30 Minute Full Body HIIT Workout | Build Muscle+Burn Fat! No Jumping! | STF - Day 19
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- Опубликовано: 30 май 2024
- Welcome to Day 19 of Summertime Fine! It's full body Friday so let's work and close out this weekday the best way we know how! Grab your Tier 1 program calendar here! shop.royalchange.fit/products...
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We will work for 4 rounds of 45 seconds of work and then we will rest! The last half of the workout will rock 2 rounds of 45 seconds. We will rest for 30 seconds between circuits so watch the up next windows closely so you can get your dumbbells ready to keep crushing it!
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 50 to 70% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body slowly in eccentric portion with a slight pause before powerfully finishing the rep. Think of moving slow to keep your stabilization and then exploding back to the start position.
Exercises:
2 Rounds of 45 seconds per exercise non-stop
Squat to lunge left
Squat to lunge right
*15 SEC REST
Curl and Press left
Curl and press right
*15 SEC REST
RDL to Lat Leg Lift left
RDL to lat leg lift right
*30 SEC REST
Alt Underhand Rows
Shoulder Press
*15 SEC REST
Goblet squat
Sumo Deadlift
*15 SEC REST
Lateral Raise
Tricep Kickback
*30 SEC REST
1 round of 45 seconds each:
Left side plank
Right side plank
*15 SEC REST
Plank Rows Left
Plank Rows right
*15 SEC REST
Shoulder Press Stabilization left
Shoulder press stabilization right
*30 SEC REST
Burpee left leg up
Burpee right leg up
*COOL DOWN
#fullbodyworkout #athomeworkout #fitnessmotivation #losebodyfat #howtoloseweight
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Хобби
Here’s to all of us who didn’t want to this morning but refused to listen to that voice! So proud of us.
Yay! Good job 🎉❤
Great job today!!
Great job today!!!
You did an amazing job...we all did!!
So proud of you!
Here's to all of us who play catch up and do workouts a day late! Getting it done!!
Great job! I do the same!
Yes, my rest days are different so I am constantly playing catch up, but I get it all in!
Me too!! Great job!
Same here! Way to go, getting things done on your own time!
GREAT JOB!!!
Good morning everyone!!! Woohoo happy full body Friday!! Let's rock this party 🎈 🎉
Yeeeah!! Great work, you got this!!
Happy Friday!!! Last two days of tier 1 of Summertime Fine. This was a good one. Enjoy everyone!
Happy Friday! Great job!
Congratulations, you did it!!!!
We did it. Now enjoy the day‼️
Yikes. Those burpees were crazy. Even the cool down was hard 😀💪We did it. Have a great day everyone
You did it! Good job
Great job!
Those burpees. Wow. Congrats you made it thru!!! You are strong 💪
I thought the burpees were crazy too! Great job finishing 😊🏋♀
Good job this morning!!!!
Way to get it done today everyone! So grateful for this supportive community!
What an amazing workout!! Great job CRUSHING it 💪🏻
Nice work!! 💪🏽
Right back at ya!! Good work!
Fantastic Job!
Way to crush it! 💪🦵👊
My 6 year old worked out with me again today. He said his favorite part was the burpees which made me laugh. But we rocked it out together! Proud of us and everyone else that kicked this workouts butt today!
So awesome you had a workout buddy today! Way to go!
The burpees were fun! 😄
😂Proud of you both!
Adroabl! Well done mom
I’m not on real time but anyone who finished this is a badass!!! You go ❤
You rock! I'm not either :)
I’m behind as well! I love all the 30 minute workouts! This one was great-had me out of breadth a few times!
Good job! I’m behind too
Great job!!!
We can do this everyone. None stop action for 30 minutes. Sweaty, heart pumping. 😮
Fantastic job - way to go. Have a great day!
Killer 30 minute workout, but I’m feeling great! Way to go everyone 💪🏼💪🏼
Favorite part was the format. Love the back and forth and combos, as well as long sets that make the whole thing fly by. Great work everyone!
You are amazing!!! Great job
Great JOB TODAY!!!!!!
I definitely loved to hate that format!!❤ great job🎉
Agree- love the format!! You’re getting stronger!!!
ME TOO ❤
I am so proud of myself. This is the first time I made it through a consistent month of workouts. This is also the first time ever I woke up at 4am to get my workout in because of an dentist appointment. Who am I? I have so much to celebrate 🥳 Cant wait for tier 2!
