45 Minute Speed and Agility Circuit NO EQUIPMENT NEEDED Workout | SHRED - Day 16
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- Опубликовано: 22 авг 2024
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Today is a speed and agility workout so be ready to speed things up! This workout requires no equipment so just make sure you're ready to push your intensity! We will work for 30 or 45 seconds and rest for 15 seconds throughout the workout today. GO CRUSH IT!
1. Jog and Sprint intervals
2. Middle quick feet call out to slide lift or right
3. 4 skip claps and 4 high knees
4. open and close hops forward and back ward
5. high knees and backpedal tap down
6. curtsy hop and freeze
7. one foot to two feet hop forward then vertical
8. scissor chops down mat and hop outward
9. 5 high knees and turn 45 degrees
10. ladder agility down the mat and vert jump
11. slow eccentric squat on one leg and land on two
12. slow two legged squat power jump and sprint on landing
13. 1-jog 2- skip 3-sprint
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In this workout you are training with me, Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer and Fitness Nutrition Specialist. I am a fitness trainer is Charlotte, North Carolina and was a Division 1 athlete at West Virginia University where I was a national qualifying high jumper. I use my knowledge from my NASM certifications, bachelor’s degree, nursing school experience, and my elite athletic background to lead you through workouts designed to make you a stronger, more balanced athlete. My goal is to get you closer to your goals with each workout!
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I hope you LOVED this workout! I was so sweaty and speed and agility it my favorite kind of cardio! Let me know if you crushed this workout and if so, share the workout with you friends and comment below that you CRUSHED IT!
loved
Crushed it and it crushed me 🤣! Awesome way to start my day 🙌❤🙌 Thank you for providing us with diverse workouts every single day.
Love you queen🥺🥺💘
Crushed it!!!
Thank you Sydney! I love all your workouts and your positivity!! Keep Shining!! 💯🌟
OMG OMG OMG! I literally CRUSH the darn thing. I have been working out with Sydney since 2018 and the transformation of my body is incredible. My boyfriend tells me all the time "babe you have the body of a 20-30 year old" and guess what I'm 61 years young soon to be 62. I haven't posted something in quite sometime but today I felt compelled to because this is one of my all time favorite workouts! Let's go Sydney squad - Do the darn thing! Make it a great day everyone!
👊🏻👊🏻awesome!
Thats amazing!!!!!! Sydney is the biggest blessing!!!! she has changed so many lives!
Congratulations to you, way to go!!
Way to go Deb!!! YES GIRL!!
Amen. I’m 61 as well. 62 in May. Bring it on. Thank you! sydney
When she said “you made it to your cold down”, I thought “what! Really? I can’t believe I made it” lol 😂💚
Right? I was like, "already??? Woo-hoo, I made it!"
I was literally dreading working out. I thought " It's gonna take too long. I don't have the energy" but this was fast and fun!
This is gonna be hella sweaty but i cannot wait 🥵 Lets power through this, sisters! ❤️
You called it 😂! It sure was sweaty!
Boys work out with her too ya know. Lol
@@clydedopheide1033 apologies, I didn’t mean to divide and motivate.
🥵Sweaty is an understatement
Me encantó!!!
My sister recommended you. I have been a personal trainer for 12 years, easy to motivate others, but sometimes hard to motivate myself. I used to teach group fitness classes. I MISS that! 1.5 years ago I had a hysterectomy and found it VERY hard to get back into working out. Taking Sydney's classes everyday gives me the sense of going to a class with a big group of friends, even tho its just me in my garage. She gives me motivation to push through EVERYDAY! Plus I know my sister is doing this along with me at her home 200 miles away! Thanks Sydney for bringing it everyday so I can too. 51 and getting stronger!
Holy molyyyyy that was so intense!!! I was dying- way to push us Sydney!!!! Great job guys, that was a tough one!!!! We crushed it thoooo!!!!
Way to crush it!!!
This was very fun, sweaty and breathless! The time flew by. We crushed it!
Oh boy, this will be a sweaty number today ... but we can do it together👍🏻💪
Being in Australia I love that I can preview the workout at 7pm the day before I smash it ...lol get it everyone and thanks Sydney you motivate me everyday🙂
Yep love this time of night for our next day workout preview💪🏼
I work out at 8pm/9pm uk time I can’t do mornings so I have about 10 hours to read the comments!
