45 Minute Legs and Glutes AMRAP Workout [ALL-LEVELS LOWER BODY PUSH] | STF Day 18
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- Опубликовано: 1 июл 2024
- It's Day 18 of Summertime Fine 2024! WOW! Grab your May Workout program calendar here! shop.royalchange.fit/products...
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We will work for 4 minutes and complete 10 reps of two exercises as many rounds as possible in that work period. We will rest 60 seconds between circuits so use this time to readjust your positioning, grab your weights, and get ready to start the work period on time. Make sure you stay moving in these 4 minutes, your legs are strong enough to crush this one!
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 50 to 70% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body slowly in eccentric portion with a slight pause before powerfully finishing the rep. Think of moving slow to keep your stabilization, pause slightly at the bottom, and then exploding back to the start position.
Exercises:
1. Goblet Squats
2. Single Leg RDL
3. Sumo Deadlift
4. Calf Raises
5. Lunges
6. RDL
7. Step Ups
8. Curtsy Lunges
9. Reverse Lunge Knee up alt
10. Pop squats
11. Lateral Lunge
12. Split Squat Hops
13. Back Squat to good morning
14. Skater Lunges
15. Glute Bridges
16. Clam shells
17. Fire Hydrants
Stay up to date with our program at the Summertime Fine 2024 Playlist of workouts: • Summertime Fine 2024
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00:00 Introduction
00:31 Warm Up
02:29 Front Squats & Lateral Lunges
09:30 Romanian Deadlifts
16:30 Lunges and Split Squats
23:30 KB Swings, Heel Lifted Squats, Step Ups
30:03 Cool Down and Motivation 
Хобби
![40 Minute Toned Legs and Glutes Dumbbell Workout [Low Impact/MINIMAL EQUIPMENT] | STF Day 3](http://i.ytimg.com/vi/bPvn4EmDbwQ/mqdefault.jpg)
I loved seeing the progress I’ve made in the past few weeks. I pushed through and really surprised myself this morning that it’s moved me to tears. I am so thankful to Sydney for showing up for us all so the least we can do is give her our best. Go teammates, you rock! 💪🏾🔥
Great job today! Yay for progress!
Keep rock in’ it!
and be proud of yourself for showing up every day!
Well done!!
Great work...
Way to crush this one with me everyone!! I am so proud of you for jumping into this one and pushing through! Make sure you check out the sale on my merchandise today, I appreciate your support more than you know! shop.royalchange.fit/collections/all-products
THANK YOU SYDNEY!!
My balance was way better than at the start of this program! Def was a challenging one but enjoyed it
My favorite was the glute band circuit! Thank you so much Sydney! You are amazing!
I was literally about to quit when she told me not to. That alone is what kept me going to the end
Great job!!
Awesome!! You did great!!
That’s what she’s here for! Great job! Keep it up!!
I'm glad you didn't! Great job!
Great job!! You did it 🎉
I love the glute focus at the end of the workout. It makes you stand a little taller throughout the day.Thank you God for an amazing trainer that pushes us to find new heights.
Congratulations for working hard and for staying in it!
Way to go!
Great job!
Loved that part too!!
Great job finishing!
Without Sydney motivational speech during the workout, I would've quit. This week is really tough. Thank you for keeping me in the game.
Way to keep going! 🎉
Great job staying in it! Keep it up!
This is the truth! It really makes no sense to quit though. We can do hard things!! Good job.
You got this!
You are strong! Keep pushing
Wow‼️My legs are screaming🏋️. I didn’t quit. Let’s go teammates we got this.
Great job!!
Great job!! That was a tough workout.
Good job! Way to rock it!
Awesome job!!
Great job, Debbie!!!! 💪🎉🙌
This was the hardest workout I’ve done with Sydney in the last 2+ years. I pushed so hard and was drenched and depleted by the end! I’m proud that I pushed through! I was counting down the minutes but was determined to finish it! Great job all of you, we’re a team getting through it together! ❤
Great job, this one was definitely tough!
Way to go!!!
So glad you made it through ! ❤️💪🏼💪🏼 See you next time!
This certainly was a hard one ( hardest) but you did it and kicked it's butt!!
I agree, great job!!
