40 Minute Toned Legs and Glutes Dumbbell Workout [Low Impact/MINIMAL EQUIPMENT] | STF Day 3
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- Опубликовано: 4 июл 2024
- Welcome to Day 3 of Summertime Fine! Grab your Tier 1 May program calendar here! shop.royalchange.fit/products...
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Are you ready to crush this workout together? Today we are utilizing the training variables around endurance and stabilization to push your body to build muscles and boost your metabolism to start losing body fat. Make sure you give the video a thumbs up, comment, and subscribe to the channel!
We will work for 45 seconds and slightly switch up the exercises each of our three rounds. You will have 45 seconds of rest between each exercise so feel free to just rest, jog in place, or hold a squat to keep the burn going! Some exercise will change just a bit over the 3 rounds so watch our up next window before each round.
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.
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All four products are flavored SUMMERTIME PUNCH to pay tribute to the most epic program we complete each year, Summertime Fine! The flavor is inspired by my favorite tropical drink and my status as a mom, the Bahama Mama so you can expect tropical fruit and a bit of a pina colada aftertaste. What a DREAM COME TRUE!
I will be launching a Lower Calorie CLEAR WHEY PROTEIN, my LEGEND Pre-Workout product, my Beauty + Detox GLOW product, and My Superfood GREENS product! I wanted the 4 products I use daily to help with your workouts and your wellness and I'm so very passionate and excited about all 4 of them!
Exercises:
1. Goblet Squat Staggers *
2. Left Leg Lunge *
3. Right Leg Lunge *
4. Heel Lifted Squats *
5. Sumo DL to Knee Drive
6. RDL Left on bench
7. Split Squat Left
8. RDL right on bench
9. Split squat right
10. Glute Bridge
#legworkout #athomeworkout #gluteworkout #lowimpactworkouts
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00:00 Introduction
00:48 Warm Up
03:47 Staggered Goblet Squat
07:17 Left Leg Lunge
10:47 Right Leg Lunge
14:18 Heel Lifted Squats
17:48 Sumo deadlift
21:18 RDL with Foot on Bench
24:48 Split Squat
28:19 RDL with Foot on Bench
35:19 Glute Bridges
39:19 Cool Down and Motivation 
Хобби
Oh wow that fire! 🔥 make sure you give the video a thumbs up and comment to let me know your fav exercise today! 🙌🏼
Can you tell what what variations I can do for squats that are just as effective. My right knee hurts at times but I still want to get the benefits.
Hi can I know how many calories burned in this workout
It was hard but the deadlift into split squat then glute bridge was awesome! I also loved the heel lifted squats! Thank you so much! Day 3 crushed!
LOVED this workout! I was able to do the split squats using the bench which is a HUGE ACCOMPLISHMENT for me!!!
Leg's shaking!! Knees do not like Bulgarian split squats! Extra long stretch needed today 💪🏼👏🏻
First I didn't want to wake up, then I wanted to modify, then I wanted to curse the split squats... but I pushed through and gave myself encouragement and made it to the end. Sweaty and feeling amazing. Thank you Sydney ❤
My take exactly 💯
This was a good, sweaty workout 😅
Yes!! I wanted to die when she added that last set of glute bridges 🫠
Same! Midweek fatigue is tough but we did it!
Great job girl I love you❤
That was hard and I crushed it!!
Is it me or is summertime fine stepping up the game? 🔥
SO agree!!
Amen!! I’m crawling up my steps now😂Congrats!! but Sooooo pumped we both crushed it!!
That last hold was something 🔥”if results came from you acting the same, we’d all be chilling”. Thank you Sydney
VICTORIOUS RETURN OF THE LONGER REST PERIODS!!!! 🎉🎉🎉
This made me laugh! My “jog” got real ugly/nonexistent by the end 😂
“No body is negative toward these beautiful Bulgarian Split Squats, everybody loves them!” Lol had to laugh out loud on that one, needed to hear it. Another great workout complete. Summer Time Fine, we’re coming for you and we’re here for it!!
This is my 3rd year doing STF. I'm 100% invested
Thank you Sydney for amazing workouts. With love from Kenya ❤❤
Single leg work is more of a mental battle than a physical battle for me! STF 2024 lets gooo!
Not gonna lie I rolled my eyes in annoyance a couple times but THANK YOU for this workout lol I needed it
Same!
I might have yelled at Sydney a couple times that she’s trying to kill me lol😂. All with love though
Me too
Should have known today was going to be a sweaty one when Sydneys in shorts. One of my goals for this program is to get comfortable working out in shorts. I'm getting proud of my tone legs, thanks to Sydney. I now need to show them off!!!
Day 3 crushed!!!
