Full Body and Abs Superset Workout - 30 Minutes | FLEX - Day 11
HTML-код
- Опубликовано: 4 июл 2024
- Get ready for an epic workout for your legs, arms, abs, and glutes! This strength routine targets all major muscle groups and movement patterns, giving you a comprehensive workout today.
Stay tuned to our Up Next window for seamless transitions and maximize your rest periods effectively.
Today we will embrace the power of Supersets! Each superset is structured for 3 rounds of 45 seconds, aiming for 8-12 reps per work period.
Push your limits and challenge yourself to hit muscle fatigue, as we strive to be maxing out by the third round. Choose challenging resistance levels to optimize results!
Included in your workout is a tailored Warm-Up and Cool-Down. This session is perfect for low-impact yet intense training, utilizing 10-30lb dumbbells for optimal results.
Join the workout and start your week off right!
Grab your March 2024 FLEX program calendar for accountability here! shorturl.at/wHI29
Exercises:
1. Chest Fly to Skull Crusher
2. Alternating Press
3. RDL
4. Heel Lifted Squats
5. Alternating Rows
6. Kneeling Curls
7. Deficit Lunges Left
8. Deficit Lunges Right
9. Straight Arm Sit Up
Chapters:
0:00 - Intro
0:39 - Warm Up
2:39 - Chest Flye to Skull Crusher & Shoulder Press
8:54 - RDL & Heel Lifted Squats
15:10 - Alternating Rows & Kneeling Curls
21:25 - Deficit Lunges
27:41 - Sit Ups
30:28 - Cool Down and Motivation
SHOP AND PROMO CODES:
Royal Change Merchandise: shop.royalchange.fit/collecti...
Shop my outfits: liketk.it/4hTwD
Sydney Squad community: www.royalchange.fit/sydneysquad
GHOST supplements discount code “SYDNEY” saves you 20% www.ghostlifestyle.com/
Amazon Store: www.amazon.com/shop/sydneycum...
LET'S STAY CONNECTED:
Instagram: / sydneycummings_
TikTok: @sydneycummings_
Fan Page: / sydneycummingsfitness
Twitter: / sydneycummings_
Website: www.royalchange.fit
LEGAL DISCLAIMER:
All information provided by Royal Change and/or Sydney Cummings is furnished strictly for educational and entertainment purposes only. Royal Change and/or Sydney Cummings is not engaged in rendering medical or professional services. No information is to be taken as medical or other health advice pertaining to any individual's specific health or medical condition. Please consult your healthcare professional before participating in or acting on any recommendation found in content provided by Royal Change and/or Sydney Cummings. You agree that use of the information contained in any content provided by Royal Change and/or Sydney Cummings is at your own risk. Royal Change and/or Sydney Cummings is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by Royal Change and/or Sydney Cummings. 
Хобби
I'm so happy to see you here today! Way to show up for yourself and crush this workout! Share this workout with a friend and don't leave without locking it in with a thumbs up! www.youtube.com/@sydneycummingshoudyshell?sub_confirmation=1
Holy moly! Thank you!
Repeated this today Sydney 💪🏻 staying focused for SUMMERTIME FINE '24
I am so happy with the FLEX program! I started pushing my strength last summer and now I am not only using heavier weights; I also feel the benefits of a strong core. Pick up that next heavier weight, slow down your rep, and include an extra half-rep to increase resistance. You never know how strong you are until you push yourself!
Good morning Everyone! Day 11 of FLEX crushed!! Great way to start my day/week! Let's rock Day 1 of Week 3 of FLEX💪!! Have a great Monday!
What a great start to the week 🥰!! I can’t believe how strong we’ve gotten and that we still haven’t even tapped into our full potential. I didn’t think I could go up in weight in the last round of those sit-ups but I grabbed a 30 lb. dumbbell, tried it, and ended up getting through the whole round! I’m so proud of all of us! Thank you for the challenge, Sydney ❤️!