I cannot believe how much improvement there has been in my endurance . Earlier this month there would be no way I could finish this workout without stopping every few minutes, I’m so proud of myself and how strong and healthy I feel! Can’t wait to finish this week off strong and start tier 2 with the best trainer ever and the whole SQUADDD WE GOT THIS!!
Great job girl💥💪
You did it!! Keep going, we got this!
You rock! Keep it up!!!
I used to be a college athlete and I think I'm in better shape now then I was back then. Sydney is just the best. I am loving all of these workouts this month!
Way to go. I feel the same way about my fitness, I am in much better shape now than when I played collegiate athletics.
She really is the best. Great job!!
Good job!!!
Listen!! This workout was powerful. I didn’t think I’d make it past those step ups but I finished! ✅
Great job!!
Good job. That’s awesome. 👏
Nice work! I lightened up the step ups but we both kept going!
Ditto!!! You killed it!!!
Great job today!
I’m proud for sticking with it at my own pace. My heart rate still got up there. I feel stronger! We’ve got this!
Proud of you 💪 great job today!
We crushed that 45minutes. Thank you for the motivation and support.
Yeah we did!! You’re so strong and powerful! Keep rocking!
Way to go!!
Great job!!! 🎉😅 keep going, we can crash this STF together!
I loved that my sisters and I CRUSHED this workout together!
Great job!
I love that you workout with your sisters!!! It’s nice to have a community!
Way to go!!! Keep crushing it!!!
❤️❤️❤️ Love that!
Way to go!
I am thankful for my strong legs and the ability to not give up in this 45 minute workout
Amen! way to go trying your best
Super work ethic
I’ve been with Sydney for years ,,,, even when I fall off the fitness wagon she’s always there to get me back right …. She pushed me today and I crushed it
Great job🎉🎉🎉
Way to go, Jade! You got this!
Way to go!
❤️❤️❤️🙌🏼 Love this!
Awesome!
Whoever finished this workout is a beast! Way to push through a tough one! Although tough, it went so quick because of the variety! ❤️
I agree it was a tough one but we did it!!! Go us!!! 🙌🏻🙌🏻🙌🏻
YOU’RE a beast 🎉 great job!!
We are STRONG , we will get STRONGER 💪🏻🏋🏻♀️
Great job!
Yes you are strong! Keep up the hard work!
Absolutely! ❤🎉
STF 2024 Day 18 ✅! Three more days until my daughter gets married! Thank you, Sydney, for getting me into great shape for it!
Whoo hoo! I’m so happy for her, and you! These workouts will keep you relaxed and feeling calm through all the chaos. Best wishes!
yes!
So exciting! Congrats!
Aww congratulations to her!You will look absolutely beautiful! 🤍🤍🤍
Well done! Enjoy the wedding!🎉
Finished! Sydney ate her Wheatiea this morning. I slowed it just a hair because I am really having to do the muscle- mind connection for my glutes. No waisting precious time just going through the motions! Great job everyone
Awesome job you!! 🎉
So happy to be sticking with this workout program and feeling the impact after the workout is over- mind clarity, more energy and positivity! Thankful for this community! ❤
Great job!
💯✨️
120% i miss the days i dont show up! the feeling of post workout is exhilarating
🙌🙌
This was the bomb.. absolute great content this last week pushing us into STF phase 2!!!! Thank you. For everyone who showed up and accomplished this… cheers to you!!! You are a rockstar!
Great job!!
Great job today
I agree!! Keep up the great work!!
Way to go!!! Keep rockin’
Great job girl!
That one was a BURNER!!! 😅😅😅 I can def see my endurance improving! So happy I have Sydney training me!!
Way to crush it! And I agree, Sydney is the best!
I know right, great feeling. 🙌🏼
Absolutely! ❤🎉
Great job🎉
Great job….we get strong together!
Being able to last through the whole thing without extra rest was my favorite part!
YES girl!!! Be proud of yourself!
Yeah that is definitely an accomplishment! 👏👏👏
That is great. ❤🎉
Great job🎉
AMRAP workouts are my favorite. The four minutes go so fast and then the whole workout is over. I’m sweaty and breathing heavy but happy!
Great job!
Good job Maryann!🎉
@@marie-claudeverrette1462 Great job to you too Marie-Claude!
