45 Minute Legs and Glutes Workout | FLEX - Day 8
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- Опубликовано: 12 мар 2024
- Ready to crush your glute goals? Let's work your lower body with this 45-Minute Leg and Glutes Strength Session! This routine is designed to target your lower body, providing an epic burn in your quads and glutes. Stay tuned to our Up Next window for seamless transitions and make the most of your rest periods.
Today, we'll focus on Super Sets! Each superset will be performed for 3 rounds of 45 seconds, aiming for 8-12 reps per round. Push yourself to the limit and embrace the burn, aiming to reach failure by the third round. Select challenging resistance levels to maximize your results!
This workout includes a customized Warm-Up and Cool-Down. It's perfect for a low-impact yet intense training session. I used my 15-55lb dumbbells for my best workouts, grab the weights that work for you!
Grab your March 2024 FLEX program calendar for accountability here! shorturl.at/wHI29
Exercises:
1. Front Squat
2. Back Squat with Band & Calf Raise
3. Split Squat Left
4. Split Squat Right
5. Heel Lifted Goblet Squats
6. RDL
7. Step Ups
8. DB Hip Thrusts
9. Sumo RDL
10. Hamstring Curls
11. Left Leg RDL on bench
12. Right Leg RDL on bench
13. Band Abductions
14. Banded Squat Hold
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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
I have literally nothing left in the tank after that workout, wow wow wow that was incredible!! Get it, Squad!!
Thank goodness for the pause button. I would not be able to do any of the 2024 workouts without pausing longer than she gives us between sets!!!!
I agree! Sometimes I have to pause longer to get my weights out, sometimes I need to catch my breath a little longer. But I don't quit, and neither do you. I'm proud of that.
I love the focus of trying to achieve failure in this program. It's making me so much more thoughtful about the weights I am choosing and how hard I am actually pushing myself.
Holy Moly! That was a long challenging workout! My motto: Never give up! Keep going, stay strong, and stand proud! To all you young woman out there, the pay off is tremendous as you gracefully age!
💪🙌🏼🏋️♂️
❤😢That was tough, but we can do hard things. Whew!
Oh, man 🥵🔥!! I got nothing left after this workout. I literally collapsed after the last round of wall sits 😭. Thank you for empowering us by helping us show ourselves how strong we actually are, Sydney ❤️! Great job, everyone, for accepting this challenge 👏🏼! It wasn’t easy but we did it 🙌🏼!
Way to go everyone!!! Breaking those legs down to become stronger!!!!
Good morning everyone!! Happy Wednesday.. FLEX day 8.. Let's Rock this Party 🎉👏
Morning Chris! You’re doing amazing at all these workouts🎉Lets Go!
Good morning Chris! Happy Wednesday! You got this girl! We are getting stronger!
Good workout
Glutes and hamstrings OUCH !!!!!
Looking forward to this one! Let's see what we can do!
Team Royal Gainz! Thank you for always pushing us, constantly surprising myself with my strength!
Good morning all! Probably 20 minutes through this workout I kept telling myself how much I hate the 45 seconds. The second half of the work out I didn’t even think about it.
Morning/Evening Everyone! Let’s Crush this Leg 🦵 and Glute 🍑 workout together! We’re Stronger we got this 🎉
Day 8 of Flex complete! Amazing workout. Im up to 12 and 15s. So excited.
Thank you for all your positive messaging - you give me strength everyday!!!
In the almost 4 years I have been working out with you, this is my all time favorite workout. Leg day is always my favorite, but this one was FIRE!!
Same!!!
I feel so much stronger this week! Thank you, everyone.
GOOD MORNING everyone. Thank you Sydney. Have a blessed day all.
Doing this tomorrow 🍑💪 taking a rest today
Flex day 8 I was able to do this one using bands and BW!! I am very proud of myself!!! I did it pain free!!!
Pushing myself and pushing those heavier weights, let's go!
Good morning everyone!! Happy Wednesday. I am so thankful my best friend introduced your program to me. I thought I would never lose this weight, and here I am killing it. Thank you for all your videos. It's definitely been a game changer in my life. ❤
Wheeew! 🔥 loved it! I don’t remember what we did to our hamstrings on Monday- but I FELT it today during this workout. That was a great push!
