ALL FITNESS LEVELS Full Body Straight Sets Workout [LOW IMPACT +MUSCLE BUILDING] | STF - Day 21
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- Опубликовано: 1 июл 2024
- Welcome to Day 21 of Summertime Fine! Let's get into our strength training month with this fast paced full body workout!
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We will work for 3 rounds of 30 seconds of work for every exercise and the workout will be a fast paced upper and lower body switch to keep your heart rate up! The training variables we will implement in our workout today will be focusing on the selection of weight and the tempo of your reps. You will use weights that are 75-85% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body for 2 seconds to lengthen the muscle we are working and take 2 seconds to complete the contraction. Think of sitting into a squat for two seconds and pushing back up for 2 seconds without a pause at the bottom. You will aim for 6-12 reps for each work period and aim for muscle failure at the end of each exercise!
Exercises:
1. Chest Press
2. Front Squat
3. Arnold Press
4. RDL
5. Tricep OH Extension
6. Chest Fly
7. Reverse Lunges
8. Lateral Raise
9. Split Squats
10. Split Squats
11. Glute Bridge Abduction
12. DB Pull Over and Sit up
#fullbodyworkout #athomeworkout #fitnessmotivation #losebodyfat #howtoloseweight
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00:00 Workout Brief and Intro
00:40 Warm Up
02:09 Chest Press
04:24 Front Squat
06:54 Arnold Press
09:09 Romanian Deadifts
11:39 Tricep OH Extension
13:54 Chest Fly
16:25 Reverse Lunges
18:40 Lateral Raises
21:10 Split Squats
25:56 Glute Bridge Abduction
28:10 Straight Arm Pull Over + Sit Up
30:14 Cool Down and Motivation 
Хобби
Anyone else so pumped for strength training?!❤🎉 make sure you comment your check in and comment to a teammate!
I am so pumped!! Let's go!!!!🎉💪
I believe in you.
Eu fiz no começo tava desanimada mas depois , reanimação total...
So pumped! Already lifting heavier than my PB! Thank you!
YES!! Love the burn!
Let’s be the best versions of ourselves right here right now!!! Proud of ALL of us
I believe in you too !
I believe in you!
you got this
Great job today - I believe in you.
Let's go!
"If this is hard, don't panic. Be PROUD." Taking that into my Monday. Get after it, everyone!
Great job today!
Yes!!!!!
Yes I liked that too! It was definitely a rough moment! Sydney is the best at encouraging us!! Great job!
I believe in you too!
Great job today!
My then 27 year old body would be so jealous of my current 57 year old body!! Sydney you rock, as does the whole community on your channel!! Lets crush these workouts! Good job everyone!
Nice work! I believe in YOU!
Love this! Same here at almost 57 👍💪
Good morning everyone!! Let's rock this Full Body day 21 👏🔥 let's party 🎉
I believe in you!! You got this!
I believe in YOU - you did it and crushed it!
I believe in you too 😊
Great job today!
I believe in me🎉🎉Crushed it again!
Tier 2 day 1 crushed! I believe in myself ❤ side note…. Anyone else LOVE seeing Sydney’s outfits every day?? 🔥😂
Her outfits are always fabulous!
I believe in you too! and Agree- she looked so wonderful in todays outfit! Love it!
Loving this sexy outfit on her today! Hot 🔥
I BELIEVE IN YOU, TOOOOOOOOO!
Yess ❤
I believe in me and I believe in you too! Good job everyone 👏 Thanks Sydney!
OMG! 😱 What a workout team! I’m happy to report that it’s time for me to purchase 30 & 35 lbs dumbbells. Yes I’d admit I’ve been holding back on myself but today’s workout just confirmed it! YIKES 😳 in a good way! I’m excited about this transformation my body is going through!🙌🏽🙌🏽🙌🏽. To my fellow Sydney squad team members let’s go get it! 💪🏽💪🏽💪🏽🏋🏾♀️🏋🏾♀️🏋🏾♀️
Look at you go 💪🏾 Great job crushing it today!!
Same, been putting off getting 40 and 50 lb dumbbells, but if she's pushing me to pick up the 30s, I'll need them before long! Good reminder and congrats! 👏🏽🙌🏽
Never thought I'd go heavier than 8-10 lbs on my flys after my prophylactic double mastectomy. today I did 20s! Was reminded why I do this last night when I was able to give my 11 yr old son a piggy bag ride up to bed! Thank you Sydney!!
