Quick POWER Arms and Legs HIIT Workout | STF - Day 45
HTML-код
- Опубликовано: 15 июл 2024
- Welcome to your new favorite workout for quick full body strength! I had such a great time filming this one for you, make sure you let me know how you did when you're done and keep pushing to stay strong throughout the weekend with your nutritional choices!
Grab your JULY program calendar here! shop.royalchange.fit/products...
For the ultimate STF experience, join the Sydney Squad for nutrition guidance, accountability, and lives with me to help you in your journey! www.royalchange.fit/sydneysqu...
Make sure you give the video a thumbs up, comment, and subscribe to the channel!
We will work for 3 rounds of 30 seconds of work for every exercise and the workout will be a circuit style workout. The training variables we will implement in our workout today will be focusing on the powerful and explosive execution of your reps. You will use weights that are considered medium-heavy weight for each exercise to be able to perform more reps powerfully and you will move your body in quick explosive fashion in our cardio movements. Think of agility and powerful strength today moving your body and the resistance with all your might each rep. This might mean you take a few more seconds between reps but the power is all I am looking for in this workout. You will aim for 6-10 reps for each work period and aim for MAX EFFORT!
Exercises:
1. Hammer Bicep Curls
2. Reverse Curls to Supinated
3. Step ups
4. Heel Elevated Squat
5. Reach Back RDL and Sumo Deadlift
6. Tricep OH Extension
7. Lat Lunge to around the world
8. Skull Crushers
9. Front to side raise
10. Kickback and band kickback
11. Plank Drop Down
12. Front/side/reverse/curtsy lunge
#fullbodyworkout #athomeworkout #fitnessmotivation #losebodyfat #howtoloseweight
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
Chapters:
00:00 Workout Introduction
00:23 Warm Up
02:23 Curls and Step Ups
09:23 Heel Elevated Squats, Deadlifts, Tricep Extensions
16:24 Lateral Lunges, Skull Crushers, Front to Side Raise
23:24 Kickbacks, Plank Push Up, Lunge Series
29:55 You've Made It To Your Cool Down! 
Хобби
I really needed that pep talk today. I needed a reminder that showing up as less than my best is better than not showing up at all.
I have to be reminded sometimes that my "best" even at less than 100% is still great. My 70, 75, 80% are pretty strong. Perhaps you need that reminder too ❤️
@@meganfryar2762 proud of you for showing up!
@@meganfryar2762 I’m proud of you Megan!
Agreed! Amazing reminder! Way to show up and get it in!
way to go!!
Tier 3 is so much fun 🤩 🔥 let’s do it ❤
Totally agree, I've been loving Tier 3 too!!
I was thinking the same thing! I’m loving every minute of this tier ❤
Way to crush it
Great Job!!
Anyone else feel like this workout just flew by?!.. I looked at the clock and was like ohhhhh no we are almost done 😢this one was so much fun! Loving this STF
Way to show up and show out!
Yes it did and I was not wanting to do it but I stayed with it
This week’s workout I absolutely loved it !
I agree with you, this just flew by
@@kimberlylopez4751 these have been great. Hard but good!
YES!!!! Me too.... I was like wait what ? one minute left !? Sooo good! loved this workout💖
Great job crushing it Kimberly💪💥
I started your workouts during COVID when I stopped going to the gym. I'm 62 and among the many reasons I love your workouts, I like the stretch routines you've made available, the tips you always give regarding correct form, and most of all, your down to earth personality 😊
You are amazing! Way to get it done!
Proud of you!!
ALRIGHT SYDNEY SQUAD. RISE UP ⬆️. WHO’S UP GETTING THEIR ARMS AND LEGS PUMPED UP? LETS GOOOOOOO!! LOCK IT IN 🔒
I'm proud of you! Good work today!
Amazing job today, very proud of you!
Great work!
❤❤😊
@@marissanorris9663❤🎉
this is possibly the best 30 minute full body I've ever done... the time flew, I'm dripping sweat (I live in the tropics so it's in the 80s here) and she hits every body part with mobility and strength throughout
Soo sweaty here in Québec 73 feeling 84😅 way to go!! 🎉🥵💯
Crushed it! If you are reading this, know that I am proud of you too!
