30 Minute Upper Body & Boxing Burner Workout | WORK – Day 14

30 Minute Upper Body & Boxing Burner Workout is a cardio + strength workout from Sydney Cummings. This is the first strength workout I have done by Sydney. So far I have only done her foam rolling or flexibility workouts, which I really like. However this looked pretty cool so I decided to give it a try. The structure of this workout is 2 strength exercises, each done for 2 minutes, followed by six 30 second boxing intervals. There are 3 rounds of strength exercises and 3 rounds of boxing. The first two boxing rounds you get 15 seconds of rest between each 30 second boxing interval. The final round of boxing is six 30 second intervals with no rests.

This workout hits your upper body hard. The strength work is high rep, endurance level. I still tried to challenge myself with the weights I used but I was burning. By the time we get to biceps and triceps I was using lighter weights than I normally would. I also had to drop to lighter dumbbells during the last boxing round! Everything in this workout works your upper body in some fashion. None of the boxing is complicated, just basic punch combos and during a few of the intervals she adds knee pulls. I paired it with Heather Robertson‘s Brutal HIIT Workout // Legs, Glutes + Thighs, which is also a cardio + strength workout. Between the two I got an awesome metabolic total body workout.

30 Minute Upper Body & Boxing Burner Workout is 35:05 minutes; 3 minute warm up and 2:15 minute stretch. The last 1:45 minutes is Sydney talking. Equipment: dumbbells and a fitness mat. Optional is weighted gloves. You will need a jump rope for the warm up. Sydney is using 10, 15, 20 and 25 pound dumbbells. She is also using 3 pound hand weights. The weights listed below are what I used. There is a timer in the upper right hand corner of the screen counting down the workout time.

1. Overhead shoulder press (20# DBs)
2. Bent over rows (get on knees with DBs on mat in front of you, with hands on DBs do alternating single arm back rows) (30# DBs)
3. Boxing intervals (6 rounds of 30/15) (3# DBs)
4. Chest press, alternate arms the first 60 seconds then double arm the last 60 seconds (30# DBs)
5. Chest fly + pullover (15# DBs)
6. Boxing intervals (6 rounds of 30/15) (3# DBs)
7. Simultaneous alternating bicep curls (15# DBs)
8. Alternating tricep kickbacks (15# DBs the first 60 seconds, 10# DBs the last 60 seconds)
9. Boxing intervals (6 rounds of 30 seconds–no rests) (3# DBs the first two rounds, 2# DBs the last 4 rounds)

For more info on Sidney Cummings and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.