30 Minute *Quick and Effective* Glutes and Abs Workout | STF - Day 29
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- Опубликовано: 13 июн 2024
- I'm so pumped you're here to train with me, get your bands and your dumbbells ready, we're going to push ourselves!
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We will work for 3 rounds of 45 seconds per exercise and we will be focusing on progressive overload in a superset format so be ready to push into failure!
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:
Left side standing Hip Abduction
Right side standing Hip Abduction
Hip Thrusts
DB Hamstring curls
KB Swings
RDL Lengthened Partials
Sit up and a half
Sit Up and Twist
Leg raises
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Хобби
👋🏻High-fives to all who did this workout!! Way to go!!
Great job!
Loved the ab portion! I need more ab, glute and back- growing older stinks- but love this group and Sydney’s drive and inspiration 🎉💪🏻🔥
Great job getting it done❣
Great job 🎉😊
Happy Friday!! What a great way to end the week! See you all tomorrow 😊
Have a great Friday!
Great work, Valerie. Stick with it!
Let’s keep fighting for what we want
Great job!
Great job everyone! Way to show up and show out! Proud of us! Have a great weekend!❤
Proud of you keep up the great work
Proud of you 👏enough your weekend 😊
It's Friday Fitness again! Let's crush this together!
Thanks for being here with us!! Way to crush this workout!!
Great work today!
Have great day! Good job!
Great job!
Great job 👏
My favorite is the hip thrusts and hamstring curls!! Great job everyone 🎉
My fave set was the standing hip abduction.... Amazing workout !!! Love n crushed it..... Happy for everyone who did they utmost best to showed up n showed out.....Thank you so much Sydney.👍👍❤❤🙏🙏
Great Friday workout for the core area. Keep up the good work everyone.
Love the kettle bell swings then dead lifts combo!! This workout was Fun!
Positive and happy feeling after workout !!!!
🌞STF 2024 Day 29 done!!!! 🌞Great job everyone!!!! 🎉🎉
Quick and Spicy . Loved the kettle bell swings and the dead lifts. Great job everyone!
We did it‼️Embrace the challenge and enjoy the day. 💪
Excellent and great job!!! Yes we did. We challenged ourselves and finished it.
Great job!
Great job!! 🎉
Way to go!!!!
Great job 👏
Kettlebell swings & RDLs!! Way to get after it team!
Great job today!
STF 2024 Day 29 ✅! Fighting for it! Fave superset was the first one with bands.
Workout complete! The swings and deadlift set was my favorite.
Great job everyone! I was loving those banded hip abductions today. The burn was real 🔥
Quick burner was just what I needed to get going today! Crushed it
Happy Friday!!!! Great job everyone!!!
Who doesn’t love an intense 30 minutes! Lean legs here we come!🎉
Great job!
Hamstring curls were my favorite today!!! Way to go peeps!!!
Great job crushing the hammy curls!
Crushed this on vacation in a hotel room with the sleeping kids. I loved it all ❤️❤️
I'm proud of you! Itv takes dedication to keep it up on vacay.
I love the pep talks and confidence. You’re showing consistency matters.
Such a great workout, loved the burn of the abs at the end too! Getting stronger each day!
Thank you God, we crushed it, I don’t know why but the 30 minute workout always makes sweat a lot! I love them 💪🏽…Thank you Sydney, good job everyone 🙌🏽👏🏽
Great job today!
We did it! Awesome everyone!
Great job!
Proud to be here on Friday fighting for my goals 💪 ❤
Great workout today, you crushed it!
Love a quick 30 min gluten and ab! Really love my weighted sit-ups and twists. Thanks Sydney!
I like them too!! 💯
@sydneyhoudyshell you are killing it with these outfits!
The oufits, the decor and the music !! Good job for crushing this!! 💯
Pushed through, mentally had to work to stay focused, but pushed through and made it!
Sometimes I find pushing through mentally is the hardest part, way to go!
you did it!! hooray - exercise definitely improves your mindset for the day! way to go for showing up and getting it done!! you are awesome!
Great job!!! 🎉
I loved the Romanian deadlift/swings set! I really connected to the deadlifts. Good job crushing this one today! 🎉
same. Great work!
Solid workout. I didn't do my heaviest weight because I'm running a half marathon in 2 days but still felt the flex. Let's go squad!🎉
Good luck!!! Great job today!!