Way to go! Me too!! First time ever using a 30 for a sit up 🥵👏
@@TM-jx4zj let’s go!! we’re in this together! im so proud of you ❤️!
Good morning crushers! This is another great week to crush it! Thanks Sydney for a great burn! 🎉
I crushed it! Thanks, Sydney and Dustin, for this amazing workout! Love and appreciate you both xoxo 👌 💪 🔥 🥵 😘 ❤️
I have been learning so much about myself during this program and I love how these discoveries transfer to the rest of my day!
Good Morning Morning Squad☀️
This was the perfect workout Quick, Challenging, and Effective ❤💪🏾💯🙏🏾
Happy Monday Sydney Squad! So proud of everyone that keeps showing up and crushing this program! It truly is a game changer… like damn😅every set is my MAX and I’m just constantly pouring sweat💪
Crushed it💪 Love me a full body 30 minute workout🔥So good🥵❤
Thank you Sydney💜
Happy Monday all🌼🌞
I knocked this one out in my hotel’s fitness center! Thank you Sydney!!!
Me too!
I absolutely loved the deficit lunges!!! Happy Monday and I’m right back on track after a meal of celebrating St. Patrick’s Day!!!☘️
Happy Monday!!! I will say I had a love hate with the lunge set! 🎉
Great start to week 3. We've got this Squad!
Yes we do 💪💪💪
Feeling so strong! No excuses just hard work!!💪
Perfect workout !! So strong!! Thank you Queen Sydney!! Have a nice Day! 😊
Thank you for helping us flex that confidence muscle, Sydney! You are impacting so many lives!
Love a quick 30 min to set the stage for the week!🎉
Yes! Flex my confidence and pardon all excuses 👑💪
Ready to flex the confidence muscle this week 🙌🏻
Thank you for strong and sweaty workout Sydney! 💕🌸💪🏼👍🏽
Happy Monday!!!! I am so proud of myself!!!! thanks Sydney
Sweaty flex today! Feeling so strong! Thank you Sydney! ❤❤❤❤
Happy Monday everyone! We got this and we can do this because our bodies are amazing! Let's push through this because we are stronger than we think!
Crushed it! 💪🏼 thank you, Sydney! ❤
“You can do hard things”. 🙌🏻. Great workout thank you!
Never miss a Monday! Great workout! Thank you! 💕🌸
I flexed my confidence in sticking to heavy weights throughout the workout. Although this was just 30 minutes, it had so much spice and heat in it. Ready for the rest of the day!!!!
Thank you for pushing Sydney! Great workout!😊
I had to miss the gym for a few days for life reasons, and this was my first day back. GIRL. This workout took me OUT. But like, in the best way. Happy Monday everyone!
Good strong workout. Thanks Sydney & Dustin
Morning/Evening Everyone! Happy Monday! Even though I’m not feeling it today. Sydney your workouts always make me feel better 💪! Let’s do This 🎉
💯 agree 👍🏼
Good morning, Farrah. I’m proud of you for showing up and doing your very best! You got this!! ❤️
@@maggiemaymiskelly5494 Morning! Great job crushing it today! 🎉
@@julianadolski1742 Thank you! Your support means everything!💕
Good morning Farrah! You got this! You are stronger than you think! Have a great day!
Sydney and Dustin's exercise videos encourage me to continue to stay fit every day, like today, in which I crushed this full-body workout on Sunday, 3-24-2024!
Never miss a Monday!! Let’s goooo! 🎉 This was so good!
Good morning everyone!!!! What a wonderful work out. Definitely rocked this party 🎉!
It's been exactly 1 years of training with all you and Sydney. When I first started I despised leg day! Now 1 year later. 30 pound for my defecit lunges, 50 pounds heel lifted squats. What progress. I went from crying. To absolutely loving how STRONG my legs are ! You are all awesome 🎉.. keep keep pushing. It's working 🙌
congratulations🎉!!!! teach me your ways😂... I still despise leg days😡 lol!!!
