30 Minute Fire Lower Body Workout | STF 2023 - Day 23
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- Опубликовано: 12 сен 2024
- Welcome to SUMMERTIME FINE 2023 DAY 23, I hope you're ready for a great workout! All fitness levels are welcome! SUBSCRIBE to the channel and share this workout when you're done!
This workout is such a great lower body workout to help you get low and target your legs and glutes! We will work for 3 rounds of each exercise for 60 seconds each and we will be operating in circuits so there will be no rest between the exercises until after you complete the whole circuit. After those 3 minutes of work we will have a 15 second break and after the third round of those two moves you will have a longer break. Grab water, watch for what's next, and work hard!!
The Exercises:
1. Goblet Squat
2. Left Lunge forward right back
3. Right lunge forward left back
4. Sumo Squat tap down and clean
5. Yoga Block Squats
6. Staggered RDL
7. Glute Bridge
8. Bear Crawl and Squat jumps ladder
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![30 Minute All Standing Lower Body Workout [Low Impact Leg-Defining Circuit] - STF Day 13](http://i.ytimg.com/vi/5515xvFD7DQ/mqdefault.jpg)
I knew I should be worried when Sydney looked like she was dripping sweat on her stories 😅 One of the hardest workouts I’ve done in a long time!
Same! I was secretly hoping maybe her AC was broken! 😅
I know right, tell me about it I have not done her work out for a while so am suffering
Oh boy, I’m about to do it today and I’m so tired, it’s Thursday, I’m on my last bit of fumes 😂
I have had these for several weeks ruclips.net/user/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 and I have been really happy with them so far. I love being able to do a variety of workouts at home when I don't have time to make it to the gym. When paired with a basic bench, there are tons of different exercises and you can hit pretty much all major muscle groups. It is easy to adjust to your desired weight with the dials on each side. They slide in and out of the cradle smoothly. The only downside to this design vs the newer version, is that these are pretty wide. This does limit your range of motion with certain hand positions on certain exercises. Straight dumbbell press would be an example of this. I have to turn my hands slightly in order to bring them close enough together. Not a huge deal to me though. Really happy with this purchase and would definitely recommend.
Hi everyone! I’ve been under the weather for almost a week and so exhausted. Touching base to say that I’m learning that taking care of yourself can mean missing workouts if you are recovering from illness or surgery! I’m happy to say that although I miss working out I am not beating myself up for the first time while I’m not well. I’m listening to my body and doing lighter activities like walking and gardening until I’m 💯 and can join you again. In the past I’ve pushed myself to exercise and only lengthened my illness.
I’m writing this to remind you that wellness isn’t just about going hard all the time, it’s important to take care of yourself and rest when your body needs it. ❤❤❤
Hope you are feeling well and continue to recover. You are right absolutely. Sometimes it is okay to take a break and let the body heal especially if you are not feeling well. This way you will come back stronger. I am glad you are recognizing and giving us a nudge to remember that always.
Hope you feel better!! I agree with Sharmila, taking breaks are great to let your body heal/recover and I am sure you will get back into when you are ready!!
You are right. I wish you a quick recovery.
I needed to read this!! Thanks for sharing. I was 23 minutes into this Fire lower body workout and my lower back went out. Took me to the floor! I had to watch Sydney finish the workout from my mat. I was so bummed! But you are right! I need to not feel bad and just heal. Thanks! Hope you feel better soon!
@@kristinarich9567 I hope your back heals quick!
Now I really understand why fire week is 30 minutes. The sweat. My heart rate up the entire time. 😮. Thanks Sydney
🙏
Those “butt lifts” at the end for 3min straight tested my endurance for sure!
I did it 🎉
You are BIG TIME Coach ❤
That finisher was a killer…brutal…but loved every minute! You have to stick around for her words at the end…simply beautiful! She’s right that you can’t grow and do better next time if you don’t make yourself uncomfortable too. If you don’t do anything else listen to her at the end!!!