I loved the addition of cardio!! I'm so excited to see how hard I can push through even in a 4 minute work period!!! Way to go, team!!!
Way to go!! Cardio always intimidates me, so way to crush it!!
I’m thankful that my trainer kept me in it.
in it ti win it!
Great job
Great job today!! You did amazing!!! 👏 👏 👏
Good job 🎉
I'm right there with you!! High 5!
The amount of people who are working out to this video should love and support for our trainer. What a mentally challenging workout it was.
I love that I woke up with a crampy calf & I said “I’m gonna do this workout anyway and if I have to go body weight or modify today…. so be it” and I just finished and my calf feels fine now😂🎉GOOD JOB EVERYONE!
Woohoo! Awesome job 🎉
I loved how fast a long leg day can truly go
Way to crush it today!
Idk about fast lol. But it was a good leg day workout. Good job!
Me too! Great job on completing the workout!!
I loved how i was finally able to get full mobilty in reverse lunge and touch my knee to the floor! My favorite exercise today was the back squat to good morning, something about it just felt good. Thank you everyone for crushing it together! ❤️
Way to go! this one was also my favorite. Great job on the form!
I love AMRAP! This workout went soo quick even with its intensity!
Nice work!!
I love how powerful your words are Sydney and I really love skaters. They always put me in a good mood and make me smile.
Awesome job 🎉
Great job!!!😊
That workout really pushed me! Sometime I thought i would not make it and I got so happy when I realised I could actually do this! Just keep pushing!💪💪
We made it! Keep pushing!💪♥️
Same here! Great job pushing through it!!
It definitely pushed us! All month has prepared us for this!
Me too girl 💪🏼
Great job
I loved the fact that I am still doing the RDLs balancing on one leg without wobbling. The strength in the legs has definitely built up. Loving all these workouts. Sydney thank you so much for these workouts. You are our angel each and every day. ❤
I'm working on lifting the leg during RDL's...That's tough! Way to get it done!
Yes get it!!
Yes!! Great work! You are so strong and feeling improved strength is so encouraging!
Wow!! I am drenched and feel so accomplished! It's been a heck of a couple years but today reminded me that I have always done hard things and will continue to do so. Kudos to everyone who shows up everyday. Great Job!!!
Whoa! I was huffing and puffing the whole time but I pushed through and I lifted heavy and when I felt tired I just dropped down, but I kept going! I loved this workout because it pushed me to the next level of endurance and strength! I was tired at the end but I challenged myself on the last set and used the bench to do glute bridges for a greater range of motion with a heavy band and a 35 lb weight and did 10 clam shells on each side instead of 5 even though I was so beat by then! Great job to everyone who pushed through today!
GOOD JOB!!! That’s AMAZING!!
I love when there is a blast of cardio! And the swear today is real!!! 💪
Great job girl! you earned that sweat!
Loved that Sydney ended this one on the floor. Even though my glutes were burning my legs were mush at that point! Keep it up squad!
Heck yes! The glute focus was appreciated! Way to go!
We did it! We feel weak at the end because we're getting stronger!!
We showed up and crushed it y’all! 🎉
Great job !!
Great job 👏 🎉
Yes we did ! ❤🎉
good job
I have become truly resilient....45 min would intimidate me , but now I move with ease and a smile trusting myself that I ll finish the work out....I loved it and I'm proud❤
Let's Do This ♥️♥️♥️♥️🤸🏻♂️
Great work getting g the workout done!✔️
Yesss! Crushed it! Way to go
We crushed it! Great job🎉
we did it
🎉🎉 yasssss great work!!
Leg day done. Well done everyone.
I loved just doing this workout this morning! I has to take a nearly 2 week break due to surgery. My doctor gave me the all clear to get back at it with a 20# weight limit. Felt great to move with Sydney and everyone else who is here!
Welcome back and great job keeping the commitment to yourself!
I love the combo moves Sydney keeps adding into these workout! The back squat/good-morning! So fun! Good job everyone!
Great job! 🏋️💖
I loved that this workout pushed me. Good job everyone! I'm dedicating this workout to my grandma who died this morning at 98 years young.
