At-Home * LOW IMPACT* Lean Strong Legs Workout | STF - Day 23
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- Опубликовано: 4 июн 2024
- Your lower body is going to LOVE this challenge today! You can do this workout with your challenging weights but if you need to dial it back for yourself you can just use your bodyweight. Movement is better than not moving so on days where you're tired, just move at a lower intensity!
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We will work for 3 rounds of 45 seconds of work for every exercise and the workout will be a burner to really target our quads and hamstrings! 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:
Goblet squats
Sumo deadlift
Walking lunges
Lateral Lunges
Back squats
Step ups
Heel lifted squats
Sumo RDL
Left leg RDL
Right leg RDL
DB squat x 2 and RDL x2
#legworkout #athomeworkout #fitnessmotivation #losebodyfat #howtoloseweight
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I just want to acknowledge how hard Sydney is working!! We see you going for those heavier weights and pushing yourself harder and harder every day. We are so proud of you!
Great job! Our trainer is amazing! You are too for being here!
Oh yes. She works equally hard and that is the best motivation we have.
Yes, she’s such a motivating goal setter! ❤
So true…. Even fanatic me can’t keep up with the heavy weights. 😜
Great job today for finishing the workout! You go Girl!
63 yr old man follows our great trainer ❤ she kicks my butt every workout. Thanks Sydney and all my workout partners across the world!!! ❤
Proud of you! Keep it up! She's a specialist at kicking butts!
I hear you. 60 and proud of myself and proud of you!!!
GREAT JOB!!!!
you are doing what most people sleep through! go you!
You’re doing a great job!
“If you need some sort of positivity, first thing, give it out and then second, be able to receive it.” Such an awesome reminder ❤
Great job for crushing it today 🥵😮💨🔥💪🏼
Great job today!!
It is an awesome reminder! Thank for writing it down!
Yes, give good and it will come back to you!😊
I’m a little late to the STF party, I just found her channel last week. But, I’ve been enjoying this week’s workouts. Kudos to everyone who finished it too! 🙌🏼
Welcome and good job! ❤️
Welcome and great work!
Welcome! Stick with it you’re going to love Sydney and this community!
Welcome!!
Don't stop! I've been following her for four years and feel so much stronger than I ever did just running. Weights are everything!
I’m dragging but I’m here.
If it was not so late here in New Zealand I would be with you but I can't really do a workout with my eyes half closed lol
That makes two of us but we’re here and we got this
@@VickyClark-kd5rt Same! 9 PM is not my ideal time for a workout lol
Same!! Rolling out of bed now. Cmon let’s get it done.
Great work!!!!
My legs are jello. Thank you all for being amazing team mates that push the limits a little more each day. I'm proud of my body and so thankful for the ability to do these workouts.
My legs are jello too! Great job finishing through the burn!
Currently feeling the jello too😂🫠 Great job for completing it!
Great work. Jello is awesome lol
I am so happy you said “so thankful for the ability to do these workouts” thank you for the awesome reminder no matter how hard we have the privilege of being able to do it
In all 5 years I’ve been working out with Sydney, I think this is the most I’ve ever had to pause it. I’m still struggling with fuelling properly because my body is struggling dealing with my heartbreak, so I felt really winded and weak. I really wanna feel strong in my body while my inside mentally feels so fragile so i’ve been trying to force myself to eat and sleep but it’s really hard to achieve my normal right now. On the bright side I was about to quit with 17 min left but I stayed and just kept lighter weights.
Hang in there. Your heart will heal, it just takes time. Great job on pushing yourself, on finishing and on showing up when you could have easily sunk into the couch. We’re rooting for you, we’re on the same team, keep fighting.
But you showed up and committed to killing it! 🔥
BUT you showed up and crushed it! One day at a time. Grace is the best thing you can give yourself. ❤️
You got this! Pushing through and finishing with tiny breaks is still winning! ❤
You did it!!! The best thing you can do for yourself!!
I did it. I have been reveling at the fact how your workouts Sydney have changed my life. I work each and every day at home with you which I thought I could never do. I am proud of myself for being resilient and consistent and that is because of an awesome trainer Sydney. Friends we are lucky to have guiding us❤
Proud of you way to keep pushing!!