I always fear/love leg days! Ha! Thanks for getting us to do what we wouldn’t on our own ❤👏🙌🥳
Prepare to the France Olympics with Sydney's FLEX program 🎖🏆
CRUSHED it! Absolutely beast FLEX mode! I am SO STRONG!
Wednesday is officially a crusher day! Dang my booty and legs felt that. 😮🎉😂
Let’s go🎉🎉🎉🎉🎉
This workout reminded me that "I can do hard things" ... that was Epic
Wowza!! Legs & Glutes on fire!! Crushed It!! 🔥
I feel so incredibly strong. These glutes and legs workouts have been so incredible. Thank you!
Holy cow!! There was definitely a moment I did not like you Sydney! But I am so proud to have you as my Trainer!! Thank you for pushing me !
Wow!! My legs went to jelly after this workout! Thanks Sydney for pushing us all. We are stronger together. xx
Legs are feeling strong! 🎉
❤ That was an AMAZING strong day session! The length and partials made it extra challenging! ❤️
Holy guacamole! Those bands at the end! Youch!
Thank you for making me confident in my strength. I can now do 25lbs for my squats 💪🏼😁
What a leg day! 🦵🏼💦 grateful for you always, Sydney! ❤
Great routine Sydney 👏🏾👏🏾👏🏾
Felt that! Been in Italy all week so I’m two behind but I’ll catch up! Love it 🙏🏴
Looking forward to doing this one later 👏🏼
Thanks for pushing me to heavier weights! You’re such a great inspiration!💪🏻❤
whenever you push, Syd, I push to keep up! you’re my incentive 😊
Happy Healthy Strong 💪 ❤
Good morning Everyone! Day 8 crushed and it feels so good! So proud of Everyone! Have a great Wednesday!
Yes that was a really tough workout
Legs are dying…..
I dedicate to all of us the song “killing me softly…”🎶🎼🎵😂
Happy Wednesday everyone 💪🇬🇷🥳☀️
I was nervous going into this workout, but it’s my favorite so far this week and I’ve loved the others too!
Whoa! My legs are wobbling! Love it so much!
Today was hard in many ways. I currently have the flu and right before getting sick, I had a leg injury and was laid up for a few days. The mental anguish of being so far behind in this month's workouts pushed me to workout through being ill. It's a real testament to how well these workouts and staying consistent build strength. I am now only 3 days behind and am able to push heavier weights than ever. Thank you Sydney for being so inspiring and helping me transform both my body and mind.
Crushed it, I pushed myself and did 40-45 heel lifted squats and hip thrusts. I definitely surprised myself 🎉❤
Wowza! What an incredible workout! I pushed the limits in every exercise and was able to go heavier than I thought. 💪🏽 this one is being added to my favorites.
Thank you Sydney. Crushed this!
Dripping sweat like crazy! I loved it!
Gracias 🎉 that was hard. Mentally. I was feeling frustrated. I am so thankful with my body and mind that I got thru it.
Crushed it.
Great leg workout today thank you for the push Sydney!😊
That was intense! 🔥 Pushed hard! 🥵
So hard to start the workout each day 😥 but best feeling ever once you've crushed it!!!!!
Oh, it’s daylight saving, for the next few weeks I will get these workouts an hour earlier until Europe catches up. 🎉
Holy moly ! Oh my lanta ! I literally have no words 😅 What an incredible legs and glute workout. I almost take a day off and thought about doing this tomorrow instead. Totally looking forward to that full rest day tomorrow . Thank you for continuing to challenge us Sydney ❤
Wow never thought my legs could skake that much at the end . Great workout it went very fast
So I am not going to be around dumbbells for the next few days. I am going to do whatever I can and will start with doing this workout with my glute bands tomorrow. March is challenging for me due to a lot of events and travel but I am determined to Flex at the end 💪🏼
My lunges have really improved this year. 😊
Man what a workout!! This was amazing and challenging, yikes so much sweat!! It's been a rough year with many changes, and finally getting after it and getting back into lifting and getting back to my strong self. Thank you Sydney for these workouts and pushing with me! ❤
Legs workout forever!!!!🎉🎉
Wow what a workout! Thanks for that one.