Sorry for your loss, good job pushing yourself ❤️
STF day 18 ✅ BEST workout of the program! Let’s get it ladies 💪
Great job loving you today🎉🎉🎉
Thank you for the great workout, and your motivation, without you pushing, I don’t think I could make it!!! Great job everyone!!
Shockingly, I loved the single leg step-up. I'm short, so this can be quite challenging. Crushed it. Great job everyone!
Loved my endurance during this workout! Keep it up, everyone!
Good job getting after it today!!
Loved how strong my legs felt in my lungs!! 🎉thank you!!
Great job!
Loved seeing my progress! The clamshell burner was lit!
It definitely was! Great job!
I loved how powerful I felt. There were a few times I had to tell myself “yes I can!!” Then I was able to push harder
Yes you can is right, you got this congrats for crushing it.
Love AMRAP workouts! I love that I can go at my own pace! Also seeing the endurance results as I did not have to rest as much! Way to push through this morning everyone!
Great Job, Happy Wednesday, hope you have a great day!
I loved the addition of cardio to break up the strength. 🎉
Great job!!!
Yes me too!
I LOVED how sweaty that one was😅 loved feeling the burn in my legs AND my lungs ! Great work everyone !🎉
Back squat to good morning followed by skater lunges 🙌 🔥😍 Great job friends! That was a sweat⚡️fest❤️ Let’s keep going 💪🏼
Keep up the great work!
The sweat is rolling this morning 🥵 I loved the cardio mixed in with the strength move. Great job to everyone who showed up for this challenging workout!
Great job! It was definitely 🔥 Have a great day! ❤️
I freaking LOVE LEG DAY!! I loved the squat to good mornings. I felt really strong during those. Can’t wait for Part 2 of STF!! Let’s go fam!
Well done! Part 2 is giong to be lit!
Love that I can trust myself during endurance leg days!
I loved the finisher because when you first mentioned it I thought “oh gosh a finisher” but then during it I felt so strong and proud of myself for pushing through!
I love that despite me wanting to turn it off, I kept going! I've tweaked my bad ankle here at the beach, and I'm struggling to walk, but I was determined to keep going with the workout even if I knew it wasn't my best.
Great job to everyone above me for crushing it today!
Great job! 👏🏻💪🏼
keep pushing!
Way to go!
I loved feeling strong and being able to do the split squat hops and not modify them. Thank you Sydney for making this amazing community and all of these awesome workouts! Go team!
Yowzers this was by far the most challenging workout for a long time, by the step up/curtsey lunge circuit I was already feeling it, but Sydney's training and encouragement kept me pushing to the end....I am proud of me and everyone here ❤
I loved how I stayed present and focused on the task at hand! ❤ super sweaty, but I earned it!
Thank you Sydney for your support and words all through the workout ❤ without you I would have quit 20 min before finishing it! Proud of me🎉
Way to crush it! :)
Great job!
Loved this workout this morning!!! When the sweat is falling half way through, you know its a good one!!
This literally kicked my butt.. halfway through I didn’t think I was going to make it but Sydney keeps talking me through the rough parts.
Well done everyone
Great job! keep up the good work!
That was one of the hardest workouts ever for me. So tired, got my period today and barely made it through. So happy I finished but I was cussing the entire time. Great job team! So proud of you for making it through this one. 3 years and counting and it's still HARD AF. Thank you Sydney
Great job on pushing through even though you had those obstacles. I think those workouts count for so much!!
I loved the Squat to good morning! It’s been a while since we did this. I realized that I started too light but didn’t want to hurt anything. Love your workouts Sydney and love being a part of the Sydney Squad!
I loved loved loved this entire workout!! I can’t say what was my favorite part because it was just that good! Dripping in sweat and knowing that we all destroyed this workout together is the best feeling! Let’s go everyone and I cannot wait to see what part 2 brings us
How did you know I was going to call it a day at that 20min mark 😂. Thank you for the motivational speeches during the workout Sydney. I crushed it 😍
I loved Sydney's support throughout this one, never would have made it without you!
What a workout. The hardest for me was the step up circuit. I just kept crushing it thanks to Sydney's motivation. Way to go, everyone!
Great job! Step up is hardest for me as well!
