40 Minute HIIT CARDIO Speed and Agility Workout | Sydney's Dirty 30 - Day 16
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- Опубликовано: 11 сен 2024
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Let's really CRUSH this full body workout together! This workout does not require any dumbbells so just make some room on your mat and let's crush it! This workout is going to challenge your whole body and really push you to your cardio limits and I am so PUMPED to have you rock this workout with me! Just grab some water, press play, subscribe, and let's crush it!
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In this workout you are training with me, Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer and Fitness Nutrition Specialist. I am a fitness trainer is Charlotte, North Carolina and was a Division 1 athlete at West Virginia University where I was a national qualifying high jumper. I use my knowledge from my NASM certifications, bachelor’s degree, nursing school experience, and my elite athletic background to lead you through workouts designed to make you a stronger, more balanced athlete. My goal is to get you closer to your goals with each workout!
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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.PLEASE CLICK HERE and subscribe! It helps us continue to be able to make videos for you all here every single day! www.youtube.co...
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I've done hundreds of Sydney's workouts over the years. I already had this saved under my "fav workouts" playlist but I'm so glad it was featured on this months Holiday playlist! I feel awesome 14 weeks postpartum and am so glad to be back at it after my unplanned C-section!
So proud of your hard work!
Congratulations 🎉 and stay strong 💪🏽 ❤
This workout feels like a full circle moment to me. Today I decided to workout inside the house because it was too cold in the garage and I didn’t need any equipments anyways. When I restarted my fitness journey after grief and becoming a new mom, this was the style workout that I was looking for. Basically no equipment just to get my body up and moving again. I didn’t have a home gym yet at the time and so I just found a little spot in the house that didn’t make too much noise when I jumped . I have a picture of my late mom in the kitchen and that’s where I’d work out. I could see my own reflection through the frames. The last few days I have been thinking of and missing my mom immensely . Even bought ingredients to try to imitate her cooking. She loved to cook and made amazing food . I loved being in the kitchen with her during my childhood . She passed away 3 years ago and I found Sydney 2 years ago around this time during the pandemic. Today I worked out in the kitchen in front of my moms picture . I am grateful for this channel and how much it has helped me grow . I’m here to stay ❤
❤️
I did not have the nicest sleep today. I woke up at 4.50 randomly and so I was like let me sleep in for 30 more minutes but I could go back to sleep so I just got up, prayed and read the Quran and then made me a cup of coffee with peanut butter toast and banana for my pre-workout. I was eating and watching youtube and I was feeling really dull and did not want to worked out but I did anyway. NOW, I feel amazingly fresh, strong and happy!!! I am so grateful for you Sydney :D
"We cannot only work for our goals when we're in the mood to work for them." ❤❤❤
THANK YOU for this workout and for showing up for us every day.
This is so true !!!
The last section is almost killing me🥵 Crushed it！
mood i’m taking my 27839th break rn
Burpees are honestly my least favorite exercise but during the whole burpees circuit I just kept saying I love burpees and honestly I killed it . Love it ♥️ as usual
Glad to see I’m not the only one who checks what I’m in for later in the day!!😆💪
I do the same at work every morning lol
Lols..yeap got few hours to doing this.. gotta go to bed and rest.
I'm so nuts that I find her insta story that previews the next day's workout and then go back through her channel to see which workout she is redoing for the dirty 30 series! I should probably just buy the calendar lol.
A dangerous game to play! LOL if I see what I'm in for it's a lot harder to get through.
I am shocked by how strong I have gotten! 3.5 months postpartum workouts and I can actually feel my core strength! Thank you Sydney!!!!!
Sydney's Daily Wisdom: (44:10): "We cannot only work for our goals when we're in the mood to work for them." This is totally me. Not so much with these workouts, but in other areas of my life. Thanks for the reminder, Sydney. I'm not going to quit on myself.
aditi basu I definitely use food to cope! And I am a recovering people pleaser. Awareness is the first step! Starting my day with a workout also puts me in a better frame of mind for the day. I think I need to listen to Sydney’s pep talks in the middle of the day when I want to eat sugar, not just first thing in the morning! 😂
I thank God for the abilities to work out with Sydney and our friends on the other sides of the world, blessings everyone.
skeptical if i could finish this but I kept listening to Sydney in my head and I am proud to say I crushed it !! Thanks Sydney for the inspiration
Dear mind,
I know what we do on a day to day basis is tough.