Been a minute since I did a full body…worked it out and so proud of myself. Flexing my confidence this week ❤💪🏻
Going on no sleep, but I’m pretty sure im addicted to these workouts. My alarm went off and my body said NO WAY but my mind said, YES! The 30 min was what really got me up. I thought, I know I’m exhausted, but I can give 30 min. Here’s to a better night of rest and a 💪🏼 emoji cause despite no sleep, I crushed it!
I’m so glad you shared this because I’m in the same boat with no sleep and was going to put it off but now I’m going to crush it. Thanks!
Happy Monday!! Let’s crush this week!!
I surprised myself in today's workout. For the first time I hammer curled my 20lb weights for an entire set! In the past I was able to curl my 20's about 3-4 times and then drop back down to my 15's. Today I actually finished one entire set!
Progression feels great!
💪🔥🔥
Okay, the deficit lunges were challenging today, but what a way to start the week!! Let's go Squad!!
We are getting stronger! I really never envisioned myself being able to do 70lb RDLs and situps with a 30lb weight overhead, but here I am! Loving this journey, proud of ME and proud of YOU!
Way to go for pushing yourself to this level! Now let’s see what we can do the rest of this month!! 💪
My husband wants to know who my military trainer is because he is a veteran and heard her intro! I said, yes, now you know why the rest of my day is wanting to get things done like chop chop chop.😂
Week 3 everyone let's go 💪
Let's do this!
Happy Healthy Strong 💪 ❤
Boom 💥 Monday morning workout !!
What a great way to start the week happy Monday everyone
We got this 🇬🇷☀️💪🥳
Monday fire! Yes.
Displaying your own confidence today. Make every day a success story. ❤
I RDLY didn't think I could do another dead lift after last week! Wowsers, those hamstrings were 🔥! Absolutely fantastic workout! It was so challenging and fun! Those 30 minutes flew by! Thank you!
I haven’t worked out with Sydney for a few months but this is my day 1 back and I was really excited to see that she has a new program for March! This was a fun 30 min workout got my legs, arms shaking! But felt great to get back into and proud of myself for pushing me to do this!! 💪 let’s gooo
Woke up feeling a little rough today but powered through this one and feel so much better. Happy Monday!
I love a challenge! Plus I am a older lady! I feel amazing after your workout! I love being consistent with all of my workouts! This workout was so much fun I loved it! I crushed it! You always do amazing and excellent job!
Happy Monday. Great sweat today to start! Let’s crush this week 💪🏻
Good morning! I crushed it!!
Loved it! Thank you! I can do hard things💪🏽🔥💛 mindset is everything!
yes. Great Monday work out- pushed to keep those heavier weights- and crushed it! Thank you!
I crushed it. Thanks for pushing me Sydney.
Happy Monday! Wow, I can go heavier than I think!
hello everyone - wow Monday morning has both my arms and legs shaking - those deficit lunges were no joke - they got me hard!! happy Monday - crush it
"you can do hard things! Wow, I was able to finish the ab move with a 25l bs weight! My 15s felt light, moved to my 20 lbs, then you have to try 25 lbs. Thanks, Sydney for helping me with my confidence and getting stronger!
Sydney! What a great start to the week! Love the training variables and pushing myself. Carrying this into my water intake today-drink that H2O!
L3 D1 Cmon!! We got this!! Crushed it!! 💪❤️🔥
✅happy Monday!
Thank you Sydney. Flexxing my confidence muscle right here
Bring on level three! 30 minutes and full on sweat!!
Great Monday challenge!! Sydney at the end of the ab set said challenge yourself with an ambitious weight. I looked to my side and saw my 20lb dumbbell lying there so I grabbed it and was able to do the whole last set with it!! First time going that high in Wei for my abs and I surprised myself!! Pretty proud of my efforts today! 🔥🔥🔥🥵🥵🥵🙌🏼🙌🏼🙌🏼💪🏼💪🏼💪🏼
Way to go - keep pushing yourself! We can do more than we think we can!!
