30 Minute Back, Biceps, & Shoulders Workout | FLEX - Day 19
Тәжірибелік нұсқаулар және стиль
Get ready to Sculpt Your Back, Biceps, and Shoulders with progressive overload techniques in this superset workout! Take your training to new levels with this simple yet empowering set of exerises! Embrace the power of progressive sets, as each move is three rounds lasting 45 seconds each, targeting 8-12 reps per set. Challenge yourself to push beyond limits, aiming to reach failure by the third round. Opt for challenging weights to accelerate your progress. Stay attentive with our up next window, optimizing your rest periods for optimal performance. Included in our session are warm-up and cool-down exercises, making it ideal for busy people seeking impactful results through low-impact, high-intensity training.
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Exercises:
1. Rows
2. Back Fly
3. Supermen
4. Hammer Curls
5. Supinated Curls
6. Curl Pulses
7. Seated Shoulder Press
8. Lateral to Front Raise
9. Circle shoulders
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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.
00:00 Introduction
00:40 Warm Up
02:40 Back Circuit
11:55 Bicep Circuit
21:11 Shoulder Circuit
29:57 Cool Down and Motivation
Пікірлер: 234
Thank you Sydney!
Happy Friday! It was a great workouut, arms on fire! Great job everyone! Thanks Sydney!
Pull day!! Awesome! This fits in my routine perfectly! ❤❤❤
Love the 30 minute effective workouts!
This month FLEX is a "10" great month! Thank you!
Amazing workout Arms on fire Happy Friday everyone 💪🥳🇬🇷
Sydney,, I saw your post where you said you were emotional over Flex! I think we ALL felt this too! I love this and I feel this flex. We all feel emotional about you and yours too Sydney. thank you!
YEAH BUDDY !!!!!!!!! 😛😜🤪😝😝😝😝😝😝🫠
Thank you Sydney, for the encouragement we all needed to move past our comfort zone. 🩷 LOVE LOVE LOVE this week’s format!!! I’ve noticed how I am pushing my strength on those last rounds and surprising myself. 💪🏋️♀️
Upper body on fire!! Crushed It!!
Amazing job everyone! Let’s finish strong 💪🏻
HOLY shoulders! 🔥 Thank you for another great workout!!
I crushed it! Thanks, Sydney and Dustin, for this super awesome workout! Love and appreciate you both xoxo 👌 💪 🔥 🥵 😘 ❤️
What a great start to the morning 🥰!! Such a beautiful burn 🔥!! Thank you for helping us recognize our true potential, Sydney! Great job, everyone, for crushing it! One more workout of FLEX left 👏🏼!!
Yes! Great burn! Shoulders are on fire
Crushed it! 💪🏼 thank you, Sydney! ❤
Happy Good Friday Everyone! We crushed it!
Happy Friday!! Crushed Upper Body Flex Day 19 💪💪🔥
Fabulous as always!! This has my arms burning! Thanks Syd! 🎉
LOVED this FLEX program!
Love the format with flex round
Good morning 🌅 what a way to end the week! Feeling so strong! Thank you Sydney.
Loved this quick short pump!
Each one is better than the one before it!!!!! Thank you Sydney for the push!!!!
OMG!!! My shoulders are screaming this morning. Great way to start a Friday. Day 19 complete!
Good morning! This one had the shoulders on fire! Crushed it!
I did this on Sunday since I did my run on Friday. What a great way to end the flex program. I think we can all agree this was one of the best programs yet!
Good morning everyone lets crush this back , biceps and shoulders 💪🤗
@farrahmcclarity
4 ай бұрын
Morning! You Got This💪🎉
OMG this was intense! Can't wait to stretch. Happy Friday 😊
Good morning!! So glad I got up early to do this workout! Shoulders are on 🔥! Thank you Sydney again for helping me push past my own limits! Let's crush today y'all!!
This flew by❤
Wow!!! I pushed hard on this one!! 💪🏻💪🏻💪🏻💪🏻🥵🥵🥵🥵
❤I felt powerful today! What a challenging workout, my shoulders are DEAD.
OMG shoulders on fire 🔥 loved this FLEX program definitely embracing failure 💪🏻
Workout Complete 🙌🏼 FLEX Day 19🏋🏻♀️✔️💪🏼
Good Morning and on this Fire Friday!! Wow this shoulder, back, and bicep workout was spicey!!! I loved it!! Finish strong cause you got this!!! 💪🏻💪🏻🔥🔥🔥🙌🏻
Happy Friday Squad❤ What a workout to start the weekend 💪🏾
happy Friday - here in Canada we have a long weekend off today for the start of Easter weekend - hope you get to spend it with family have a good one Be safe
Love this FLEX program~Let's have FLEX #2 program.
Good morning everyone!!! Happy Friday! Let's Rock this party 🎉💪💪💪💪🔥👏
@farrahmcclarity
4 ай бұрын
Morning Chris! Happy Good Friday! Let’s Go🎉We’ll Crush this together💪
@chrisdumas7949
4 ай бұрын
@@farrahmcclarity let's go 💪💪💪.. so proud of you 👍
@farrahmcclarity
4 ай бұрын
@@chrisdumas7949Thank you! You too my Friend this was a burner🔥
@kayevans2208
4 ай бұрын
Good morning Chris! Let's go! Getting stronger!
@leannabrooks6592
4 ай бұрын
Good morning, about to crush this one now!
Short and challenging! Thank you!
Thanks for pushing me Sydney. I gave it my all.