Showing up is so hard yet so rewarding!! Great job!!!!
That is awesome! Well done 😊
Great job!!
You did it🎉 great job!!
My body is so confused why I’m not still sleeping right now (5:26am) but we’re here and knocking it out! 👏🏽💪🏽
Great job!!!
Try the Ghost burn 20 mins before the workout! That will fuel you! 💪🏻
You showed up, great job! 👏🏾
Awesome job crushing that workout!!
Amazing work!!
Sydney, thank you for all you do! You are killing it. You have a community full of people who are grateful to have you as a trainer.
You did it!!!🎉
Way to go
I agree🎉❤
Keep crushing it proud of you🎉
You crushed it. Good job!
WOOW!! We made it!! That was hard, but we can do it!🤩
We did it, great job!
That was hard! Proud of you!
So hard 😂🙌🏾
You should be so proud of yourself! That was not easy
Nice work!! 🎉
Legs are feeling strong. Grateful to this community for the positivity and inclusiveness!
Great job!
Great job, everyone!! Was anyone else waiting for a 60 second rest? 😂😂😭
Great job today! The longer rest might have been nice ;)
Yes 60 would've been nice lol. Way to go! 👍🏋️♀️💪😁
Congrats on finishing!
YES! But we did it! Proud of you for persevering through the shake!!
Wow! That was a tough one and we did it! Way to go everyone!
We did it!!! Awesome work!!!
Great job!
Way to go!! We did it.
That was a scorcher! You made it! 🎉🎉
I'm so proud of myself. We crushed it. Praise God for a healthy body and an amazing trainer.
You did it! Praise God!
Oh burning, my hands were not wanting to finish but my legs said WE GOT THIS!!!! Great job everyone!
Same! Congrats on finishing ❤
This one here is no joke! WOW! Watching Sydney push up in weights really helps me gain the courage to do the same. We ALL went hard today and I am so proud of all of us!! Great job everyone.
Proud of you for having courage and working hard today!
Whoa!! Legs are 🔥 great job everyone! Kudos to Sydney. Thanks for another killer workout gang. Its freakin amazing to start seeing that fat burn off and muscle coming out! Never thought I could do this at 52! Thanks Sydney for restoring my confidence and keeping us fueled with truth about wellness! ❤
Great job!!!
Seriously! Terrific effort today!
I’m soaked in sweat!! Such a good workout. Great job!! 👏🏼
Kudos to you! I am 64 and still trying to get that sweat on and stay strong!
Excellent leg workout everyone! You are stronger than you just were!
YES!!! Great job!
To all of you working your 🍑 out and giving all-you-can-eat have, leaving on the matt (or workout space) I see you, I'm with you, I acknowledge you, you're doing amazing!! Keep giving your best out there and keep working towards the best version of yourself. Don't give up on yourself. You've got this!!! Put love for yourself above anybody and anything else because this world would never be the same without you in it!
Love all the love is given here, and I hope you all can feel some from me as well ❤
Thank you, Sydney, for all you do!
Love the Sydney quote :) Great job today!
There is a thunderstorm and i want to stay in bed, i have a monster headache....but guess what that don't stop STF....reading the comments reminded me of why. Thanks gang, lets do this!!!!. Happy Wednesday 🎉...Thank you Sydney! 😊
You did it! Great work fighting through those blockers!
Heck yea! Way to go! This wasn’t an easy one to push through but you did it! Up 1,2 down 1,2!
I am loving this tier of STF! Pushing myself to weights that I never thought I could do. I'm proud of everyone for showing up and doing the work today!
Way to go!!! Keep pushing!
Proud of you for showing up!!
That was tough!! Great job to everyone!!
Way to go!
PROUD OF SHOWIMG UP❤
Way to go!!
Now that was a great workout! I can’t believe how much I’ve improved already - and we’re just over 1/3 rd through. Never thought that at just shy of 65 I could lift more than 15 pounds total. And here I am doing squats and RDL’s with 20 lbs in each hand!! Amazing job EVERYONE for showing up and doing your best!
Great job. Keep going!!😊
"We made it thru this crazy workout" 😂✨️❤️🔥 great job everyone.. pushed the hardest my wrists could handle.. 😅🥵
Great job showing up and crushing it!! Super proud of you!!
