SWEATY 30 Minute Cardio & Abs Workout | BODYWEIGHT [All Fitness Levels] | STF - Day 5
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- Опубликовано: 4 июл 2024
- Wow we've made it to Day 5 of Summertime Fine! Grab your 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 4 rounds of 45 seconds switching between two exercises for two rounds each. We will switch right into another superset after a 15 second rest and take a 30 second rest after 3 supersets. We don't need any equipment for this one so grab your water and let's crush it!
The training variables we will implement in our workout today will be focusing on performing 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.
BIG NEWS! I am launching my own supplement line with GHOST lifestyle on Mothers Day, May 12 at 1:00pm ET at www.ghostlifestyle.com. Please make sure to use code SYDNEY to show GHOST how strong our community is!
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:
Inchworms
Squat kicks
Jackknives
Sit up and Twist
Lateral Slide and Hop
Mat agility
Plank
Canoe
Jumping Jack Slide
Knee Drivers
Sit Up and Crunch
Crunch Twists
High Knees
Butt Kicks
Bicycles
Suit cases
#cardioworkout #athomeworkout #fitnessmotivation #losebodyfat #howtoloseweight
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Website: www.royalchange.fit
Chapters:
00:00 Introduction
00:32 Warm Up
02:31 Inchworms and Squat Kicks
05:47 Jackknives and Sit Up & Twist
09:02 Lateral Slides and Hop & Mat Agility
12:33 Plank and Canoe
15:48 Jumping Jacks and Knee Drivers
19:02 Sit up and Crunch and Crunch Twists
22:33 High Knees and Butt Kicks
25:48 Bicycles and Suitcases
28:48 Cool Down 
Хобби
Awesome workout! It went by so quickly. Anyone else need to work on their hip flexor strength?? My bicycles did not want to bicycle that last round 😄
Haha! I feel like I’ve been working on these hip flexors for years and they still had a hard time at the end, lol
Lol. Yup!
If i do not stretch enough my right hip flexer lets me know real quick 😂
Same! My hip flexors and quads were burning
My left side pops every time I put my left leg out to bicycle. Idk how to fix it? 😞
She had us working for every one of those 30 minutes, loved it!! 💪🏽
I love the equipment free workouts for a change of pace. A LOT packed into this one. Highly recommend if you are on the road traveling and want a great cardio boost.
This workout was like everything to me, quick, sweaty, fun ! Her encouragement is always so helpful for not giving up
Don’t miss it! It’s the best 30 minutes for ourselves for the day
Happy Saturday everyone 🥳💪🇬🇷❤️
È stato proprio così, bello!!!
This comment made me soooo excited to start❤
I did not enjoy this, yet I'm SO GLAD I did it 😅
Done! Really surprised myself with this one : ) Happy early Mother's Day to all of you out there that I see show up each morning to take time for yourselves and crush! It truly motivates me.
Modifying is better than quitting. Somethings always better than nothing for moving your body to great health thank you 🙏
Week 1 of STF in the books! That's an accomplishment for me as I was traveling all week on business and didn't miss a day. I am committed to me and my goals.
Good job!!! ❤
First week of STF let's crush this one together 💪🏼👍🏻
Did this one today! And wow, what you said at the end really resonated with me. I was my fittest ever in 2017 before I got chronically ill. I gained 40 lbs and have been so let down by all that I lost. I am finally in a good place to get my fitness back and am so glad I found Sydney and this plan! I will not be one of the ones to quit, I want to stick to it for the whole 90 days amd show myself I CAN do it, I CAN be fit again. Thank you! Excited for a rest day now 😂
Woo! Fast and sweaty 30 minutes! My core definitely needs some help, but I'm excited to see where my core strength can be after 60 more workouts!
Week one done. Thanks Sydney for pushing me. I will not QUIT on myself!
My 6 year old daughter added cartwheels and summersaults. My favourite move was the jumping jack variations. Great week! I will not give up!
Hi Sydney, can’t wait to start my workouts I have two more months of recuperation, I had a fusion on my lower back, love 💕your workouts. Let’s see what doctor tells me. Walking a lot to getting better .🙏🏻
That sounds painful😢 i have a torn lat muscle. I hope we both heal quickly and get back to it ❤
@@cdipsingh thank you so much my L4&l5 were fused and l3 had to be scraped I have bone grafting. Thank you so much 😊 I missed my workouts:(
Hope things work out for you and you get better real soon.
Many prayers for a good healing recovery for you 💕
@@sarahsabin1921 thank you 🙏🏻 so much
Achy muscles from great, effective workouts all week 😩 but crushed this one and feeling awesome after week 1 STF 👍 well deserved rest for Mamma’s Day tomorrow 🎉
YES cardio!!! Just what I was craving this morning! Slept in a tad cause it’s Saturday but can’t wait to CRUSH it 😊
That felt just right for what my body needed with all the soreness from the other workouts this week! Thank you a fun week!!!
Week one ✅Proud of me💪🏻Thank you Sydney 🫶🏻
Proud of u too! And me❤
Week 1 done, tough wearing ankle weights and just finishing a 60 minute lower body workout!