How was the marathon?
HAPPY FRIDAY!!! I WILL NOT QUIT!!!
Happy Friday to you!! Proud of you for pushing through!
YES! Proud of you!
Quick, sweaty, tough! What else do we want! Amazing workout! I loved the hamstring curls
Happy Friday everyone 🥳❤️🇬🇷💪☀️
Swings and partial RDLs were SPPPIIIIIICCYYY!!!
Great job
WOW the struggle was REAL today, but crushed it!!
Great job!!!
You did it, we did it!
@@ashleyprice3880 thank you!!!
@@stephaniephan1169 yessssss!
dedication over motivation, always. made it to another cool down. It was all good, flew by
great job!
@@rickiebee6011 you as well :)
I crushed it!!! Loved that it was 30 minutes!!
Great job! ☺️
I worked hard this morning. That ab work was fire! Great job everyone!
Happy Friday! This one flew by! Great workout! I like the hip thrusts!
Fighting with everything I had! Loved it. Still can’t master those dumbbell hamstring curls, but not giving up!
Great job getting it done❣
Proud of myself and proud of all of you! I loved the kettle bell swing and RDL partial superset! Felt strong and powerful!
way to go!
Crushed 💪🏼 We are strong! ❤Hamstring curls for the win 😁 🔥
I liked those too! Great job!
Great job getting it done❣
made it for notification gang!
was expecting 40 minutes and was pleasantly surprised with a 30.
favorite workout was hamstring curls after getting the dumbbell to not slip out.
i’m proud of how strong my core has gotten doing those sit ups!
thank you sydney!
Awesome work! My dumbbell slipped during the curls too. We will get it lol.
Hamstring curls are becoming my favorite 🎉Great work!!
That was a great way to start the day! Great job everyone 🙂
Great job 👊🏻
I crushed it! Thanks, Sydney and Dustin, for this amazing workout! Love and appreciate you both xoxox 💪 🥵 🔥 😘 💕
Great job!
After a week in the PICU with my son, I am proud to say I am all caught up 🙌🏻. Doubled up on the workouts I had to miss and am ready for upper body & cardio tomorrow! 👊🏻👊🏻👊🏻
Wow y'all talk about spicy!!! The swings and deadlift super set was probably my favorite of all the supersets just because it really made me focus and connect with my muscles and the burn was real!! Thanks Sydney for the amazing workout and y'all, thanks for being here with me!!
YES! Great job!
Great job!
Excellent and great job!!!!
Yesss. Good job!
Great job, enjoy your Friday 😊
Love this workout & crushed it! Fav: side kicks - great job pushing, everyone! 💓
Great job!
Great job workout buddy.
We did it teammates. Keep pushing and trying your best teammates don’t give up!!!
Back at you!
Let's fight for our goals!
Yes! And thanks for the reminder! You're awesome!
Keep on fighting everyone! We got this!
Great workout Jessica - have a fabulous weekend.
GRACIAS!!! I WILL KEEP FIGHTING EVERY DAY IS A CHOICE! WE CRUSHED IT SQUAD!
Great job workout partner!
Way to go gang..... keep moving we are almost there 🎉
Great job today.
I'm finally getting enough hip flexibility to really feel the glute bridges and pelvic thrusts! Very satisfying.
Well done Sara 👍🏻
Oh my! Some killer moves in this one! Glad to be still standing after cool down! Have an awesome weekend squad!
Amazing job and hope you have an awesome weekend too! 🥳💖
That dumbbell swing and dead lift combo was wooooweeee no joke!! The was a fun workout! Keep up the great work everyone!
Great job!
KB swings are such a mental challenge for me--Sydney's tip to take it three at a time kept me in the game. One more day to crush Tier 2 week 2!!
I loved that short burn!
great work!
Great job, happy Friday
My favourite exercise was the length and partial deadlifts and I always love me some seated twists.
Great job fellow health nuts, continue to be strong and remember to always restart as soon as you slip.
Love y'all 💪🏼💪🏼💪🏼
💯✨️
Feeling proud of myself for sticking to it so far 🎉 it's one big positive in my life right now. Gradually working towards better mental health but for now this is my constant ❤
I loved the kettlebell RDL combo 🔥🔥 great job everyone! Almost done another week of STF 💪🏻
Me too! Great job today!
