40 Minute Full Body Strength & Conditioning Workout | FOCUS - Day 14
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- Опубликовано: 22 авг 2024
- It's DAY 14 of our FOCUS program and I am so pumped for you to crush this workout with me! Today is a full body strength and conditioning workout so be ready to turn up the intensity! We will work for 30 seconds in our strength moves and our cardio moves and complete 3 rounds of each superset of a strength and a cardio exercise. I love this format, it helps you work long enough on your strength exercise to truly feel the muscles fatigue and your cardio is just 15 seconds shorter so you can push the intensity a bit higher!
I used a dumbbell weight range from my 10 pound dumbbell to my 30 pound dumbbell and my jump rope so grab weights that work for you and let's crush it together!
Exercises:
1. Curl, Squat and Press and Turn
2. Lateral Skips
3. lateral lunges with front raise push in and out
4. Mountain Climbers
5. Bicep curl and sumo squat heel raise
6. toe taps on db with punch
7. lunge and lateral raise pulse
8. high knees and butt kicks
9. tricep OH extensions and calf raise
10. Jump Rope
11. Bent Row and kickback on floor
12. Jumping jack chop outs
13. Chest Press and Glute Bridge
14. Burpees
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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 in 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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Hey buddies today is my birthday💛👑👑💛💪💪am ready to crush this,been waiting for it,let's go
Happy Birthday! Go Crush it!! 🎉🎉
Happy birthday nicole!!
Happy birthday 🎈
Have a great day!
Happy birthday! No better way to start it!!!
Happy Holiday week everyone! Sydney I love when you say things like "don't shrug your shoulders"...It gives me the opportunity to evaluate my form and give myself the correction! I sometimes feel like you can actually see me! lol! Thank you for being the best trainer ever!
I really enjoy these tips too. Always help me a lot 🥰
@@ayanaflower زمنم
Omg! I did it!!! My god, it was tough but, I kept pushing forward!! So blessed! Thank you!
That is so true Jenny!! 👍🏻
I don't think it's a coincidence that I didn't start to truly love exercising until I started doing your workouts and taking to heart your encouraging words. What a gift you are Sydney!
Just finished this workout. Sitting here dripping sweat. I'm 51 and I have enjoyed doing this program. Your words, your attitude, and the light you shine is refreshing. Thank you for being my trainer in this season. God bless!
You are the only person who can make me exercise everyday. I used to be so afraid of jumping exercises, because I would feel so tired after just a few seconds, but I can finish your workouts even though they’re a lot harder than the ones I couldn’t finish before. Just goes to show how freakin awesome you are!
So proud!!
I second this! Her enthusiasm actually gets me excited in the morning. Now that's something!
Me too...I so look forward to her workouts everyday! (and I used to hate doing workouts!)
Yay to all of us! I feel so proud of myself for just having the willpower to put on my workout clothes. Let’s all continue this journey to a healthier us!
You are so right. Today i did the burpees jumping and not one leg at a time. It is all in the mindset Sydney instills in us. Even if we have to modify, she always makes us feel that we have accomplished something.
Sydney makes me feel so good about working out, I feel like she promotes it in the best, most healthy way. None of the other fitness accounts I've seen give me such good energy and strength, and the way she congratulates us at the end of the workout... you are just THE BEST Sydney!!!
When Sydney said we only had one more set of exercises to go but I saw 10+ minutes on the timer, I knew she was up to something 🤪 I hope you're all having a great day!
Don't wanna sound melodramatic but your daily workout videos are pretty much the only stable thing in my life right now and it helps me tremendously to keep my physical and mental health so Thank you!
Burpees used to make me cry, literally cry because I couldn't do it but today, I CAN! thank you, Sydnee!
I feel so much better after doing your workouts. Physically, mentally charged for the day! Thank you ❤️
Sydney's Daily Wisdom (18:28): "Your strength is what gets you through. Some days you feel stronger than others. You're always strong." Strength is within all of us whether we recognize it our not. I am grateful for Sydney for helping us discover it on and off the mat!
