40 Minute Glutes and Abs Workout | FLEX - Day 10
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- Опубликовано: 15 июл 2024
- This is the best glutes and abs workout combo you've ever done! This routine is designed to provide an epic burn in your glutes and abs with supersets. Stay tuned to our up next window for seamless transitions and make the most of your rest periods.
Each exercise will be performed for 3 rounds of 45 seconds, aiming for 8-12 reps per work period. Push yourself to the limit and embrace the burn, aiming to reach failure by the third round. Select challenging resistance levels to maximize your results!
This workout includes a customized Warm-Up and Cool-Down. It's perfect for a low-impact yet intense training session.
Grab your March 2024 FLEX program calendar here! shorturl.at/wHI29
Exercises:
1. Lateral Band Walks
2. Band Bicycles
3. Glute Bridges
4. Leg Raises
5. Split Squats Left
6. Split Squats Right
7. DB Sit Up and Twist
8. Fire Hydrants
9. Side Plank leg abduction left
10. Side plank Leg abduction right
11. Left Leg Glute bridge
12. Right Leg Glute bridge
Chapters:
0:00 - Intro
0:45 - Warm Up
3:45 - Lateral Band Walks & Bicycles
10:00 - Glute Bridges & Leg Raises
16:15 - Split Squats
22:30 - Sit up and Twist & Fire Hydrants
28:45 - Side Plank Abduction
35:00 Single Leg Glute Bridges
40:02 - Cool Down & Motivation
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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’ve gone from 15lbd for split squats to 25 lbs. proud. Good work guys
Me too!
🎉awesome!!
Great work!! I’m still hanging out at 15, this inspired me!
Wow!
🎉🎉🎉🎉🎉
Celebrating everyone that showed up 🎉🎉🎉🎉🎉
Go Sydney Squad!! Thank you Sydney for stepping into your calling, so the rest of us can tune in!
Sydney is taking this program to the next level!! Killer workouts. My body is craving tomorrow's rest day!
Nothing left in the tank. Whew that was a burner ❤
Working hard to earn that rest day!
I have been following you for a few years, and your pep talks have made me so proud of you and myself. You're the best, Sydney!!❤
This is my Public Gratitude to you Sydney . I’m really glad that I found you :)❤️working out with you makes me mentally stronger and better ❤️💚🤗
Did anybody else’s hamstrings scream during that last superset!
Thank you Sydney for the motivation to keep going!
Done! Keeping it going on vacation.
This was one of my favorite GLUTES W/O! Thx Sydney!
I love when glutes and abs are paired. Awesome workout!
This is one of the best glute workouts I've ever done. In fact, this entire program has been 🔥🔥🔥🔥🔥🔥so far!
Thanks Syd! Love working out with you🎉
Saturday workouts are the BEST!! 🎉❤
Thank you Sydney! great workout!
Glutes on fire!! Thank you Sydney for these amazing workouts!! So appreciated❤.
I have been working out with Sydney for over 2 years now and still get emotional when I hear “I’m proud of you” or “you’re doing a great job” thank you for the constant encouragement ❤
Yay! We completed our supersets week, and I can't wait to see what Sydney has going for us next week! 😁I love how she's focusing on different training variables in the workouts. This helps to keep our muscles guessing, not getting complacent, but getting STRONGER! 💪
My glutes were fired up in this workout 🔥and I'm feeling great!
I crushed it 💪🥵 thank you so much Sydney
Day 10 of Flex let's do this!!!
Great job everyone!
Day 10 of Flex already!! Let's finish this week strong 💪🏼 wishing you all a Happy St Patrick's Day from Ireland ☘️💚🇮🇪 have a great weekend everyone ☘️💚
Fingers crossed he turns the stone 🤞🏻☀️
Serena festa!!!
Happy St. Patrick’s Day to you!!!!
Day 10 crushed! It feels so good! Happy Saint Patrick's Day
Slainte!!!
@@sweetcuppincakesify same to you ☘️🇮🇪
Happy Saturday everyone 🙏🥵💪
☘️☘️☘️ lucky to have this channel ❤
Crushed it!!! Loved this workout!!!🎉
Greatest part of my day always!!! Sydney always has the BEST message; the most important reminders to keep going. Don’t know what I would do without this group! ❤
Powerful combo - loved this 40 minutes workout. Have a fabulous weekend!
awesome! Thank you Sydney, The other day you reflected on where you have been and speaking at SONY. I committed to working out with you on 3/17/20 - same day they told us all to go home. You have been a constant positive force during sad, firghtening, unreal times. And here we are ! Thanks!
My Glutes are on fire!!! Thanks 🔥🔥🔥
Amazing work everyone!! Crushed It!!
👑💪love Saturday morning.
So proud!!! So grateful!!
this format was fun!!! I am so appreciative of the "green light" to modify so I can continue with good form!
Such a good Saturday work out 💪🏼🙌🏼 I love the abs/glutes combo!
Wow the glute bridges at the end really needed to push through love the challenge! Thanks Sydney 🎉crashed it 💪
Day 10 - Done 🎉
Feeling more stronger today!!!
Thanks Sydney.
CRUSHED!! Thank you!!!
Great work out as always. So grateful for this community and our amazing trainer and her crew
Good morning Everyone! Glute and ab workout crushed!! What an awesome burn 🔥 !! Have a great weekend!!
