40 Minute Upper Body and Plank Challenge | EFFORT - Day 2
ฝัง
- เผยแพร่เมื่อ 2 ม.ค. 2023
- It's time to put in the EFFORT! DAY 2 of our PROCESS program kicks today off with an upper body and abs workout to get us started on the path to our goals! Share this with a friend and let's discover a version of ourselves that we've always imagined was impossible for us. Just keep showing up and putting in the effort NO matter what!
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I am officially 6 months post-partum and feeling so strong and ready to crush Stage 1 of this program with you! We will work in straight sets for 30 second work periods with 15 seconds rest and we will complete 3 rounds of each exercise before moving on to the next. Be ready for an epic finisher as well!
The exercises:
1. Chest Press
2. Bent Row
3. Plank DB Pike Push
4. Plank Jacks
5. Tricep OH Extension
6. Side plank Right
7. Hammer Curls
8. Side Plank Left
9. Arnold Press
10. Lat Raises
11. Plank Up Downs
12. Plank open to star
13. Plank Body Saw
14. Plank Shoulder taps
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In this workout you are training with Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer, Fitness Nutrition Specialist, Women’s Fitness Specialist, and Stretching and Flexibility Coach. I am a fitness trainer in 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. - แนวปฏิบัติและการใช้ชีวิต
Day 2- how are you doing? How are you putting in the EFFORT today outside of your workout?
Wrote out monthly and 3 mos goals!!! Totally crushed yesterday's Effort and set myself up for a great day today! Loved the workout today!!!! Give me ALL the planks!!!
Happy New Year!!! Putting in the effort this morning!! So challenging today!! Had a great protien shake, have a healthy lunch and working inhydration today!! 💪💪💪❤️❤️
OMG I AM SO THANKFUL FOR YOU!!! ❤❤❤
I'm eating to support the workout and also walk about 6 km and do some light yoga. And sleep 8 hours!
I am sweating. It was great. I can feel my legs getting stronger...thank u for these workouts!
I roll out of bed after barely sleeping last night,(my baby was up nursing ALL NIGHT)and my first instinct is to avoid this one. I don't feel strong today, or motivated, good thing there's a comment section and a thumbs up button, keeps me accountable. I'm gonna shut-up now and JUST DO IT! Cause, I'm committed and this is a year for growth, mentally as well as physically, so bring it on and LET'S CRUSH THIS!!!!!!!!!!!!!! 2023 is our year.
I remember those nights with all three of mine and this was always the best thing for me…I could control my workout vs the babes being up all night…we got this! 😊
Yes go for it you won't regret 💪
@@MelissaCapriotti yes haha ain't that the truth! I kept reminding myself I was powerful the whole time and in control of my own body and it worked
@@hannanounou3153 oooo I went for it! My arms feel weaker then jelly and I had to take breaks between the last couple planks but I DID IT!!!! Finished strong and feel GREAT! thank u :)
Proud of you for showing up! Even showing up & just doing light weight is an amazing benefit, physically & mentally!
Many of us know how hard it is to skip a day when we’re not feeling well or need to take a rest. I’m here to say I’m proud of myself for NOT working out today. And to tell you that resting especially when you’re sick or recovering is so necessary and is great self care! When I come back I’ll be ready to give the effort! ❤
I have just done the same. Rest when the workouts are not a benefit to a sick or over tired body. So proud of us!
I agree just getting over being sick😢 going to take it easy and come back stronger when my body is ready one day at a time
I started this program two weeks late because of a nasty lingering cold. Totally back this message ☺️
Between day 1 and 2, my shoulders are obliterated lol. Never thought i would look forward to one of Sydney's leg days! But i am sure i will regret that though tomorrow 😆🥴
😄same feeling here
Same. Hahaha
Me too!!!
SAME!!!🤪
😂😂😂
This was challenging! I can’t say that I crushed it because I skipped some of the plank parts, but I gave it good effort!!
That's all that matters you did not quite. You did what you could do. Proud of you. 💪🏾
Burn baby burn! Arms are jelly. Grateful for the EFFORT we could put into the workout. Shout out to my workout partner, Dena! 💪🏽🤩
Ending with that plank circuit! Arms on fire!
Yikes, Sydney ain't playing around in 2023, shoulders officially destroyed 🤣, felt better about today's workout than yesterday's, really tough but flew by, those planks at the end took all my physical and mental effort...crushed it 💪🏋♀️
This one was TOUGH!! Never have the words, "you have made it to your cool-down" been so welcome! But, it's called EFFORT, and I pushed myself to put in the effort. I'm proud of myself! Thanks, Sydney!
