Sweaty Lean and Strong Legs Workout *EPIC CHALLENGE* | STF - Day 28
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- Опубликовано: 11 июн 2024
- I know you're ready for this lower body challenge! You've trained hard and you're going to crush this one! 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. On days where you're tired, just move at a lower intensity but don't give up!
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We will work for 3 rounds of 45 seconds of work for every superset 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
Heel Lifted back squats
Step ups
Tap Down Squats
Sumo RDL
Left leg RDL
Right leg RDL
Reverse Lunges
Banded Squats
Step up to lunge left
Step Up to lunge right
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Хобби
If you are reading this right now, know that I am proud of you! I encourage everyone to look for the joy in today. Have a lovely day!
Great job today - I'm proud of you.
You too!! 🌻✨️
Same to you . Proud of you - keep crushing it
Ditto!
Proud of us too 😊❤
Feeling especially proud of everyone who showed up today and pushed through this one. We're stronger now than when we started!
Yeah we are!! Thanks for the encouragement! ❤
Yes, we are indeed!
100% agreed. I'm especially proud of you for showing up. Great job!
Way to go! 👍🏋️♀️💪
Thank you for the encouragement, we pushed through, that was a touch one!
My mind always want to balk at the 45 minute workouts. The mentality of thinking about it as 7 mini workouts helped me IMMENSELY. Great job everyone! This one was a beast and we did it!
🎉 way to go ❤
@@gabbyrdl you too!!!
Me too. I like that break down for such a long workout
To everyone who showed up for this workout.... way to go! I showed up and Sydney had me working so, so hard ! She is cranking it up!
Nicely done!! 💯
Good job, Sydney is definitely bringing her 'A' game!
Proud of your hard work!!
Way to finish!!! Keep pushing!
Well done🎉
not gonna lie, wednesday's are the hardest days of the week for me. leg days are the hardest for me to do, I absolutely hate the work it takes to build an eighteen-wheeler dumpy. I will gaslight myself to the gods about how I could skip a day, but I'm so glad I didn't. One of the hardest and most fulfilling leg days - thank you Sydney!!
It was so intense! I'm proud of you for showing up and getting it done!
I love everything about this comment 😆
I'm the same with legs - I dread these days, but we pushed through and did!
Proud of you🎉
Way to show up for yourself and get it done! Here’s to getting stronger together!
I am not gonna lie, this one was super tough for me. I had to stop the video a couple times to take an extra 20 breather. I am proud of myself that I was able to finish it!
I had to stop and pause too. Great job pushing through.
I had to pause it a couple of times too!! So proud you showed up!!
Great job
Amazing effort today👏👏
Same! I had to pause too 'cause I just couldn't catch my breath and regulate my heart rate, but we crushed it together! Proud of you!
I loved this workout! I was in the "wrapping a towel around the dumbbell because it got slippery with sweat" club as well. Who else? 😂😂
I had the same experience. Definitely a calorie burner.
Good lord that was hard for me but here I am! Thankful for everyone else who feels the same way I do 😊
Legs are absolutely exhausted! Way to finish!
Yes! great job 🙂
Great work Kayla! discipline is on point!
It was hard, great job getting it done!
I remembered as I woke up this morning, the energy I have for movement today is what I have.
So proud you showed up!!
Great work today
Awesome, great work!
Who else PRd today?! If not in weight, maybe in reps. So proud of everyone who showed up for themselves!❤
so proud of you!
Great job 🎉
Holy sweat!!!!! I was dreading this last night but I woke up and kicked a**!!!! Way to go everyone who has/will be completing this today!!!!
So proud you showed up!!
Same here Susan 🙋🏻♀️!! Great job!!
Goodmorning everyone!!! Let’s do this!!! 🤍🤍🤍
Great job today!! 👏🏼
Good morning! Let's crush it
So proud of all of us for crushing this Wednesday workout!!!!!!
Proud of you! You DID it! 🔥
Way to go! 👍🏋️♀️💪
Proud of you!!
I couldn’t finish today. I didn’t eat enough yesterday and hardly had No protein 🤦🏾♀️. I thought I was gonna pass out 🥹. I’ll try it again later. 🙏🏾
Dont worry. Sometimes happen! Good luck for next time👍
Remember that muscular failure is not failure. This week is very demanding, Sydney pushes us to failure like never. Be patient in this plateau.
It's ok - recover and then go for it later. You're consistent so don't feel bad!