Ooooo this was a good one!!!!! ❤❤❤❤❤ enjoy!!!!!!
I loved this workout so much 🥰! Cardio and abs sessions are such mood boosters in the morning. Thank you, Sydney ❤️! Great job, everyone, for crushing week 1 of Summertime Fine 🫶🏼!
Great workout to take with you on vacation if you want a quick, no equipment session!
You had me literally crying but I did it. 60 workouts more to go. ❤
Loved this workout!!! I am 3 weeks away from turning 50 and i know these workouts are contributing to my energy levels and ability to keep moving. Next challenge for myself this week is to focus on my nutrition!
Week 1 is crushed! Promising myself to not quit or give up. Thank you!!
Happy Mothers day to ME!! Did Friday's workout last night and this one on this Sunday morning to be all caught up with the program. I certainly did not feel like doing it but I did it anyways and am SO proud of myself!!
I was not feeling the endurance today, but I pushed through and finished week 1!!🎉🎉
Phew! That was a great one to just start and let the party begin! Thank you! I’ve been sick for a week, just a cold, but I didn’t want to get this done today. I’m so glad I just showed up and ended up giving myself the best I could do today!
Week 1 done!!! 🥵🥵🥵🔥🔥🔥That one humbled me today but I worked hard to finish!!! Time literally flew by and I am red faced and sweaty from head to toe! Great work this week squad!!!🙌🏼🙌🏼🙌🏼🥵🥵🥵🏖️🌴☀️🌊🦩
Yay! I crushed it. This was a fun cardio and abs workout. The moves were simple and effective.
Awesome way to end week 1 of STF!! Enjoyed this cardio & ab work!! Crushed It!!
I am so proud of myself because for some reason I have to admit, I was afraid of doing cardio because I've been neglecting it, but I feel so good now that I did it!
STF week one crushed I’ll admit didn’t have the a lot of motivation but got it done flew by
First week of STF completed ✔️ ❤
I loved this format!!! Great cardio and core!!!
I love working out but it's the food I struggle with.
It’s like you read my mind Sydney ❤️❤️ just showing up IS half the battle! Loved the ab workout! And always down for a sweaty cardio! Thanks for all you do!
Oh my gosh!! That was nuts. Buckle up buddy! That was one heck of a 30 minute workout. Wow. Feeling this one. Thank you Sydney ❤❤❤
Week 1 done!!! Woke up not well rested but still crushed today's workout!!! Was not prepared for the high knees/butt kicks at all!! 😰😰😰 Another great workout!!!
Another great workout down! I don’t have the capacity to quit on myself. I am lucky to have a healthy strong body and I want to stay this way. Thank you Sydney for helping me maintain my fitness.
Week 1 done. 5 down. 60 more to go!!!!! Woo hoo!!!!
I’m so glad I found you. You have the perfect type of exercise that I like need and wanted.❤
Whew! What a workout! Thank you always, Sydney and team! ❤
Prima settimana di STF si è conclusa con un fantastico cardio e ABS,adoro questo workout,veloce,addominali top,grazie Sydney per la varietà dei tuoi allenamenti,grazie di cuore,grazie Dustin,il tuo team e you tube!!!STF favoloso n.5 fantastico,super top!!!Buon weekend e buona festa a tutte le mamme!!!
Week one done!! Great job everyone 🎉Let’s crush week two 💪🏻
Sydney calling us out on Insta for skipping cardio day 😂 definitely got my butt moving this morning because I was planning a lazy morning 🙈 this was tougher than it looked but it's done ✅👍🏻
If I can do these workouts ANYONE can do these workouts! We can do it together! It all starts with yes you can attitude and you will see that Sydney’s workouts are pretty much addictive because they make you feel great & when you feel great you look great! You deserve it! Let’s go! ❤🤍💙
💪thank you for getting me to better endurance💗 & for always telling me to show up even when I dont feel like it. Workingout is not my favorite, especially cardio but the way I feel after your workouts, which is really really GOOD, has always been what makes me come back for more. Thank you Sydney &bGOD bless you & your family, Ichrist Jesus' name, AMEN.
Cardio is not my thing, but I pull thru and ... Week 1 DONE!
No motivation? I’m still here! Let’s crush next week 💪
Wow! My heart rate stayed up the whole time with alternating cardio and abs. I always thought my heart rate would go down too much during the abs. Thanks for adding the variety. Appreciate you, Sydney!
Loved it!!! 🥵💛💪🏽🙌🏾👏🏾🔥 Let’s keep going we got this!!! Thank you!
Phew! 😅 I came down with a cold or an allergy attack yesterday and am feeling slightly better with Zyrtec in me today. I wasn’t sure whether I’d be able to do this one today and told myself that I would just give it 10 minutes to see how I felt. I made it through all 30 minutes and the time felt slower than usual, but- I DID IT! I’m looking forward to doing this one again when I’m on vacation in a few weeks and feeling better because I loved the moves in it. Thank you, Sydney!
