Sydney Cummings Review: 40 Min Arms & Abs AMRAP
40 Min Arms & Abs AMRAP is fun and effective, pure strength, workout focusing on the biceps, triceps and core. I really enjoyed this routine and got a great workout. The key here is really challenging yourself, for each superset, with the heaviest weights you can to ensure you get the most out of your time.
This workout forms part of Sydney’s Fit & Strong At Home programme and is actually Day 16 of 31. (I have included the YouTube link HERE). Sydney Cummings is a fitness professional and personal trainer that offers a huge range of different workouts on her free YouTube channel plus you can pay to join her “Sydney Squad”, a coaching and accountability group, if you want additional tools, workout calendars, daily challenges, nutrition guidance and motivation from Sydney (click HERE for more info).
The workout consists of eight supersets of two exercises - one upper body strength and one core move. For each superset you alternate performing each move for 10 reps, for as many rounds as possible, within three minutes. The format alternates biceps / core with triceps / core. Usually I am not a huge fan of repetition but I actually found this workout flew by and before you know you are done and feeling pretty accomplished! I also liked the variety in the different moves and found that both my arms and core were worked very effectively.
The upper body strength moves are all traditional bicep and tricep exercises, such as, bicep curls and tricep kickbacks etc so you can really heavy up on the weights, if you want to. Also as it is a timed interval, you can go at your own pace and so keep it more controlled, if you are using the heavier weights. Sydney uses a range of dumbbells from 10 to 30 pounds and I generally stayed with the same weights and got a great workout. I found the bicep curls, with the heavier weight, particularly challenging towards the end. However, I managed to stay with it to really challenge myself, as you know that you have a 1 minute break, in between each superset, to shake out your arms and prepare for the next group. For this routine, I would definitely suggest having a notepad handy, to record your weights, so you know what worked and what didn’t to be able to make the most of your time and really push yourself each time you do the workout.
The core moves are a mix of different exercises focusing on all areas of the core, including rotations, crunches and plank type moves so there is lots of variety here to really challenge your core. Some of the moves also incorporate the use of a dumbbell, to increase the intensity a little further. A few of the moves do take a little practice to feel like you are performing the move properly, particularly the V-sit pulses but they get easier after the first run through.
The routine ends with two slightly different supersets. One is a drop set for biceps and core, in which you start with the heaviest weight you can for bicep curls and then work to failure. Only then do you go to the core move. You then drop down a weight increment and work to failure again before going back to core. This means that you may or may not get 10 reps each time but you just push as far as you can, each time, until time runs out. The last superset is a countdown, in which you alternate reps of triceps dips and knee to elbow tucks. So you start with 10 reps of each then 9 of each etc all the way down to 1 of each and then do bicycle crunches until the three minutes is over.
Overall, an efficient and effective, arm and core, workout that with the right weights will really challenge those muscles.
40 Min Arms & Abs AMRAP is a pure strength workout for the upper body and core, consisting of eight supersets of one arm exercise with one core exercise. Each exercise is performed for 10 reps each for as many rounds as possible within 3 minutes.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
40 Min Arms & Abs AMRAP is 43 minutes long (41 mins workout time). The workout starts with a quick intro from Sydney about the workout and the weights she will be using, before you move into a 2:30 minute warm-up. (The workout starts at 1:20 minutes).
Each Superset below is performed for 3 mins – alternating 10 reps of each move for as many rounds as possible
Biceps & Core 1
Double arm hammer curls – two 20# Dbs
Weighted toe touches (lying on back w/ legs straight up in air; crunch up w/ Db held overhead in straight arms) – one 20# Db & mat
Triceps & Core 1
Lying tricep extensions (skull crushers) – one 25# Db & mat
Plank dumbbell pass under (in straight arm plank; pull Db from one side to other under the body) – one 25# Db & mat
Biceps & Core 2
Alternating bicep curls (5 reps each side) – two 20# Dbs
Russian twists (tapping Db from one side to other) – one 20# Db & mat
Triceps & Core 2
Kneeling overhead tricep extensions – one 25# Db & mat
Side plank hip dips – mat
Biceps & Core 3
Concentration curls (5 reps each side) – one 15# Db (kneeling or sitting on bench)
V-sit pulses (Db held in straight arms overhead) – one 15# Db & mat
Triceps & Core 3
Tricep kickbacks – two 10# Dbs (I used 12’s)
Leg raises (lying on back; lower both legs to floor & back up) - mat
Biceps & Core 4 - Drop Set
(Start w/ heaviest weights you can & work to failure then do 10 sit-ups; then move to next heaviest weight & work to failure then do 10 sit-ups. Continue working on down weight increments for 3 minutes)
Bicep Curls – two 30, 25, 20, 15# Dbs
Sit-ups – mat
Triceps & Core 4 - Countdown
(Count down from 10 reps of each then 9 reps of each then 8 reps of each…etc all way down to 1. Then bicycle crunches till the end of the 3 mins).
Tricep dips - mat
Knee to elbow tucks (fast) – mat
When you reach 1 then bicycle crunches until time runs out…
The workout ends with a 2 minute cool down and stretch.
Try it today! Check out Sydney’s YouTube channel HERE.
If you liked this workout, check out my review of Cathe Live: Upper Body Core Crush (#245) – HERE.
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