30 Minute No Equipment HIIT Workout | FOCUS - Day 12
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- Опубликовано: 16 дек 2021
- It's DAY 12 of our FOCUS program, welcome to your no equipment full body workout! Be ready to turn up the intensity! We will work for 30 seconds at a time with 15 seconds rest and complete 3 rounds of each exercise. The exercises are grouped together in the list below in the way I grouped them for the workout. You will see groups of 3 exercises together that target the arms, abs, and legs!
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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 in 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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Seriously, Moxie was freaking adorable, loved her little cameo! This was such a fun sweaty one, I loved the combo of bodyweight plus cardio, my heart was pumping hard the whole time. I definitely couldn't have done much more than 30 mins of that, a sure sign that it was challenging and efficient all at once! Happy Friday, everyone!
Ty same too u and keep the safety..✌
I didn't realize I needed Moxie to get through this workout until she popped up on my screen. I honestly got such a boost from her presence. Love it anytime she decides to come out. I'm impressed with how well trained she is. Thank you Moxie for coming when we needed you most.
I’m loving that you’re bringing back more 30 min videos. They are best for my time in the morning. Thanks!
Have a nice weekend everyone. Let's rock this workout
WOO!
Sydney's Daily Wisdom (33:29): "Everything can be a distraction. But if you let the distractions take more of your attention than your focus, it will crowd your path. Focus on your path." (33:48): "Where your focus goes, your energy flows." I'm guilty of chasing after "shiny objects" and they definitely distract me from my path. Great reminder to stay focused in all areas of life.
Back after 3 weeks being ill with chest infection .Icannot say orking out was fun but I was grateful to finish in a hot sweaty pool! Thankful to my prior level of fitness.As my 70 birthday approaches I am grateful to be still able to work out.. off for a small swim to stretch out no 3 k swims for the present. Will have to reintroduce my workouts gradually in next few weeks. Stick with things and have a good weekend.
Happy Birthday 🎂 🥳 🎉
Happy Birthday 🥳💕
Way to go!!! I’m still recovering from being sick as well. Baby steps!!!
So very proud of you. You definitely are our role model.
So proud!!!
Love these shorter workouts! I’m not sure why people complain about less strength training, I’m ALWAYS sore after Sydney’s workouts. She knows how to work muscle groups in different ways to keep things interesting. Such a great trainer! Thanks Sydney!
Crushed it!! Loved seeing Moxie in the workout!!
Almost skipped today because I have so much cleaning to do before the holidays. I reminded myself I've earned this time to take care of myself to stay strong and healthy!
I want to encourage everyone to put a mirror where you workout and really look at your body and the progress you've made through working out. I was able to see muscles come through that I didn't even know we're visible and it made me so darn proud of myself and how far I've come these last 3 years. Never in my 33 years of life have I been so happy with my body. I didn't think I'd ever be able to feed myself positivity after years of breaking myself down. Our bodies are amazing no matter what size or shape but there's always room for improving ourselves even if it's just changing our mind set.
Such a great workout and Moxie's little appearance there was so sweet. I have a dog about that size and she wants to be everywhere you are 🤩 thank you again for a great workout 💦💪 have a great weekend!
Did this the day after Christmas so I wouldn't disturb my houseguests. That was a great no equipment needed workout and perfect for me today. Thank you!!!!! loving that I had options to take with me this month for a few days away and then again for having houseguests that just don't understand my mornings with Sydney!!!!!!
Moxie was perfect to take our minds off our exercises.Bring her back!!!!!Often!!!!!
Oh my gosh……that workout was awesome!!!! Sweat is falling and we earned it!!!
MOXIE. oh my goodness... my heart just melted away.. can't beat a fur baby joining you for a workout .. Thanks moxie... great workout.. loving this programme for the cardio and Strength work... getting so much from it
I love seeing the doggo come out and say hi randomly ever now and then!
Absolutely loved Moxie's special appearance!! So adorable!! 💖💖
So many no equipment workouts from Sydney these past few days and im so glad cause i still dont have dumbbells, so thank you Sydney 💗
Loved the workout! And Moxie made it so much better!
The best part is when maxi comes to support all of us!!!!
I have to stop saying “this is my favorite”, but it is! They all are! 😍
Loved seeing Moxie!!! Xxoo doing a stretch and then taking my furbaby for her morning walk
That was awesome. Moxie got me through this. Have a long flight ahead today, so I appreciate that I eas able to move my body for 30 minutes. Thanks Sydney for your hard workout.
My dog does the same thing during my workouts. He just sits and watches me.:) Great workout, thank you!!
This was a challenging workout but I made it I showed up I gave it all I got thank you so much sydney cummings for your motivation I love you and drinking water right now to treat my body
I had to really FOCUS on a some of those coordination moves but always welcome the variety. 😊 Loved seeing Moxie demonstrating FOCUS when watching mom do triceps dips. 😍
Thank you Sydney!
You r offering such an amazing gift to this world. Wishing you health n joy always. Thank you dear Sydney!
Loved little Moxie! My dog always tries to lick my face when I am down on the mat! I called my husband over! My Tuffie isn’t the only one interested in workouts!!!
I am so sweaty after finishing this just now. Moxie was definitely a welcome distraction. All exercises were killers. Crushed it. Today we have play day at school and I will be wearing my reindeer antlers and rudolph nose to entertain my fabulously cute kindergarteners. Have a great weekend friends.
No equipment needed except a sweet mascot! 🐶 love me some Moxie and Apollo!!!!!! Great workout!