And with all this negativity around, I'm not going to let it get to you.
We have goals to reach and you know that.
I refuse to let myself lose to you again.
So, shut up, and let's get to work.
Yes absolutely this is what I tell myself in the middle of a hard workout and I crush it and feel Amazing 😁
Love it! :)
Amo questo cardio workout,ti ho conosciuta durante questo programma e sei diventata la mia personal trainer,adoro i tuoi allenamenti,la tua energia,comunicativa..Grazie Sydney per avermi fatto crescere e per la forza che mi dai.Grazie a Dustin e al tuo team.Grazie di cuore!!!!
Did this today for monday!! Here I am from Holiday Hiits program! 😊
December 2022 - CRUSHED It! didn't stop once throughout (except for the breaks). I remember this workout from 2 years ago and I know that when we got to the burpees I was dead - this time I wasn't. I am making progress. Yay me!
Let's crush this! I've been enjoying the no equipment needed days this month. I'm about to be drenched for sure with this one. 🤪🤪🤪
Am always amazed at how Sydney does the exercises and talks at the same time!! Whattt!!!😳😂 I can hardly breath!!
@@anns1263 Yes! I agree. 😆
Ann S ikr😂
"This means so much to me that I'm going to do it no matter what" I love that.
Holiday HIITs 2022, crushed this. I've been working out with Sydney almost everyday in "real time" for 2 years, and always happy to discover a new to me workout in the mix.
Thank you Lord God for everything.
What an amazing day to be alive and in great health. All thanks to God.
What just happened again! Oh my goodness- super challenging, explosive workout.
I really struggled but crushed it.
I had to challenge myself as Sydney does. I have to do justice to myself and for Sydney for showing up regularly and keeping us super fit.
Thank you rver so much Sydney.
Blessings
I CRUSHED IT !!!!!!!!!! Sydney always makes sure that the person who starts a workout doesn't quit halfway through .
This was a perfect workout for my current goal of increased cardiac fitness! I'm proud of myself for how hard I worked today and I know you all are CRUSHING it too!!
thank you for this and the speech at the end i was feeling really bad and achy this morning and kind of sorry for myself started your workout made it through and feel briliant now. still achny but nut whiny anymore but strong and confident!
I work out on my patio every morning an I always see the same group of 6 senior men walking their dogs. They always wave and give me a thumbs up. Today I yelled out and invited them to work out with me. They laughed HARD...but I'm going to keep working on them!! :-D
Watching you probably increases their heartrates! You are doing mankind a favor!
I've just recently found your videos and I'm obsessed. You push so hard, but I always want to finish them because I know there will be an inspiring talk at the end that makes me keep going. THANK YOU so much Sydney!
This was tough after doing lower body exercises the last two days, but I kept moving. Not my best day, but I worked as hard as I could today!
Same ❤
Same
Right! 🏋️♂️❤️
Her positive attitude was contagious in this one. Fastest 40 minute cardio workout ever! FUN
You never stop to amaze me by working me harder and i “Do” it ! I am that person on other side of the world and I thank you every single day for making me feel proud ! Thank you so so much ( and Dustin) xxb🇬🇧
I think this is by far my favorite playlist since following Sydney for over 3 years now! So many variations and muscle groups worked on! And also so fun, creative, and so far I have not gotten bored. Sydney PLEASE continue to create more playlists each month like this months!! ❤💚
Sydney: Last circuit is a variety of Burpees.
Me: Rolling eyes and groaning....
It was a great workout!!!!!
I feel the same way
Why do they have to be at the end?!?!?
I knew those burpees were coming! Yikes!
Same!!
That was killer.. My God.. I don't know how I survived 🤯🤯
Feeling a little sick today, but knew that some movement would do me good. So grateful for you Houdyshell's encouraging us to be happy, healthy and strong!