Sydney Cummings Houdyshell is 🔥🔥🔥🔥I'm making the EFFORT to be all in on this program, and you can, too! Take your life a step further and get into the BEST SHAPE OF YOUR LIFE, both physically and mentally. Want to join the most amazing supportive community IN THE WORLD, with extras like nutrition coaching, physical therapists and more?? Check out the Sydney Squad! Totally worth it!💖
I’m not going to lie, that was tough!😅 had to modify at the end for my shoulder, but I kept moving.
Those side planks were killer when my shoulders already burned, haha
Sydney's Daily Wisdom (34:19): "Your goals without any action? Just thoughts. We have a lot of thoughts every day. Putting them into action is what actually gets us into the process of seeing results." So excited to put our efforts towards our goals with Sydney's help and the accountability of this amazing community!
I have missed reading Sydney's wisdoms. Thanks for getting us to remember them. Loved it. Thanks.
@@sharmilashankar6802 my pleasure!
Ok so I felt a bit frustrated with my workout today. I even tear up. Been working out for years and I feel
Like my body/mind isn’t corporating as much anymore. It feels super hard to work these muscles and even when I tell Myself that I can do it, that’s when sometimes I gave out. 😢😢. It gets so frustrating cuz I really love working out but I’m not gonna give up on myself. I’ll just keep pushing and pray that my mind will eventually overcome the challenges. Keep going y’all ❤.
On these days is when I am thankful for my discipline, justtrying to go through the bad days, I know if we don't give up we'll see shinier days! You are not alone! Let's do this
I stepped away from strength training a few months ago to run a half marathon. I certainly enjoyed the new running challenge, but found myself missing Sydney’s workouts. Following race day, I had a four-week vacation.
It’s been about three months since I’ve done an entirely upper-body-focused workout and it crushed me. Or did I crush it? Either way, it feels good to be back. ❤
Also, did anyone else completely fall over during the plank star openers? 😂
This is honestly the first one in a long time that I truly didn’t enjoy.
This month is gonna be BRUTAL.
WOW! This was hard. 😅 3 months postpartum. Arms/core is definitely my weak spot. Can’t wait to see where I am at the end of this program!
Am I the only one who is crying through these workouts? Lawd, it feels so tough. Process is a mental and physical challenge. Day 2 completed.
Grave yard shift mom of 4 and I found how to put myself first! Do it for you and keep DETERMINATION. You can do this! Crushed it!! 💪🏻
My body hurt from yesterdays workout 😂 Still showed up and smashed it. Body is going to kill tomorrow 😅 Thank you so much, Sydney. I loved this workout!
Definitely agree with this! This one was rough for me but still did it!
Same!! Hamstrings are on fire but loved this workout. Now my shoulders are on fire 😂
I just discovered Sydney maybe 3 weeks ago and decided to go through this whole Process workout despite being completely out of step with everyone. I'm over 60 and have to be careful because of babying an old injury, but I never give up and I make modifications. She is so motivating and I feel myself getting stronger all the time! Thank you!!!
That was a great but tough workout. Had to fight my inner demons and thoughts of inadequacies, and not compare myself to Sydney. I turned up and did my best. I will get stronger.
2nd day of not pausing the video mid workout! Woo!
Sydney did not come to play today! WOW!!! My shoulders are definitely going to feel that tomorrow - Feeling STRONG. Thanks, Sydney!
It was a rough morning and I was very slow moving. It was hard to get started. But I knew I wouldn't get it done if I didn't do it this morning and I wanted it more than all the excuses I was trying to talk myself out of why I didn't feel like it.
I gave it my all and once I got into it I started feeling better and my EFFORT increased along the way.
Arms are shaking, tearing down a shed today will be fun. 😂
I am so thankful for an upper body workout. I twisted my knee somehow and literally cried yesterday because I wasn't able to do the workout. (I found one I could do... But I wanted to be a part of this program)
My goodness😩😩 My shoulders are done! That was intense but I made it through whew!!!
I gave this my best EFFORT! Thank you Sydney for all the EFFORT you put into making these workout videos!
Arms and shoulders are on fire. Looking forward to seeing my improvement over the month. 45 sec work periods are tough!
This was awesome. Loved all the planks we did!!! #CRUSHEDIT
I am so glad I cleaned yesterday. My arms feel like they could fall off. I did have a few "Breath but don't leave" moments. But did not quit. Happy Tuesday!
As a personal trainer, I write workouts for everyone else, it's nice to just workout without having to think so hard about what I'm going to do. All I have to do is show up and put in the effort 😉! Thank you Sydney for putting so much thought into your programming!
Goals without actions are just thoughts…. WOOOOW SYDNEY! That’s the best motto!!