Way to go!!!
Impressive!
I believe in me! I believe in all of you!! Stronger together 💪
Good job today! I believe in you too! ❤💪
I believe in ME! I crushed today's workout. I'm proud of everyone who crushed this workout.
Proud of you for showing up!’
New month new focus we got this!
I believe in you too
Great job!
I believe in me and I believe in you too!!! Have a fantastic day. Go get it!!!
YES!!! I believe in you too!! get it girl💪💥
I believe in you!!! 🎉❤
Great morning. Workout complete. Amazing start for a Monday morning. I believe in me! Have a great day everybody
Great work! I believe in you too!!
I believe in you too! Great job!!!
Amazing! I believe in you too!
New month. New goals. Let’s go!!
I believe in you too😊
@@yasminverhagen5658 thanks. I felt strong doing this! Good job to you! Way to show up
Great job I believe in you
Let’s goooooo! New moon on Wednesday, perfect to start a new program 💪❤️🔥
great job!
Good morning, I continue to believe in myself and all those who also showed up today! Thanks Sydney ❤
Congratulations 👏 I believe in you ❤️ 🎉
Split squats were fire, but i pushed through. I believe in me and all of us as a community. We got this
GREAT JOB! I BELIEVE IN YOU!!!
Well done !! I believe in you!
The split squats about took me out😂 Great job for finishing today, so proud to hear! Happy Monday!
Great job! Yep my glutes were burning!
Crushed it 💪🏾🔥 I believe in me!
Good morning teammates, let’s go! I believe in you too!!!🔥🔥🔥🔥
Great job! I believe in you, too!
I believe in you!
Great Job! I believe in you!
I believe you TOO! Great job!
I believe in you!
I believe in me!!!! I love strength!!! Pushed myself…told myself I could do it!!!
You CAN do this ! I believe!
Great job! I believe in you too!
Becoming the person I aspire to be NOW!! Good job everyone!! 🩷
Crushed day 1 workout of Tier 2. So proud of me wasn't feeling it but I did it. I believe in me and all of us. Let's go squad! 🤩
Way to push through !! 💪🏾
Same!! Well done!
Go up if you can‼️💪 We crushed it ‼️🏋️I believe in me.
I believe in you too. You got this!
I believe in ME...and I believe in YOU! Crushed the workout...lets keep it up everyone!
We've got this! We are all the best versions of ourselves! I believe in me and all of you!
Great job today!!
Monday Monday - its a rainy dreary day again today - its amazing how the weather affects your moods - I was ready to get started again today after a stressful weekend. Our brother in law passed away - only 61 :( I was not in the mood to do the workout but I never miss a Monday - I gave this my all and upped my weights - crushed this day one of the second tier - for anyone who is struggling right now you can do this too! Have faith in you and your abilities! ready to tackle this day and the next few ahead
Sorry for your loss, 61 is very young. Give yourself grace and patience as you grieve. Glad you pushed through for you and did this workout. Take care.
Working out is a great way to honor someone's memory IMO---loved ones who have passed almost always want what's best for us, and here you are, doing something good for yourself to honor the body and life you have. 💜
Mind has been shifted!
My goal this month is to really stay consistent with my nutrition.
Awesome goal! You got this!
I'm determind to as well...great goals...👌👌
I believe in myself! The best thing I've heard today is to be the best version of myself. Thank you Sydney!
I believe in you too!!
My Sorority Sisters and I CRUSHED Day 1 of STF! Tier 2. We believe in us!
Way to go to you all!!
I believe in you girls too! Great job
Let’s go Sorors! Ooo-oop!
Way to go 🙌🏽
I believe in y’all too and crushed it right with ya!
Happy Monday and month 2 of STF all! You got this!
Let’s go, Susan! Great job showing up today!
Proud of you for finishing this workout!!!!
I believe in me!!
An I believe in you💪‼️You crushed it.
So happy to have rocked day 1 of Tier 2. Bumped up those weights whenever I could. Let’s rock this month Squad, I know we can!
great job💪💥
We came, we lifted, and we crushed it! Gold Stars all around!
Proud of you! Keep pushing
I believe in me! I didn't feel like it this morning, but I knew Sydney would be on the other end encouraging, so I did it & it was a GREAT workout!
Amazing work! I believe in you too!!!
I believe in you too!
❤❤ Great workout to start the week and the new month. Great job everyone.