Workout done and my whole body is on fire! She wasn’t kidding when she called this fire week. Have a great day everyone!
Definitely agree!!
Yes ! This week is definitely a burner❤️
Bingo!! The fire is real
OMG is it hot or this workout was a killer? 🥵
We can all push ourselves and do more every day
Happy Wednesday everyone 💪🇬🇷☀️
I definitely had to push myself today!
I was pushing myself today and I was wondering if I was the only one that felt super warm.
It was challenging!
Πεθαναμεεε 😂
It was a killer! But wee need this :)
In Sydney's post work out talk she was like "don't hate me" and I knew I was in for it. But we made it fam and I'm glad I'm on the other side lol.
Day 23 done !! 🎉 !! Wow !! Couldn't do the last one and had to do other exercises to keep myself moving but i am not upset because i see I have gotten stronger and this is just the beginning !!
I’ll be honest, I really hate 3 minute workout periods. My mind can’t get past how long it takes, then I’m pausing the video for 15 seconds inbetween them all anyways. I really dreaded this one, but happy I did it. The end I felt incredibly weak bc I didn’t even use weight for the 3 minute in a row glute bridges . I really got to change my mindset so I feel leaving good and not frustrated bc this week has been rough for me
Cristal, I feel exactly the same way. I've considered throwing in the towel on STF more than once the last two weeks. I definitely dislike the 3 minute work periods and all the breaks I must take to keep up even though I haven't missed one of Sydney's workouts since January 1st. I can't wait for next week in hopes of a different format.
Same! Also started in January 1st!
I was done with the mix if unilateral training and 60 sec work out period too.
I hope next month will be different.
i feel the exact same. i feel like i haven't done any of the workout because i took so many breaks, in between & while sydney is working. l leave frustrated also.
I know I'm 3 months late the STF party but I am so glad I am not the only one who feels this way....
Girl you and me both lol.
Good morning beautiful people! Let's get this day started .. lower body here we go 🔥
The cue to exhale and brace your core before hinging in the deadlift was perfect! Really helped me finally connect with the form.
Great workout and purposeful commentary for your mentality at the end - always a great coach
Holy heck that was intense 🥵🥵🥵 so proud I got through that! 1 month down, everyone, congrats 👏🏼 🎉 🙌🏼💪🏼
I can't believe Teir 1 is over already. It went by so fast. I hope everyone has been working hard since the beginning. Next month is going to be epic!! ❤❤💪💪
I agree 🎉🎉❤
WOW….WOW……WOW
Morning/Evening Everyone! Day 23🎉Let’s Crush this lower body workout and feel the burn together🦵🏽💕Let’s Gooo!
Farrah, proud of you for crushing the workout! I crushed it and feel great!!
@@kayevans2208 Thank you! I’m proud of you as well💕Have a great day!
Wow! This one is a killer. I am in shape and yet I was sore for 3 days. The last 2 sets were so darn hard. I could feel my glutes screaming the next day during my 25 mile bike ride. You can do this!
Holy quads! I could barely do a normal squat at the end let alone a JUMP QUAT! Whew! I am so proud of myself this month. I only missed the one workout on Memorial Day but have otherwise stayed consistent! That is the hardest battle for me ❤ Let’s go tier 2!!!
The humidity in NS Canada today is brutal and this is the workout I did for STF haha It kicked my butt and loved it. 7 months PP and Sydney guided me through my whole pregnancy with her workouts. Honestly, it's been the best feeling getting back into the routine and building my strength back. TY Sydney! ❤🎉
PS.. love your comment about knowing our own bodies & taking accountability for our weights selection, making me a smarter fit person..& STILL❤'ing ALL the music..Makes me remember the high school weight room blasting rock and rap, the beat gets you goin!
Holy moly. Those bear crawls and squat jumps. ☠️
Sydney! I can’t thank you enough for your videos. I’ve been following you since Covid and I am endlessly grateful for everything you do. Thank you.