@@lynnkelley7096 Way to go yourself! :) 🔥🔥💯
Love a good AMRAP! That was a good combo too! 45 minutes flew by and I’m drenched !!! Endorphins flowing this am!!! 💪🏼💪🏼
Great job!
Great work everyone! I loved that when Sydney said raise your hand if you've surprised yourself- I could!! That was a surprisingly tough push! I also loved finishing on the ground after all of the intensity we did beforehand. Sheeeewy! Thank you Sydney!
My new favorite lower body AMRAP workout!!! Wow! So happy to see good mornings again! This one was one for the books. Will definitely be returning to this!
I love that I completed this one! Thank you all!
Heck, yeah! You crushed it!
Great workout! I loved the AMRAP made the 45 mins seem less daunting.
Man I'm a sweaty mess but it was awesome.!! Checking in trainer boss lady!! Have a great day all!
Proud that I showed up! Leg day is a mental struggle for me.
Great job!!!! We just have to Keep showing up 💪🏻
I love that I'm FINALLY starting to connect with AMRAP. I was dragging myself on to the mat today but crushed it anyway 💪
Same! I used to struggle with AMRAP workouts a lot, but now I start to understand/connect with them. Still don't love them but maybe someday! haha
I loved how I stayed for the entire duration of the workout.
Yes!
Well done - it definitely was a tough one to stick to.
Great job!!! 🎉
Good job, Nicole. I was right tthere with you and feeling the same. We did it!
Sammmeee!
Loved the 4 minute mini workouts😂. I loved the 1 leg stabilizing. So proud of Everyone for pushing through.
Great job today!
Agreed! Without the motivation,, I would have been likely to quit. Thank you for keeping us all in it Sydney!
Great job, Karen!
Woohoo baby when I tell you my stamina was all that and some. Thank u Sydney for keeping it real 💯 in every workout. To each of my Sydney squad team members great job! Sydney - u are by far one of the best!👏🏽👏🏽👏🏽🏋🏾♀️💪🏽
Great job to all. I loved the burn out today I didn’t feel like it but I got through and I pushed hard thanks I loved that I showed up
Way to crush it this am!!!
I did it. I'm proud of that. Mid workout I got a call no one wants to get. After getting paramedics in route to a family medical emergency, I found comfort in my strength to finish the workout. I'm stronger than the hard days and the bad news. So grateful for this community. ❤️
Hope everything is okay with your family member. You'll need your strength to push through whatever the issue is. Don't forget to take care of you - you're no good to anyone unless you've already taken care of yourself. God Bless
Love AMRAP style!!! Favorite part was squat jumps and the gluteband work at the end! Thanks Sydney for pushing us!! Great job everyone!! ❤️🔥🍑
I’m proud of myself 💪🏻
I'm proud of you!!!!
Great job!!
I always love the challenge of the strength moves. Great job everyone. You’ve got this 🤨 💪🏻
WooHOO! Crushing it!
I loved the step ups. I pushed myself to the max because of your encouragement. Big ups to those that crushed the workout before me.
Absolutely love how my endurance is increasing each week and throughout each workout! Grateful for you Sydney! Much Love!
🎉❤🎉💪🏼🎉
I love that I was able to show up and push through even though I’m sick and not feeling well!
Great job! Pushing through illness is no joke! Proud of you!
I actually really liked the cardio moves- surprisingly! I was shocked how well I was able to push through the last third!
I absolutely loved the little addition of cardio!
You’re doing great!!!
I'm so proud of myself for not giving up. This was a very tough but great burner. We did it family!!
Great job making it to the end. It was a hard one!
Yes! You showed up for yourself! I did too! Yay us!
Love love love AMRAPS so proud of the strength I’ve gained
I love that I completed the work out and I can see progress both in my body and stamina.
Yes! I agree! And, Great Job!!! 🙌🏾🙌🏾💪🏾🥳
I love Sydney's motivation, without it, I may have given up. Feeling super accomplished!
You are killing it! Great job ❤🎉
She’s amazing at motivating. Sometimes I have to dig so deep and listen to her push me and that’s the only thing keeping me going. I also love when she mentions “quads are burning I feel it too”
Woo she was a burner this morning! Way to go team!
I love the mix of cardio and strength! 😅💪🏼
Another one down! Great job everyone! 😄👏🏻🔥
Great work Lisa !❤