30 Minute Full Body HIIT Workout [Build Muscle and Burn Fat!] | STF - Day 9
HTML-код
- Опубликовано: 15 июл 2024
- Welcome to Day 9 of Summertime Fine! Grab your Tier 1 May program calendar here! shop.royalchange.fit/products...
For the ultimate STF experience, join the Sydney Squad for nutrition guidance, accountability, and lives with me to help you in your journey! www.royalchange.fit/sydneysqu...
Make sure you give the video a thumbs up, comment, and subscribe to the channel!
We will work for 3 rounds of 30 seconds of work and then we will rest! We are rocking supersets today so be ready to switch weights and crush the same muscle group for all three rounds of the superset. We will rest for 30 seconds between supersets so watch the up next windows closely so you can get your dumbbells ready to keep crushing it!
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.
BIG NEWS! I just lauched my own supplement line with GHOST lifestyle on Mothers Day, May 12 at www.ghostlifestyle.com. Please make sure to use code SYDNEY to show GHOST how strong our community is when you grab your products!
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!
We launched 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. Chest Press
2. Chest Fly
3.Banded Pop Squats
4. Banded Squat Toe Taps
5. Alternating Arnold Presses
6. Front raise side raise
7. Sumo deadlift to squat jump
8. Squat hold with 2 abductions
9. Skull Crushers
10. Pull over and Sit Up
11. Plank Row and Deadlift
12. Snatch
#fullbodyworkout #athomeworkout #fitnessmotivation #losebodyfat #howtoloseweight
SHOP AND PROMO CODES:
Royal Change Merchandise: shop.royalchange.fit/collecti...
Shop my outfits: liketk.it/4hTwD
Sydney Squad community: www.royalchange.fit/sydneysquad
GHOST supplements discount code “SYDNEY” saves you 20% www.ghostlifestyle.com/
Amazon Store: www.amazon.com/shop/sydneycum...
LET'S STAY CONNECTED:
Instagram: / sydneycummings_
TikTok: @sydneycummings_
Fan Page: / sydneycummingsfitness
Twitter: / sydneycummings_
Website: www.royalchange.fit
Chapters:
00:00 Introduction
00:23 Warm Up
01:53 Chest Press & Chest Fly
06:38 Banded Squat Hops & Tap Outs
11:23 Arnold Press & Front/Side Raises
16:09 Sumo Deadlift to Squat Jump & Banded Squat
20:54 Skull Crushers and Pull Over and Sit Up
25:40 Plank Rows and Snatches
29:55 Cool Down and Motivation 
Хобби
Welcome to the most fun workout of the week! Comment below with your favorite move below and make sure you are subscribed to the channel! www.youtube.com/@sydneycummingshoudyshell?sub_confirmation=1
Also we are almost sold out of my supplement collab with GHOST! Use code SYDNEY at checkout to save 20% for this limited time drop! Once they're gone, they're gone forever! www.ghostlifestyle.com/collections/supplements
LOVED the last circuit, row DL burpee (YES burpee!) into Snatch 🎉
So fun! Crushed it!
chest press is my fav. still feeling good doing this great workout 😅 off to do my stretch💖
I liked the finisher. I was ready for those burpees today😊🎉
Banded Squats Jumps and Arnold press
Way to show up, everyone! Proud of this group!
We crushed it‼️
Good job!
Great work well done from the uk !!
good job.
Get it done on Friday!!! Nice!!!!
What else could anyone ask for… 30 minutes with Sydney in a sweaty workout!!!
Don’t miss it! it feels amazing afterwards 😊
Happy Friday everyone 🥳🇬🇷💪⭐️
Great job showing up!
Great workout 💪
Great job!!!
Great job ❤
Good job.
I was not in it this morning but I showed up anyway!! Here’s to all the people pushing through and feeling AMAZING❤️❤️❤️
Way to go!!!
Extremely proud of you.
I also did my workout this morning and it's not my usual time, but I showed up and did it! Great job to you too this morning!
But you showed up!! That is q Victory in itself!! Wqy to go!!
Way to go !!
Good morning everybody! Happy full body Friday! Let's rock this party day 9.... lets go 🎉🔥
Morning Chris! Happy Friday! I know you’re crushing these workouts! Keep going my Friend you Got This🎉Take care and stay strong 💪
@@farrahmcclarityhello my friend! I have missed you. Let's crush this together ❤️❤️
@@chrisdumas7949 my schedule changed so I do this in the evenings! Yes Stronger together💕💪
Great job!