OMG, COMPLETE!! THANK YOU, SYDNEY!!💚
Oh God! Last burpees was a killer 🤕🏋️♀️💪🏽❤️ thank you for staying around Tracy 😊
One of the hardest Sydney workouts. Needed a few extra breathers. "Stop and breathe, don't stop and leave!"
Crushed it!!!! I forgot how good it felt to wake up at 5am and sweat all my excuses and bs away :) thanks Sydney.
Oh yeah...I like that....sweat your excuses away!!!
Thank you, Sydney, for another fun cardio workout! That burpee circuit at the end was AWESOME! 💥Talk about a burn 🔥, but it was so good! I worked hard in this workout, and I am proud that at the age of 60 I am still going strong in my fitness. 💪
Sydney is right, you're not always going to feel motivated every single day. But it's persistence and dedication to your goals that gets you there.
That last circuit though, man that was mean 😭 I couldn't quite manage all 6 rounds of 20 at the end but modified where I needed to and gave it my best shot! Keep smashing this week guys
FREAKIN FANTASTIC!!! Love this workout!!! Holiday Hits 2022!!
You’re so amazing! It’s 6:05 here in RI and you posted this an hour ago! So you’re probably up at 4am to get ready for ALL OF US! THANK YOU! Been doing your workouts for 3 months! THANK YOU SOOOOO MUCH SYDNEY! You and Dustin rock! ♥️🙏🏼♥️
Yes she is I like her energy, encouragement and how real she.
She workouts and films it the day before. She just posts it at 5 AM her time.
Huong Nguyen you can upload a video and set a time that it goes live beforehand. The video is definitely posted the day before but doesn’t open up to us until 5AM
I love you Sydney for helping me to push myself at my lowest ❤❤
35:12 just when I was wondering how come there is no burpee in the workout🤣🤣🤣
I was so out of breathe and drenched in sweat after this workout but felt so good and proud. Thank you Sydney !!!
The sweat was running down my face and into my nose!!!
I am feeling incredibly fast on my feet 🎉
Love love love agility workouts with Coach Sydney ❤
Coach makes you focus on what’s inside and to dog it up to the surfaces.
I surprise myself all the time with what I’ve got left in the tank.
So happy! So rewarded!
i loved every second , I felt like I was on a playground working HARD! Thank you Sydney for the reminder hard consistent work is the key!!! I can , I am and will do it!!
Your unruly hair, your breathlessness and your sweating, is what makes you more relatable and human! We love you Sydney 💕💪🏼💕
So proud that I crushed the burpees in the end!! Thanks Sydney for the motivation & challenge!! As always :)
I totally remember doing this one a couple of years ago and today I amazed myself at how much stronger and balanced I am! Thank you sydney for helping this MS warrior keep on moving.
So glad I did this! Also glad it’s over 😂 That was tough but worth it!
So needed after yesterday's Frosty Front Squat workout! Whew!!! Thank you, Sydney and Dustin!!! And Ari, too. 🥰
YEEEEEESSSSS.... I will see you tonight Sydeny 🤩 can't wait to do this one!! LOVE YOU
Didn’t know if I could do this after yesterday’s squat workout (ouchies!!!), but I trusted Sydney’s system. It was good to get the blood flowing in the legs! 💪
When she said burpees, I said , I knew she was gonna say that 🤣! That ending was a tough one 🥵🥵🥵
Day 15 was a Killer! Love u!! Really enjoy your energy!
Hi Sydney, I would like to suggest a workout video. I'm a mom of 1 and half year old twins trying to get back in shape. Your videos have been incredibly helpful and been doing them for a while with amazing results. However, I have a problem area that just won't tone easily, my inner thighs! Would love to see a workout dedicated to targeting this area. Thanks :)
Finished it. So proud of myself. This one pushed me beyond my limits. I wanted to finish it for my 43 yrs old self. Thank you sydney for showing up for us everyday and for the motivation.