@@julianadolski1742 💯
Awesome job!!! Let’s do this together!!!
Amazing job!!!!!
Sweaty and Heavy! What a workout to start a Wednesday! Pushed hard, had to hit pause once to catch my breath, but hit play again and pushed hard to the end. Happy Wednesday!! Great job everyone!!
Pausing doesn't matter nearly as much as pushing play! Way to persevere!
This was a tough workout 😅 but I made it. I challenged myself with heavier weights and I did a good job. So proud of myself and all of you here! We are all strong!💪 Thanks Sydney 😊
Amazing job❤ Proud of you and everyone! 🥹
Great job 👏💪❤️
May I just say that Sydney has been BRINGING the FITS lately?!
Yesss🎉!! You've got this too!
Congratulations Awesome job 👏 🎉
Yesss! great job today
So cute 🥰
I just want to acknowledge how hard this has been to be consistent but so proud! So proud Sydney for how hard you are working too!
Yes! It’s not easy but I remember Sydney’s words to show up for myself! We’ve got this
I'm so glad and grateful to be part of this community. I'm accomplishing things that I never thought of only a couple of years ago. Can't wait to keep moving forward with everyone 😊
Awesome job!
Strong and sweaty! Never underestimate low impact. Happy hump day y’all
Amazing work, i’m sweaty right along with you! 😊
Ahhh that was fire 🔥 anyone else saying "down two, up two" in their heads for half the workout haha!
Yes! Down, one two, up, one two. Lol 😂
Me!
These workouts are my obsession! This was tough but you pushed us and I made it!!! 🙌💪
Proud of you!!! We’ve got this! 🏋🏻♀️
That was a tough one! I modified things as I am rehabbing a serious ankle injury , but I’m really proud of myself for showing up and continuing to work towards getting better. Anyone who showed up today who is dealing with a tough challenge in their life , I am proud of you!
Great job today! This was tough one for me and I'm not rehabbing from an injury! You motivate me!!!
@@user-zg5uc9lu9o thank you for your kind words, hope you have a great day!
Whew - we did it! Great job everyone! I may not be able to walk tomorrow but at least my legs will be ❤🔥
Keep up the good work!
Congratulations everyone we crushed it 💪 together 🎉
Congrats, we made it!!
Holy cow. That was tough. And it feels amazing to finish it strong. So proud of everyone!!
Nice work!!!
Great job!!🎉
Great job!!!
Wow super proud of myself - legs are the hardest day but I pushed myself to my heaviest weight ever today and I crushed it - now for a cottage cheese flatbread filled with grilled chicken and salad!! So proud of everyone that crushed this workout!!!!
You crushed it!
I didn’t want to get out of bed this morning after a sleepless night with my toddler and a storm but so glad I did! Leg day crushed ✅ great work everyone!
Way to crush your challenges and the workout!
That was tough and here I am still standing. Way to go team! Proud of you!
Way to go!!! It was hard and you did it!! 🎉
We did it!
This is one of my favorites!
The tough get going! Super proud of this outstanding leg workout. Let’s go Summertime Fine!👑💪
Nice job! Keep it up 👏
I’m a sweaty mess after this workout but so proud of myself for showing up and pushing hard. Sydney, I tell everyone I know about you and I’m just so grateful for your channel. Workouts with you are one of the most consistent parts of my week and they have made me more confident in so many ways. Proud of all of us for continuing to show up!!
Same! Good work today!
Holy moly, great leg day!! Thank you Sydney for pushing us (oh so gently) to do our best. ❤
Good job! This was a hard one for me to start.....but those encouraging words from Sydney really help me push!
That was hard, but WE did it together!!! Thanks everyone!!!
It was so hard! Great job sticking through to the end!
We sure did!! Proud of all of us!!
Amen to that! My hammies are hummin’ and my quads quakin’ but I feel AWESOME!!! Great job everyone!
Oh man, that was hard. I killed it, you all killed it. Way to go. Also thank you, Sydney, for sending out the ripple of kindness - I need that! So do a lot of people around me.
Congrats on crushing it!!🎉
Yes this one was really great. Congratulations on you!