I do the same in the uk😂 I do it early morning and they are not released until 10am uk time so I’m a day behind ❤️
Same! I’m in Australia too!
Same! I'm in Perth WA and love getting the preview the night before 💕
oh sydney- you killed me! I miss "pregnant sydney" that focused mostly on balance and strength- but, this former marathon runner knows that THIS is what I need right now (by how hard it was to complete) so thank you for lining up these workouts for us even while you enjoy baby ARI!!! so glad you are taking time for your own body to rest and recover!
Is anybody else doing these workouts on the July 2022 playlist, while Sydney is out on her break? I just did this awesome Speed and Agility workout, and I crushed it! Sweat is dripping, and my HR was UP ⬆😅. Thanks for still taking care of us while you're gone Sydney ❤
I am! Today is my rest day so I will be doing this one tomorrow. I remember this from last year and this year will be a bit different as I am about 23 weeks pregnant. But way to go for crushing it! You go woman
Yes! Following any of the Sydney calendar workouts that I can do. If it is too much for my wrists, I will choose another oldie!
@@vanessarico369 Hi Vanessa! It's good to take a rest day, for sure (especially, I would think, when you're pregnant!) I take 1 or 2 days a week to rest, but usually do some stretching or walking, or just some mobility exercises. All the best to you in your pregnancy, and have a great workout tomorrow!
@@veronicahancock3245 It is fun to go back and do some of the older workouts, they are awesome! I remember the programs we did these past couple of years, so fun and effective. I have to modify some of the workouts, or do a different one sometimes, too. My issue is my lower back, but I am usually able to modify, and still get a good workout. I hope your wrists feel better soon! 🤗
Hands down one of Sydney’s best speed and agility videos! Please please please more videos like this!!! 🙌🏻
Good morning, Sydney Squad! I crushed this workout at my girlfriend’s house in Kansas while it’s snowing outside. This was the perfect workout because it required no equipment which my girlfriend doesn’t have at her house. I hope everyone has a good day and I’ll see you tomorrow!
I’m revisiting Shred in lieu of August Fan Favorites. I never usually comment but I loved this workout so much I felt the need. This is probably my favorite No Equipment Cardio so far. No abs or floor work in between to break my elevated HR was wonderful. Don’t get me wrong, I love abs and floor work in general but it was a really nice change to stand the whole time and keep my HR up with similar but creative moves. Thanks, Syd!
I liked the format as well. Burned more energy than usual, not out of breath, and the modifications protect my spine.
Steam is rising off my body after that sensational speed and agility workout 🥵 Anyone else??? Sydney - you always keep us on our toes, literally and figuratively, with all the variety and motivation you offer. Thank you for giving us your all every day. We are giving you the same 🙌 💪🏼🔥
April 20th RIP! I'm dead. That was hard yet incredible! I have a hunch that Month 1 of Summertime Fine 3.0 is going to look a lot like today. I pushed hard and took a couple extra seconds when I needed to. I feel like a strong athlete. Sydney is building us up to get stronger and to constantly push us in new ways. Show up ready to push your hardest. Get it! Get it!
So proud of you as ALWAYS Stacie!!!!
@@sydneycummingshoudyshell you're an incredible trainer 🙌
Agility is one of my all time FAVORITES! So proud of everyone who kept pushing through even when the sweat in your eyeballs made it hard to see! Functional at its finest. Sydney thank you for not only teaching us to train for longevity, but also keeping things fun and candid.... ALWAYS. Go crush your day, friends!
Yes amen!! I am so proud of you Alexandria!!
2nd time around I Ioved it all the more!!! Speed and Agility workouts are my fave cardio workouts because I feel like I can keep up and the athlete in me feels like I'm back in my prime preparing for the next season!!! This time though we are just preparing ourselves for each season of LIFE!!! Way to word squad!!! I love getting to do these old workouts again because I missed seeing Sydney dancing at the end to celebrate a job well done!!! Super sweaty and LOVING it!!! 💦💦💦💦💦💦💦💦💦💦🙌🏽🙌🏽🙌🏽🙌🏽🙌🏽🙌🏽🙌🏽🙌🏽🙌🏽🙌🏽🥵🥵🥵🥵🥵🥵🥵🥵
Enjoyed it just as much the 2nd time. I always think "I can't do that" then I try and I do. Yay me! Love seeing the pics of baby Ari and family.
