Spicy Glutes and Abs Workout | STF - Day 34
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- Опубликовано: 20 июн 2024
- Alright squad, get your bands and your dumbbells ready, we're going to push ourselves!
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We will work for 3 rounds of 45 seconds per exercise and we will be focusing on progressive overload in a superset format so be ready to push into failure!
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:
Hip Thrusts
Clam Shell Left
Clam Shell Right
DB Hamstring curls
Hamstring Curls Left
Hamstring Curls Right
RDL Lengthened Partials
Left side standing Hip Abduction
Right side standing Hip Abduction
KB Swings
KB Clean and Squat Left
KB Clean and Squat Right
Sit up and a half
Sit Up DB Overhead and Straight up sit ups
Leg raise
Canoe March and Left
Canoe March Right
Banded Bicycles
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Хобби
I loved the quote “you are not always blessed with a great day, but you’re blessed with a day.” That is right!! This workout flew by and I loved the power circuit of the DB swings with the clean and single leg squat! Way to go everyone!!
I loved the quote as well. I thank God every morning and night for the new day and then at the end of the day. My favourite circuit was the banded ab work. Proud of you for "making it to the cool down".
Loved that quote too! Great
Job!
Awesome job!
I'm Blessed to be here today!! Celebrating my 45 Birthday!! Healthy & Strong! Thank you Lord!
Happy Birthday!
Happy birthday to you
Great way to celebrate 🎉😊
Happy Birthday!
Happy Birthday! Welcome to the 45 club!
I give a thumbs up to everyone who finished this workout and also to Sydney for all of the hard work she puts into developing these programs 👍
Awesome job today!!!🎉🎉
Loved everything about this workout! Well done to the 109 people who go to this workout before me-- you are amazing!
You're amazing - great job!
You are amazing! Great job!
Indeed it was good. Good job! 👏🏾
Really great job!
I really thought this workout flew by. Really liked all the band work and
Sydney I hope you know how much you offer to the health world and that we are all so truly blessed that you decided to change your life and give so much to us all. I hope you feel rewarded !!! Thank you never seems like enough. 🎉
🗣️Awesome job! ❤️I couldn’t agree more!
Great job
great job!
So true ❤
Well said and we are all in this together.
“We don’t always have the best day but we have the blessing of a day. So give everything that you’ve got on every day that you’re blessed to have.” So blessed to be able to move! ❤️
Great job, Ashley! You showing up inspires me. Have a great weekend.
I love ❤️ this statement we make our destiny. We may not like the day but we need to give our best in the moment
@@dpaynern Amazing job too! Have an awesome weekend ❤
@@marydethjudge118 Yes! 💯
Wow those banded ab exercises were on fire!!! Great job everyone!!!
the banded ab work was tough - I reached complete failure. Proud of you for "making it to the cool down".
You did it!
wow - that was a way to end this workout! woo!
I know!! Good job!,
It is a blessing to get to work out with Sydney and all of you. Moving in action because we can.
Great job everyone...keep showing up for you. You all have got this. See you all tomorrow
You did great work today. Good job 👍
Yes I’ll be there tomorrow!!! Proud of you for showing up!!
LOVING THE 2 ROUNDS!!!!! FAVORITE !!!!!! Such a better mindset !!! And you push so hard cause you know it’s just two!!! TGIF!!!!!!
Way to go 🎉
Thank you Sydney!! We are blessed and grateful to have YOU as our trainer!! We are so thankful ❤
Good job!!! 💯✨️
HAPPY FRIDAY!!!!!!!
Happy Friday! Way to rock it today, Jodie!
@@averygreninger BACK ATCHA!!!!!!!!!!!! Such a great workout this morning!
Spicy indeed!! 🌶🌶🌶
🗣️Awesome job!❤
Spicy, I would say so! The sweat is pouring!! I have to say I really loved all the circuits but the deadlift abduction was right up there! Thank you Sydney for starting off my day with some power and thanks y'all for crushing it with me!! Let's crush today!!
Nicely done 👍🏼
Push hard, feeling great!
Great job working hard, Melissa ❤️! I’m proud of you!
