30 Minute Toned Upper Body Superset Workout

30 Minute Toned Upper Body Superset Workout | FLEX - Day 7

Рет қаралды 85,657

Күн бұрын

Welcome to the best workout for lean strong arms: a dynamic 40-Minute Upper Body Blast! Prepare to ignite your chest, triceps, and shoulders through the power of progressive overload. This strength session is ideal for individuals seeking effective and results-oriented workouts.
Embrace the challenge and conquer your fitness goals with this superset training session!
Dive into the intensity of progressive sets, with each exercise strategically structured for 3 rounds of 45 seconds in a superset with one other exrcise, aiming for 8-12 reps per work period. Push your limits and embrace the journey to failure by the third round of each exercise. Stay immersed in the experience with our Up Next window feature, optimizing your rest intervals for maximum performance gains. Inclusive of both warm-up and cool-down segments, this session caters to the busy, on-the-go athlete, delivering impactful results through low-impact high intensity strength training. Get ready to elevate your workout game and sculpt a stronger upper body today!
Grab your March 2024 FLEX program calendar for accountability here! shorturl.at/wHI29
Exercises:
1. Low Incline Chest Press
2. OH Tricep Extension
3. Chest Flye
4. Tricep Kickbacks
5. Skull Crusher
6. Seated Arnold Press
7. Lateral Raises
8. Rear Delt Flye
9. Jump Rope
Chapters:
0:00 - Intro
0:47 - Warm Up
2:47 - Chest Press & Tricep Extension
9:02 - Chest Flye & Tricep Kickbacks
15:18 - Skull Crusher & Arnold Press
21:30 - Lateral Raises & Rear Delt Flyes
27:49 - Jump Rope or Max Out 1 Exercise for 3 Rounds of 45 seconds (your choice!)
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Пікірлер: 276

@sydneycummingshoudyshell 4 ай бұрын

Nice work showing up and crushing that workout today! Make sure you are subscribed to the channel here! www.youtube.com/@sydneycummingshoudyshell and check out our merch store to grab a sports bra, shorts, leggings, a jacket, or some joggers! shop.royalchange.fit/collections/apparel

@elledubyah 4 ай бұрын

Woo hoo. Today's victories were chest press with 30lb weights and seeing my reflection in the TV and noticing that my trap muscles are looking 🔥🔥🔥. Great job to everyone that crushed their upper body workout today!

@kamaliniperkins4500 4 ай бұрын

Muscles are shaking!!

@donnalister1244 4 ай бұрын

In spite of my arms shaking, I’m going kayaking! Benefit- fresh air and serene surroundings. 🇨🇦🎒❤️

@silkza444 4 ай бұрын

When Sydney said your cardio of choice, I chose BURPEES with a PUSH UP! Who am I!? I had Sydney's voice in my head telling me that I should push myself, so I did something I usually hate, but I feel amazing having accomplished it. Let's go!! 🎉❤

@mistymiles8837 4 ай бұрын

We crushed it together!!! Way to go!!!! I'm going to work on not being so hard on myself!!!

@jenniferyocum5056 4 ай бұрын

I don't ever get tired of being reminded to support my workout during the rest of my day. Still working on sleep!

@TracyJohnson-cv5mx 4 ай бұрын

Happy Healthy Strong 💪 ❤

@stephaniephan1169 4 ай бұрын

Feeling the blast on the chest, triceps and shoulders today. We crushed this one.

@margaretvanderhoek4292 4 ай бұрын

Awesome…. Working on building my strength.

@kellyrichardson3426 4 ай бұрын

Love cardio incorporated in the workout even if it’s just at the end!

@Drekrystle 4 ай бұрын

When I start my day with Sydney...my whole day is made! Right then and there! It is amazing! I wish I could meet you someday!

@SusanPrevost 4 ай бұрын

That was a very good push workout for my 73 year old body❤️.

@837romans 4 ай бұрын

Supporting my workout outside of this program. Thinking more!! Water, stretch, good sleep

@user-mo5bi5sc7n 4 ай бұрын

Great work team! 🎉

@suzannesb1691 4 ай бұрын

Thank you! Went harder than I thought I could.

@lorijensen7981 4 ай бұрын

Hi everyone!! That was a great workout! I am going to focus on my mental health and reduce sugar. ❤️

@lindseykesanen2051 4 ай бұрын

Supersets are my jam! Loving this week! Time to hit my water goal. Been slacking in that area.