Overcoming your own mind is so hard. It’s such a powerful muscle….while you try to build the muscles people see build the strongest muscle that people will see from how you look, speak and act, you mind. Be good to yourself today speak to yourself kindly. ❤️
Sydney, I owe you a huge part of my happiness and my mental and physical health. I can't thank you enough for all you did to encourage us to do workouts with you. I really, honestly, truely can't!
I just can wish you all, all, all the best. Love ya ♥️🙏🏼
nothing sound better than..... 'and you have made it to your cool down......'
*sweat pouring, hand shaking... the best feeling everrr...*
I really didn’t want to exercise tonight but I knew I would feel awful if I didn’t. Glad I did!!! Thank you Sydney you are awesome
Sydney, this is one of my faves. I did it again today. Full body, weights, and cardio and lots of sweat! Thanks for keeping me motivated! ❤
Sydney with you I have evolved....I don't have words to thank you for preparing such an nice workout session..that too for free..I.never though will be able to do burpees. At age of 45..but with you I am able too . Keep up the good work ✌️✌️
Day 1 of early morning workouts after being off for 2 weeks with Covid. Not my heaviest weights, but it feels great to finish strong this morning 😊
Oh my god same here!
@@jessicamclean7213 I hope you are feeling better. Glad you are back here with me!!
Welcome back! Take it.slow
@@lisatowle6016 thank you 😊
Strength plus cardio is my favorite!! Intense and fun.
I am 68 years old and I am stronger than I have been in years. Thank you for your wonderful workouts. I have been following you for about 4 years now. Love all the variety of workouts. I really enjoy the full body strength and conditioning. I am so encouraged to keep going when I workout with you. I am lifting weights I never thought I would be able to at my age. You are the best trainer ever!!!!!!
I cried at the end, it was just... wow... I DIT THAT ! Thank you Sydney, love you from France 🔥
I gave it all I got! This is one of my favorite Full Body workouts, Thanks so much Sydney!🤗
Sydney's words throughout this workout kept me moving and really upping my intensity. I came into this workout feeling fine physically but discouraged mentally. Most days I feel just fine about my body because I'm achieving strength and personal goals. Today was not one of those days. I just felt discouraged about how my body looked which translated into lower effort. In the first few minutes though Sydney said something about me being strong, and something clicked. I'm never going to reach my body goals If I don't use the strength I have. So I stopped throwing a pity party and put in the work. My body looks exactly the same as it did when I started, but I feel so much better.
I tested positive for covid the week of Christmas. Thankfully, I am asymptomatic. Although I am unable to spend the holidays with family and friends, it is a blessing to have Sydney here with me during this difficult time. Just crushed this workout in isolation!
Yas! Enjoyed the challenges! And Moxie smiling during the celebratory dance is everything!
When the body just thanks you for a workout... Feeling so good!
Oh yeah! I did the full burpee tuck jump! Woohoo!!! So proud of myself and so proud of this amazing team!!!
I love you Sydney!!!! Proud of you for showing up for us everyday!!!💗💗💗
You and your channel are like medicine for body and soul :* I left the video with such a big smile, and have never felt stronger doing burpees :D
Just did the most burpees i’ve ever done in 30 seconds 😳😳feeling pretty strong after that one! 💪💪
and, you should!
My daughter introduced me to you. She's followed you for a long time and is strong! You are such an inspiration, and I thank you for everything you do and for all your encouraging words! I'm trying. I can't always do all the exercises (DEFINITELY NOT the same form--lol), but I'm getting it done, and I know that's all that matters. :-) Thank you for being you.
Did this workout from our holiday getaway rental in McHenry Maryland!!!! No excuses, even though I had no dumbbells I used my bands and just made it work.
IT DOESN'T TAKE MUCH OUT OF YOUR DAY AT ALLLL TO GET A WORKOUT IN !!!!!!!!!! IT GOES BY QUICK AND YOU FEEL AMAZING AFTER!!!! YEAH BABY!!!! 🥰😍🤩😛😋😛🤗🤗🤗
Thank you Sydney! That was a very important workout today. It was one of those days, and whew, thank you so much.
Strength and Cardio combos will always be my favorite 😍.
I love when we get to see Moxie even for a few seconds at the end! Great way to start my day. A great workout and a cute puppy!