@@morriswick2494 thank you. It wasn’t muscle failure. It was I’m going to literally pass out. Dizzy and shaking when ur blood sugar is low. I knew better 🤦🏾♀️
@@wilsonlindamarie thanks. I appreciate that!
That was a sweaty one! Shout out to Sydney for picking up those heavy weights! I definitely pay attention to the weights you use in order to gauge what's best for me. When you grab those heavy weights, it encourages me to do the same! Proud of everyone here - way to show up!
Lord have mercy 😮 we can do it. We are strong 💪🏽. Stay don’t leave ❤
Good job 👏🏼
Way to crush that workout today!! 🎉🎉
Way to go!
Great job today! Yes, we can
Haha Lord have mercy🤣 it was fire!! Great work!
Incredible, sweaty workout! Congrats everyone on getting through this workout!
WOW! What a workout. Sydney was not kidding on IG yesterday when she was showing how sweaty she was after this workout. We did it!
Amazing work today!! 🎉🎉
Good job !
Way to go! Yep I'm super sweaty too.
Right?! I went to bed a little scared lol! Good job yay! We did it!
Anyone else don’t dare drop the weights when we hear those blessed words of “ you made it to your cooldown”.For fear of not having the strength to put them back on the rack 😂 Loved the reminders today to feel the muscle your focused on at the time. Thanks Sydney. Great job everyone
🤣 Me too! trying to work up the strength to put them back now. Great job today!
So proud of each of you! Thank you for showing up for yourself, our team and the world. We are all better because you exist!
So proud of you. That was a mighty one but made mentally achievable when we broke it down to 7 sets. On track.🎉
Good job for doing it!
Proud of you too! We are better and stronger together!
I was soooooo sweaty and it takes a lot for me to sweat! Thank you! Great work everyone who showed up and did everything they could!!!
Well-done!
Proud of you!!
Good job keep it up
Oh my gosh, me too! 🥵😁
🎉🎉🎉
Got it done! Proud of everyone, love a strength day that has me sweating as much as a cardio day!
I’m sooo proud of the squad today!!! For myself, I showed up and showed OUT!! And totally psyched because I AM STRONGER!!!! Here’s to CRUSHING it today!!!
I'm so proud of you for getting it done!!
I would Love to see Sydney finish one of these workouts with Ari interrupting her a thousand times like my kid does 😂
I hear Mama at least a thousand times through my workout!
Always have to leave an extra 5 minutes so that I can pause and breathe during leg days, anything to make sure I make it through!! Proud of EVERYONE today no matter how it looked!!!
Proud of you for getting this done!
Leg day crushed!! 🎉
I was winded, but felt strong and confident in my movements.
Let's gooo everyone!
We will never know if we don't try 💪💪
So proud of you!
I knew when my alarm went off this morning I had to get myself together for this workout. It was a tough one for me. However I crushed it. Now let the day begin. Have a great day everyone 🏋️💪‼️
So proud you showed up!!
I'm so proud of you!!
This was a killer workout! I was afraid to start and proud at the end! I’m feeling so much stronger than at the start of STF and I mean THIS is what it’s all about!!! CONGRATS everyone for crushing Day 28!
The shake and the burn was intense!! I'm so proud of us all!!
I'm proud of you!!
holy moly this was a sweaty and hard workout - it's Wednesday!! thankfully half way through our work week. Excellent work everyone for showing up and getting it done! have a great day
So proud you showed up!!
Shaaaaaking!!!! Can barely walk but feels awesome 👍 thanks once again
Great Job 😊 💪🏼 🦵
Agreed! Great job!
Same here, great job 💪
Proud of you!
This was the sweatiest Sydney workout !!! Feeling accomplished! Proud of everyone for taking on this 45 min challenge 🎉
Great job today - I'm proud of you.
I agree!!
So. Sweaty.
We did it! We all rocked it!!
Proud of myself for that one! And when she says a sweaty one she means it! I am dripping! Way to go everyone!!
Leg day. Let's crush it
Great job!!!
Proud of you!
yes we did!
Great job!
Great job
You were not kidding, definitely a sweaty sesh, but I crushed it, I usually avoid workouts any longer than 30 minutes, but I got up and did it. Woohoo!
Proud of you! Great job.
Good morning everyone! Be so proud of yourself for crushing this workout! I am proud of you and I am proud of me!!! thanks Sydney
So proud of you. You made it. 🏋🏽♀️🥵🦵🏽
So proud of all of you! We did it!
Great sweat today! We did it!
Pushed heavier today than I have before. I felt so strong! Great job everyone who has crushed it!