@marylouhixson2423 4 ай бұрын

Loved this workout! ❤ Working on stretching more…Your 20 minute stretching videos do the trick! 🙌

@suhasinimadhuryachennubhot9342 4 ай бұрын

the feb and march programs have been amazing!!!

@ashleighflood6262 4 ай бұрын

So pumped! Lets do this ❤ 💪

@annakimbro4421 4 ай бұрын

My husband told me that I’m looking STRONG!!

@kayevans2208 4 ай бұрын

Good morning Everyone! Upper body workout crushed. It felt so good💪! I want to start stretching and walking more, maybe alternate days. Have a great Tuesday!

@cariharpster6310 4 ай бұрын

Fantastic workout. Your encouragement to push to failure had me weight up to my highest yet for triceps! So excited. Thank you! ☺️ great music too! Love the new mixes. ❤

@nantiavafopoulou7296 4 ай бұрын

Yet that was a really effective 30 minute workout My hands are shaking Sydney as always is there for us to encourage us not to quit !!! Happy Tuesday everyone 💪🇬🇷🥳☀️

@joannabarber1087 4 ай бұрын

Totally agree!!

@lindseymccue2686 4 ай бұрын

Crushed it!! Keep on saying that it is a great reminder. I have been 7 days tracking and staying in my calorie deficit ❤ all bc you said this in a workout🎉

@tiffanyleo869 4 ай бұрын

Love an amazing upper body workout❤CRUSHED IT💪🔥 Thank you Sydney for bringing it to the table🥵💜 SOOO GOOD! Happy Tuesday everyone🌼🌞

@stephcreates-diyhomecrafts 4 ай бұрын

I'm loving this month and all of the strength training 💪 ❤

@user-ic2je1rp8h 4 ай бұрын

I’m staying away from late bad snacks and over eating at gatherings. I got this 💪🏼

@padre10gardens 4 ай бұрын

more protein and more fiber ...flax seeds for the win !!

@katefox2571 4 ай бұрын

Added another 10-min triceps and shoulder video after this to get a full 40 in. This was a great burner!

@flourishingmiranda 4 ай бұрын

Obsessed with the workouts in this series!!! Love the strength aspect with little to no cardio because I can focus on just strength!

@lisatowle6016 4 ай бұрын

Excellent 30 minutes this morning! Woke up my body for sure! Love the jump rope at the end! I'm missing cardio workouts for sure!

@stephaniewalker712 4 ай бұрын

I totally agree! I have been adding on cardio to these shorter workouts.

@Toya8922 4 ай бұрын

I am working on my mental health.

@madisonsheehy2463 4 ай бұрын

This first half of the year has been up and down with weddings and traveling so my diet / drinking habits have been all over the place but I haven’t missed a workout. I will try to do better to finish this month focusing on how I can improve my eating habits to support my efforts in these workouts. Thank you Sydney❤!

@everybodywantstoknowhowilo1111 4 ай бұрын

Wow! That really pushed me. ❤💪🏻

@EnglishFlorals 4 ай бұрын

Great workout. Love the cardio ending. Thanks Sydney & Dustin

@rachaelfearon5644 4 ай бұрын

Yeah!!!! Arms on fire crushed this workout as always

@thetoonces1 4 ай бұрын

Phew! Arms could feel yesterday. Thanks Sydney! 😊

@kristallindsey4195 4 ай бұрын

Great work out, Sydney! Got a pump and felt the burn! Also, thank you for the inspiration! I’m working on more eating right and drinking more water, thanks again!

@moniquevelez9516 4 ай бұрын

Wow those 30 mins flew by and I chose to incorporate the cardio at the end to exercise my lungs so that I can continue to heal!! Embracing the shakes in my arms today felt great!! Way to work y’all!! Now it’s time to strand cool this breathing down!! 🙌🏼🙌🏼🙌🏼🥵🥵🥵💪🏼💪🏼💪🏼🔥🔥🔥

@irenesada7019 4 ай бұрын

Way to team!!

@jaclynriendeau7785 4 ай бұрын

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

@dawnsdream6206 4 ай бұрын

Thank you Sydney for another amazing workout. I was happy it was only 30 minutes, but don’t let that fool you, I worked hard! During the cardio portion when I thought I had nothing left, I did high knees and surprised myself with how high up I was able to go. Very proud.