Me tooo! lets start a Moxie fan club LOL (jk). I don’t have my dog with me because I moved out of state and my family kept him, so every time I see Moxie gives me such joy and happiness.
#ididthat Great start to the next chapter in my life. Starting my traing at the hospital as a PCA. LPN certificate is getting closer every day. #forevergrateful #icrushedit #iamproud #iamworthit #happy #healthy #strong #onlygettingstronger #sydneysquadstrong
My absolute . FAVORITE format!!! Just.loved every minute!!! Love the pup at the end too!
Oh my! I am on Holiday and did not want to workout this morning! I rose to the occasion and surprised by myself by powering through! Greatest gift ever, besides Sydney, I can now do a full round of great burpees!!! Couldn’t do that last year!!! Sixty-five years strong!!! Pretty good for an old lady! 😁
I crushed it! This was PERFECT combination of strength and conditioning. I did 7 straight burpee's in the last round....the real way. I am so proud. I am pushing myself out of what is comfortable and doing things that are hard and challenging and I LOKIE IT!!!!!! Thank you Sydney.
I know I can count on Sydney always being here ready to give me a great workout. Thank you.
let’s finished strong and starts the new year stronger 💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻
I showed up, gave it my all, and CRUSHED that workout!❤️🔥💪🏻❤️🔥💪🏻❤️🔥💪🏻❤️🔥💪🏻
I can see my coach Sydneycummings 5 years from now touring the world and spreading her philosophy of work out all around the world, thank you so much sydeny for putting me with courage and bravery through this workout I crushed it and I did it for my self you will always be the best and the only one 💪🙏❤
Woohoo loved having weights back today!! I missed them last week! Thank you for the constant encouragement! See you tomorrow!!!!
Definitely proud of finishing this one as I am not feeling super great today but I still showed up and gave it my all!!! Loved this workout! WE DID THIS!!!!!!
I’ll echo another person hear and also tell you I NEVER liked working out until I started doing your work outs!!! Thank you!
back after a couple of slack weeks...my body and muscles have returned to their jelly state! won't do that again. thank you sydney for always encouraging your peeps!
This workout completely shocked me. I was intimidated at first but loved it after I got started.
I really needed this. Doing on Tuesday because yesterday I was such a mess. Thank you Sydney for carrying me through this journey.
Way to go “Sydney Squad! for giving your all in this magnificent workout!,🏋️🏋️
Sydney We Love you💐💐💐
Sydney because of you I can do anything!!!!!!!! 🥰😍🤩😍🤩😍😍😍
Sydney, you are simply the best trainer! You show up day after day and expect us to do our best, not be perfect. You feel what we feel by doing the workout alongside us and that is why your cues are spot on. We so appreciate your passion for fitness, health, happiness, strength, and resilience.
I always love the pep talk at the end!
Great workout! Yes - I am sweaty. Loved seeing your adorable dog. Could Moxie come every day, please? She/ you both bring smiles to my face. See you tomorrow morning. Donna
Love this workout and crushed it. Stdney you are a gift from God to me.💝
I think that last set of burpees at the end was really my best set ever!! Thanks for the encouragement!!!
Been working out with Sydney for over a year now. Focus is my favourite program so far 🙂
I did this! For me and my mental health, you are an angel Sydney, I am sane thanks to your workouts and your mindful thoughts everyday! Love u!🥰
Sydney's Strength and Conditioning workouts Rock!! Hope for more of this in 2022!!
I just did that! Never miss a Monday!
This workout flew by. I like the format.
Crushed it!! This was my favorite workout!!
I ❤️ strength and conditioning!!! Setting a goal to take ALL the advanced options!
This is my favorite workout right now! I do it almost every Sunday, it’s like a weekly ritual!
Lately I have not had the motivation to workout but today I did your workout and I am glad I did. Today was fun and sweaty.
Good job everyone
A great workout to start this week. 🥵 I am frustrated with myself for not focusing on my nutrition like I wanted to, but these workouts help me to get the momentum and motivation back. Love Sydney, Dustin and my Squad! Keep crushing it this week everyone!
Thank you for posting daily. For FREE.