Quick and easy workout. Thank you Amazing Sydney XOXOXO
Holy cow! Maybe the first time my legs were actually shaking in a workout. And I like the countdown, let’s me know I am almost there and NOT to stop. 💪🏻 ❤strong💪🏻
On round 2 of stf and it doesn't get any easier! Thanks Sydney for kicking my butt!!!
This one was definitely a workout where my mindset stayed focused on “Sydney’s not quitting so i can’t quit”. 100% needed that focus because it was tough. thank you for pushing yourself, which made me want to push myself. feeling so weak right now but building that strength! 😊
It was a great workout. I totally love doing legs since I’m almost 65 and formally a trainer. I love working out with you💕I wasn’t sure how i was going to do since riding my mountain bike yesterday but i was fine. I love challenging myself. Thank you Sydney
We made it through this workout and tier 1!!
Had to take lots of breathing breaks to be able to complete this one, but so happy I did! 31 weeks pregnant! I’m so excited for this healthy and happy pregnancy. Thank you Sydney and everyone for your support!
Same 😭😭😭
That was the hardest but best workout. I pushed myself with bigger weights. 🎉
WOW.. yes, this workout earns a spot on the FIRE list! Hello burn. I haven’t pushed that hard in a LONG time. Can’t wait to feel the quads and glutes tomorrow.
Holy god. Definitely a fiery 30 mins. Legs are shaking. Thanks Sydney for a powerful workout. Proud to be finishing the fire week strong. Crushed it 😊💪💪💪💪💪💪💪
Holy GUACAMOLE😮🥑 I might be the sweatiest I’ve been all month!!!!! 🎉🎉🎉To everyone who finished this workout, no matter if you had to keep telling yourself to just keep moving(like I did), you are a BAD ASS!!!!!
This is the first month of workouts I've finished, after starting and stopping various months in the past. It took a wake up call of finding out I was pre diabetic. It took me 45 days to finish this month- but I'm happy, feel fantastic, and will stay dedicated going forward. Thank you Sydney!!!
WOW🎉🎉🎉. Typing this as I sweat .. this has to be the best leg workout I have ever done.
That finisher was PHENOMENAL
Well done everyone 💪
I CRUSHED IT, I finished it! So proud of me and everyone! Thanks Sydney!
Holy hells inferno that was hard. Soooooooooo proud of myself for pushing through and also doing this late evening after a long and hard work day. Hell yeh!!
omg those squat jumps at the end
she wasn't playing with the fire baby!!!!! im exhausted but feel accomplished.
Sydney, I appreciate you so much ❤ I usually turn to the comments for motivation but some of these comments intimidated me. I almost left the workout without doing the cooldown stretch. Not because I didn’t want to, but instead I was so pumped about not giving up and maxing out my weight on the glute bridges which I could never do before I started walking off smiling but I knew I had forgotten something. I’m getting stronger everyday. You’re cool down speech was everything for me today. Sometimes you do have to channel out everything else going on in your life to get the most out of the workout in a positive way. I absolutely loved this one. Excited for tier 2. Strength is my jam! This is my first STF and although many parts are challenging, I’m not leaving your workout feeling defeated or dreading the next. Keep ‘em coming baby 🎉
I have been Sydney’s workouts for almost 2 years and the this workout and the last one were challenging! I crushed both of them in the same day. I am tired now!😊
I paused the video so many times but I finished the work out dripped in sweat! 💦 Great workout, Sydney!😍 Thank you.🙏🏾
Crushed it!! Gave it MY ALL!! 🙏🙏🙏
Morning! Woke up extremely exhausted this morning, but knew I simply needed to get moving & get this fire workout started. After watching Sydney’s story/reel on FB yesterday, I knew I was in for a good wake up 😂 😅! Used heavier weights to push harder & I did it! Now I’m all sweaty & ready to conquer the day! Have an amazing day everyone!!