@MelissaCapriotti 4 ай бұрын

That was fun and fast for sure!!

@maggiemaymiskelly5494 4 ай бұрын

Good morning/evening let's do this 💪🏼

@leannabrooks6592 4 ай бұрын

Great job 🎉

@thehobbyist2022 2 ай бұрын

Day 7 done ! 🎉

@angelaclement3544 4 ай бұрын

My shoulders are on 🔥🔥🔥. It was an effort just to do jump rope at the end because they were burning so much! Crushed another FLEX workout!!! 💪

@janine.koenig 4 ай бұрын

What an amazing workout ❤ We crushed it 💪🥰👏

@diligenthands9952 4 ай бұрын

I am so proud of myself. Sydney you are right, I do feel more confident. I accomplished things I didn't think I could today. I am going to carry this mentality throughout the rest of the day. A 'I CAN DO IT' mentality

@mcalisterdowd3927 4 ай бұрын

I love love love superset format and week 2 of this program!

@melissaboyer167 4 ай бұрын

Another day, another great workout with Sydney!

@Katee_and_Lincoln 4 ай бұрын

Love this workout and program so much. Loved that I skipped the rest periods for the cardio and jumped rope for 3 minutes straight 🎉 Continuing to work on making stretching a daily habit in 2024. I’ve only missed 6 days so far this year. THANK YOU SYDNEY for the calendar and adding the stretch to make it SO EASY to do every day!!

@alyssalaverty2186 4 ай бұрын

Arms are on FIRE today!

@melissagarrison8785 4 ай бұрын

You have changed my whole life. So thankful I found your channel. ❤❤

@carlenemazon6510 4 ай бұрын

Got this workout in early and pushed to failure! Flex level 2 is really pushing us and I love it!

@anitahains7728 4 ай бұрын

3/12/24 Amazing Pushing through to failure!

@laureljohnson4010 4 ай бұрын

❤ Great workout.

@nelsyortiz-ey3vf 4 ай бұрын

👋 Sydney I love ❤️ today upper body workout 🏋️‍♀️ was amazing I love the way you pushed !! thanks 🙏 for your encouraging every day , and helping us to keep going and be able to get our goal. After finished my 30 minutes workout, I continue moving I complete the 20 minutes stretch for today workout 🏋️‍♀️ Very happy to fallow you!! Love ❤️ 💗😍 Have a 👍 great and happy night!! See you tomorrow

@sharmilashankar6802 4 ай бұрын

I really liked the burst of cardio at the end. Working on getting more sleep each and every day. Short and spicy workout. My arms are on fire.

@julianadolski1742 4 ай бұрын

This workout felt amazing 🥰! Thank you for the push, Sydney ❤️! Great job, team, for CRUSHING this one 👏🏼!

@jennyd0822 4 ай бұрын

Had to pop on here and say, my arms are still feeling it from 2 days ago! LOVEEEEE having 2 arms days a week (again) btw! Also going to redo it again tonight with a friend who is just starting a fitness journey. 💪🏼 🔥

@mariepierce1131 4 ай бұрын

Thanks for this awesome workout! I crushed it! I hope you all have a blessed day!

@romundababb9792 4 ай бұрын

Good morning everyone😊 This was good & short & spicyyy 🔥.. working on more protein. Thanks always for the warmup/cool down❤

@alexraezydel 4 ай бұрын

MORNING EVERYONE!!!

@christisiedlecki4743 4 ай бұрын

I love the way Sydney is pushing us!

@shareeeB 4 ай бұрын

Thank you Sydney. I am loving the double arm days!

@kellyremmers579 4 ай бұрын

this flew by! working on my diet!

@ilenebenz9898 4 ай бұрын

Loved using the bench! Time for more water and breakfast! 💪❤🎉

@prettypurplesparkle 4 ай бұрын

That went by fast. Loved the cardio at the end. Loved it crushed it! 👍🏋️‍♀️💪🔥🥵💦☺️💜🦸‍♀️

@maggiemaymiskelly5494 4 ай бұрын

Ouch! Pushed through to failure my triceps are screening right now 💪🏼😄 Food prep is my focus for this month Sydney 👏🏼

@yosleydyreyes7582 4 ай бұрын

Good morning! So much fun and 🔥🔥🔥 thank you for always pushing me inside the workouts and a side of them!! You are amazing inside and out!! 💪🏽💪🏽💪🏽Doing more for myself!! 💪🏽💪🏽💪🏽

@michelleguzman4427 4 ай бұрын

Good morning! Crushed this upper body strength!!