I really enjoyed this one!! Time just flew by!! I can say you breeze through this, but keep that intensity and it will be a even better sweat!! Have a great everyone!!! Stay amazing!!!
Totally agree!!! Way to go girl!
I think “let the sweat fall!” needs to be a new tank because holy smokes this left me dripping in it today!🥵 Crushed it even with a small two minute break I got back in and gave it my all! Fantastic work everyone!
Great idea!
Fast & Furious - Explode! Crushed this workout!
Sometimes agility makes me furious, but I got through it and that was my GOAL! Feeling powerful now.
I was so sad this morning - this totally helped lift my spirits. I'm still kinda sad, but feel much more empowered. Thanks Sydney and all y'all out there
Ready to go in my hotel room in Dublin.
Week 1 of July 2022 Completed!!! I loved the single leg squats + double leg hop
WOW!!! That was the slowest one for me!!! Great job!
Most BANG for my TIME is DARN right 🎉
Coach Sydney is the BEST ❤. I’ve been working out with HER for 3 years now and I tell you…no workout is a walk in the park! My mental strength has increased tremendously because that’s what I need to focus on strength & conditioning and so much more ❤
I love your style!
I’m love you programs!
I love your positive energy!
Wow.! This workout was so difficult, yet so worth it. For anyone wondering how many calories this burns, I burned approximately 800 calories. Obviously this number will differ from person to person depending on whether you are a beginner or not and depending on your weight too. I have been working out regularly for 5 months now and my heart rate was up at 131!
Wheww, the sweat is pouring 🥵💦!! It’s incredible how much quicker and more powerful I feel by consistently working out with Sydney! Thank you for an empowering start to the day ❤️!!
0 to 100 in 5 seconds. Crushed this. Thanks Sydney.
I don't see many guys commenting, so as one I want to comment I really liked the routine, and thankyou so much for the daily workouts!
it took me an hour to finish it because I had to pause the video many times haha. But I crushed it! thank you Sydney.
Today is my early day at work and I honestly almost didn’t come workout this morning, but I’m SO glad I did. Cardio is not my favorite but this was an awesome workout, my favorite cardio workout by far!! I enjoyed this one. I hope y’all crushed this with me. Soo sweaty, Crushed it!! 😁
I'm so proud of you for showing up!
Sydney kicked my ass!! I thank God for you.. You really don’t know how you have changed my life and others! ❤️❤️❤️
🗣Crushed ITTTTT! Sydney got it out me today but it felt great! To say I didn’t even feel like working out today - but I did & gave it 100%. Let’s keep it on the gas pedal.
Generally I do not enjoy cardio days but I thoroughly liked this one! Lots of variety for every level!
So excited that I broke some mental barriers today by actually trying some of the jumping. I was able to do most of the workouts without modification, although the scissor feet was too much lateral jump for my knees. But it was AWESOME to realize that I could do some jumps, after years of not even trying.
Yay for you! We did it!
When I saw the title of this workout my smile dropped I am not the most agile person and it is not my favourite form of exercise but I CRUSHED IT! and loved it!!!!! Thanks Sydney x
First outdoor work out this year as the sun is shining in the UK.....oooooh my!!!! SWEATING!!! got some lovely rosy cheeks going on right now!! Thank you Sydney!!!
LOVED THIS! Second time round, as part of the new July calendar and always love the cardio workouts! So tough and sweaty but so good! ❤️
I was literally just thinking “she hasn’t done high knees in a while.”
She saved them all for this workout! 🥵
And I’m sure my downstairs neighbor hates me lol
This was intense!!!! Started off hearing my brain rattling in my head and my stomach sloshing around but walked away feeling much more agile and strong in my body! 💪🏼 if you’re reading this, keep going!!!