Oh wow, I assumed these were all filmed really far in advance. I love that they’re in almost real time!
Dripping sweat..Thank you Sydney!!!!
Oh my GOD 🤪 almost didn't make it to the end fantastic 👏😘😅
I did it! This was a better workout for me than yesterday. It was definitely a challenge. Summertime fine just got REAL! 🔥
Missed tier 1 due to illness. Have just recovered so day 1 STF starts tomorrow 🙌🏻
Holy moly….Sydney you are a beast!! That was crazy….I can’t believe I finished that!! Great feeling of accomplishment….TIER 1 COMPLETE BABY!!!
I LOVE YOU SYDNEY. ITS LIKE GOLD FINDING THIS. your videos helped me be in the best possible shape but U let life take its course and undid all my hard work, this was the spark of motivation I have been searching
for. a lil late but day 1 starts for me tommorow. Off to do a food shop and get organised, I got this we all got this. GOOD LUCK EVERYONE
Wow, Sydney, you jam packed that workout with a punch. You are so right, only I know how hard to push myself. I'm almost 26 weeks pregnant with boy #4 and I pushed myself to use 25#s for the first set, which made me feel on fire. Thank you for providing quality workouts that I can use when I'm pregnant/postpartum/beyond!
🔥 Fire!! 🔥 What a way to close put Tier 1. STF 2023 🎉🎉
I did it ! I set my alarm to 530am to workout before work!!!
that’s amazing, congrats!!🎉
Hello 👋🤗 thanks 🎉
Every STF Workout I say whew that one was the hardest but this one pushed me a lot! Thanks Sydney - hope you all have a blessed day!
Love the lower body workouts! Super Duper Sweaty and On Fire!!! 💥 Really needed the recovery drink after this one!
Workout done ❤ together with another full body 30 minute fire workout ❤❤❤❤ I'm dripping sweat and feeling so good !!!
I loved what you said about releasing. I can’t tell you how many times I have cried while working out with you. That includes today. But felt so much better after. And for that Sydney, THANK YOU!!!
OMG!!! I am on complete fire!!! CRUSHED IT!!! Loved this workout!!! 💪🏻💪🏻💪🏻
Had some internet issues this morning so had to time the workout myself. 😅 Never realized how much your voice helps me stay focused and checking my form. Definitely want to redo this workout just to do it with you. This workout should come with a warning. Be prepared to push yourself and feel good after!
I'm quite behind in the workout calendar due to pregnancy, but I have to say I'm loving this STF! I really miss your little dances at the end of the workouts though @sydney! x
I have really been giving my all each day and I can feel the difference. Pushing through, going heavier than I think I can, I am super pumped for this next tier. Keep up the good work everyone!!
Crushed it! I saw that sweat after your workout yesterday, Syd! 😊
I noticed that too and knew we were in for a killer workout! 😂
Just loving it and can’t wait to get to second tier with you all! Way to go Sydney and bestie @manonmethot1930 for showing me this amazing workouts. Love love love ❤❤❤
Woooooooohoooooo 😅 sweaty and spicy! TGTIRD (Thank God Tomorrow Is Rest Day)!!!! Tier 1 ✅ Tier 2 🎉 LFG!
The closer was a burner!!! Appreciating this sweaty mess that I am right now! Workout crushed!
That was tough first rounds phew was hoping it'd get easier but nope. Sweat pouring off even though I'm in winter here thank you Sydney 💛🖤❤️🍑💪🏽💕🇦🇺
LOVED THIS ONE!!!!
Crushed that one but those squat jumps had me like 🥴🥴🥴 the sweat and the shakes were real! Thanks Sydney! Can’t wait for tier 2!!!
Okay Sydney!! My glutes and thighs are on 🔥.
