45 Minute Upper Body Push Challenge Workout | PUMP – Day 2



Today is an upper body challenge workout so be ready to turn up the intensity! We will work for 40 seconds at a time with 20 seconds rest and complete each exercise 3 times each. I am showing you modifications this month with resistance bands so make sure to grab your bands if you will be out of town because you will be able to keep rocking with me too! I used anywhere from my 5 pound dumbbells up to my 35 pound dumbbells so grab yours if you’re ready!

The exercises:
1. Inchworm Shoulder taps
2. Shoulder Press and Overhead Extension
3. Chest press
4. Close to wide tricep kickbacks
5. Arnold Press
6. Chest Fly
7. Skull Crusher
8. Single Side Incline Press from floor
9. Chest Press and 3 pulses
10. 3 straight arm pulses and one tricep extension
11. 2 Pike Push Ups and 6 Mountain Climbers

Grab my November PUMP workout calendar HERE! https://www.royalchange.fit/store/p189/PUMP_November_2021_Workout_%26_Stretch_Calendar.html

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Use code SYDNEY for 10% off any color 50 Pound adjustable dumbbell set from SMRTFIT, Nuobells! https://www.smrtft.com/collections/nuobell

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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 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!

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23 Responses

  1. I'm in day 2 😭😭

  2. Jody Gwin says:

    Great workout!!!! Still sore from yesterdays arms…:

  3. This workout felt amazing! my arms were so dead that by the burnout at the end my arms gave in and i hit my head on the ground (not too hard) but it felt good knowing my arms reached their limits

  4. Omg Sydney thank you for your encouragement!

  5. Krissy Stern says:

    Loved this one I feel incredible! πŸ’ͺ

  6. Wasn't easy today so tired from a trip, but I showed up!!!!!!β˜ΊπŸ˜‰πŸ˜ŠπŸ˜ŠπŸ˜ŠπŸ˜πŸ€©πŸ˜πŸ€©πŸ˜πŸ˜πŸ€©πŸ€©

  7. Nitya V says:

    Great workout! I'm PUMPED! My arms may feel like rubber, actually shaking rubber. hahahhahah.

  8. Geri Hopper says:

    Incredible upper body workout! Every muscle in my chest and arms were shaking by the end! Thanks so much for the PUSH! πŸ’ͺ🏻πŸ’ͺ🏻πŸ₯΅πŸ˜±πŸ‹πŸ»β€β™€οΈ

  9. Loved the progressions within the sets! Kept things interesting, this workout flew by for me! And I hit some personal bests with moving up in weights – thanks Sydney!

  10. Aliza Sarwar says:

    Crushed this workout! Thanks Sydney!

  11. You are the Best coach Sydney, grateful for your training sessions each and every day!!

  12. Holly Myers says:

    Arms are shredded!! Somehow Sydney makes you feel like you can do anything and I love it! Awesome workout !

  13. Some of that was a little humbling!!!! But I PUSHED on through!! CRUSED IT!!!!!

  14. Crushed it πŸ”₯πŸ”₯πŸ”₯πŸͺœπŸͺœπŸ‘ŒπŸ’ͺ🏽πŸ’ͺ🏽πŸ’ͺ🏽

  15. Shari says:

    Awesome, love the tough arms! I love the strength workouts!

  16. This arm workout is by far my most favorite!! Than you Sydney for helping me feel my strongest

  17. alexk1998 says:

    THIS WAS MY FAVORITE UPPER BODY WORKOUT YET! Sydney really crushed it with this one. I love upper body so I prefer these style of workouts to the arms, abs, and cardio (even though those are incredible too!) Can't wait to see where we'll go if this is week one!!

  18. This was one of my favorite arm workouts you’ve done! So hard but it felt so gratifying to get it done. I think I’m going to go back to this once I’m able to work up to even heavier weights!

  19. Thank you, Sydney! Great challenge. Much love to all of you.

  20. Matthds says:

    Thank you it was nice πŸ™πŸ’œ

  21. Steph says:

    Such a great push workout. Thanks Syd.

  22. VN says:

    day 2 is complete and I couldn't be more proud of myself.

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