Glad the sit-ups keep coming back. Gives me a chance to keep working on it and see the improvement over time! Thanks Sydney! :)
I agree with the sit-ups coming back in to see the progress! Great job today!
Love working with glute bands!
nothing like feeling stronger in 30 min! thank you Sydney. Keep it up team! Have a great weekend:)
😮, definitely fought. Great work guys.
For sure! Great job
Was not motivated to do this work out, but I did it. Sit ups are my favorite I think, but I’m also loving the work on the hamstring curls.
I hope you’re so proud of yourself for showing up without motivation! Nice work! 😊
@@FrenchyFaith I am thank you.
Crushed it!🏋️♀️💪🔥♥️
We crushed it ..each and everyone one of us .. woohoooo we are strong 💪
Well done all! Kettlewell and RDL was my favourite part today. Thank you Sydney ❤
Me, too. Great work.
30 min workouts are burning 🔥 but is a good pain! Good Friday everyone
Short and spicy.
Crushed it!! 💪🏻💪🏻💪🏻
My favorite was the hip thrust!
To those who completed this workout WONDERFUL JOB
Way to stay in the fight!!!💪🏼
I'm fighting for my happy, healthy, and strong! My fav was hip abductions and bridges. Thank you!!
Keep up the good fight...you've got this girl💪💕
The bands and donkey kicks with weights were my favorite.
Great job everyone!!!!🏄♀️🙏❤️
Well done team mates. My favorite super set was sit up and half and sit up and twist. I crushed it.
Sydney I absolutely loved this one! My glutes and hammies feel so strong as does my core. Thank you. Love the basic moves. Super effective.
Great job crushing it!
I really enjoy the DB harmstrings !! Proud of everyone who showed up and crushed this Friday workout!! 🍑❤️🔥
Way to go! So glad we crushed it together!
@@heidifritz3053 wow we did it together for real!! 💪✨️
Great way to be strong!!!! thanks Sydney-great job everyone
I loved the 1st superset, and the ab finisher! I can’t lift weights yet due to throwing my back out a month ago lifting a weight, so I used a band this whole time and had to improvise for set 2, but that’s ok! It still had me sweating and I felt great! Good job team! Keep it up! 💪🏼❤️
So proud of us crushing these workouts!!
I love the abs section! Way to go everyone!
Me too…I want more abs. Haha
Definitely wanted to stay in bed this morning, but I got up and hit play instead! Another workout crushed! 🎉
I think my favorite was kettle bell swings and the deadlifts!
Way to push through that!!!!
This workout was one of my favs. I love the Kettele Bell Swings and RDL superset.
Stay in the fight, focus on form and challenge your own best to keep growing stronger. We can do it, keep showing up each day.
Happy Friday, team. Proud of you for showing up and working our amazing bodies.
you did it!
Love some good band work to kick off the workout! Not feeling my best today, but after completing the workout, I am feeling much better! Happy Friday, everyone!😄
It’s amazing how much better we feel after movement! Great job!
Happy Friday! This workout was good, but I'm glad it is over! I was fighting during the ab work! Thanks Sydney!
I was fighting during the abs too! Great job pushing through!
Day 29 has been crushed!! Thank you for another awesome workout!! Great job everyone!!!😊
Glutes are feeling it!! Always enjoy an ab finisher! Leg raises used ankle weights and really felt that extra burn!
Great thinking adding in the ankle weights! ❤
This was 🔥! The kettle bell swing format allowed me to push my max weight! Those weighted hip abductions…😰…but crushed! Double leg lifts on my bench…slower as I had to concentrate on balance, but proud to say I rocked it, even added the hip lift! Proud of us all for rocking it!
Leg raises was my favorite one and my abs are on fire, crushed it 💪🥵 thank you Sydney
My favorite too 🔥
Favorite workout of the week! Love using bands with standing leg excercises. Great job everyone.
Done! Ready to crush this Friday now! Good job everyone!
Sit-ups I fight with, but I smashed it!!! Have an awesome day!!
Great job at smashing those sit ups they were tough with the weight
Way to crush those sit-ups - great job!
CRushed it! Still stiff from yesterday 🤣 All supersets were challenging. 💕
Ooof! Did this one first thing in the morning with no food - definitely didn't feel as strong as usual. Good thing to notice!
I actually felt this workout in my targeted muscles. Thank you
Great job!
Glutes and hammies are shaking! 🔥
Way to crush it!