Well done
Back at you, you’re awesome.
Great job to you too!!
Saturday mornings while-the kids-are-still-sleeping-workouts are truly wonderful. Thank you, Sydney ❤️
Nice work 🎉
Isn't it? It's a time we give to ourselves before giving our energy to out kiddos❤
Let's go guys. Have an amazing day xx
Great job today!!
Crush it
Great job 👏🏾
let’s go sydney squad! 🤗🤘
Nice job!
Proud of you!!!
@@marissanorris9663 thank you friend, same to you!
@@SabrinaC2613 thank you friend, proud of you too!
I used to be a runner but fell out of it when I had kids. I still run on Saturdays when I can with a group, but it’s more a walk/run. Ever since starting your programs, I have felt myself becoming so much stronger and a better runner. Today, I didn’t walk at all. I’m always so excited to do these workouts. Feeling amazing and loving it.
Amazing job today 👏🏽
What a fun Saturday workout!!! Really need to get my nutrition back on track after the 4th of july festivities. The 3rd block was my favorite with the around the world!
Hope everyone has a great weekend!!
Great job 👏
Great job
Awesome week! Looking forward to a rest day after working so hard and ready to start the new week!
Great week Melissa - enjoy the rest day tomorrow.
@@deborahfleck4184you too Deborah!
Checking in to say I’ve showed up again and completed the workout despite being in the hardest time of my life so far. 💗
Great job crushing it!!! Making yourself a priority is #1!!! Hoping things get better for you soon.....sending hugs🤗
On our way to the beach and was able to crush this in hotel gym this morning!! Love taking you with me when I travel. What a sweaty one that was!!! Thank you for everything you have done for me. I am confident in my strong body to wear a swim suit on the beach!!!
Way to go! Enjoy your trip!
Great job! We are headed to the beach today and confident I can bring these workouts with me 💪
Proud of you 👏
Powerful 30 minutes as we have come to expect from Sydney - we crushed it! Extend this energy and pride off the mat and enjoy the beautiful day!
💯✨️
Whew! Super pumped about the progress I've made on step ups! Great job everyone!
Way to take note of your improvement! Good job today!
Keep Up the Good Work Sydney!😊
Great job @troycrawford9044 you rock!
🌞STF 2024 Day 45,week 9 done, great job everyone!!!! 🌞
Good job!
I almost talked myself into taking a break today when it wasn’t my rest day yet. But I remembered “consistency.” So I got up and did this workout! Proud of myself and all of you who felt like this today! We crushed it 💪🏽
Amazing job today EVERYONE! ❤
She was right, this is our new fav workout! Short - check, spicy - check, great music- check check check! ❤
Last workout of week one in SFT final month. I can honestly say, I wasn't feeling this one - pressed the start button and away I went. Glad I did it. Been at the cottage all week - had company on and off and still did every single workout. Looking after me first so I can look after everyone else. Have a great weekend everyone. See you Monday.
Great job 👏🏾
That last circuit was 🔥🔥🔥
We showed up, so proud of you teammates! Thank you once again Sydney for an amazing workout. Have a wonderful weekend everyone!
Great job on crushing this! Happy weekend!
Loving all the sweat that has been happening this past week.🎉
I always feel energized after your workouts! Thank you for always showing up for us.
Quick, fun Saturday morning workout! I feel so much better from it 🤩. Great job everyone!
Good Job
Quick and spicy is just how I like it!😘 Loved all the combo movement and I am breathing hard and sweaty from head to toe!!! What a fantastic week 1 of STF Tier 3! Crushed it!!! 🥵🥵🥵🔥🔥🔥💪🏼💪🏼💪🏼☀️🌊🏖️🌴🦩
Agree!!!! SOOOO GOOD! Great job crushing it girl💪💥
I crushed it today, even though it was struggle to get myself here. I'm proud of myself for showing up! Your pep talk brought me to tears, Sydney. Thank you for showing up and encouraging me!!💜
I CRUSHED it! COVID has nothing on me! great job everyone-thanks Sydney
Congratulations on crushing the workout - hope you're feeling better soon.