Amazing job! Our strong bodies are incredible. Proud of you!
That’s amazing!! Keep going!!
Thank you ladies! We got this!
awesome job
this is so beautiful
PROUD OF SHOWING UPP GOOD JOB EVERYONEE❤🎉
Way to go!!! Great job!!!
Great job🎉
Way to go!!
Thank you - you tto!
Great Job! Keep showing up and showing out!!
Good morning, everyone!
Day 19 done 🎉
Hope everyone have a beautiful weekend!
❤❤❤❤
Let's go start Friday!😊
Great job!!
Well done!!
Great job! ❤
Great job today!
yes! beautiful day here ! Hope the same for you!
Amazing workout today, I did it! I'm proud of all of you who made it too! Don't know you but we're in it together!!!
Great job today :) proud of you too!
Good job 👏
I'm proud of myself for showing up today and getting it done despite being sore and tired !! I did it !!! 💪💪
Great job!! We did it!!
Day #19 done and done. Behind everyone in this program, but proud of us all for sticking with it. We’ve got this!!
19 weeks pregnant and still crushing it 🙌 Best trainer on youtube! Thanks Sydney and team
You are amazing!! Great job!!
🎉
@@alexandrahorman8679 right back at ya ❤️
Excellent! Late to the party, catching up x
"This is hard because we are not staying the same." -- Sydney preaching a whole sermon today! 🤯
Yes! She was tough, but so are we!! Way to go today😃
I loved that so much! Sydney is so wise and so motivating
Amen! Great Job!
That was a helluva workout!! Proud of all of us!! We did it!!
Great job! Way to work!!! 💪🏼
Great job everyone! So proud of us all! One more left of Tier one!
Way to crush it! Amazing!
I was not feeling well I had lots of problems but I still decided to workout anyway now that I finish working out I feel better full of energy I feel like I have no problems thank you Sydney
Yes! This is our time and it makes such good difference in our lives!
Happy full body fri-yay!! 🥳 short and sweet!! I love how this workout kept pushing me when all I wanted to do was take a break! Way to go everyone!! 💪🏻💥🤩
nice job, Cathy!
Holly Molly what was that!!!! The burpees at the end were a killer 🥵 I feel amazing
Happy Friday everyone 🥳🇬🇷💪☀️
Great job!
Well done 🙌🏼
😂. We made it tho 🎉🎉
Great job🎉
Μπράβο για την σκληρή δουλειά!!! Τα καταφέραμε και σήμερα!!!! 💪👍🎉🇬🇷
Good morning from San Diego, CA! Day 19 done and dusted! Way to go everyone! We are crushing STF 🎉
great job!
Great job everyone!!!! YOU DID IT! I'm proud of you. Thank you, Sydney and Dustin for all that you do for all of us.
Great job
Nice work!
way to go
Proud to be able to finally hold a 45 second plank! Great job everyone!
Nice work!
@@stephaniel7053 Thanks Stephanie! You too!!
Good evening, everyone! Just finished!!! ❤❤❤let's continue to crush💪
Awesome job!
I love unilateral work because it really shows your weaker side. Happy Friday 💪🏽
Agree with you. It does show your weaker side and how much strength you have gained. Way to crush this workout. Proud of you
Proud of everyone for showing up and showing out on this Friday morning!!😄
Very proud! It’s Friyay 🎉🎉
Woot woot!!! You are awesome today!! ❤
Proud do you too 👏🏽
I’m starting to love burpees!!! Good Job everyone see you tomorrow!!!!🤩
Same! Good job! If only I could start enjoying mountain climbers 😱
That’s the spirit!! Haha I’m still working on my love for mountain climbers too.. 😅
My whole life I have motivated myself to work out through self-hate and anxiety. Sydney has shown me what it’s like to work out because of self love. What an incredible gift. Thank you, Sydney.
I am proud of you Emily! keep up the great work❤
Way to go! You’ve got this🙌🏻
I was not thinking am going to make it after the leg workout . But here I am after crushing it . More power to all 🎉
Great job everyone!! That first circuit caught me off guard😅😅 but we finished and I’m so proud of everyone!!❤️❤️
Nice job finishing!!💪🏽💪🏽👏🏾👏🏾
Me too😅 I'm so proud of us for making it through!