Crushed Day 21 💪🏻 Can’t wait to see where we will be in 30 days!!! Starting the daily stretch, beginning today. AM workout. PM stretch. # GOALS
Great work!!
The PM stretch is a game changer! You will be hooked! Start looking forward to waking up with less pain and stiffness and maybe even pain free!
Something about 30 second intervals just makes a workout that much better!!! Love 30 seconds !!!b
True that! Strong work!
And I believe in me and all of us!
Same❤😂
I believe in me!!! Digging deeper this month! I believe in all of you too!!
Great job!! I believe in you too!
Good morning everyone 👌. Great job 👏. I believe in myself 😍😍
I believe in me! I believe in US! We can all do hard things!!! Let’s keep crushing it! 💪🏼
Yes we can! 🎉
I BELIEVE IN ME!! Way to bring the 🔥 today Sydney!! Tier 2 is coming in hot! If you’re not in the Sydney Squad, you should be!! 🎉🎉 great job everyone ❤
Great job for being here! I believe in you too!
Great job! I believe in you too!!
I believe in you too!
Good morning Everyone! I am so excited to start strength training! Let's rock this month! Have a great day
Let’s Goooooo💪🏼
I believe in everyone. Great workout everyone.
New month to believe in me! Let’s crush it!
I believe in you! 🤩
I believe in you! Great job on this day 1!
I believe in you 💪
Good morning! Great job for being here! :)
Way to put in the work!
Crush it ! You said Know you won’t, I laughed so hard. Thank you for this community! 🎉
Great Job! I believe in you!
I believe in you too
WOO HOOOO!!! Way to crush it! I loved that line, too!!! 🤣
I believe in you! Good job! 🎉
I believe in ME!! I crushed this workout. Come everyone. I believe in you guys. Let’s do it !
Way to go!
@@karenpinheiro6166 thank you 😊. Hope you have a good day.
Being my future self right now! I believe in me, and I believe in this community! Let’s make it happen today! 💪💪💪
I believe in me and everyone I. This community around the world … bring on the strength. 💪
Good Monday morning everyone! It’s an amazing start to the day!!! I believe in me!!! I am ordering heavier weights tomorrow! Love the increase in strength! Thank you Sydney and Dustin for all you do! ❤️🎉🎊💪🏻🔥
I believe in you!!
I believe in me! 🎉 I believe in all of you!!
Very happy with my starting point! Cant wait to see where I am at the end of the month!
Great job!!
I believe in you too!!
I believe in me!! This is one of my favorite workouts so far. And that outfit is everything, loving the vibe, loving the energy! Great job today everyone!!!
I believe in me!
I believe in you!
I believe in you too!! We got this! 💪🏽
I BELIEVE IN ME!!!! Lets go girl!!! We got this!! 🙂
I believe in you!!
Fantastic workout to start off Tier 2! Let's crush the next 20 days!
Good job crushing it today! 💪🏻
So proud of myself! I pushed myself with heavier weight thinking that I wouldn’t be able to handle it. But guess what?! I was stronger than I thought! So grateful to Sydney for pushing us!!! Thank you Sydney!!! 😅
So proud of you for pushing yourself and reaching that next level!
I believe in me and the amazing Sydney Community! STF continues! 🎉
I believe in you too 🎉💪
Love My Squad Family!!!!
I believe in you!! 💪💯 I am also excited for strength!! @heatherbronson2983!!
Loved this workout, thank you Sydney for all the you do! ❤And thank you me, for doing this for me ❣
I believe in me and I believe in you!!! Staying motivated, focused and consistent. Let’s Go Tier 2!!!
Thanks for the motivation. You got this. Way to crush it .!
I believe in me. Just crushed the workout. Well done to the team mates that crushed the workout earlier.
Happy Monday!! I am so ready for what Tier 2 has to bring! Let's go!!
Good job
Happy Monday! Let’s get strong! 💪🏻
Way to get after it!!🎉
Thank you! Love how Sydney uses every second of 30 minutes to make us stronger physically and mentally! We all can give ourselves at 30 minutes a day it is doable!!
Becoming the person I want to be today!! Crushed Day 1!!! I am inspiring me!! Go teammates.
Great work ❤
Thank you Sydney!! This was an awesome workout!! Let's do this y'all, I believe in me and I believe in y'all!!
Amen! I believe in you too! Great job!
Good job!
Great job! I believe in you too!!!
I believe in me! Great job all, I believe in you too!
I believe in you!!