I’m loving the layout of these weeks workouts! That final set is amazing!! Can’t wait to see what’s next!
Happy Easter ya'll!
I've never felt shoulder muscle fatigue like I did this morning ❤
Great workout! I love it and feel so ready to start the day! Thank You Sydney!
Geeesh!!! Let's Go Syd...
This was literally the best upper body video ever. Thank you Sydney!!!!
Morning/Evening Everyone! Happy Friday! Upper Body Day💪🔥🎉! We Got This💪!
@kayevans2208
4 ай бұрын
Good morning Farrah! Let's go! Getting stronger!
@farrahmcclarity
4 ай бұрын
@@kayevans2208 Happy Friday! You crushed it💪# Stronger Together🎉
That was a tough one girl!!! Great upper body burn. My biceps and shoulders are on fire 🔥
Thank you Sydney! This was a great workout!
Killer shoulder circuit! Loved this workout.
Great burn today. Great job everyone!!
I crushed it 💪🥵 thank you Sydney
I did it ..pushed myself... thank you Sydney!
WOW!! That was tough but so worth it!! Thanks for pushing us
Happy Good Friday for those who celebrate and Happy Friday for those who don’t! I hope we all have a great day! Way to crush this workout!!!
Goodmorning everyone, wow I definitely proved my strength with this one. Arms are on fire. Loved it like always❤
My shoulders are toast this week! Loved it!!! Loved the whole program! Summertime fine start Monday????❤❤❤❤
I crushed it!!! Loved FLEX and how much I connected and pushed myself! Thank you Sydney and Dustin!! Can’t wait for the next program and continue to see amazing progress!! 🔥💪🏽💪🏽💪🏽💪🏽💛💛💛
Crushed it!🏋️♀️💪🔥🔥♥️🐰
I can’t believe how much I’ve pushed myself because Sydney and our group pushed me. Went up in weights in everything. Loved loved FLEX!
Crushed it! Can’t barley type😂😂
roasted🥵......... Dang good workout💪 Thank you Sydney💜 You really are the best🥰 Happy Friday all🌼🌞
After a long day of travel yesterday, I prioritized the workout!! A friend booked our hotel and I was so excited to see it had a fitness center! Started my day off right! Happy Easter 🐣 🎉❤
Happy Friyay Squad!! I was going to mention that I have been using wrist/ankle weights to give myself an extra challenge while I am pushing into the next weight range and BOY have I noticed the difference. Just thought I would throw it out there in case anyone else could use the tip. Let's keep pushing squad! Feeling so much stronger this month!
I have bilateral reverse shoulder replacements at 38 and I have not felt my shoulders work like that in YEARS! Thank you Sydney
UPPER BODY IS TOAST!!!!! LOVED THIS ONE!!!!!
I can honestly say that I had some choice words for Sydney when when she said, "Last 22 seconds of shoulder press." 💪💪 But I kept going and made it to the end of the workout. Thanks Sydney. Have a great Good Friday everyone! See you tomorrow.
Awesome power workout...... I crushed it!!!! Thank you so much Sydney..👍👍❤❤🙏🙏🙏
Happy Good Friday! This was an awesome workout!
I love a challenge! I crushed this workout with loud music playing and my Maine Coon Cat! You always do amazing and excellent job! Thank you for helping everyone
Man! I’m sad to see this one coming to an end! This one motivated me sooo much! Definitely one of my all time favorites!!
Fridays fitness crushed 💪🏼
Great workout as always, shoulders was very hard!! Loved it🥰
feeling good after this workout crushed it
Idk how I’m gonna hold my kids today man this was a burner whoooaaa
Sydneyyyyyyyy who weeeeeeeee child, who oooooo weeeeee. Happy flex dayyyyyy. 💪 the roof was on 🔥 📛 👩🚒 🚒 🧯 🎆.. ur words kept pushing me .. thank you thank you❤
Great workout, great week and month! I suggest April program name to be Full Flex 😊❤
Love this way of working out ❤
I loved every second of this! 💪🏻💋 Much love to you, Sydney, and to everyone else here!
Way to FLEX OUT!
I'm really loving the format. The burnout is real when you are working the same area for 9 minutes!
Happy Friday!!! Flexed up with 20’s on my rows and 15’s supenated curls!!! Felt really strong today!!!
Great workout! Thanks! 😊
Crushed it. My arms are killed today.
Flex day #19✅
That was amazing. 😊 my muscles are on 🔥. Thanks Sydney
@margaretvanderhoek4292
4 ай бұрын
🙏
Wow....that bicep circuit was tough, i was getting cramp! 😆 I love a good pull workout!!! 💪
Wow!! Crushed this one!!
What a humbling workout!!! Those 10lb weights were a killer
I love how you motivate us Sydney!!! Thank you for what you do for all of us.
Omg my shoulders are on fire 🔥🔥
Crushing it!!
Spicyyyyy 💪🏼🌶️🔥🔥🔥
Crushed it!!
That was a good burn
Crushed it 💪🏻💪🏻💪🏻
This was a BURNER, but I feel so strong! Thank you, Sydney! I am in awe of the way you can get through the workout without stopping!
Favoloso,bicipiti,spalle,un upper body intenso,mi è molto piaciuto,Flex è un programma dove sono migliorata tanto specialmente con gli upper body,grazie Sydney per questo viaggio nella forza,che sta finendo,è stato fantastico,ogni tuo programma è uno scalino in più da fare,grazie di cuore,grazie Dustin,il tuo team e you tube!!!Flex n.19 super super super super top!!!Buona vita!