EXCELLENT workout today! Damn are my shoulders on fire 🔥 after that plank session at end!!
Gave it my all today! Shoulders were giving out towards the end with the planks. Felt good!🏋♀️
It was awesome to see how much I’ve progressed in planks in the last year! Thank you!
So do I 😍👏🏽❤️ great job Alissa
Wooooooo!!!!!! I was on the struggle bus at the end of that one, but I powered through and kept my eyes on Sydney. We did that, people. Crush the rest of your day! 👊
This one really tested me and I definitely had to take some rests. It didn't help either that I am mentally a little bit off this morning. But I am proud of myself for hanging in there even when my mind told me I couldn't do it. I had to talk myself through that last plank to keep the negative thoughts away, but hey, it worked and I made it through. I am excited for the next one!
God! I felt like dying doing the Excercise, I just donated my blood and I wasn’t in the mood to do any, but I forced myself and I am glad that I did, it killed me in a nice way😂😅, thank you Sydney for keeping showing up to us! I am so thankful to you and your dedication ❤❤❤
Great job everyone who crushed this workout 👏🏽🏋️♀️🥰❤️
Wow! My arms are feeling it! Pushed through the planks but glad we are still working out at 36 weeks pregnant! Pushing until the end! 💪🏻
Crushed it!. I have been doing the workouts since October without weights, and they still burn!
Finding motivation these days has been very difficult. Ty for still showing up. Trying to do this program evn if slowly. Need to strengthen wrists and upper body. 🙏🙏🙏
Sydney Cummings Fans Day 2 of Effort program👌 .I'm 🔥 My body too is on fire
I crushed it!
Today is a reminder that no matter how you feel, the fact that you are alive you still have a chance to step into your greatness! Decree, declare and make that step! May this be your day!
Stay on course!
Pray/play/slay
@sydneySquad
This workout has really pushed me! My arms were shaking in the plank challenge, but i gave it my best EFFORT and pushed through as much as i could! Really proud of myself and anyone who was able to make it through this workout should be prouf of themselves too! Let's smash this and give it our best💪💪💪💪💪
Something in the workout always hits me. Today it was we have a lot of thoughts and it’s about putting those thoughts into action. We think about different things we need to remember that our dreams and aspirations of our life are just actions away from happening. Believe in yourself and just watch what happens! ❤
Well this new program is definitely challenging. This plank challenge addition to upper body really challenged the muscles!
Aww man. I was really liking the Monday, Wednesday, and Friday routine. I don't always time to do it everyday. :(
I'm gonna have to skip this one. Usually I do my workouts during my lunch hour but Tuesday and Thursday are my meeting days. So I always hop on the bike for some cardio while I'm listening to the meetings 😔
I think that's ok! it's good to do what works for you and that's great you still do the bike while having a meeting (you're doing something!) you could always do the extra workouts on sunday if you had the time, not all at once obviously lol but something to look forward to 🥰
Getting up and crushing this workout 💪 I'm so proud and on fire 🔥 Have a great day 🤗
My shoulders are on fire. Looking forward to improving my planks this year!
I'm doing this as part of my own workout programming (along with 4 other of Sydney's workouts each week) and today I really didn't feel like getting up after really hard day yesterday when my dad was rushed into hospital with a burst appendix) but getting up and working hard has m made me feel more energised for the day. Things won't always be easy, but working out with Sydney reminds me I am strong and can deal with hard things. I hope anyone else going through a tough time knows this too xx
I did this workout 6 months pregnant and it challenged me in many ways! I modified the chest press and planks to be at an incline, and my shoulders were still screaming at the end! I love that I was able to work on my core strength in this way even with a modified plank. Thank you, Sydney! Channeling you during your preggo days☺️
I read plank and legit thought "NOOO!", but I pressed play. At one of the last rounds of a plank circuit for 2 seconds I broke form to rest my forehead on my mat, and you said "you're doing good...". In that moment those words made me laugh, but then realized I am, bc I'm doing my best, & I showed up for me. Thank you to you and your team. Over the times I've followed your program, & took a break for whatever reason, I know the Sydney Squad is ready for me to press play. To push, motivate, inspire, and to remind myself today can be my strongest I've ever been, and later looking back seeing how far I've come along this health journey.
Shoulders at the end of a workout always KILLS me! such a great burn, and cant wait to keep smashing it!
(I was also so distracted & obsessed with Syd's nails!)
I think my favorite was the pike and dumbbell drag. Loved all the plank challenges. It showed me where I need to work on and where I am getting stronger. Sydney and my friends here are keeping me accountable. 💕
Just did this one today...but omg Sydney THANK YOU for these incredible workouts. I am a recovering postpartum mama and trying to feel like my self again. I love everything about your workouts- the pace, the challenge, your coaching, everything! No wonder you have over a million subscribers...you're amazing!