Day 45 has been crushed!! Great way to end the week!! Thank you for another awesome workout!! I'm really proud of everyone!!!😊
Great job 🌺
Happy Saturday! That workout was fun! I felt so energetic in this ! I loved doing this quick one on a Saturday to start my weekend off strong! Happy Saturday everyone!
Loved this workout! Nice job today!
Good job Melissa!
I didn’t like this one yet I pushed through and I’m glad I did it! Some days it’s just about showing up and working even if you aren’t connecting like you like! Great work everyone!!
nice work on still doing it!
Loved this one!! Definitely worth the early wake up 🤪 thanks, Sydney!! Great job everyone!!!! Get it!!!!!!
Proud of you for crushing the workout. Enjoy the rest day tomorrow.
Today was not an optimized day. I didn't want to workout but I showed up anyway and I'm glad I did. It was good workout and the perfect length for my unmotivated attitude.
Crushed this workout, even though I'm not feeling 100%. Proud that I shows up for me.
Well done 🎉 hope you feel better soon 🌻
❤ nothing better than a sweaty start to our Saturday! Great job everyone!
Wow I can actually see my strength shine on those up and down planks!
Super proud of you, keep going!
Good morning Sydney, Dustin and Squad!
Feeling incredibly Strong 💪 We finished today first week of Tier 3 , Day 45!! Amazing work 🏋️♀️!! My body was on 🔥 the whole time!! we crushed it, . Great job everyone!
Thanks Sydney, Dustin finish Your weekend enjoyable and happy!! Love ❤️ to baby Ari 🥰🥰🥰❤️! See you Monday
Whew.... sooooooo good!! 🙌🎉💪 Have a beautiful Saturday!!! Proud of us all!!!
Proud of you
I'm so proud of everyone who does these workouts!!! They're not easy, but we push through and finish strong. 🎉❤🎉❤ Great work!!!
proud of you!!! it is hard on the holiday weekend--we did it!!
What a great workout this morning! Way to go everyone! Tier 3 week 1 complete!!
I showed up on the most unoptimized day ever! I will use this accomplishment to move me forward. Great job team. Thank you Sydney for the workout and as always, your motivating kind words.❤
Amazing work 🎉 keep pushing
Happy Saturday Everyone! What an amazing workout to start the day 😍
I crushed it! Thanks, Sydney and Dustin, for this super amazing workout! Love and appreciate you both xoxox ❤️💪🥵😘
Good morning squad. Made it to the gym super early since I have to be at work early today. Proud of that and I didn't sleep in. Loved it crushed it! 👍🏋️♀️💪🔥🥵💦😁💜🦸♀️
Great job this week everyone! Day 45 and week 1 of tier 3 done!!!
Did Monday's and today's workout. Skipped the very last exercises because they weren't connecting with me. Still crushed it 💪🏾
Crushed it! Cannot believe how sweaty you can get in 30 mins! Love my ghost ST Punch pre workout!
Your words are even more powerful than your workouts. Thanks for leading us into a healthier life. I’ve been training with you for +3 years. ❤
Definitely dripping sweat after this workout even though no cardio! Enjoyed the HIIT work!! Crushed It!!
So happy to have this in my life! Thank you, Sydney!
This was great! thank you Sydney and thank you Squad. Keep showing up! Move with love:)
Good job today!
Thank you Sydney! Another excellent workout. Well done everyone
Great job everyone you did a awesome job. See you all on Monday. 🎉
Best one to crush in a good while. Love this one. Also, Sydney, take your own advice: "when you're sick..." Your community can function if you take a sick day. ✌️
Loved that this workout didn't stop! Nice work to everyone who hung in there. You CAN do HARD things!
I love workout combinations like these because I feel like I can get more out of one muscle group why the other one gets rest. smash it loved it ❤
I’m on the road travelling, but my dumbbells come with me. No excuses to miss my workout 🥵💪🙏
That's it! Love the dedication!
Week one tier 3 compete. It is so true today was one of those days that I needed to work harder but I did it and did't give up and quit. I crushed it!