Great day 🎉
My 16 year old daughter decided to join me in STF…Thanks for contributing to strong minds, strong bodies, and strong bonds! 💕💪🏻
Love when they do that ❤
❤🎉 Beautiful !!! Way to go!!!!!!🎉
❤🙌🏼
Yay, that’s awesome!! 🤩
That’s so cool!! Love to see that!
Wooohooo🎉 I did it again! lol I’m just loving this program so much that I’m up every day at 4:00 anxious to see what the workout will be for that day-can’t wait to CRUSH this full body workout today! Good morning everyone from Virginia! ❤
Amazing discipline 😊 As I live in Germany I do it in my lunch break in days that I work from home. Always proud when getting the WO done early
@@alohawahine6241 that’s awesome! It’s so cool how these workouts can connect people from all around the world!! Hope you crush it and have a great weekend!
Great job!
Way to go, you rock!
Good job girl!!! Glad we can crush it together virtually every week!
Favorite workout in this program so far!! Great job to everyone who reads this! TGIF!
It was one good workout. I know you crushed it good job. ❤
Almost week.3 already can't wait to crush this workout let's 💪 everyone
Great workout 💪
good job.
We're halfway through this month!
Yas almost week 3 we got this!!!
CRUSHED IT!
Double tap if you did too!!
Great job!!
Good job everyone!!! We crushed it!!!💪🏼💝👏🏼👏🏼👏🏼💙💛
GOOD JOB❤❤😂
AWESOME JOB - KEEP UP THE GOOD WORK!!
Way to go!
Morning/Evening Everyone! I know you’re doing amazing on this program I’m proud of you🎉Mrs Sydney thank you for humbling me and testing my strength💪Ya’ll keep going don’t stop and Crush STF🎉💪💕! See ya at the finish line !
Great job on crushing this workout!!
Great job!!!
Farrah!!! I've been looking for you! I always thumbs up a few of the regulars in the chat, you being one of them, and wondered where you'd been!!? I saw on Chris' post you've been here but in the evenings!! Awesome!! and glad your ok 😊
@@tiffanyleo869 Afternoon! Thank you for checking on me! Stay strong my Friend keep going and never give up your health/wellness journey💪🎉💕
Why do I always go into the 30 minute workouts thinking they're going to be easy? 😂 I had to do leg day yesterday so this was absolutely killer in the best way. Way to go everyone! Happy Friday!!
WAY TO GO!!!! HAPPY FRIDAY!!!! BEST OF WEEKENDS!!!! KEEP UP THE GREAT WORK!
Me too! @Ktamberelli
Great way to start a Friday. Let's rock this Squad.
Way to go Deborah! Great job!
Love the 30-35s ! Toddler life is hard and it makes it easier to fit it all in. Love the snatches too
Grear job fitting it in! Being a ticker mom is hard work!
You can do it, mama! It's hard and you are still choosing to work on your health, just shows what a great role model you are for your children. Love and support from HK!
Great way to start the weekend ❤🎉 short and spicy
Agreed!!! Great job!
Woohoo.
It’s my Birthday today🥳and that is my wish:Happy Healthy and Strong🫶🏻💪🏻I crush it
Happy Birthday! It's my birthday too!🎉 Have a happy healthy strong day😊
Happy birthday!
Happy birthday!!
Happy birthday! 🎉
@@bethallen5977happy birthday 🎉
Also just have to add that I’ve been so inspired by everyone’s comments on the supplements, I just ordered my greens!!!! I have an autoimmune disease and gut health is so important so I’m excited to help my body out more than you already do through these workouts! I didn’t have the money but I went to check out and my points on my credit card were just enough to cover it! Happy belated Mother’s Day to me ❤
Yay for you! I also have autoimmune. Hashimoto hypothyroidism. For the first 6 years, I couldn't consume dairy. So thankful that today I can enjoy protien drinks . Enjoy your new supplement!
Let's crush this! 🎉
Done! Great work getting going today!
Great job!!!
Way to go!!!
Grateful and blessed...this is the best STF...yet!!!!
Best workout of summer time fine so far !!!!! Way to work it !!!! Yasssss!!!
Yaaaas I agree! We haven’t had a good strength and cardio combo like this for a while… she killed me today 😂
Agree! Dripping in sweat 😅 Flew by, so fun!