Today I had to sprint to catch the bus -- and made it!
Thank you, Speed and Agility!!
Speed and agility...the BEST cardio!!! Loved, LOVED IT!!!
Whoa! Just like yesterday's, this workout is 🔥! Love today's format, too.
Omgosh that was so much FUN!!!!! My favorite were the Middle quick feet call out to slide lift or right. What I love about Sydney is that she makes working out so much fun and real. She's genuine and just so amazing. Sydney if you ever read this comment ...THANK YOU. The fact that you show up for us even when you might not be in the "mood" or going through your own personal situations that could excuse you, shows so much love. Thank you!
Omg my favorite kind of cardio!! So sweaty and I feel so good!! Sydney is SO GOOD at what she does!!!
I absolutely loved this workout!!! Since I've been doing your videos I feel so energized and so good!! I have hypothyroid and its amazing how I feel just by doing your workouts! I love the dance at the end! I was in hip hop class in high school,so doing excercises like this reminds me of dances I used to do! This was so fun!!!!!!! Let's keep dancing and working out!!!! 😉😉😉😍🤗
You are amazing! Thank you do for all you do for everyone daily - your workouts, your talks, your encouragement, and so much more. I hope you know how much you are changing peoples lives for the better. This was intense, but you kept us motivated throughout the entire workout like you always do. It goes by so fast, with so much sweat. You are beautiful, inside and out! We love you and appreciate you!!! SHRED DAY 16.....CRUSHED IT!
Once again we crushed it!!! Thanks Sydney! 💃
Ever since Sydney became my trainer in March 2021 I have began to like cardio she makes it fun in a sweaty way 🔥🏃♀️❤️
I crushed it, thank you so much for pushing us to do and be our best. Please give us more like these!!!!
My sweaty hair kept smacking me in the eyeballs! What a great workoit
This one was intense! Definitely still working on moving my body efficiently in these ways but it felt great! Dripping sweat this morning! I earned it 💪
OMG..I've done this workout 1 year ago and had forgoten how hard it has been...thanks for this remind!
Oh yeah, it's 4/28/2023 and I crushed this workout again! I love Sydney's speed and agility workouts! 👍😁So fun, and a great challenge for cardio and also balance while moving. I'm so sweaty, and pleasantly tired. 😅
Oh my goodness! That was intense! I earned the sweat😅
Lashes about to sweat off 😩😩🙏🏽
Sydney goes “this would be fun” me “let’s do fun” 🤪 and WOW the workout when so fast. So out of breath, so much sweat! Love it! Go Sydney Squad! #strongertogether
Hi Sydney, istg I cried during the cool down. I hate cardio but somehow i did this whole thing🤯 never felt so proud of myself, thank you thank you so much to make me believe and push myself. Love you tons.
Can’t wait!!
I just can't do the cardio days with all the jumping- my knees and my arches just ache 12 minutes in! going to do the sports cardio from Saturday instead.
Edit: I stayed and crushed it. I needed that speech at the end- agility is just something I need to work on!!
I am SO proud of you for this mindset!!!
ROCK ON! you’re an inspiration!
As an athlete I have been looking for workouts that challenge me and this one did, I am literally drenched in sweat and I can fully say that I CRUSHED IT!! Thank you Sydney🙌🏾🤍
This was *EXPLOSIVE* ....crushed it , gave my best!! If some one had asked me to do this a year ago I would've died just thinking about it...but today after following u almost daily for a whole year I was able to crush it. Thanks a million Sydney, thanks a lot. I owe my fitness to you and you only!!
Gosh this was so intense 😂😅
sydney: use your arms and don’t cover your chest
me with my dds and walmart sports bra
👁👄👁
Wow! Who knew I could sprint!?? We did it team!!!
One of the best workouts yet. I really needed that cardio EPOC push. I think that’s what’s been missing in my workouts. Taking this on the road too when I go on girls weekend. Thanks Sydney for making it fun and I do t have to think. HR up to 170 real quick. And then back. Gonna feel good all day now
I was not looking forward to this one but it ended up being lots of fun! Super sweaty and feeling great!