Crushed it!!!🏋️♀️💪🥵🥵🥵❤
Because of stomach uncomfortableness, i had a pause for 3 days. Now, I'm back on the track again. Crushed this hiit sess. Love how the varieties of this workout are able to improve my agility as well!
thank you so much
I follow all of your program , that's are really great and professional.
1/2/2021-amazing workout, was not feeling it today but so glad I pushed and did this. Thank you Sydney 🙏
Thank you! Will be doing this tomorrow morning at 6am Ireland time :-)
I love coming back to dirty 30 workouts, they're such good burners! 😅
I know I released some endorphins today I couldn’t stop laughing at the craziness at the end of this workout 😂. Thank you for another amazing workout 💕
I must have missed this one back then!! I did it today for the first time!! Awesome HIIT workout!! ❤
Any one else have super sore legs from yesterday’s (19 DEC 2022) frosty front squat challenge with Sydney? OMG!
Yes!
I was surprised I could even move!!!! I saw what this workout was and I was like this is going to be interesting. But i talked myself in and pushed through. Glad you did too.
Sydney I love your workouts!! I burned 435 kcal with this! Thanks for the awesome HIIT workout and for your motivational words. Love ya 😘
im ready for this workout yeah im going to crush it later after work.. 💪 Thanks Sydney
WOW-WOW-WOW!!!! I crushed that workout and I can't believe it! We are stronger than we think we are squad!!! Thank you Sydney for always pushing us to our best selves and for always showing up!!! Squad thinking about you on the other side of the world doing this with me kept me pushing through to the end!!! Keep going !!! Don't give up!!!
Ready to crush it this workout
Is it normal crying at the end with your words? Thanks Sydney! So grateful ! Not giving up with me or this team.
How did she talk through the burpees?! I lost all coordinated thoughts at the 10 minute mark, couldn’t tell right from left 😅
This workout, which I completed another time on Monday, 1-8-2024, was an amazing one! I love the colors of this set and Sydney's clothing! As always, thank you for the motivation and these fabulous workout videos!
Man, anyone else feel like a sack of potatoes jumping around or was it just me :(
omg me too its so annoying when that happens
Me too
of course burpees at the end. how did i know that was coming? i think you were trying to kill me, but i overcame and pushed through. couldn't you hear me say , "No" when you asked if I was ready? you told me i was so i got going. the beautiful definition of that leg muscle is inspiration. thanks for your positive encouragement. YOU ARE THE BEST, SYDNEY (and Dustin)! Thanks for your constant reminders and being our cheerleader!!!!
Back for holiday hits! I had a tension headache but gave all of what I had today and feel better!
I used to dread cardio workouts, but not with Sydney's never boring cardio circuits. And a 40-minute workout is perfect to start the day with. Those mountain climber and burpee variations were tough, but the template made them doable. Even though I was more like crawling than burpee-ing at the end, it was still a fun workout.
Three days of mountain claimers and burpees this week, Monday, Tuesday and Wednesday! I wonder what tomorrow will bring :)
Hands down my favorite type of workout! What a blessing to have Sydney as a trainer❤❤
Amazing workout!!!!!! I’m soaked but this was just what I needed!! 🥵🥵. Thank you Sydney! 🙌🏼
That burpee finisher had me huffin and puffin!!!
I am grateful that I did this workout!!! Man after yesterday's squat challenge, those squats today burned
I will never quit on myself. I woke up ready for this cardio workout. My girlfriends said r you ready for this workout. I said watch me. My music is on fire I am on fire. I am ready to be a beast all of the tigers in little me is ready to be explosive! This cardio workout makes me wants to run through nature with my animals and workout with you feeling so free and alive! This workout bring out the youngster in little me. Thank you for helping all of us do these amazing also fun cardio workouts! Excellent job
So thankful for these no equipment workouts! I wait for my daughter outside volleyball practice and I work out in the parking lot every Sun PM! I’m trying hard to grab the other moms to join me!!!!
I crushed this cardio workout! Let the sweat fall! I feel absolutely energized by the Burpiee circuit! Bring on more Burpiees!