Me to!!!! Great work!
We CRUSHED IT!
I just can’t believe we get this quality of a trainer and workout for free. I’ve been training with Sydney for YEARS and everyone is confused why I don’t go to the gym. Simply don’t need to and I’m endlessly grateful. Thank you Sydney.
YES! I'm so happy I found her and this community!
That was an awesome workout! So proud of us for finishing
I proud of you too.
Proud to have finished this workout strong and proud of all of you as well!! 🦿🦿🔥
Ok you’re insane for that last circuit 😅😅 that move is evil! 😂
Haha! Honestly!
My thoughts exactly haha was so happy when she said alternative but than added another set on argh lol
I had to skip the weights
You can do this - go heavier today!👑💪❤
great job
Go heavier is right!
“Not everyday is going to be great but its going to be a little bit better because you showed up for your workout, you showed up for yourself. You’ll have a little bit more pride and motivation because you didnt skip the thing that was hard to start” - I am proud and I did a great job today!! Leg days aren’t my favorite but I did it! 😊
I’m proud of you too! 👊🏻
I have always dreaded leg days, but I’m finally making mind muscle connections I’ve lacked for years and seeing progress, so I was excited for today’s workout and totally crushed it. Pushed myself to heavier weights thanks to you Sydney!!! I can’t wait to see the end results of my body after STF ☀️ 💪🏼 😎 👙
So proud you showed up!!
Proud of my work today! Nice job everyone!
great jog!
Great job!!
Proud of us!
Together we crushed it!! 🦿🦿🦿
Great work!
CRUUSHED it 🔥🔥🔥
Great job teammates! 💪🏾💪🏾💪🏾
Great job today!
Leg day everyone! We got this! I can't believe we are so close to being half way done STF already 😱
We are doing it! Great work!
Didn’t want to get out of bed this morning. Didn’t want to start the workout. I am so happy I pushed through and finished! So proud of everyone that was a rough one.
Great job🎉 I’m so proud of you!
We did it!!! We made it to the cool down!!! We gots dis🙌🏼👏🏼👏🏼👏🏼💪🏼
So proud of you!
For all of us who made it to the cool down, I'm so proud yay!!!!.
We did it!! So proud of us!
Good job!
Good lord that was tough but rewarding. Legs are burning and sweat is pouring. Yay! Way to go squad. In my mind I keep saying “7 mini workouts. Let’s go!” Thank you Sydney ❤❤❤
way to show up and crush it! Keep that momentum going!
Even if you have to tell yourself "just make it through this set...just make it through this set" (that was me!) you can do this!! 🎉
We did it, great job everyone!!! Thanks Sydney!🎉
Let's go!
Good job!!! 💯✨️
Proud of all of us who did this! Proud of myself, realised as I was doing it that I probably couldn't have a month ago 💪 Thank you Sydney ❤
Wow - that was tough and I'm drenched. So proud of us! We are getting stronger every day!
Great job! We did it!
Loved this one! Fave lower body so far!
Great job. You did it!!! 💪
Anyone else LOVE the dumbbell tap down squat?! I love incorporating new moves, especially on leg day! Great job, everyone! 😊
Great job!! 🎉
Today was another sweaty one.....and usually I don't sweat in lift days. My legs are toast. June has been a struggle since we lost our dog, sleep has been terrible but I look forward to these workouts even though my dog used to lay on my mat while I worked out.
Hope everyone has a lovely day and great job for showing up!!!!
I completed leg day today instead of yesterday due to my work schedule change. Leg day was on fire, pushed and loved every minute! Heavier weights being ordered this week! Beyond grateful for Sydney and everyone here! Have an amazing day everyone! I am proud of myself!!! ❤🔥💪🏻🎉🎊
Great job!!
Had so not wanted to push play - thinking - ugh 45 mins! BUT - got up walked the grand puppy for 2 miles - pushed play - loved the 7 mini workout mentality & loved it!!
Great job everyone!
Woo. That was a good one! It definitely tested me today. I didn't think I'd make it through for a minute. Good job everyone! We got this!
These workouts keep getting harder, and sweatier!! Good job everyone!! 👏🏻💪🏻
Right???? Proud of you for nailing it!
You did an incredible job finishing this 45-minute lean and strong legs session, which I also crushed on Wednesday, 6-12-2024. Keep up the awesome dedication!
Definitely wasn’t looking forward to a 45min workout but glad it’s over with 💪🏽
So proud you showed up!!