That was TOUGH! I haven't had to stop and breathe in a workout that much in a long time (but I did NOT stop and leave)! Sydney you are amazing--that you for creating these incredible and butt kicking workouts!!
That last circuit was NOT pretty 😂but feeling so proud I pushed through. Great job on finishing Tier 1 everyone!!
Pretty sure I resembled a turtle like creature on that last circuit hahaha
@@The_Sour_Dough I'm dying 😂 Yup, fellow turtle creature here too!
Crushed it!!! 💪🔥🔥🔥 Tier #2 here we go!! Congrats everyone! ❤️🔥
Omg the last 2 moves killed me!
I completed this workout last night. Still chugging along. I had to pause halfway through and walk around for about a minute and get my head together to finish. Couldn't do the bear crawls but did avs instead. I am trying really hard not to injure myself so I can continue to workout. Im still making progress and stronger than I was a month ago. 10 lbs down, 90 more to go. Thank you Sydney!
Holy 🦵🏼BURN! 🔥
Today went way better than the previous two! My maxed out weight was 20 lbs and I'm ready for full on weight training in the next tier. I did have to rewind a couple times 'cause my balance was not the best to start with and then I needed to resituate myself on my blocks for the hip thrusts but all in all I deserve a "good job, Mr Kitten." (A little neighbor used to say that to my cats when they'd get off their tree and onto the sill for her adoration so It's a thing for me now.)
Fantastic workout! Props to Sydney, she is really strong and fit. This was a nice change of pace from my normal routine!
I'm really starting to enjoy these 3 minute work periods. It's a whole different kind of challenge, more mental almost than physical. At the beginning, I could barely last for the first minute. Now I'm right with Sydney rep for rep. I even loaded up the weights and did the glute bridges the whole way through. I do need more than 15 seconds to recover between them, but I'm so proud of the progress I'm seeing in my endurance. It's mind over matter folks. We got this!
Wow!! Spicy 🔥 Great workout💪 Thank you, Sydney!!
I'm ready to crush it 💪
Tier 1 Summertime Fine, complete! I'm thankful for the Sydney Squad. I work hard during our workouts. My workouts look different because of my mobility disability with my right foot. However, I didn't quit on myself.
Sydney…. This was definitely fire 🔥
Loved it and crushed it!!! Did pause a lot more than I wanted to especially with the bear crawl and squat jumps…. Holy moly I feel GREAT!!!
Thank you… love you to pieces ❤❤
Whew!! My legs are on 🔥!! Day 23 and Tier 1 has been crushed!! Thank you for another awesome workout!!😊🖐🏾
I definitely felt the burn with this one 🔥
Lower body defentiley feeling that burn! Ready for Tier 2!! Crushed It!!
I was really tired this morning when I started the workout. Now I feel fabulous--Thank you Sydney!!
Oh MAAAaan THAT one was good! Fire, fire, fire!!!! Can't feel my legs anymore!
Wow!!! My legs are on FIRE!!!!! 🔥❤️🔥❤️ and I’m loving it! 😁 Great workout!
Day 23 done 🎉 omg Sydney was not kidding the fires was real 😅. She is such a great coach and insperation🎉🎉🎉
My legs are feeling it already! Loving the 🔥 in them! Really pushed myself and so glad I did!
thank you for pushing us! i feel so strong and proud of myself after every workout
So ready 🎉🎉🎉🎉am so proud of myself,to crush this like a boss❤❤❤
Man legs are on fire. Loved that workout. The finisher was a killer!
F I R E! Loved this one! That finisher! 🐻 Thanks Sydney.
Even more amazing the second time through. I could not do this workout the first time through but I Crushed it today. Thank you Sydney!
OMG!! That was a killer.Dripping sweat but feeling awesome and super strong 💪
Tier number one crushed ❤🔥 thank you S,D & A see you for Tier number 2
Thanks for your encouragement Sydney. I always enjoy your post workout peep talk. It is so therapeutic. Keep up the great 👌 work.