Yesss that first circuit was a good challenge
Wow wow wow!!! This was so challenging but amazing! Can't believe we're almost at the end of tier 1!! Way to push today y'all and crush it!!
good job!
You too! Keep rocking!
Awesome job today!
OMG! I don’t like burpees at all…. but this one was super fun… i loved it… thank you Sydney for all you give us every day… and you gathered here the best people ever… BIG THANKS ❤
Great job!
Yaaay! Its Friday!!! Loved this workout, short and sweaty 🥵. Enjoy everyone!
Great job!! Happy Friday!
Awesome job!🎉
She came out the gate kicking with this one. I was hoping to ease into it but I knew better 🤦🏾♀️😂
Well done. 👍
Great work!!!
I want to thank you for all the amazing work that you do !
I just had my 3rd baby girl at 39 and your workouts kept me motivated all through my pregnancy. I'm little over 2 weeks postpartum and feel amazing after a cesarean .
Congratulations and great hob
That is awesome!! Keep rocking it.
SO HAPPY FOR YOU!!!!❤❤❤
🎉🎉🎉
Impressive!
Lol, you were like NO JUMPING! And I considered that last part jumping! Whew, I love the confident.
GREAT JOB EVERYONE, WE GOT THIS!
Great job!
Let's gooooo! Keep pushing! We showed up for US!!!
Proud of you! Way to crush it 🎉
Never ever underestimate what kind of burner Sydney can throw into a 30 minute workout! Happy Friday 💪
🎉🎉🎉
Absolutely!!!!
❤❤❤ Whoa baby! That was incredible!!! Great job everyone who has come this far
Way to crush today's workout!
great!
Good morning Sydney fam! Crushed it. The one legged burpee. Hahaha. Ohhhh Sydney!!! Let’s show off how strong 💪 we all are! Have a beautiful day! ❤
That one legged burpee was awesome! Good job getting it done!
@@marissanorris9663 thank you! You’re my first reply on here. Thank you!
We did it y'all 🎉 Tier 1 complete, I'm soooo proud of us. Excited to get started on tier 2. Thank you Sydney for pushing me this month. I had a health issue so had to take some time off but this is just the comeback I needed💪❤️
Good morning! Way to keep killing it everyone!! Happy Friday!
Great job today!!
Today I showed up and showed out feeling happy to do this amazing workout,....Thank u so much Sydney!!! Great job to all Wonderful people who finish this workout...Blessed day to 1 n all.....👍👍❤❤🙏🙏💪
great job today!
Good morning everyone! Great workout today. Thanks Sydney! 😊
Great job!
The single leg burpees were a fun twist! I enjoyed them. Good job everyone!!
Keep it up you're amazing!
I love this type of workout! Flew by! Have a great day everyone 🎉❤
You are amazing!!!
That was an AMAZING workout!! Everyone will be glistening 😅 after that one! Great job everyone and way to CRUSH your Friday 💪🏻
You are amazing!!!
Great job everyone. Loved this workout!!!
Great job
Feeling strong and proud of all of us!! 💪🏼💪🏼
We got this. Common all
AMAZING JOOB 🎉🎉🎉
Amazing work today! 🎉
Good job
Wow. Burpee hard but good
Loved this Friday funday! So glad we’re all together in this! Summertime fine❤️☀️
Great job, Jessica!
🎉 full body Friday 🎉✅
You DID IT!! One more workout in this tier!
Thanks for the killer workout, Sydney! Way to crush it everyone!
Great job!
The stabilization exercises are challenging to me, which is why I love them! Good job, everyone!
Just when I thought burpees couldn’t get any worse- 1 legged ones appear!!! They were hard- need to see them appear again! Love the 30 minute full body workouts!
Amazing job!!❤
Me too! 30min workouts rock!
Let's do this Chris 💪🏼 it's Friday fitness 👏🏼
Great job!!! Happy Friday!
great job everyone! im inspired to be amongst everyone working so hard to be stronger and healthy
Happy Friyay 🎉💪🏻 We did it! Loved the speed & variety, upper & lower 🔥🔥
Great job!
We did it team Sydney!
Good Morning, Team,
Those single leg blurpees, omg! But we did it!
