40 Minute Strength & Conditioning Workout | RESULT - Day 6
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- Опубликовано: 5 мар 2023
- It's the best of both worlds - strength and cardio in this workout! Warm up and cool down included so grab your water, your dumbbells and let's get started!
Grab your March 2023 PROCESS: The RESULT Workout program calendar HERE! shop.royalchange.fit/products...
Today's workout has 30 second work periods and 15 seconds rests and you will crush 3 rounds of every exercise. Push for power and hold with strength, we are going to crush this month!
In this first week of workouts for RESULT we will be focusing on THE BURN… power and isometric hold pairings in shorter work periods. We will be moving from explosive movements to holds and back and the focus on power tempo will be coached throughout the workouts.
You will be able to see progress through showing your strength and cardio combined in our power moves and tempos and showing your muscular endurance in the iso holds in between. Be comfortable with lowering your weights for our power exercises to a medium challenge weight (not your max but not without challenge) so that you can last with proper form while your muscles work with higher intensity. Remember bodyweight is also an option!
Exercises:
1. Close squat to sumo squat and press
2. Three high knees and Heisman
3. Romanian deadlifts and calf raise
4. Lateral slides
5. Lateral lunge with back squat hold
6. Opp knee to elbow drive 3 each
7. Glute bridge and straight arm pull over
8. Mountain climbers
9. Sumo squat and bicep curl
10. Mat agility
11. Reverse lunge and Tricep oh extension
12. 3 point quick feet
13. Alt Power clean and press
14. Hand release burpees
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LEGAL DISCLAIMER:
All information provided by Royal Change and/or Sydney Cummings is furnished strictly for educational and entertainment purposes only. Royal Change and/or Sydney Cummings is not engaged in rendering medical or professional services. No information is to be taken as medical or other health advice pertaining to any individual's specific health or medical condition. Please consult your healthcare professional before participating in or acting on any recommendation found in content provided by Royal Change and/or Sydney Cummings. You agree that use of the information contained in any content provided by Royal Change and/or Sydney Cummings is at your own risk. Royal Change and/or Sydney Cummings is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by Royal Change and/or Sydney Cummings. 
Хобби
New week new opportunity to crush it! ❤ Comment your favorite set today!
The last set today was my favorite!
I enjoyed deadlifts and the glute bridge! Thank you!
I enjoyed squats and bicep curls...really feeling my arms in the last few weeks. 💪
Squat push press to high knees felt good! I might regret saying this but I love power cleans and burpees at the end 😅🥵
Crushed it!!! My favorite was the last one with the burpees 😅
Thank You Sydney ❤
WWOOOOOOZAAAA! THIS ONE WAS INCREDIBLY AMAZING!! 😍😛😜🤪😝😝😝
New week and crushed it. Its my Birthday and I was looking forward to working out with all of you today ❤❤❤!!!!
New week, New challenges! 🎉 Let’s crush it!! 🎉
I was not feeling it today!
I felt so encouraged when Sydney said that stopping to breathe in the middle of the workout is ok. Sometimes I get down on myself when I have to pause the video to catch my breath. I've been inconsistent the last few months because of demands with work. My cardiovascular endurance isn't where I want it to be. Heck, nothing fitness wise is where I want it to be but I'm going to keep showing up to give myself my best chance to become who I want to be.
A day late but so happy I pressed play this morning!!!
No matter what life throws at me...I WILL KEEP SHOWING UP💪💪💪💪
Great workout. Loved the combo of weights and agility. I crushed it!!!!!!!!!!!!!!
My favorite workout of the year 🎉 strength and conditioning has my ❤
Just bought myself a bench for my at home workout and a heavier set of dumbbells! DAMN! The burn has never been more real, but I’ve never felt more POWERFUL!
Also, I was in the fitting room yesterday buying myself new clothes and I noticed my waist has shrunk a good bit, even though my weight has stayed the same! Those off scale victories of a healthy life have give me the courage and strength to keep going and I hope they do for you as well💪
So happy for you!!
Very happy keep going DoeRaeMe
Awesomeness!!
Today was 100% one of those “everything feels heavy” kind of days! But I got it done!
Happy Monday fam! 💪🏼❤️
You can do it! Way to push through and stay focused! I hope you have a great day!
Same!! Proud of you for pushing through
you did it baby girl 🎉
Way to push through it!!!😊
@@sarahsabin1921😊ею в ть
What a workout! Wow, thank you Sydney for bringing the heat to that one and making me crush it!!
Most excellent. Showed up as my best Self, only getting better. 👑💪
No matter what!!! Keep showing up! I crushed it! See you tomorrow =)
Sydney's Daily Wisdom (40:14): "Imperfection is still completion." (40:36): "The criteria for anything positive in your life is your outlook and your consistency." If I used motivation as the criteria for working out, I would never do it. Every morning when I wake up, I just want to go back to sleep! But yet, I've showed up to every one of Sydney's workouts since October 2020. Outlook and consistency! They truly are the keys to success.
