40 Minute Shoulders, Back, Triceps, and Cardio Workout Sydney Cummings


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Ready to strengthen your upper body and get sweaty with some cardio?! Let’s do it together!

I’m so glad you are here spending this time with me to really target your back, shoulder, and tricep muscles! Work hard with me for 6 minutes of strength exercises and 2 minutes of cardio so we can really burn out on each movement! I am using 8, 10, 15, 20, and 30 pound dumbbells today but use weights that you feel comfortable with and are challenged by at your fitness level! Share this workout with a friend and I can’t wait to work hard with you!

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Equipment I use on my channel:
SPRI Dumbbells
Yoga Mat:
Wood Plyo Box:
Mini Bands
Resistance Bands for pullups/stretching:
Wide glute band that doesnt roll up
CAP Kettlebell:
Tough Foam Roller
Softer Foam Roller
*Activity Tracker:

*Please take note that calories burned vary for every individual depending on multiple factors (e.g. age, body weight, heart rate, height, effort intensity, etc). Any slight variation in any of these factors can dramatically alter the amount of calories you burn. I calculate all of my calories using an Apple Watch 4 with the High Intensity Interval Training Workout application and I am 28 years old, 5’8”, and weigh 145lbs so you can use my few factors as well as my intensity level to gauge yourself.

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 is 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!


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.



  1. Loved it! You're such a great trainer and you have the best outfits!
    When stretching, we aren't always looking at the screen so it's always helpful when we're told to switch sides.
    Any chance of you posting a TRX workout?

  2. Your workouts are absolutely awesome. I love your vids daily! So many to choose from and never have to do one twice (although I do sometimes 😄). Even if you didn't put out a daily video, I would still love them all.

  3. I love strength days! I really enjoyed the continual intervals today. I was pouring sweat in the last circuit and really wanted to towel off but I managed to hold onto the dumbbells for 6 mins straight. It's mind over matter. Happy Friday! #CrushedIt


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