I blinked and it was over already! I LOOOOOVED this one! Those last two moves were so empowering and fun! 💪🏻
Feeling so energized after today's workout! Kudos to everyone who showed up and crushed Sydney's workout today!
These last couple of workouts have really been challenging me! Thanks, Sydney, for always pushing me!
🎉 who gave Sydney extra pre workout? Girl was high energy!! 💪🏻 great job everyone
This 52 year old CRUSHED this one!!! After 45 minutes a 30 felt good🤓🙌🏻❤️
Way to crush it!!! ❤
Great job! 51 years old here. We can do it!
Heck yay.
Crushed it!!! I love this! My energy was so high! Great job to all of us! 🎉
Good job fellow Ashley. Keep working hard
@@ashleystrayer2783 thank you fellow Ashley! Good job too! 💪
STF! Happy!Healthy!Strong! 😊
Good morning! I crushed that workout today! I loved it! Way to go everyone!!
awesome job!!!
I think my body was craving EXACTLY this workout! Such a fun mix of burners and power moves! 30 minutes are my favs -- THANK YOU SYDNEY!!!
Absolutely loved this workout!! Quick & effective with sweat falling the whole time! Thanks Sydney ❤
We crushed it!!! Happy Friday everyone! you rock
Woo
Done and dusted. So happy to see 30 secs of work back.
Still feeling the quads from Wednesday 😅.
Good job 👏
I don't say this often, but I loved this workout! It was fun and fast paced. Absolutely crushed it!
Great job 💪
Great way to start a long weekend 🙌🏼
Happy, healthy & strong!!! 🙏💪🏼
FUN workout! Thanks, Sydney and good job everyone!
Great job!
I showed up for myself and crushed the workout. Thanks Sydney for pushing me. Well done to everyone who showed up and crushed the workout.
awesome job!!
Great work everyone! We're going to look awesome this summer! 😎
yes Sweaty, Yes full body, Yes I modified a bit, Yes I feel great! Yes!
Crushed Full Body Friday! 🎉
Way to go!🎉
GREAT JOB!!!
The BEST way to start a Friday!
Agreed, you crushed it.
very fast paced, but a good one. Proud for everyone who pushed play and got it done 💪
Loved this HIIT workout! Sinus/Allergy issues will not stop this girl! 💪 I may not have done everything 100% but was pretty damn close! Thank you Sydney and squad for the push when we need it! ❤
You are amazing!!!
Happy Friday!!! Loved this one, just wish it was a little longer!
Workout CRUSHED!! First day of using your pre-workout and it’s AMAZING! The glisten is real 🔥 Thank you!
Loved this workout… especially the last power move 🎉😍💪
those 30 second intervals made me feel so strong after doing 45 second ones for so long! Thank you for that gift! hahaha
Good JOb!:)
My almost 4 y/o loves to workout with me. One day she goes "I need a braid, just like Sydney has a braid!" And then after stretching today she said "she'll see us tomorrow right?" Lol that's right girl!
Cute😊🎀👱♀️
Happy healthy strong!!!! Wowzer!!!!!
Crushed it. Happy Healthy Strong!!! Felt good and strong. These workouts have been super spicy!!!
Happy Friday Squad. Doubled up with Wednesday's workout. Feeling great. ❤
Great job!! 🎉
Crushed it! Happy, Heathy Strong Friday everyone!
Way to go! ⭐️
I was thankful to have a strong, pain-free lower back for that last exercise.
There were some moves in here that I was so happy to see! Crushed it! Happy Friday!
Missing my Friday fitness Sydney 💪🏼
Taking things a little easier this week 😎 it's an active rest week 🌞🌞
Morning Maggie! Happy Friday!Hey just popping in it’s ok to rest just keep going! Stay Strong 💪 You Got This🎉💕
@@farrahmcclarity thanks Farrah 😎 enjoying the sights and sounds of Malaga Spain this week 🌞🌞
I crushed it 🎉💪🏻 currently sweating into my eyes as I type this out 😂
Same girl, same
Yay! Crushed this funtastic workout on a Fabulous Friday..... Showed up and showed out!!!!! The best trainer ever.... Thank you so much Sydney! HAPPY HEALTHY STRONG!!!! 👍👍❤❤🙏🙏
Day #9 of summer time fine complete. I started later than maybe everyone else, but I am happy to be here. Proud of everyone for showing up for themselves. As Always, thank you Sydney!