Hee words always come at just the right time. ♥️
That's awesome!!
Strength and conditioning are my favorite workouts of all !!❤❤❤Making me feel strong and confident.
I really enjoy this type of workout!! Thank you Sydney!!😊
This workout pushed me, but I killed it!!
Well that was a sweaty one! Have a great week everyone 💪
Definitely felt like I crushed it to the end,absolutely stressful day and I can’t believe I had the energy to get this done!
It was certainly a sweaty one and found it tough in parts.
I showed up and worked my hardest. I didn't quick on myself. thanks for pushing me.
Yay! Monday morning with Sydney never felt better!
Workout completed! I almost skipped this workout today due to not have any motivation, but I remember Sydney saying "even if you don't have any motivation, give it what you have"! Thank you, Sydney, I gave it my all!!! Have a great Monday!
Almost didn’t complete either , after reading your comment I did show up and gave it my best, though I could have pushed harder so thankful for this group 😊
Kelsey, way to go, great job🙌!! I have to admit, I am so glad that I pushed myself to complete it, I feel so much better!!!!
@Sydney, girl, this is my favorite style of workout!! I've missed your strength & conditioning times!! so so good. Do it again!!!
Crushed it. Thank you Sydney.
Struggling mentally this week but I used my frustration and sadness to push through this workout and take the time for myself to get out of my head for a bit!
This is the longest I’ve worked out consistently and the strongest I’ve ever felt!!! Yay so happy for me and grateful for my determination and for Sydney’s inspiration ❤
Weights everywhere, sweat everywhere! Crushed it!💪🔥🥵
Crushed it! Love you Sydney 😍
What a way to start the week🔥🔥🔥🔥
Yet another workout packed with fun and calorie burn!! ❤ ❤ ❤ ❤
Yes!!
My goodness the sweat is real..... Awesome awesome workout on a Magnificent Monday.... Thanks Sydney!! 👍👍❤🙏🙏
Every single rep of the way! I like it. Blessed to be here; what a good(God) way to go into the weekend ❤. Crushed 🎉.
Strength and conditioning workouts are the best!
Holy moly!!! New favorite workout. I am SO sweaty, SO red, SO hot, SO out of breath, and SO asthmatic right now. That was killer. 🔥🔥🔥
Holy cow! What a workout! Starting Monday and the week with a sweat session with Sydney
Brilliant looking forward to it later after work yeah !!!!!!!!
FINALLY!!! I proper Monday workout, loved it more than you can imagine!!!
Didn't think I had anything in the tank this morning but ended up feeling strong and taking no extra rests! Thank you Sydney!
LOVE strength and conditioning! Thank you Sydney💚
CRUSHED IT!!!!!!!!!!!!!!!!!!!!
I loved those RDLs and clean & presses!!
Push and push today. It’s hard but I am trying to keep showing up. Thank you Sydney for working out with me and inspiring me. Another one crushed!!!!
Gotta love good ole strength and cardio on a Monday! 💪🏾🏋🏾♀️
Always happy for a new upcoming week
Happy Monday everyone 💪🇬🇷🥰
I was intimidated by this workout. Not sure why! But I feel great now. It was tough but I finished :) Thanks Sydney!
My favorite were the pull overs and bridges, and the mountain climbers! crushed it! Sucking wind!
Tough but got me HYPE! I was nervous about the format but it was a great challenge.
Let's do this!!!!
Crushed It! Loved It! Great Workout!
Great job to all who did this! Yes I stopped to breathe but completed it! Strong 💪 thank you for this Sydney!
I did this 2 months ago and today, still rocks
this was a great way to start the week! So sweaty and great.
My fave set was the last one! I love clean and press/snatch and LOVE the sweatiness of burpees!
Happy Monday! Wasn't feeling my best but got there. Didn't give up. And I'm drenched.
I crushed it! Thanks, Sydney and Dustin 🥵💪😘❤️
My first time here and I must say thank you! I paused once and barely did the burpees, but I did some though. I love the pep talk in the end. Made me feel so good and that one day I can be strong and in shape too! ❤
That was tough 🥵🥵 loved it. Sweat dripping off me did this on a day where it was so humid. Favourite set was last one even though it was a struggle. Thank you Sydney ❤️ 💛 🖤 😊 🇦🇺💪🏽🥵
Absolutely my favorite!! Love strength and conditioning! Sweatfest going on here! Thanks Sydney.
Awesome workout! Loved it! Thanks Sydney & Dustin. Have a blessed week everyone.
I love,” this will be your previous best!”
Awesome start the the week! Strength and conditioning workouts are the best!!!