A new month and an advanced level. We move forward, friends 💪🏻💪🏻
Yay for strength month!! Love the quote "don't be scared you're just getting strong". I believe in me. Loved it crushed it! 👍🏋️♀️💪🔥🥵💦😁💜🦸♀️
I believe in me! Let’s crush strength month 💪🏽
I believe in me! Today I did something interesting, I put down weights in my overhead extension, needed a break but instead of going back with the same weight I grabbed the heavier one, didn't mean to and finished the last 10 seconds. I'm going to start doing that happy mistake from now on!
We did it! Day 1 strength training done! I believe in us!!
And I believe in you too! Keep crushing it!!! 👊🏻
We got this 💪🏻🔥
Let’s go! I believe in me!❤
I believe in you too! 🔥💪🏼
Great job today! 👏🏻
Good morning, Sydney fam! Hope you all have an amazing day. I know you CRUSHED this workout as I did. Let's go make this day an amazing one!! 💪
You made it! Congratulations 🎉🏋🏽♀️💪🏽🦵🏽🔥
@@maurishagriffin4394 I know! SO did youuu! Good job, friend! 🥰
Crushed it 💪. We got this let's go. I believe in me💪 thanks Sydney.
Great job!!!
Let's go let's go !❤
I believe in you too 😊
Good morning! After that how can I not say that I believe in me! Let’s go! 🎉
and I believe in you! go team! 😊
Way to go!!
Crushed this workout, went up into weights I usually struggle with to finish out the round of each set! The biggest issue I have is nutrition, bored snacking/stress snacking, eating to many sweets. The goal this month is to push hard weights do be afraid of failure, and get nutrition under control.
I relate to your entire comment. We’ve got this, I believe in you!
Monday, fun full body day!✅🎉
I crushed this workout!! I workout M-F , getting over 10,000 steps per day, I aim to get 100 g protein per day. I eat whole grains, and plenty of produce!! I run a daycare...so I never sit!! Have fun everyone...you have got this!! I believe in me!!!
I BELIEVE in me because i am fearfully and wonderfully made by God. I am beautiful, fit, strong, intelligent live in abundace, prosperous, generous etc Thank you JESUS.
Thank you Sydney for showing up regularly and keeping us super fit.
Blessings and love
Good Morning Everyone! Happy Monday! Let’s crush this day like we crush this workout!
I believe in me!!!
Great job I believe in you too!
Great job!!!👍💪😁
I believe in you too! 🎉
I believe in me! 💪
I believe in you, too! Way to crush it!
This was one of my favorites so far! I appreciate Sydney reminding us to do an honest assessment on how heavy we truly can go. Let’s go! 💪🏻
Crushed it! I believe in ME, and I believe in YOU! ❤
Happy Tier 2 everyone!!! Let’s keep it up 💪🏼
Great job! Let’s rock the next 30 days!
Crushed it! Wow that was a hard 30mins! Cannot wait for the end of the month!
During our split squats when Sydney said “push up” I was ready to give her one not realizing she meant in weight 😅😂 Gotta be ready for anything during these workouts!! Great job everyone! I believe in us 💪🏼
Another sweaty 🥵 workout! Loved it!!! Have a great day!
Loved it too! Way to crush it!
I believe in me! Full body ✅
Whew! I believe in me ❤ that was a great feeling
Such a good workout! Way to crush it!
Good morning ☀️ let’s do it new day new us ❤we are strong 💪🏻
Yes we are!
Tier 2 Day 1, late squad, CRUSHED!🎉🎉🎉 I believe in myself, I want to be better every day.
Great job! I believe in you too!
Crushed it! I believe in me!
I crushed it! Thanks, Sydney and Dustin, for this super amazing workout! Love and appreciate you both xoxox 👌 💪 🔥 🥵 ❤️ 😘
I believe in you too 😊
Awesome workout! ❤
Anyone who needs this please know that it is also okay to make slow changes. Slow changes are more likely to become a part of your norm vs overwhelming yourself with too many changes and then feeling bad because you “failed”. ❤
I believe in me! I believe in all of us! We are STRONG! We got this!
We sure do! Congrats on starting tier 2 with the team!
Future me is so pumped right now!
I believe in you!!
Woo hoo knocked it out!! Great workout!
I believe in me! I crushed it! Great job everyone-thanks Sydney
Happy June 3rd! My sister was not happy with me this morning....BUT WE CRUSHED IT!!!!! KEEP ROCKING IT, SYDNEY SLAYERS!!!!
Congratulations