are only 2 rounds and they are split up. Thanks Sydney and Dustin!

[@ayoowolabi716]

I am proud of myself for showing up and crushing this workout. Great job everyone and thank you Sydney.

[@nataliewalter6769]

Awesome job!!

[@amandajohnson8458]

I'm proud of myself and everyone else who is also crushing it !!!!!!

[@karenpinheiro6166]

Be proud!

[@sharicampanell3477]

Great work to all of us showing up daily, keep up the hard work.

[@lorenaramirez249]

It was a busy day with my toddler, it is 9:43pm and I just crushed my upper body workout! I usually like to workout earlier in the day but today wasn't possible with my almost 2year old! But I DID IT!!! 🎉

[@lissettehernandez6974]

Ty for showing up for us Syd and Dus!! Great job everyone! 👏

[@ElisaJones-gl5px]

I crushed it💪🏽. Thanks Sydney!

[@maricelasm9523]

Proud of everyoneeeee 🥳🥳🥳🥳, keep it going 💪🏻💪🏻💪🏻💪🏻

[@melodyking983]

Proud of you!!

[@kiauau]

I love GIANT SETS! It goes by very quickly 😅🤗

[@yamiekanthony8585]

It always feels good finishing these workouts especially when it’s hard starting. We did it! 🎉🙌🏽🎉💪🏼🎉 Thank you Sydney and Dustin!