Proud of you!
I thank God for getting me through this workout! Happy Weekend, everyone - amazing job!
Yes! I thank Him every day I am blessed to wake up and dedicate time to my health. Great job today!
Amazing work
Awesome job today!!!🎉🎉
You did it! Yea workout buddy. I finally got mine done.
Sydney you need to own that quote.."We are not blessed with the best day, but we are blessed with a day" how grateful we all should be. Crushed that😅😅🎉🎉🎉 have a great day team!!
Great job! Loved the quote too!
Awesome job today!!!🎉🎉
Great workout. My abs were on 🔥 .
Amazing job!!!
Your IG story about your glutes was so funny! I know you don’t stuff your shorts 😂 lol but your glutes are certainly my motivation. Love a glute workout, especially with the bands 💪🏼🤗
Awesome job today!!!🎉🎉
I got to the mat later than usual today, but I left it all here. I am really so greatful for this community. Good job everyone.
Awesome job 👏 🎉
Great job!!
Can’t wait to crush this workout today-happy Friday everyone! ❤
Happy Friday!! Way to crush it!!
Happy Friday!🙂
Glues and abs, I feel them!!
Way to go!! 🎉
My favorite part was the half sit up DB overhead and straight up sit ups!
This past year, I had a terrible shoulder injury and doing this move was not possible. Now, I able to move the DB past my head and sit straight up! 🥳💪🏽💖
Congratulations on your recovery and your progress! I know how tough that can be, but also how satisfying it is when you see yourself getting stronger and healthier. Stoked for you!
Bom dia meu povo ❤❤❤ tenham todos um ótimo dia ❤️❤️❤️❤️❤️
Bom dia!
I love the use of the resistance bands! This was a really fun workout.
Awesome job today!!!🎉🎉
Great workout . Finishing it with an incline walk on the treadmill 🎉
Awesome job today!
Holy balllsssss I'm so sweaty. "We don't always have the best day but we are blessed with the day" AMEN!
Blessed and Thankful 🫶🏻💪🏻
Amen!
thank you Sydney for always making our workouts different and for your wise words. I truly appreciate everything you offer us. Great job everyone
Always spot on with motivation 🎉
Great job today! 💯 Agree with you❤!!
That banded ab work though! 😮 Enjoy your Friday knowing you’ve done it!
Great job today. I loved the banded ab work - it was challenging.
Great job 👏 🎉 Happy Friday!!
I know I felt it too and my bands kept slipping so annoying.
It’s my bday and I could
Have taken a break but I got up and crushed it and it’s the best bday gift ever!!! Thank you Sydney. 💪💕🙏
What a birthday gift to yourself!!
Happy happy birthday Jenny. What a birthday 🎁 🎉🎉🎉🎉🎉 Now go celebrate with your loved ones...nuff nuff blessings.
Yes that was a great workout today
Happy Friday everyone 🥳🇬🇷☀️💪
I love this work out. My abs are a weak spot for me. Leaving for vacation so those bands are going with!
Have fun!
Have fun on your vacation! The bands are definitely a new addition for an workouts for myself lol
OWWW OW my abs the end was crazy good and challenging. Great job everyone!! 🎉
🗣️Amazing job! 💪🏼
Happy Friday Squad ❤
😅What a great Friday morning workout
Agreed!
Blessed to have this time to do something for myself. Thank you all for inspiring me to show up!
Great job everyone!!! Day 34 ✅
WHO HERE AT 5AM WORKING ON THAT GYATT?
Crush it. 😊😊
WE OUT HERE 👏🏻👏🏻👏🏻
4am here!!!!!!!! Let's GET IT!!!!!!!!!!!!!!!!
LETS GOOO🎉🎉 that was a crazy finisher 🥵🥵🥵
I'm lucky as 10am when I started!
Had to open it within a minute. And opened in 41 seconds. Excited. It's afternoon here bdw. 😊
Open what ?
Great job everyone today for being the living embodiment of "in action" instead of "in contemplation" 🎉❤
Absolutely! We took action. Congratulations on crushing it!🎉
I ALMOST give up on today's workout.... pfff, 😅 but I didn't, and it's all done!!!!