Oh guys, my legs are still sore 🔥, even my arms feel toasted... but I'll give it my best today, for my second workout of the day 🎉. 💪🏽
Well done everyone for crushing it ❤🎉
Great job!!! We did it
@@jenellejones5283 woohoo! 🙌
CRUSHED IT!!!! I'M GOING TO TELL EVERYONE, WE ALLLLLLLLLLL DID AN AMAZING JOB!!!! DAY 9 DONE!!!!👊🏾🏋🏾♀💪🏾👍🏾🔥🔥
🎉Great job this week
I crushed this workout today. This felt so good. I am definitely feeling stronger after this week. Thank you for the push and motivation
way to go everyone! happy, healthy and strong! crushed it ❤
Day 9 Summertime fine crushed!! 💪🏽Happy Friday 🥳
Killing it!
Good morning!! Sweaty crusher fun on a Friday! Feel so strong!!
That was a workout! Woo hoo!! Crushed it!
Im dragging but im ready!! 🤦🏾♀️💪🏾
Discipline over motivation. Way to go!
You’ve got this!!!
I crushed it and I'm super proud of you all for showing up!
proud of you!
Happy healthy and strong!!
Today is my WHY’s 6th!! Miraculous Birthday! Thank you for making me the strongest I have ever been to care for his non ambulatory body, no matter his weight!! 💪🏻💪🏻💪🏻
Crushed it!!!
great job
You did a great job
Woop woop, bit puffed not sure if that's due to the workout or I gave blood on Wed and it takes me a few days to recover. I used my weighted vest instead of balancing a weight in my neck!! lol
Congrats on giving blood! Last time I did, I noticed I was much more winded for the week that followed. Turned out my iron level was at the anemia level, so just make sure you get your iron 😊❤
Crushed it!! Way to go to your 16-year-old daughter--lifelong health ahead!! 😊
Kept my promise to Sydney and woke up and crushed this workout!
omg - burnerrrr! loved it and crushed it! I love reading all these comments - so motivating! Great job everyone!
Wow!! Loved this workout!!! Never skip a Fridays workout!! 🥵🔥💪🏽🙌🏾👏🏾 thank you Sydney!!! This was amazinggg! Let’s go squad!!! Happy Healthy and Strong!! I have shown so much growth in my workouts and mindset because of you! Thank you!!!
Happy ,healthy ,strong, slightly sore senior + . Crushed it in spite of coming to w/o with sore muscles after I went a bit crazy yesterday doing HIT w/o with kettle bells plus my swim. JUst shows the body is amazing. Thank you to the dynamic duo for another great w/o. Off for protein top up and then my swim. Have a good day evertone
Day 9 and feelin fine 💪🏼❤️ absolutely loved this workout!! Just like Sydney said, we all crushed it
Amazing job!! We crushed it 🥰
Happy Friday, everyone!!! Loved this one! Crushed it 💪 bet you did too!
Crush it!!!!! Love it!
Crushed it!!! Loving STF 2024...Let's go!!
Happy Friday everyone! Crushed it! Can’t wait for my shipment to arrive after seeing these reviews come in! Patiently waiting until Monday!! Good job everyone!! 😊❤
Crushed it💪Great way to start my day. We all got this‼️
Another sweaty one! Fast paced and intense. Great way to start the morning 🔥💪🏽❤
Friday popping off!
Loved your energy this morning Sydney!! I was moving slow at first but you got me going ❤
So proud that you did it!!
Good morning everyone! This had to be my fav workout out the program so far. Crushed it 😎
Happy, healthy, STRONG! Happy Friday! Great start to this fabulous weekend! 🤩
I absolutely love this style of training, it was so much fun and went so quickly ❤ xx thank you
Crushed it! 🎉 Fun Friday workout!
I crushed it! Thanks, Sydney and Dustin, for this super amazing workout! Love and appreciate you both xoxox 👌 💪 🔥 🥵 ❤️
🎉! Got it done! Long time watcher but first time commenting. Thanks Sydney!!
I felt so strong today! STF paying off already. Let’s get it!
Thank you Sydney for bringing the energy!
So Happy for you Sydney! Keep being you, keep living your dream. Wish you all the best! Thank you for the inspiration and being here for all off us.
This was so fun today! I really enjoyed this and loved the 30 second work periods 🎉
Happy. Healthy. Strong. Thanks for the push Sydney!
Way to crush it, Squad!
Happy Healthy Strong 3:30 am workouts are my happy place 😅💪 amazing workout don't skip👀
Thanks to everyone for showing up! Sydney I love the abduction exercise with the band! Totally epic