YEAH WE DID! Way to show up!! You’re a rockstar!🎉
Keep up the amazing work
The renegade rows made me feel so strong today! Great job to everyone for showing up❤
This is my favourite kind of workout...full body in 30 minutes. I’m almost 53 and have worked out since I was 14. Thirty minutes is now perfect for my body and I love the 45 second work periods with only 2 sets of everything.
Let's rock this Friday's workout!!! 🔥
Great job!
Happy Friday!😊 Great workout, now to finish out this Friday at work! Great job everyone!🎉
Amazing work today! 👏🏻☺️
Got my sweat on! Whoever did this workout today, you rocked it! Way to go!
Full body Friday 👊🏼✔️ What a challenge. ❤
Good job today!!
Great job
This 61 year old just crushed it!! Thanks Sydney!! 💪
Great job 🎉💪
Inspiring! Good job!
Great job!!
It feels good to get it done!! Let’s have a great rest of the day!!
Don't give up you're doing awesome!!
My toddler is in a sleep regression and I really didn’t want to show up today. I’m tired, but I’m here and I did it. 🎉
Great work . Feels awesome when it’s over 😊
crushed it! Happy Friday everyone!
Great job!
Good job! Happy Friday too!🎉
Holy Sweat!!! 😅 great workout, again!!
Great job!
I am proud of completing this workout! Good job, everyone!
Great Job!!!
Yesss!!! Longer work periods make all the difference!!
It’s only 30 min. We got this!!
Great job!!
Amazing work today!
@@carlyaroman8232 you too!
🎉
Great job everyone! Happy Friday!
Great job!! Keep pushing!!
🎉🎉🎉Loved this workout unilateral work is where it’s at!!!! So proud of everyone for showing up and showing out!!! 🎉🎉🎉
I don't normally follow your daily workouts and just do whatever fits my schedule/needs, but lately the STF is EXACTLY what i've needed ive been doing the daily workout and constantly impressing myself with how strong and determined i can be
Full body fri-yay!!
Happy Friday crushing it 💪🏻
Whoa!!!! What the heck was that??? My favorite part was the rdl to lat leg lift!!! Loved that!! Happy Friday!!!
Agreed!! You are amazing!!!
Hydration-Check! Nutrition-Check! Sleep-not yet there! I'm so excited for each and everyday that I'm awake with the sun (4:45 am)!. My brain starts to think about the day and I cannot shut it off! I'm still feeling great and doing all my workouts with energy. 🤪
Maybe just try to go to sleep a bit earlier since you’re up early to offset it, either way I’m sure you’re doing great, keep pushing!! Tier 1 almost done 💪🏻
Loved that one! One more workout in tier one! We got this:)
You are amazing. Keep up the good work
Great job 👏🏼
Great Job Everyone! We did it!!
Congratulations Awesome job 👏 🎉
We did it!! Thank you for motivating me everyday.
Favorit part of my Friday! Let´s go people👋💪!!
Happy Friday! We did it! Have an amazing weekend!
Great job!
GREAT JOB EVERYONE. HAPPY FRIDAY🎉
you did something this morning most people sleep through! go you!
Happy Friday to you too....
Keep pushing! Love the whole workout, 30 min and done
Morning everyone! Crushed it and that was a fast one! Happy Friday everyone!
that was tough but awesome!!!! crushed it!!
Great job!
Today is my birthday! Happy Friday to all my squadies! What a sweaty but good one!,😅
HAPPY BIRTHDAY 🎉!!
Happy birthday! Way to crush it!
Today is my birthday too! Happy birthday 🎂
Happy birthday 🎉
Happy birthday!!!
I crushed our full-body workout! I’m proud of myself for my stamina today.
Getting back at it after a wwaayy too long break. Happy to be back and sweating with all of you!
Awesome! you're crushing it!!
This workout was all about dedication! So thankful. Have a great day everyone!!!
Great job!
Good morning!! Did it again, proud! And proud of everyone here 🎉
That was tough...feel like I struggled today. But pushed through and crushed it. Thank you Sydney ❤💛 🖤 🇦🇺
Nice job everyone who has crushed this before me ! Loved all of it.....except the one leg burpees at the end Did regular ones for 1.5 mins instead... did not stop and leave :)
Just finished the workout ! That was amazing ! I'm feeling great ! I see every day how my body is forming and people tell me that i'm looking great ! Thank you Sydney ! 👏👏💖
Good morning all the way from S. Korea!!! We got this ppl!! 👍🏽💪🏾
Awesome job!!!