Good work, you all!!!
Let's keep crushing up together ❤️ 💓 💙 💗
HAPPY F R I D A Y !
Amazing job!!! Bring on the weekend!
I'm glad you crushed it!
This is the first time in my 4 years working out with you where I'm starting to feel muscle growth in my hamstrings! Always progress to be made!
I pushed hard today 🎉❤
Amazing job! Keep it up!💪♥️
I’m loving the results I’ve noticing in my definition!
Way to go everyone, we got this!
Great job today, everyone!!! Thank you, sydney, for your time and your encouragement. And way to go all of us for finishing today!!! 👏 👏 👏 💪 💪 💪
Sydney, pls share your playlist of songs. They are nice. 😊
The last ab circuit was a burner!! Let’s do this again!!
Awesome job today!!!🎉🎉
I need a picture of Sydney giving me a thumbs up 👍🏻 that I can look at throughout the day 😂❤
It’s true what Sydney has been saying. The first week I could barely do any of the ab moves and honestly skipped them. I’ve noticed each time ab workouts come around I’m able to do them! Not perfect, and it’s a struggle bus sometimes, but progress is progress!
Happy Blessed Day! Hope everyone has a great day! See you tomorrow!
Today was a day... I didn't sleep well, was so unmotivated, crappy mood, etc... but I knew I needed to get a workout in. This one was spicy and definitely put me in my place! Crushed it!
ADORED all that weighted and banded ab work. Happy to see the return of hamstring curls. 🔥
Nice work!
Very blessed for my session today, thank you Sydney. "We don't always have the best day but we are blessed with the day" So true❤
Great workout - I really enjoyed the ab circuits. I have pretty strong abs and while I always get tired today was the first time I reached complete failure. Feeling blessed for this day and this group.
So much gratitude for Sydney! Great work, everyone!!
We don't always have the best day, but we have the blessing of the day. -Sydney
Spicy spicy spicy especially the different variations of the core work. Sweat is pouring like crazy. I feel so accomplished and ready for the day. My favorite exercises were definitely the core workout in the end with the band. Made it super hard. Loving it and I am so proud of you all for taking up these challenges and completing them. Love you all and thank you Sydney.
Great work!!! Have a happy weekend!😊
love the two round format - love the talk today
Thank the Lord for this day. And strength to do this workout. Well done everyone.
Hello from France ! Loved that workout specially with bands! Now ready to go to work ! Have a good day everyone! Tks Sydney !
I enjoy two sets of 3 different exercises more than 3 sets of 2 different! Great workout!
Thank you Lord for giving me this day! I loved the banded ab set!
I'm thankful you're here!
I used the royal change bands for the first time with this workout and it was a GAME CHANGER! I’ve been using smaller rubber resistance bands for years, and am so happy to have found these bands. Thank you Sydney!
Wow! That last set was a killer🎉. Have a great day everyone.
It was killer! Way to get it done!
Loved this workout. Sunday morning next stop sea dook here in the highlands of Scotland.
Amazing job everyone. We crushed it together ❤️💪
Sydney; ‘You may not have the best day, but you have the blessing of a day!’ ❤
Bands and abs killed me the second rounds.
Man I disliked you when you said ok round two! 😫
But boy do I feel good now!!
Love you girl!
Insane workout!!! So proud of everyone!🥳🥳
Great job! The ab exercises at the end were super challenging!
Wow, that band AB workout was AWESOME- very hard , but I did it all 💪🏻💪🏻💪🏻💪🏻
Great job!
Gets me hype? Is finishing your workouts and feeling great afterwards!!
Happy Birthday Ari!!! I have been exercising with your mom since the Covid Epidemic. She has been a constant source of inspiration! So happy she and your dad work so well together! :)
Thank you for the refocus, not every day is amazing, but it’s still a blessing. Thank you
😭😫 my hamstrings are just now returning to normal from Monday’s workout.
Way too do them!