Your program has changed my life like no other program has. My work is much easier as I’m a heavy equipment operator lifting heavy things all the time. Gives me the energy and strength for the day:
Pushed past my limit and deadlifted 80 lbs - challenge yourself and you will discover your capabilities are possibilities. Love meeting fear and hear things with curiosity. Crushed it with hard work and pride today!
This one was 🔥🔥🔥🔥, don’t remember burning as many calories in a wk …crushed it
Ouch!!! But in a good way!! Sweaty, challenging and feeling super strong today 🦵💪🏻❤️🔥
Surprised myself with dead lifting 80lbs today! Thank you for pushing us to be better versions of ourselves ❤
Wow!!! Had to channel my inner she hulk to concise that workout!!!!! Loved it!!
That was hardcore and wonderful! Amazing workout! Now the challenge is making it down the stairs LOL
Heck yeah!!! That workout had me shaking on the 2nd superset! 🥵 I felt every bit of that. I loved this one. Even though it was a struggle, I know I am getting so much stronger. Letssss Gooooo SQUAD!!!!
Good music!!!👌🏾🫶🏾💕
This workout is absolutely amazing. Thanks Sydney. You are my inspiration. 🌸
Wow Sydney this was a very challenging leg workout today. Loved it, thank you for your encouraging words!!!
I REALLY wanted to quit this one about 15 minutes in but I'm so happy I pushed through! :)
Always love leg day! I am surprised myself w weights today. Used 30s, 35s, and 40s. 80 w the hip thrusts. I love my strong glutes and legs. Loved it crushed it! 👍🏋️♀️💪🔥🥵💦😁💜🦸♀️
Woah that was crazy fire!!🔥 Loved it. But i was completely drained by the end, expecially after the 14hour Ramadan fast ✨️🥵❤ thank you Sydney!
I crushed it! Thanks, Sydney and Dustin, for this great workout! Love and appreciate you both xoxo 👌 💪 🔥 🥵 ❤️ 😘 👌
Amazing, absolutely love this program again and again!!!
Really wish you would release more cardio videos. At least I can do some of your former ones.
Wow that was a challenge for sure but I loved it 😊 thank you so much ❤
Oh, leg day! 😩🔥 little wobbly! 😂 thank you for all you do!! 💜
I crushed at failing today! Thanks, Sydney and Crew.
Thank you, Sydney. ❤
Holy moly this was a brutal in a good way strong powerful workout. Legs are wobbly. Thanks Sydney for a great 45 minutes. Crushed it strong 💪💪💪💪🔥🔥🔥🔥😊have a restful weekend all !
I thought this workout was going to kick mu butt, it did, but I was able to do the complete workout and it wasn't as bad as I thought it was going to be. Yes it was a lot of work but I am proud I was able to do it and made it to the end. Thanks Syndey for your workouts and motivation.
S.P.I.C.E.Y. 💪🏻
Loved every part of it 🥰
Sydney, you are absolutely world-class. This workout was excellent! It was so well structured, intense, challenging, and fun! I was dripping buckets the whole time! Wow! You're amazing! Thank you!
Crushed it!!! 🎉
My goodness I'm beat after that amazing workout... That would definitely get me through my day..... Much Thanks to my wonderful trainer.....👍👍❤❤🙏🙏
Today is my birthday!! 39!! I almost gave myself a pass today and made a ton of excuses because I was truly intimidated by this workout. And as I struggled already in the second set, I reminded myself that I'm doing this so I can play tag with my grandkids one day, so I can jog up those water park steps, and so I can grow old while going on adventures! Thanks for the best birthday gift Sydney, the gift of health which turns into a gift of active memories with my family! XO
Time just absolutely flew by!
Whoo hoo! Good workout!
Day 8 done !! 🎉
Pushed hard on that one, blazing through, and finished the last banded superset rounds with heavy bands, and didn't stop for the entirety! I was so close to giving up towards the end, and talked myself up to not give up! So proud of that, and burn did it burn!
Love you Sydney!!!! Love this Program! You are so encouraging and knowledgeable and Give Your All to All! Many Thanks!
I'm proud of myself for finishing this workout i started feeling horrible because of the flu i still feel horrible but at least i moved my body and got a blood pump in my muscles 💪🏻
So good 😊 thank you. Took me 50mins instead of 45mins as needed more time to set things up and breathe !!! 😂
Whew! Not gonna lie ... I was really struggling through this workout, but I made it.
Flex day #8 ✅