First 40 minute workout back after a chest surgery, only like my 7th workout back total. I am so proud of myself for holding that plank the whole time during the challenge! 🏆
I look forward to your workouts every day, Sydney! However the last two workout endings seemed to be "rushed". You often say that we need a "break" so that we can do our best during our work time...yet yesterday and today the last 4 minutes have been back to back without even 10 seconds to regroup. Any chance we can have a "break" so that it doesn't break us...and then we end up feeling poorly about the workout. Thank you for considering this!
I agree! I was struggling without any rest.
I love her, as she pushes me, but I’m a little puzzled as to why she’s not saying which weight of dumbbell she’s using in each exercise - she did that before.
Wow my upper body is 💀!! Feeling good after that workout. My goal for upper body is to get more definition back into my triceps. I am sure this workout got me on my way to that goal.
Winter BREAK is over. I am so thankful to not snooze my 5:18 alarm. Here I am super thankful to get some quiet time before my 3 and 5 year old woke up. I am feeling so good and of course ready to conquer the rest of my goals with water and nutrition in take. Let's rock this month
Wow!!!! Thank you for the push!!!
I had what I thought was every excuse not to do this workout today. I’m exhausted after being up all night from tornado sirens, stressing about keeping my babies safe, and a tornado warning at 6am. I recently moved to the Deep South from Arizona and tornados are not familiar to me AT ALL. However I used my gratitude for the safety of my family to power me through this workout. Thank you for showing up for me Sydney, I crushed it today. ❤
super!!!!💪💥
After 3 years it amazes me that she still can bring such challenging workouts! Crushed it! The finisher was intense.
Out of bed at 5:00am at 26 weeks pregnant to crush these workouts! A bit of modification at times and maybe some lower weight, but still killing it!
I'm so thankful you do these workouts with us. That was incredible!
I talk out loud to Syd like it's you and me Syd we got this I think the persons in my gym must think am losing it 😆💪this workout was epic
Not only
Did I love the workout BUT the music during the rows was like a nostalgic club rave BOP!!! Crushed it ❤
Its nice to see your trainer struggling along side you. It makes her real. My arms are noodles right now. That was a great one. Thank you
Wow the shoulder and neck during this workout was probably the biggest challenge for me.
I struggle a lot with procrastination…..I’m a day late completing this workout and I’m PROUD of myself! Thank you Sydney for the motivation! Every single time❤
Wow... my arms feel like have been detached 😆 that burn was/is real. My muscles are hotttttt
Did it! Thank you so much Sydney 🙏 💪
Great workout and ouch! Thank you 🌸💪🏼👍🏽💕
My shoulders were sore from yesterday, but I decided to showww up!! I died in each of those plank variations and had to modify. But did not give up until the end. We got thisss!!
Thank you, Sydney! This flew by! Loved the variety! See you tomorrow!💚
Oh man those planks killed me, but glad I did them
Done!!!!!
Shoulder burn is serious!!! My planks felt so strong!
This month has already been so humbling. Thank you for challenging us in new ways every day, Sydney ❤️.
Crushed it👊!
Crushed it !!
Loved it!thank you
Crushed!!! 💪💪💪
Wow that was tough, but I made it! Thanks for the push at the end!
Wow, my shoulders are burning!🎉
Not going to lie that was HARD! I am happy to say I finished it but had to pause between plank changes at the end. I’m glad so many commented they liked it because I know Sydney works so hard. I personally feel depleted and disappointed with my current fitness.
Ok, this was bomb!
Awesome!! Feeling strong!
im here for it!
Back after a good break. The point is to tell myself that I haven't gone back to the beginning just because I took a break.
Crushed this one. 💪 Though the plank challenge was a "challenge". Thank you, Sydney!
I was about to skip the workout today because I wasn't able to do it first thing in the morning as I normally do and in the evening after work I'm so tired I just want to relax on the couch, but since I started working out with Sydney I always feel amazing after her videos so I stood up, I read the comments and I was encouraged by all the amazing people here. Did I do all the moves perfectly? Nope :D The planks were soo hard for me, but I showed up and that's the important! Thank you Sydney and thanks to this amazing community
Holy moly my arms and core are vibrating! That was incredible, and SO needed as I head back to work today after a week off. I needed this to set my mind straight for the day, thank you SO much for that Sydney!
Crushed!!!!
Got it done!
thanks for the fire sesh! Day2!
Not a better way to start my day. Thank you Sydney! ❤
Crushed It!!!!!
love you Sydney!
Love you Sydney!!!