🎉 great nob everyone! As always Sydney your cool down speeches! ❤ killer RDL! But all worth it. I am getting better at hinging at the hip!
Great job!! 🎉🎉
YES PLLLLEASE❤
Wow!! I am proud of myself! Now for a 1 mile walk to cool down. Great job everyone 🎉🎉
I'm proud of you, too!
🌞STF 2024 Day 28 done!!!! 🌞Great job everyone,that was an amazing workout 🎉🎉🎉🎉🎉I am really proud of ourselves 💪❤️🎉🎉🎉🎉🎉
Good morning legs!!! Great workout, crushed it!
Way to go!
This was probably one of my favorite leg workouts ever! I felt so strong and am so proud of how far I've come with these workouts!! Also that outfit... On point! I need those shorts! 😍 Thank you Sydney for continuing to push us and become happier, healthier and stronger!! ❤
Great job!!
I am just shy of 20 weeks pregnant and am proud to say I have not missed any workouts in this summer program 🎉 This flew by and was extra spicy🎉
Oh wow. Nearly didn’t do it, now the sweat is pouring and I’m so proud of myself. We go dis!
So proud you showed up!!
So proud to be a part of the Sydney Squad! I’m proud of you, too!!! 🎉
I am so proud of us today! I pushed heavier and crushed it! 🎉
Nice work pushing yourself! 💪
Phew 😅 completed yesterday’s (missed for my daughter’s college orientation) and today’s!! Now off for a walk with a friend. Got my protein in! Have a good day all!
That was a killer workout ! Great job pushing everyone
Proud of you!! You did that 💪🏽
These leg days have been on another level!! Great job everyone and thank you Sydney for continuing to push us on the daily! ❤
Great job to you too!
I am addicted
Same! Crush it!💪
Can't stop!! 😂💪
That felt amazing 🦵🏻
Pushed up on all my weights 💪🏽
Great job!!
I have to admit that this was one of the most challenging leg workouts with Sydney I’ve done! I pushed myself very hard and used 40s for my RDLs and my goblet squats for the first time 🎉 great job everyone who completed this monster of a leg workout!! Be proud 🎉🎉🎉
Definitely agree with that fact! Proud of you pushing and using heavy weights!
Good morning Everyone! Let's crush this lower body workout! Great way to start the day! Have a great Wednesday ❤
I'm not gonna lie, I really wasn't feeling up to working out today and even worse when I saw today's long leg workout! But I talked myself into it, and I struggled at times but I completed it! Proud of myself today😅. Everyone that does these deserves to be proud! 👏🏻
That is so great! Way to be persistent!
I did it! I am ten and a half weeks post surgery for a broken ankle, four weeks from starting on weight bearing again. Still modifying some exercises to keep my ankle safe while I strengthen it but I showed up and worked hard! Shout out to anyone currently rehabbing an injury or dealing with other challenges, I’m proud of you for showing up.
That was another beastmode workout but we crushed it! Legs are weak and wobbly but string at the same time! Great job to everyone who did this and pushed as hard as they could for as long as they could! Let’s keep going! 🎉
Great job 🎉
I crushed it! Thanks, Sydney and Dustin, for this super awesome workout! Love and appreciate you both xoxox 💪🥵🔥😘💕
Yes, this was such an awesome workout! Great job crushing it!
@@wilsonlindamarie same to you💪💪🔥
I wasn’t feeling 100% when I started this workout but I still gave 110% and I rocked it! What a workout! Thanks Sydney!
Great job pushing through with where you were at today.
So proud of myself for crushing this workout! Great work to all you strong teammates out there this one was 🔥🔥!!
This was a sweaty one for sure! Great job, everyone!
We did it. Remember nobody ever regrets working out - it is when we don’t work out that we regret it. Great job!
Never been a fan of leg day. Sydney makes it possible to crush it. Great job everyone.!!!!
Same here! Totally agree!
That was a really tough. I couldn't finish the last set of lunges so I finished with squats instead. I'm comforted by the fact that everyone else found it difficult too. This is such a kind supportive community. Thank you Sydney! Great job everyone! Whoop!
Struggled to complete the last workout, but grateful to God that I did. Great workout! Leg days are getting better for me, almost starting to love it actually 😊
you weren’t joking Syd, i’m drenched!!
Good job!
This workout was indeed the mst sweaty workout of the whole month, and I loved and crushed it.I am proud of all my team mate. Thank you Sydney!
😻….. crushed it. Great job everyone.
💯✨️