Accessible movement 🔥🔥🔥
I DID THAT and proud to say I GAVE IT MY ALL...WHOOOO OOOOOO💃💃💃💃
Crushed It! Thank you Sydney, for putting out such high quality work outs that I can do regularly. I appreciate it so much!!!
My 21 yr old son and I just did this and we LOVED it. I have my whole
family working out to Sydney ❤️💪🏻
I did it! Great workout Sydney, it flew by and I so appreciate your words when you say it's ok to drop weights or switch up when you need to. You always inspire me to show up and do my best. I'm so happy you're my trainer!
Crushing it one exercise at time!! Feeling great and accomplished! Holiday Blessings to everyone
I train after work and if the day has not been very good, when I listen to Sydney saying "It's Sydney and this is...", everything becomes great 😊
Thank you for your encouragement and positivity! Definitely was not feeling strong today, but you reminded me that even on days like this, I'm still strong. Great work out as always!
What a great full body workout! Sydney makes these workouts FUN!! Thank you.
Favorite workout of the focus series!! Make more like this please!! Your a beast Sydney!!
Thank you dear Sydney!!!
I do not feel working out today but i swear Sydeny knows what to say “some days it feels like you’re strong. Some days it feels the opposite. Doesn’t change the fact that you ate strong” ☺️ Thanks Sydney ❤️
Want to let you know that there are a lot of people crazy like you arround the world thal addore you. This was my Christmas morning workout. Greetings from Croatia
That might have been the best workout I have ever done!!! Mentally, I was so in it, I was so eager to push play this morning. Physically, I felt like a BEAST!!!!!! Thank you for another favorite workout Sydney!!!
This was the best! And so are all of you!
Unbelievable workoutttt! Feeling strong, resilient, and FOCUSed!! Beautiful post-workout speech today too, so inspiring! It's really made my day! Thank you! Xx
Thank you so much Sydney for this work out. Today was the first time, I was able to do a complete burpee. May not have had as many reps, but I nailed it! Also, I am now able to do mountain climbers Yay! I appreciate you and your work outs so much. Thank you Thank you again.
Woo hoo! Congratulations! 🎉🤗
Loved this work out and love Sydney. I feel you are actually right beside me pushing me and not in a video!!!!!!
Haven’t been working out as much as I would like and so glad I picked this video to get back into it!!! Thank you Sydney ❤️❤️❤️
Feeling great after completing this one. Thank you for your eternal positivity, Sydney!! 💪
Crushed it! I am so proud of myself, thank you Sydney!
Great workout! Plenty of variety, total body strength and cardio. Loved it! Sweaty mess = success!!
This workout was so hard - but so awesome! The strength and conditioning are some of my favorites!
Thank you so much for your workouts, Sydney! I have been working out with you for a while now! And I honestly can’t think of my daily routine without your workouts. By the way, I LOVE MOXIE! Everytime she shows up my day is complete!!! Regards from Spain, and thank you again xx
Thank you for always pushing me to do my best🥵. Today I was able to lift 20lbs for my chest press. Thank you for always motivating me and yes this is my mental therapy. This helps me with my grief. God bless you 😘
I knew I saved this workout for a reason!! It is BEAST!! Thank you!! Feeling strong
Burpees knee tucks! Love love love. Absolutely brilliant workout, with everything left on the map👊🏾💪🏾🙏🏾❤️
I get so excited for the strength and conditioning workouts!!!
So truly thankful for you Sydney! I took a break from working out last week for medical reasons and it's been emotional and I was losing motivation but I feel so much better after this workout! love the full body challenge, it helps me feel strong and healthy again!
Thanks Sydney for reminding me how much I love dumbells! You definitely kept thing interesting with variety workouts. Litterally pulling us to the finish line of ending the year with strength and consistency and especially when we needed it the most!!!
my goodness, that was nuts!! Loved this workout, so happy to see cardio back. I’m so proud that I completed this. I’m suffering from a cold (not covid) and this really helped get my energy back. Thank you Syd!!
Whew I love strength and conditioning! Thank you Sydney :)
WHOA! Way to kick off a week, Sydney! I'm sweaty, but I'm strong.