Thank you Sydney. I have been showing up since the first workout of January 2024. I am doing a great job and will keep showing God willing. Thank you!
I am proud of myself and crushed it. Glutes burn! Thank you!!
Killed those glutes today!!! I’m thankful for rest day tomorrow. Just gonna get those steps!!!!
❤flex day 10 perfect workout for my very fragile Achilles tendon!!! Thank you so much!😮
I crushed it! Thanks, Sydney and Dustin, for this super amazing workout! Love and appreciate you both xoxo 👌💪🔥🥵😘❤️
Day 10 done !! 🎉
Week 2 complete!!! Stacked 2 x 17.5kg/38 lbs for glute bridges!! Feel like a superwoman 🦸♀️
Morning/Evening Everyone! Happy St. Patrick Weekend💚! Whew my glutes 🍑and Ab are 🔥! We crushed this one together y’all !
Wow killer workout!! 🔥💪🏽worked my hardest and surprised myself with those split squats today!!👏🏾 I was so shaky at the end! Thanks for pushing me!!! 💛🔥👏🏾💪🏽Breathe deep and work hard and work outside of the workout! We got this!! So proud of myself! Thank you!!
CRUSHED IT !!!!!!!!!!!!!!
Flex week 2 in the books! Thank you always, Sydney! ❤
❤ Love the single leg glute bridges but still hate the split squats, maybe some day I won’t hate them so much.
me too😭 I keep hoping I'll like them but ugh... not yet😢 lol! and yes totally agree with you on the single leg glute bridges❤
Great Work everyone!!! Day 10 week 2 CRUSHED 💪!!!! This was harder and definitely a failure workout!!! 🏋️♀️
This one was a good strong burner. Thanks Sydney crushed it hard💪💪💪💪💪🔥🔥😊
Aye yay yay! My glutes!!
Good one! Thanks, Sydney!❤
Great routine Sydney 👏🏾👏🏾👏🏾
I finally recovered from Wednesdays workout, and now my glutes are sore again!
Wow holy side plank work! Ug!!
Completed a day late but we finished week 2!🎉 congrats everyone we did it!! 👊💪💯
Thanks for celebrating each and every one of us! We celebrate YOU and are deeply grateful to have you in our lives, pushing us to be the best version of ourselves. 🥰
What a week of digging deep and feeling SO much stronger after all of that work!!! Loving it, and will DEFINITELY be showing up again and again!
My favorite combo!!!! What a way to finish our week
Happy Saturday everyone 🥳🇬🇷☀️💪
LOVED IT!!! Such a good booty burn🔥🍑 Thank you Sydney💜
Happy Saturday all🍀💚
Dang. I knew those split squats were coming this week😂
Away for the weekend,☘ but catching up now. Received many compliments on my "great legs", thanks Sydney!
that went so fast and yet difficult love the shorts
Day 10 of Flex complete! I had to get the hubby's 20s. So proud.
New sports bra is definitely a reward😂 loved this workout 🔥
I CRUSHED IT! Love the workout, thanks Sydney!
Happy Super Saturday! Great work out and for sure a your glutes will be on fire cause my are on fire!! You got this and stay strong! Enjoy your weekend and stay safe!!
Thanks for hip thrusts early in the workout
Flex day #10 ✅
We crushed it 🎉
Crushed week 2 of Flex 🎉❤
Love it, crushed it🎉
Loved this workout. The final song sounded straight out of a James Bond movie. :)
Buns were burning!
Love glutes + abs!
Crushed it!🏋️♀️💪🔥🔥♥️
Loved this challenging workout today! Time just flew by and I am sweaty and my glutes and AB’s are on fire!! Great work this week squad! Proud of us all!!! 🔥🔥🔥🍑🍑🍑🙌🏼🙌🏼🙌🏼🥵🥵🥵
LOVED THIS ONE!!!!
The side plank abductions were so tough! I didn’t expect to suffer so much, but glad I pushed through!
Great workout 💪 ❤ doing the fire hydrants move👍❤️🙂
Super training, super entrenamiento, Thank you, Muchas gracias.
Happy saturday! What a workout-it flew by!
Love these words… “flew by!” 😂
Thanks!😊
I crushed it ❤Flex Day 10🎉
Whew! Thank you❤
Amazing workout
Wow 🔥🔥🔥
Another great one! Was able to do 1 round of split squats with 25s wooweee! Let’s gooo!! We pushing! Love y’all!
Crushed it ❤
I worked out Monday and then I was hit hard with bad sore throat, ears, and headache, with a super gunky nose, and then it moved down to a chest cough. As much as I wanted to just keep working out, I made myself stay in bed (and mostly off my phone too, for total rest) the first 2 days (yay for a work from home husband), and then taking it easy the rest of the week. Finally did this workout today, but with lighter/body weights. Rest tomorrow and then hopefully good to on Monday!
Is anybody else worried about walking tomorrow! Legs like jelly already?💪😂🔥
Yes😂
LOVED this workout!
I am proud of myself and i crushed it
❤❤❤❤❤❤❤❤
What a great way to close out the second level of FLEX 🥵🔥! Great job, team 👏🏼! Thank you for the challenge, Sydney ❤️!
Morning Juliana! Amazing Workout! You Crushed It! Have a great weekend 💚
@@farrahmcclarity good morning, Farrah! we crushed it together 🔥! im so proud of you! have a lovely weekend!
Loved this one!!
Loved it