LOVED today's workout!!! I think it was my fav from all of SHRED so far! Please bring more of this!!! 😍
Crushed it AGAIN! Thanks sydney for not playing around and making the most of my time!
Looooved this!!!! I didn’t realize how much I’ve missed these speed and agility workouts!
Me too!
Wow I loved this workout... thank you Sydney :) I finished in a puddle of sweat... had a shower and I have more energy now than when I started Yay xxx CRUSHED IT Well done to everyone else who CRUSHED IT!!! SO much love
hello!!! Sydney many thanks for those thousands of workouts you have on YT. im traveling and I just do no equioment every day and I fill awesome… great job Sydney you are beautiful and beyond ❤
Popped in for a second time and I liked it even more than I did the first time. Great library here!
Absolutely hated this workout but I didn’t quit
This one delivered! I was winded but pumped, challenged but crushed it! YESSSS
FANTASTIC! It was challenging but it felt so easy and short! Very clear and nice explanations from Sidney. You rock, thank you!
I had already "liked" this workout from the first time! I'm so proud of myself!
Not gonna lie, when I saw what today’s workout was, I was not excited, not a bit! But I showed up, and crushed the heck out of it, at the end I could have gone another 30 minutes, it was fun as heck. Maybe I’m stronger, I think I am, but I also dug into the challenge to move out of my comfort zone.
Thank Sydney for another way to prove to myself that I am better today than yesterday.
It was a blast!
Thank you Sydney I loved it!!!! Agility and Speed my fav kind of Cardio!!!!! I crushed it and I am here, I loved it and I am so proud of myself!!!!! Thanks again WOW
Let the sweat fall! My daughter and I did this work together 💗
This workout kicked my butt and I loved every second of it! It was probably the most I've ever sweat in any single workout!! 💪
This whole program is just pure awesome! Every morning I look forward to my evening workout time once the kids are in bed and I very rarely am too tired to work out (when it’s leg day I tend to make that excuse....). Thanks, Sydney, for keeping me active, motivated, strong and sweaty!
I am off the calendar by a couple weeks, so just completed this. It was great! I did get a little psyched out when Sydney said - this is exercise 5 and 6 - only have to get to 14 or 15! Try not to look at the clock...and did the math....oh my goodness.... Had to rethink to “just one exercise at a time”....
I like that you told us this is the only workout you are attacking each day. I have always wondered the same. Great workout for me away from home today. Thank you!
Si dynamic!!!! Perfect work out for Tuesday!!!!
August 2022 and I'm doing this program. I'm loving it. It's so rewarding when I have sweat dripping in my eyes!
Saw Sydney's outfit and heard the warm up music and got nervous for the intensity. I actually loved this work out! 415 calories burned and super sweaty!!! Sydney makes me not fear cardio only workouts!
Holy moly, that was so hard but so fun and I made it!!!! I love speed and agility!!!
I am SO proud of myself. I used to hate cardio but sticking with your programs has made me better and I CRUSHED that workout 🥰
I worked hard, did my best, and crushed it. I felt functional and agile! Great workout so Thank You!!
Loved this workout. Love all the cardio in this shred program. I am a runner turned to Sydney workouts this past year as I got older. Love the workouts when we get our heart rates up. Takes me back to my days training for basketball, volleyball, and track. Thanks Sydney!
Okkayyy....phew!!! That was a burner!!! Thank you!! Had to psych myself up for this one...but always so different! 🌸🌷
I though I would do this and today's emom workout together but boy am I spent after this only!! I pushed so hard I felt my heart was gonna explode out of my chest, felt so good to do a cardio workout with none of the conventional cardio moves. LOVED IT, Sydney is really bringing it this week.
😅Thank you Sydney. Crushed it again on 2022! Hope Mama and Baby are doing well today. 🤗
This workout flew by! I wasn’t excited about working out but once I started it i loved it!!!!!!!
I LOVED this workout! Would love to have more Speed & Agility in the future! Will definitely takes this as a travel workout!
Not a dry spot on me!!! Wow!!! You ROCK Coach SC 🤟🏼💃🏻👑👠
O my goodness. This was incredible. I don’t like cardio workouts at all. But this one was amazing. It’s going on my do again list. Thank you Sydney.