SYDNEY! When you said "everyone loves Bulgarian split squats. You're obsessed with them" I genuinely laughed out loud . I need that levity. I get focused and work hard, but that comment genuinely made me feel connected to everyone else doing STF with you. I'm not alone in my feelings about split squats! But we did it together, and laughing made me feel like I can get through it. Thank you!
Good morning everyone!!! Day 3 .. let's rock these legs 🎉🔥🦵
Day 3 done and legs are burning Chris!
Crushed it! I take comfort in knowing I didn’t suffer alone! 😅😂😮💨💪🏼
I noticed today that my "lack of love" 😉for Bulgarian split squats is significantly less than in the past. All thanks to increased leg strength and Sydney's constant encouragement!
I’ve been working out with you for 5 years now and it works for me! Working out is my lifestyle because of you. Thank you! It’s not even hard to press play anymore. Loved the ‘we are obsessed with split squads’ 😂 🫶🏼 from The Netherlands.
I feel like throwing up, but I made it! That extra round of glute bridges was a dirty trick 😜 lol
This was a sweaty one 🥵🔥! That single-leg deadlift/bulgarian squat combo is always a challenge, but that’s how we grow stronger 💪🏼. Thank you, Sydney! Great job, everyone, for crushing day 3 of Summertime Fine 👏🏼!
that was SUCH a hard combo!!!
@@jsutera654 right?! im proud of us for pushing through it 👏🏼!
I loved this workout. Leg Day is my fav.❤
@@SabrinaC2613 leg days intimidate me but I always feel so empowered after them
What a coincidence! Tomorrow is rest day but also my birthday! Yay me!! Thank you for your time and motivation! You are so greatly appreciated. Doing your workouts has definitely improved me
Happy birthday!! I love May birthdays !!
Those split squats were pretty mean, but I’m glad and proud to finish this one! 🔥
Not feeling 100%, had to take a 10 mins break part way though but finished!
Motivation~"It can occur coincidentally at the same time, on the same day as you're working out, but it cannot be the reason you work out." Thank you, Sydney!
I am sparkling!! It’s been 6 months of medical and I am ready for Summer Time Fine. Keeping myself accountable and pushing my limits because I know I can. ❤
Love a good leg day!! I apologize for the nasty names I called you at the end 🤣
That single leg deadlift right into the single leg split squat was... whoa 🔥 I LOVED IT!!
Yeah that was super spicy, like ghost pepper spicy
@@tanyaveilleux1555 Seriously! 😅
Yes I agree!
At 1st I thought I misunderstood staying on the same leg😅😅but nope, burn baby burn 🔥 😎 😜
FUNNY STORY! I encountered my 20 yr old daughter to "try Sydney" since she was complaining about not feeling challenged in her current workout regiment. She was always scared to try because she though Sydney's workout was too advanced for her. I told her that Sydney also show how to modify the workouts. Anyhow, this morning as she was walking out the door I cemented that her bottom (glutes) was looking high (lifted). She told me she "started Sydney!" I laughed and said " Oh, you have the Sydney body." 😂
Thank you Sydney for all that you do ❤
Leg 🦵 day will do tomorrow resting today ❤
Geez!!! I was out of breath by the end of the workout. Extremely challenging. Dripping sweat and legs were shaking but didn't give up. Sydney you will be actually proud of me for doing deadlifts the way you do balancing on one leg. I have come a long way and am proud of myself. Loving the workouts.❤
I don’t usually get this sweaty on strength day- but this one I was super sweaty!! I bet she planned it that way! Sneaky girl😂!!
Thank you Sydney and RIP to my lrgs and glutes! 😂
Great workout. Walked over 20,000 steps yesterday sure felt the legs this morning even though I was only using 20 lb weights. Another big walking day ahead...Legs are rocking....
only 20 that is fantastic!
I've been walking 20k steps almost daily, it's a game changer!
I crushed this 40-minutes legs-and-glutes workout on Tuesday, 5-14-2024!
2 days later and my glutes still feel it!
The first words out of my mouth after holding that surprise glute bridge round at the end was "I can't believe I did that."
You proved me wrong, Sydney. Thank you.
Day 3 was a sweat fest! Hope everyone does great things on their active rest day. I'll be stacking Sydney's stretch videos
Thank you for letting us know when there is a rest day. I worked out to hard and had to take some time off due to my back. I am mostly healed but now want and I am going to be dedicated to finish these workouts and keep continuing. Knowing that I have limitations and where they are is key. Thank you again.
I crushed this video yesterday. I’m here, one day and a half later, still sore af 😂 thank you for pushing me Syd. This was such a satisfying workout!!! Your encouragement never misses 🔥
did anyone else cry after getting though those split squats and during the cool down?!?? I love this program!!!
That was tough. Great tips on form. I have taken a few months off because of knee pain. I really noticed my strength was weaker and my knees falling in. I ended up in a high lunge to keep my form. I realized how week I got on my break. Looking forward to the end of season and feeling strong again. Strong is also relative because I am 63 keeping up!