Those burpees killed me but I crushed it. I love you Sydney. Your positivity keeps me going🥰
Awesome workout. Cardio with mountain climbers and Tabata style are always my favorite. Very challenging but did not give up. Thanks Sydney for always all the inspirational words you give us at the end of the workout.
I previewed this workout before doing it, and thought I would hate it. However, I was pleasantly surprised how much I loved it and how great I felt when I finished. I think its a combo of the creativity of moves, and the motivational speeches throughout that helps me push even when unmotivated. So happy to have found these workouts. Thank you Sydney for all you do, and the amazing workouts you post each day!!
The weather is gloomy here on the outer bands of Hurricane Sally. Even though there is no sunlight, this workout made me so happy. Thank you for showing up!
I’ve just done this workout, I woke up lethargic with Monday morning blues. I’m sat here typing this with sweat dripping down my face and I feel AMAZING!!! This workout is fantastic! Thanks Sydney from sunny but rainy Sherwood Forest, UK! Xx
❤️❤️❤️❤️❤️ Great 40 Minute HIIT CARDIO Speed and Agility Workout video! Thanks for creating this! We do quick at home workout videos too. Keep up the great work!
Today is my first day back at it. I have been so unmotivated. I am going to crush this and continue crushing the workouts. Thank you Sydney! Sending Anguiano love ♥️ always!!
These types are the hardest workouts for me, but I trust you Sydney! If you put it on the calendar, it must be good for us, soooo I crushed it! 💙 thank you!
This is what I needed today. I had lots of nervous energy with starting back to the school year, and this helped to get that energy out.
I came back to this one today for a Sunday funday cardio. Really love this one. Last time I couldn’t do the burpee 180, and today I pushed through! Thank you 🙏🏽
Some days r difficult than the others but im proud that on my low day, i still showed up and crushed this workout.
the last burpees absolutely killed me but I CRUSHED IT! THUMBS UP FOR SYDNEY AND YOU GUYS 💪💪💪
I cant scream loud enough!!!!!! CRUSHED IT!!!!!!!! Thanks Sydney youre the best
Those colours on Syd! 🔥 Great workout, feeling 👌
Sydney! I have been using your videos for over a year and can I just say how much I love you??You are always so positive, so real, and you make me sweat@!! I have had a broken finger for the last month or so but have been just killing it with your no weights workouts. I am still dripping from this one!!! Just wanted to thank you for being a bright spot in this crazy year and for always reminding us that it is a process, a choice, and it is all about showing up as we are today. I am a teacher and I say the same things to my students. THANK YOU!!
Not gonna lie the workout title had me a little scared. Now...feeling exhilarated, proud, and motivated for the day. Loved the hype person move...brought me back to cheerleading days. GO TEAM ROYAL CHANGE 🙌🙌🙌💫❤️
CRUSHED this workout today, WOW that was so so good and pushed me to my limits and I really worked hard. Sound like I'm blowing my own trumpet haha but cardio is never easy for me so this has made me feel proud and proud to be part of the sydney squad and the amazing people with in it. This week of september I was on holiday so this is one I missed, but today I fancied doing some cardio and I've come back to do this and I loved it, so pleased I chose this one. Thank you Sydney and Dustin for another amazing workout xx
Today it's raining like CRAZYYY and my house is old and some drops actually started to fall on my head and my body while I was working out!!! I thought I needed to stop but I managed to keep going!! I'm so proud of myself! Thanks Sydney as always for an amazing workout!! :)
Holy moly I've covered in sweat 🥵 didn't think I would make it! But so proud of myself I did! Thank you Sydney for helping me make it to the cool down and getting me though the workout ☺️ feeling so accomplished ❤️
Had to do some extra warm-up for my sore quads but it did feel good to move and get blood flowing to them. The burpee finisher was tough and I'm proud I did it without slowing down! Cardio is not my favourite but I could tell in this workout that I have made big improvements
Such a great workout! Definitely a mental challenge for me especially when it comes to those lovely burpees...some days I can do all of them and other days I can do most of them 😅 However I made it to the end of the workout and ready to push myself to have the best day! Be safe, be kind at a distance and wash your hands! Happy Wednesday all!