Such a fun week that ends on an incredible class! The varieties of movements really ease the challenges❤Have a great weekend everyone!
Absolutely loved this workout today! Tier 3 is fire!!
Love those quick, tough, busy workouts that have lots of variety. Thank you Sydney!
❤❤Loved this! The circuit style kept me moving quick and my heart rate up.
Crushed it ✅ have a great weekend everyone!
I crushed it! That was such a fun, fulfilling workout! Thanks, Sydney and team. Proud of everyone for working out today!
Crushed it! 💪🏼 great job today everyone! ❤
I can't believe qe are doing tier 3 already....great workout everyone. I always look forward to my morning routines, best way to cheer up and start my day!!!
Happy, healthy l, strong.
Happy weekend!🎉
So didn't want to show today....so glad I did anyway!
So proud of you for showing up!
This might just be one of my favorite workouts 🎉😊
That was a Monster, BUT WE CRUSHED IT!!! Awesome job!!
I loved this format! This was my favorite workout this week for sure!!!
And Week 1 of Tier 3 has been crushed! Great job for getting to this point Squad! Let’s crush the rest of this program!
Woah!! So much fun!! I had an energy rush in the middle so I could push myself!! Will definitely do that one on another day for sure!!! ❤️🔥💪✨️
This workout felt like 10 minutes!!! Loving the shorter intervals, did this along with yesterday's tabata and I feel like I've had a total body workout 💪 👌
Ah, yeah that was CARDIO! 😂 Thanks Sydney and way to go Squad! 🎉
Crushed it today! still catching up to the workouts after the weekend!
This workout was awesome- quick and engaging. Syd’s words really spoke to me at the end. Happy weekend!
Crushed it 🏋️♀️. Great job everyone 👋
This one was definitely quick and spicy!! Maybe it wasn’t my best, but I got it done 🎉 Great job everyone!
I almost did not press play this morning! We spent yesterday at an amusement/water park and got home very late. We slept in and were slow to move this morning. BUT, I am so proud of myself for sucking it up and pressing play. That was a great workout, as always! Have a great weekend!
Way to go Victoria! That will be me next Saturday! Going to use you as motivation to get it done after our water/amusement park day!💪
@@Tracy-Guilford I definitely could’ve used a mid-day nap today, but I held out! You’ve got this!!
I really didn't feel like working out today, but I showed up & put effort in. I am so grateful!!! 🎉🎉
That workout flew by once again!
Woohoo week 1 tier 3 done! We crushed it, steppin it up squad! 🎉
Way to go! Keep it up!!
Loved loved loved the variety in this workout!!
Thank you! Perfect workout to start the day for a busy weekend!!
I don’t love the verbal barrage during cooldown but lately I’m hearing the words of wisdom throughout my day and it really helps! Thank you for the expertly planned workouts!❤
Hey yall. I CRUSHED IT! ON A SUNDAY LOL. I was out of town but I did it today. See yall tomorrow in the A.M.
Good job to everyone for showing up for this workout!! 🏋🏻
This workout flew by, yet I’m left so exerted and sweaty 🥵. These short and spicy workouts are no joke 🔥! I’m loving Tier #3 already 🥰! Thank you for this session, Sydney! Great job crushing the first week of the last tier, team 👏🏼!
Crushed it. One thing, though, I always work out fasted. Have been for years, and it serves me well. Lots of research supporting the benefits!
I crushed it! Nice job everyone!
That felt great Sydney! Thanks again and the peptalk was much needed after the rough family holiday... lol
Two workouts today to catch up from 4th of July weekend! Party hard work hard. Let’s gooooo!
Me too! Good job today!
Crushed it - felt so good! Way to go, Everyone! 🎉❤
Great work!
Your messages are hitting home lately I love the mental coaching you bring to us as well as the physical!
Getting to this workout a couple days late but it is my birthday and I am so proud of starting another year here with you all!! So proud of everyone who crushed it🎉🎉🎉❤❤❤
We did it!
Short and spicy - definitely did get my heart pumping.
Amazing combos!!! Loved it!!! What a challenge 👏🏾🙌🏾🔥🥵💪🏽💪🏽💗💗💗💗