Weekend workout! I love it! ☀️staying committed!! 💪
Well, you made me roll around like a bag of potatoes on the ground! Thanks, Sydney!
I started a week behind but this program takes me right up to the day before my summer holiday! Perfect, week one done, loved it 👍🏻
Woof! Such an epic 30 minutes! I CRUSHED week 1 👊🏻
I will never give up! I had to remind myself of that this morning when I was sleeping in and thinking of all the things I need to get done today. I did my best and gave all that I had for today. STF 2024 Week one CRUSHED!
👑💪❤️🔥 excited for the next 60 days! Feeling the Summertime Fine vibe
I’m starting late but just finished my first 5 days! So excited to continue this journey with you as my coach!!
Week 1 done! This was core 🔥! Oh my goodness! Whoo hoo! Thank you!
Poor Sydney! Hope your allergies get better soon! Happy Mother's Day everyone! Week one, DONE!
Went sooooo quick. Loved this one!!!!!! Happy Mamas Day all!!!!
I really liked the format of this - the minimal rest periods and endurance focus was great. I would definitely do this one again. Thanks, Sydney!
Thank you for giving us some cardio! I was starting to chunk up!! 😅
This one flew by. Loved the more endurance style with those 4 rounds without a break. Really challenging. Thank you so so so much Sydney !!!
First week crushed it!! Day 5 done !! I need my rest yesterday n today I'm back to complete week 1.. 💪💪 see u tomorrow guy's..
❤❤❤ Really loved this workout. First week of STF - CRUSHED.
Developing a strong back with muscle around my spine helped me till now when doctors told me is time my sciatic nerve was getting worst. But the work outs with Sydney helped me to develops strong body. 🙏🏻
Week one done! Looking forward to more feel good times with you all. Movement is life. Keep on moving. Keep on living. Keep on smiling.
We won!!! I crushed it!!!
4 sets of an exercise in supersets combined... Music to my ears 🥰💐🥵
I like the new music, it keeps me on rythm and track !
Week one done!!! Hope everyone has had a great week…even if not, you made it!! 🎉
I didn't quit despite dealing with outages due to severe weather this week. I will make up the workouts.
Crushed it! 5/11/2024. This cardio was a challenge. Looking fwd to next week
Week 1 done! Bring on week 2!
My fave!!! Can’t wait. Happy to see cardio in the mix. ❤❤
Week 1 in the books! Even when I didn’t want to I remained consistent and didn’t give up thanks to Sydney’s motivation!!! 😅
First week of STF 2024...crushed it. ✅ LOVE this program
Great workout! HIIT and ABS are my jam! Definitely don't miss this one. It was really fun, challenging, and it flew by! Thank you!
1st week done. I WILL NOT quit!!!
Week 1 done! Oof leaned into my sore legs during butt kicks and modified it to be low impact. STF hit right out of the gate!
Had to swap my day off so here to crush this today!
You leading these work outs through a cold is inspiring!
Good morning everyone!! Let's crush day 5 of summer time fine 🔥👍
1 week of summer time fine completed and I feel amazing. ready for the next week 💪🦵 Don't give up!!!! Happy Mother's🌹🥀🌺🌻🌼🌷
Thank you love 30 minute ! Worked out perfect out of town for Mother’s Day!! Happy Mother’s Day all the Mamas!🙏💜
Week one DONE!!! I always LOVE the first month of STF - I always feel so connected to my body
🌞STF 2024 Day 5 done,Week 1 done!!!🌞
Nonstop 30 minute killer cardio and abs DONE!!!🏋🏾♀💪🏾👊🏾👍🏾🔥🔥🔥❤
Happy Mother’s Day Sydney! Thank you for your inspirational talks. They are just as important as your physical training! Love the consistency you have helped me maintain for over 5 years now! 💪🥰💐
Never quiting! Awesome cardio and abs none stop!
Happy Mothers day Sydney!
My motivation was lacking today but I got it done ❤
WEEK ONE DONE!!!!!!!!!!!!!!!!! Let's go!
First week in the books. This endurance challenge was tough. Went by fast. I just decided I was doing me today and did my best. Thank you.
Happy Saturday evening Sydney and Everyone!! Very happy and proud 🥹 of today workout 🏋️♀️ I!! I really appreciate your time and dedication to all of us!! It was a Awesome 😎 Job!! It flew away but I really enjoyed it. Thanks 🙏 and have a wonderful night !! Happy Mother’s Day Tomorrow 🌷🌺🌸🌺❤️🥰
I will not quit!!! Week one done!!!! That workout was not my favorite but I did it!!! Not meaning the actual workout…just not a fan of cardio. I love all Sydney’s workouts!!! Happy Mother’s Day to all of you celebrating….you are bringing up the future of all of us!!! Sydney - good luck tomorrow on the launch of your supplements. It will be fabulous!!!
Awesome workout to close the week!!! I WILL NOT QUIT!!! STF let’s do it! 🫶🏻🙌🏼💪🏼
Never underestimate those 30 min workouts!! 🥵🥵🔥🔥
You are not kidding!!!
With some switched rest days but still WEEK 1 DONE 🎉🎉🎉