Loved the leg pusher today. I’m 18 weeks pregnant and just need these programs to feel energized and capable to be present in my day❤
Wow! Great job! Depending on symptoms, it’s not always easy to work out in those first several weeks. Thanks for being a great teammate!
No words😅 way to go Stephanie! One exercise at a time. 1,2 1,2😊
Great job today! This one was super tough and you stuck it through!
Whoa 🔥 hammyquads 🔥 What an awesome sweat sesh! ❤ We can do hard things! 💪🏼 Way to go everyone!
Great job!
So happy to be here. 2 weeks post-op and getting my strength back!!! So blessed
Happy day ! Hit a PR .. I didn’t realize I was going the heaviest I had ever done previously until I heard Sydney say she had ..celebrating the gain and being present to realize progress is happening.. Good job everyone !! Showing up consistently can’t help but to get results!Happy day ! So thankful !
Great job!!!! Proud of you!
Feeling strong and taking on some cardio hiit to finish this off!
Great job!! 💪🏼💪🏼
Great job today!! 💪🏽👏🏽
Great job today! I had the worst migraine yesterday but I’m grateful to be here
Hope you are feeling better!
WTG on showing up.
Great job everyone ❤❤ leg day fire! This year I have been sick and injured more than 50% of the time but I realized today that working out with Sydney really has taught me to push through those things and come right back to the work, in fitness and in life ❤ love u girl!!
Great job, way to go!
That workout was everything she intended it to be! Yes us!! We did that! Legs on fire!! Ripple of kindness starting now!! Love y’all!!
This one was a MOTHER after yesterday's back work 😳
Way to go everyone for just hitting play! And use your 'workout words' when needed! You got this!
Proud of you for showing up!!
Sydney, you’re amazing and I can’t thank you enough for providing these amazing programs for us. I’m stronger than ever before.
To all of you out there also following Sydney, you’re amazing! I know you worked hard today; keep showing up and keep up the great work!!!
I’m so so in love with all these workouts! Ironically an app by Sydney is the only one I’d pay for out of all the RUclips workout channels I watch! But she’s the ONLY one NOT done it cause you can tell she truly cares more about money and providing workouts for all ❤❤🎉
Proof of you!!
Props to you Syd for your heaviest RDL yet! Have a happy and healthy day!
Way to go!
That was tough but amazing! Great job everyone!
Awesome job!!
Amazing job killing that workout!! 🎉🎉
Day 23 DONE! Thank you all for showing up! I am so grateful for this platform Sydney has created for every fitness level!! Ready for day 24!!!👊🏾🏋🏾♀💪🏾👍🏾❤
Props to everyone who is behind the real time program and still going! I had a work conference last week that put me behind, but seeing all the comments from people on the same day as me is encouraging 💪🏼
I'm a day behind you and still going! We got this!
This was a sweaty one 🥵🔥! Leg days always intimidate me but we show up and do the best we can anyway! Thank you for the challenge, Sydney ❤️! Great job crushing it, team 👏🏼!
So sweaty! I feel the same about leg day but proud of us both for crushing it! 😊
Great job getting through it!!
@@FrenchyFaith Yay! I’m glad I wasn’t alone! Awesome job!
@@katiemccormick2850 thank you! you too!!
Holy sweatness!!! I’m drenched!! I usually dread leg days but it was a good one & went by fast. 💪🏼❤️
Great Job! Crazy good stuff! We can do hard things! 💪🏼 🔥
Shewee! That was a burner! Great job all!!!
Being able to receive a compliment as we would give them is hard we are our own worst enemy. Building my mind for a stronger positive me. ❤
A few new things clicked today, I did it!
My biceps are still shaking from yesterday. But that didnt stop me from pushing heavy today!
Holy Moly! Great job everyone!
I may have sat on the edge of my bed for a solid 3-5 minutes, convincing myself to put on my workout clothes and get on the mat. But I did it. Pushed past my own brain and just showed up anyway. Nice work you guys.
So proud of you!
Hello quads! 🔥 Spicy leg day crushed 🏋🏼 well done everyone for pushing through 👏🏼
Great job proud of you!