Let’s go legs!!! Day 3 🎉🎉
I always love a good lower body and glutes workout. I had great focus and stability that came with lots of sweat. Thank you!!
This work out WRECKED my legs in all the right ways! Can barely walk LOL
That was freaking amazing, so intense but I loved it! I might have been cursing Sydney during the single leg RDL/split squat combo though!!
Reading the comments and I first read that you CRUSHED Sydney during that combo and I was Like Damn! bad Ass!! Then I saw it said cursed!! 😂😂 ahhh yes, I am in for it when I press play in 10!
Great job though!🎉
@@Katee_and_Lincoln hahahaha! also, let me know how it went today!!
Ditto you freaking Amazing!! I really focused on the 4/2/1 tempo and the burn was so real.
Day 3 summertime fine complete ✅.🔥🔥🔥🔥. Absolutely loved the deadlift and split squat combo.
OMG, ladies, this lower body workout legit slayed me! My hamstrings and glutes are screaming in agony 🙈 I swear, I discovered muscles I didn't even know existed! 😂 Consider this a warning: if you attempt this, be prepared to waddle for the next few days! Embrace the burn, it's the price of a peachy booty! 💁♀️🍑
YOUR OUTRO LITERALLY IS 🗣🗣🗣🔥🔥🔥
This channel has changed my life. Not only in fitness, but in life in general. Thank you Sydney and the community!
Day 3 Crushed! Thanks so much for showing us how to place our legs in the split squats. It was nice to be stable in that position for a change. Have a great day everyone!
I crushed it ❤ SUMMERTIME FINE PROGRAM 5.0 DAY 3🎉
I forgot to comment yesterday but this one crushed me! Worked so hard for it and feeling proud! That hold at the end had my whole house shaking with my legs!
Summertime Fine Day 3 COMPLETE! Really challenged me with the single leg work, getting stronger💪
Did I have a night out with friends and family before this workout for a wedding? Yes. Did I feel sluggish and have to take longer rests for myself? Yes. Did I show up anyway and finish it? Hell yes!!
Thank you xx
Legs are burning but it was so worth it. Not a big fan of the longer workouts but I kept going and so glad that I did.
Solid that’s how my legs feel. That was killer, loved ever single split squat we did. ❤
Loved thiss
day 3 of my 3rd STF!
my first time, we were both preparing for our weddings, sydney!
every year i come back i'm better and better, and this time, i managed to remain more active than ever in between. my first STF, i actually completed, but really late, like in october! the point was i got there. last year i made it through tiers 1 & 2 before i stopped due to some life changes (and getting really in my head about fitness and needing to step back). this year i am going to finish almost on time; i don't have access to my weights on the weekend, so i just have to get a day behind this weekend so i can do five in a row through the weekdays. i have lost 50lbs since 2020, and in the next year, i aim to be well on my way to hitting my goal, 30lbs more to lose (and lots of muscle gains). having said that, i'm relying so much more on photos and measurements this time. last summer i got really in my head about my weight, and i had set all these rewards for every 5lbs lost that i just... wasn't getting to. super demotivating. so this year we're doing it differently. we're just gonna be consistent, show up, eat well, and see where my body goes!
Yes I can!
Done!! Proud!!
thank you queen
Done!!😊❤
Thanks!
🎉🎉did it🎉🎉
Thank you sydney ❤❤❤
Thank you! ❤
Didddd it 🎉🎉🎉🎉🎉
crushed!
Crushed it ❤
I’m loving this!!
Day 4✅🔥🙏
CRUSHED!
Crushed it!
Crushed it!!😊
Day 3🎉 done !❤
Crushed it!!! ❤🎉
Awesome!! Thank you!
Day 3 done ✔️ 🙌🏿
Day 3 done! Thanks Sydney!
workout done
Whoop whoop 1st leg day of summertime fineeeeeee 🦵 READY for it! Let’s gooooo💪
Thank you!!!!
Day3 done🔥🔥
🔥🎉 thank you!!!
Stepping it up!!
Yesss! Powerful 👑💪
I completed this workout on rest day because yesterday my 7month old made it nearly impossible to find time to squeeze this in & then I figured after work I can, nope was up way passed his bed time…. So I gave myself some grace and swapped my rest day.
I made a commitment to myself to do all workouts and how ever that may look I will complete this STF 😊
I loved it
I love it💪🏽💪🏽💪🏽
We crushed it 🔥
CRUSHED!!😅
crushed it!
Thank you ❤
Crushed Day 3!!
Let's go!!!
Push past what you've done before!
NICE! day 3!!!
crushed it!!
Legs Go!
workout 3 done !!
Crushed it 💪
Yes I can !!
That was fire !!
That was fire!