Yes! You and everyone who works on self-care and making the time to prioritize their health are ahead ah-mazing!!! 😊
Good morning! Loved this spicy glute and ab workout! So proud of Everyone for crushing this program. Thank you, Sydney and Dustin! Have a great Friday
Thank you! Enjoy the werkend
Always love a glute and ab workout combo 👌
You are always blessed with a day, make the best of it ❤ Thanks Sydney for your consistent efforts in putting out a great planned workout and for the motivation at the end of each one😘
Oh man, that was so good and so challenging. I never thought I’d have the strength or the ability to do some of these moves and I did them all. So empowering. Thank you Sydney 🩷
Great job! Killing it 🎉
I LOVE the two round format!! 🎉
Happy Friday everyone! Great job everyone! I really liked the band work with the abs at the end!
transitions were tough in the middle and needed to pause to get my positioning. i am just not that coordinated! once I was in place, LOVED it!
well done teammates for crushing the workout. my favorite circuit was the last set using glute bands. it looked simple but it was tough. Thanks for pushing me Sydney!
I did it!! My 4 year old let me do the whole thing. Thanks little man!! Loved the core!!
Abs on fire!! Way to get it done with your little one!
Really felt the ab burn. Thanks Sydney! Great job everyone!!
The ab burn was real! Great job!
Favoloso glutei e addominali,intenso,forte,ma è una bella sfida,grazie Sydney,sempre diversi i tuoi workout,bellissimi tutti i rounds,quelli per i glutei li adoro,ma gli ABS erano diversi e intensi,pazzeschi,grazie Sydney,grazie a Dustin,il tuo team e you tube!!!STF è incredibile e oggi n.34 super super top!!!Buon venerdì a tutti!!!
Regular bicycles are going to seem so easy after today. Oooh the burn!
Great job!
What a beautiful and true saying Sydney! Even though each day may not be the best day, I end it by saying three things that I am thankful for because each day is a blessing. Last set was fire!! Sydney, you are one of my greatest blessings! You help me begin each day with positivity and keep that going even on my darkest days! Forever grateful you have chosen to share your strength, inspiration, and workouts with the world!💖💜 One question ~ how do you get the weight balanced to do the hamstring curls? I struggle with that and have to use a stability ball instead! What is the trick?
Really love Glutes and abs combo, and that was wonderful, my favourite in this one was banded abs work! Thanks Sydney, amazing workout!
Well done to all that did show up
I loved your message today Sydney! Thank you for coming each day with a beautiful and hopeful attitude. I cherish you!
Okay!! That one was tough but SO good. Surprised myself on the 1st circuit by using the heavy band for the clam shells. Who else pushed themself today?
Stayed focused on my motivator today. Stayed with it rep for rep! Today's motivator....... ab definition. It's coming!!!!!!!!!!!!
I am blessed with this day! Even a day late!
You rock,
Love when Sydney asks us if we want to add a little spice to our workout, as if it isn't spicy enough. 😂😂 My initial thought is always No Sydney, but now it's I will try.
Loved today's workout! Had to rewind a little or pause in between moves to get the correct weight, but this was another fun one!
I always have to laugh when she asks about adding spice as well 🤣 Way to push yourself and get it done!
@marissanorris9663 right! Like it's not challenging enough already 🤣
Omg, that last circuit was a burner! 🔥 thanks to you Sydney ❤ great job everyone! 🍑
I loved this workout so much 🥰❤️!! It’s truly such a blessing to train with Sydney and this whole Sydney squad in this lifetime. This community is everything ❤️! Thank you to our beautiful trainer for such an awesome session 🫶🏼! Great job crushing it, team 👏🏼!
Oh my, those banded ab work was the push I needed. That resistance was a challenge. Happy Friday!!! 6/21/24
Happy Friday...great job everyone 💪🏾
Perfect workout with lower back issues and glute issues thank you
So glad I talked myself into doing this workout 🏋️
Anybody else’s side calves cramp up during the band ab workout 😮! I was pushing with a heavy band b/c it’s all I have. Waiting for my new bands from Sydney to come in!!!
Thank you Sydney and Dustin for all you! 😅❤