Day 11 complete. It was rough since I was so tired this morning.
Great workout. The biggest limiting factor for me was my grip strength. 30 minute full body strength is my favorite.
Happy Monday! Great start of the week! Love the workout! Thanks Sydney!
Crushed this one - thank you! The 4 mini-workouts perspective resonated and helped. Love that perspective!
GREAT 👍 CHALLENGE WORKOUT 🏋️♀️ TODAY!! Sydney, Dustin your dedication and inspiration, ambitious me every day!! I’m 4:10 H and 99.5 lbs, I started workout 🏋️♀️ with dumbbells from 4 to 10 lbs, now with your encouraging I’m up to 10 to 20 lbs and some exercise, very, very happy 😃 and proud of you 👍 for helping me to get there. God bless you!! ❤️You!!
See you tomorrow 🥰😍
This was a good setup with the same muscles grouped together. Way less weight swapping needed, so didn't have to pause for the first workout in ages. Added on 10min of ab work because those are the only muscles that aren't sore after last week 😂🔥🔥🔥
Awesome!!!! 👍👍👍👍👍 ...... Thank you so much Sydney!!!!🙏🙏🙏🙏
I did the last half of my workout with my baby girl!! She loved it and I held her the whole time, moms we can do it!!! ❤❤
Starting Monday motivation strong 💪🏼 managed to curl my 15lbs today 👍🏼
A few adjustments doing this in my hotel room but still challenging. Thank you!
Flexing my confidence muscle!!💪🏾
We crushed it 🎉 And we loved this quick and intense workout 🙏😍 Getting stronger together ❤
The burn is real!!! Level 3 lets go
Week 3 let's go!!! 🎉❤
I was thinking about sending you a message letting you know I needed more inspiration and pep talks during the workouts recently BUT during the row portion of the workout you absolutely delivered!!! I was about to quit and was doing all the self talk to do so. Luckily your voice was louder and stronger than mine when I needed it the most!
I love how you keep me motivated! Keep it up!!!
Sydney thank you! I’ve on week 12 recovering from foot surgery and working out with you 3 times a week.
After a almost a month of doing this program I finally was able to do 25 pound curls!!!
I am back to normal after my bike accident… using heavy weights again!! 👏🏻👏🏻👏🏻👏🏻
I love this format. This entire month is the way I love to work all the time. Thanks Sydney!
This was a good one Thank you Sydney this was definitely a FAVE❤
LOVE the start of Week 3 Sydney. GREAT Start!!!
Level 3 Day 1! Crushed It!!
Whew...good start to the week!
i'd give you a thousand thumbs up if I didn't have severe arthritis in them! I've been doing your programs for at least 2 years and love them. I am so strong.....except when i have to work around my hands/wrists and my lower back (soon to be fixed) issues.. I do work around them but wondered if you had options for some of what you are doing that will help those of us with bad wrists. thank you! i love your videos and workouts. I'm 68 years old and plan to be as fit as possible by the time i'm 70. And for now, I'm doing pretty darn good. I can match your weight on many things. (not overhead presses, though! You are a machine!) My husband is impressed that i am starting to do 25 pound bicep curls. woohoo! Keep it up and any help/options would be appreciated.
I felt super locked in on this one and lifted my heaviest weights yet. It feels good to feel strong.
Thank you Sydney - i'm starting off my week with you & all the crew!! Love ya!
Love the 30 minute workout!
Hi Happy St Patrick’s Day I do some yoga workout and exercise in All Aprils and Augusts
I have been feeling so crapy this week, but I did this one again😊 twice this week!
I love a full body workout and I'm loving this program. I'm leveling up during each exercise and each week to crush it! Thank you!!
I love these fast ones! It's especially good today since I overslept. 😬
I crushed it 💪🥵 thank you Sydney
🙌 YES!!! Loved this work out!!!
Hey Sydney…. I have been following you for years and your workouts are always a challenge and I love. Keep up the great work ✨🎉✨🎉❤