@Kujhawks66106 4 ай бұрын

I'm pretty sure I lost all feeling in my arms a few times! The half reps we've been including are making a huge difference in the intensity of this program! I also loveeee jump rope! Thank you for a fantastic workout!

@shanenchar 4 ай бұрын

This is an awesome upper body strength workout for the triceps, chest, and shoulders. Personally, I prefer the cardio exercises throughout the entire workout to keep my heart rate up, as opposed to doing a few at the end, so I did add in some throughout the workout. I burned 245 calories, but I did add in my own cardio. Thanks so much! ❤

@stephaniewalker712 4 ай бұрын

Shaking!! Got up to my 20lb for chest fly! It’s been a while since that happened! 💪🏻

@kcsunshine1203 4 ай бұрын

Major arm pump during that workout. Failure was the goal and I hit! Loved the cardio spurt at the end. Thank you!!

@delyanauzunova773 4 ай бұрын

Great challenge, my arms and body feels so heavy, worked so hard! I need to drink more water and more hours of sleep! Need to work on these ones! Thanks Sydney!

@shawnakillen3434 4 ай бұрын

This was so fun! Arnold press is a favorite of mine and you got real inspirational during that set and I felt so strong, thanks girl💪🏽♥️

@lyndawaterhouse572 4 ай бұрын

The paiiiinnn!!! But I loved it!!! This was perfect, I always love arms but today's superset was really good. Thank you, Sydney!!! Also, you are looking amazing. You always do but you look super fit and gorgeous!!!

@prathiksharavishankar7887 4 ай бұрын

I’m Glad that I found you Sydney 🙏💚❤️ever since I came across your channel you’ve pushed me and motivated me to pursue the hardest . Thanks so much 🙏❤️💚full of gratitude🙏❤️💚

@kimberlyodonnell7393 4 ай бұрын

Quick and intense! Thank you Sydney for my Shaky shaky arms. 🎉😂

@melissatisi-spiller3155 4 ай бұрын

Amazing workout Sydney!!! Crushed it!!! 💪🏻🔥❤️‍🔥❤️ I will be working on incorporating more protein, stretching before bed and being aware of my sleep and the rest needed to recover! ❤

@ashleighflood6262 4 ай бұрын

Crushed another workout 🎉

@Ap05Edu 4 ай бұрын

Did this workout yesterday and really tried to push to failure, and holy cow, my chest and tri’s are SORE today! 💪🏼

@mumbimacharia4926 4 ай бұрын

🎉🎉 get your flowers Sydney I nailed it 🙌

@seedspawsandyogagilljim7915 4 ай бұрын

So proud I crushed this after the most physical day in work. 💪🔥❤️🙏

@jemmareynolds8953 4 ай бұрын

Really loving the 'push yourself' vibe... Started today with 14kgs on each dumbbell (from my last leg workout) & wondered if I could chest press that amount - Turns out I CAN!!! ... Just had never tried before! Thank you Sydney x

@laramiller4207 4 ай бұрын

Love a 30 min burn! Feeling swoll and strong 💪🏼 I’m still sore from last week’s workouts, so tomorrow should be interesting 🤪 Thank you so much for this amazing FREE resource Sydney!

@carliciabrown4523 4 ай бұрын

Definitely getting stronger 💪 and have to work on nutrition ❤

@maddyriddell2194 4 ай бұрын

Did this yesterday, and woke up feeling it this morning. I love the tad bit of cardio at the end of these!

@angelaalmeida2734 4 ай бұрын

Great workout. Happy Tuesday everyone 🙏💪🥵

@user-ss5cc5cq7e 4 ай бұрын

30 minutes are no joke - today was another push yourself day! Sydney I don't know how you skip so well - I bought a skipping rope but oh my goodness I suck at it - ended up not using it for the last two rounds of cardio - happy Tuesday

@AB24AB 4 ай бұрын

Years ago Sidney did jump rope for a ton of classes bc she was trying to get better. It was awesome that she was practicing along with us!!