Strength and Conditioning = All time favorite 💪
The variation of dumbbells is extremely useful for a small person like me ruclips.net/user/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 But the dumbbell size being large it's hard to do certain exercises like deadlift ( I have to have my hands and legs a bit wider to accommodate the size of the DB )Otherwise happy with the purchase. No excuse not to lift weight when it's snowing outside.
Yasss!! Crushed it with a migraine 💪 Feel better Thank you Sydney!!! Happy Monday!!
Yes, I crushed it. And I really needed your inspiring words today, Sydney. Dealing with some potentially difficult health news after a lifetime of good health. I’ll keep showing up. 🤩
What a finisher at the end, that was gasp-worthy and sweat-worthy and pushed me to the max! Thank you for the awesome Monday morning start, Sydney!!
Oh my lord! That was a good one. Strength and conditioning is my absolute favorite. Sweating buckets and legs are burning. Woohoo🎉 thanks Sydney. ❤
I crushed it!!! Yaasss! Great strength & conditioning workout!!! Sydney, you are amazing!!!
Happy Monday! Pushed hard. Crushed the last circuit! Power!
This is my favourite type of workout. Lots of strength and just enough cardio to make me continue to hate it! 💪❤
CRUSHED THIS WOROUT 🏋️♀️🏋️♀️. On a Tuesday night. Loved it!!!
Great format and I it's time to say Sydney is back!! Well done girl
Doing this workout reminded me how long I've been working out with Sydney. Since early in Lockdown. I remember when I first found her and thought 'this is like being in the gym' so my thanks to you Sydney for being consistent and challenging us to progress 💪🏾
Happy Monday! Such a great start to the morning 🥰! Thank you, Sydney ❤️!
Thank you, Sidney! You are doing great job for everyone here! Greetings from Bulgaria ! ❤️
LOVE Cardio with strength!!!
That workout was tough. I pause, stopped and my my my Ty Sydney for the push!!
Whew!!! I'm a hot, sweaty mess!! Great way to start the week!! Day 6 has been crushed!! Thank you for another awesome workout!!😊🖐🏾
Sydney, vous êtes tellement motivante... Merci pour le bien-être que vous nous apportez 🫶
Crushed it 💪 Great Job Everyone! 🙌Happy Monday 🤗
Great job!
I showed up, work hardest and I feel awesome and exhausted. Can't wait for tomorrow. Thank you
Imperfection is still completion." You do not have to be perfect to see changes. you do not have be perfect to see results, and you do not have to be perfect to keep results, once you gotten to the point where you feel really proud of yourself. The criteria for anything positive in your life is your outlook and your consistency." Showing up on the days where tou got it and those days where you’re thinking everything feels heavy and those days that you feel like a beast. Keep showing up. it is a blessing to show up and give it what you have on any given day. Stop and breathe, and continue from there. Results are on the other side of not giving up on yourself, one step at a time, one breath at a time. ❤️
I know it’s not a good indicator of a good/bad workout, but the SWEAT on this one!! 👌 💪
Holy Monday Sweat Fest!!!!!
Crushed it! I also have a sinus thing so I felt your pain...but I didn't quite and gave everything I had today!
THANK YOU!! I worked through my tired, and I showed up!! CRUSHED!
Yay! New day to get stronger! Grateful for the progress of this journey!
yes, always new, alway fresh always a challenge. now just enjoying a sweet drip
Love strength and conditioning. I leave these workouts feeling fierce! Crushed it!!!
Crushed it! Yikes… hello Monday! That’s was a bit brutal but awesome!😂❤
I did this an hour ago and I feel so good !! Thank you Syd for being our coach ❤
I absolutely loved this one and I crushed it! Strength and conditioning is my favorite form of workout! More like this please. Thank you!
Crushed it!!!
Crushed it loved it!!!! Great Way to start a Monday!! ❤❤ !!! Thank you have a great day everyone!
Crushed it!!! Love your motivational words at the end! We are blessed to be here. Thank you
Holy god, did it again & out of breath. Thanks Sydney for a powerful workout. Crushed it hard💪💪💪💪💪💪🔥🔥😊
I crushed it! Great workout! Love all of Sydney’s workout videos! I’m in my 60s and can honestly say that I am stronger than I’ve been in years! I look in the mirror and see definition, not only that, but I feel better as well. There are some weeks, I go a couple days without working out, to give my body a little rest, but no more than that, then, I am back at it going strong! thank you ! Sydney for all the hard work you put into your workouts!!❤️👍😀
Happy Monday everyone!! Crushed it😅
I'm working a day behind. Wednesday workout planned for Thurs 💪Stop and breathe. Don't stop and leave. Needed this.
Thanks Sydney xx
Did it again. & drenched in sweat like hell. Thanks Sydney for a great powerful start to the week😊💪💪💪💪💪
Ready to crush the week like I crushed this workout!