Crushed it!! ❤ leg days are my least favourite but i got it done as soon as it was posted! 🥳🥳🥳
Proud of you for showing up!!
I'm in the same boat @sophieem6065. Good job for showing up and crushing it. Have a great day. 👍
1 day late , couldn’t get to it yesterday , but made it today ,
Have a good day everyone and thank you Sydney and everyone else out there for the positive and healthy vibes
Right there with you. Just finished it. Good job!
Great job everyone! You crushed it!! Keep going strong.
This one kicked my butt!! Good job, everyone!! ❤❤
Great effort
Proud proud of myself ❤❤❤❤❤❤
Awesome job! We made it through!
Just turned 60 and I’m fitter stronger and leaner than when I was 50 all thanks to Sydney ❤
Holy moly! The sweat is real! That one was 🔥 great job to all of us who pushed through and likely won’t be able to walk tomorrow 😜
😂😂I don't think I'll be able to walk tomorrow either. Great job to you!
I made it through 💪🏼🙌🏼🙌🏼
I am ready to receive kindred & compassion!!! And I’ll definitely pass it on to my team!!! WTG Tram Sydney 💪🏼🙌🏼👏🏼👏🏼
Margie, you rock!! Great job!
Was dreading leg day... But totally crushed it....yay🎉
So proud of myself for working out this morning! We are out of town for a wedding and I set my alarm before everyone got up so I could prioritize this workout without missing out on any time with anyone! Appreciate you Syd! Congrats on your new PR! ❤
That's awesome you made the time! Keep up the great work! :)
I did it. But that was tough. Proud of everyone who took the first hard step to show up today
Honestly showing up is one of the hardest things, proud of you for showing up today. And yeah that was definitely tough 🌶️🥵
Amazing leg work!! We did this 🎉🎉🎉❤
You are amazing!!!
Great job today!
Holy WOW!! That was an AMAZING way to start this Wednesday morning!! Thank you always Sydney! ❤
Nice job! We did it!
I had to stop many times during this workout, more than I ever have before. BUT I paused to breath and DID NOT stop and leave!!! Thank you Sydney for always pushing us and getting me out of my comfort zone and picking up weights that I tend to shy away from. Feeling so strong and powerful after finishing this workout!!!
But we did it!! Proud of us!!🎉
Finished and done! Today was rough since it was such a slow start to the morning . But we did it everybody, great work!!! 🔥🔥🔥🔥🔥🔥 Happy Wednesday
Legs days are thought for me!!
But you did it! Well done!
Great job 👏
I have been following these workouts and Sydney for years!!!! Since Covid basically. I was doing them every day in my backyard and I never felt better!! I just started this program after not working out for awhile and I will say it’s kicking my butt!!! I’m excited to fall back in love with working out and feeling good. Thanks Sydney!!!! ❤❤❤❤
Hard to find the time! But we did it! Another day another dollar 😂❤🎉 in this case another muscle 💪🏻
Haha 😂 another day strong us! Great job! 🎉
Tough one..but awesome workout!!!
I kept telling myself its for me... "For once dont think of anything else and anyone else! Just do it for you!! " ... There you go I made it!! And I loved it!!! Thank uou Sydney for all of my sweat this morning lol
Brilliant workout today, I woke up with a headache and feeling low. But now it's gone. Thank you, Sydney! Xxx
Sydney does that! Glad you rocked it!
Holy cow 🐮 🔥🔥legs on fire
How do I survive this leg day !!!😢😢😢
You breathe and push thru. Like Sydney says- it’s not a race- even if you only get one more rep than you typically can- that’s an improvement. And if you can’t, then, at least you tried your best. Keep going you got this
I am grateful to have found this channel and the amazing group of athletes who follow the workouts as a team from all over! You are the reason I dedicate myself to this fitness journey.
Hi Sydney , I love you ❤️ and I’m very proud of! The changing I see in my body it’s because I have you as my trainer! Very thankful and proud of you!!
We finished ✅ we did it! Day 23 🦵💪I’m proud of myself and everyone that show 🆙 today and was able to crushed it! Pumping without stopping made it more challenge!!
AMAZING JOB !! EVERYONE!!
Sydney is by far my most favorite trainer 😍