Moxie is a cutie!! 30 minutes and a sweaty one.
Number one goal is to hydrate.
Omg Sydney! Whoo!! What at a workout!!!!!!! Your right, you only stress yourself out. TAKE CARE OF YOURSELF!!!!!!! 🥰😍🤩
My favorite Moxie appearance so far!!! she is a superstar!! Great workout
Sydney, love that your dog joined you!!!! So darn adorable! My dog Bear is my workout companion - he takes up half of my yoga pad so I have to work around him as he lays there watching every move! Love, love our workouts! Thank you so much! A BIG fan in NJ!
Yay for Moxie! My dogs love Sydney and workout with me every morning!
Went back to the toughest circuit to see Moxie! 😍🐶
Oooh that was spicy!! With the plank variations at the end, my shoulders were so burned out that I chose to hold a plank at times instead of just full on stopping. Still proud!
Love working out with your dog. Hope he comes on stage more often!
30 awesome minutes of intense workout! My favourite part is Moxie crashing the scene 🐕. Thanks Sydney 🙏💪🥵
More MOXIE!!! That was a fantastic body weight workout! Usually I love using weights, but this kept me moving I didn't even notice there were no weights!
Catching up and loving myself. Eating a nutritious breakfast and heading to my #nursingtraining #forevergrateful #icrushedit #iamproud #iamworthit #happy #healthy #strong #onlygettingstronger #sydneysquadstrong
loved Moxie coming in!!!!This shorter workout is perfect for while my kids are home from school right now! Thank you! Sweating like crazy
Those plank jacks were so much fun!! This one was challenging I will save and do until it become easy for me! Thanks sydney for helping have a positive perspective on workouts!
Hi how are u
Crushed it!!!! A couple days late because of travel, but I will let nothing stop me from completing this program!!!!
Wow i am drenched and so out of breath. I haven't understand what just happened omg. Definitively I can say that cardio workout are my all time favorite !!! Thank you Sydney
Great workout. Love seeing Moxie. ♥️
Awesome workout! Loved the variety and the ab work! Moxie made my entire day! What a cute little pup!
Moxie totally made me smile! ❤️This one was awesome!!!
Another amazing cardio burn. Loved the pup appearance :)
LOVE LOVE LOVE LOVE Moxie's cameo. More Moxie please!!! 😍😍😍
Loved this short, but intense workout. What made it fun? Seeing Moxie! Your dog is absolutely adorable! She can ‘ photo-bomb ‘ your workouts anytime. See you tomorrow morning. Donna
I have a healthy breakfast up next! I cook a ton of veggies from my CSA (community supported agriculture) box every weekend and that’s breakfast for the week! Kale, rainbow chard, mizuna, shiitake mushrooms, oyster mushrooms, zucchini, and, my favorite, sunchokes! With plenty of oysters or eggs for protein! Thanks for the amazing workout, Sydney!
These 30 mins are butt kickers!! 🥵🔥 amazing as always! Missed these shorter all out HIIT workouts.
wow way to go brilliant im sweating sweating and hard work that’s what it’s all about feeling great now !!!!!
I’m approaching one year of Sydney, and let me tell you, before this I NEVER would’ve thought I could do HOPPING split squats!!!! I could barely do a stick split squat. Celebrate! Thank you Sydney!
OMG Moxie def got me through those split squats!! LOL so cute i love when she comes over! Great tough sweat! Love the moves!!!
Love the 30 minute workouts they are perfect for my life right now!! I need help with sweets!! I work in the dental field and this time of year is awful for cakes, brownies, fudge, cookies!!! I have a huge sweet tooth so this time of year is so rough for me!! Send Help!! Thanks for all you do Sydney!!
That workout was intense and fantastic! And I need your focus/distraction/intent words on repeat!!!
I am loving all these workouts and the motivation you provide is priceless. Things I would never try before I'm thinking, yeah, I can do that!!
Loved "where your focus goes your energy flows"!
Loved the surprise appearance of Moxie! One of my cats also likes to “test” my balance whenever I do exercises like yoga. Thankfully she smart enough to stay away during more intense workouts like this. 😹
LOVE working out with you and Moxie! You are the best!
Getting ready to leave for Howland Holiday!!! Great that I have a way to continue working out while away!!!
Wow that was intense but awesome at the same time! No equipment HIIT was a great one & defentiley earned that sweat & pushed myself! Crushed It!!!
Loving FOCUS and for this month, appreciate the 30 minutes HIIT no equipment workouts (to build focus and concentration, to be efficient and effective). Loved the hop added to the split squats today. No one but can take away our freedom to choose our perspective and how we direct our focus. Happy Friday everyone.
Super great way to do cardio. The first cardio workout I’ve liked.
Love seeing Moxie! I’m out of town & loved that I could do this in the hotel room! Thank you!
OH MY GOD!!! I can’t get over how cute is MOXI!!!!! She was there like: yes, mom you got this! I’m here with you 1, 8, 100. You’ve got this. How cute are you guys!!! I’m in love. And BTW another work out crushed! Thank you Syd!!! We love you
Sweaty and amazing workout. Moxie wanted mama’s attention.. lol! Hope y’all are staying safe and having fun on your trip 🤲💯🤲💥💥❤️
We need a Playlist with Workouts with Moxie 💃🏻👏🏻
Today I was able to actually do all the push ups. And I can’t believe it. I crushed this one and can’t wait to the next one!
Whoa. This was a tough and intense one.. Always love ladder format and training with Sydney definitely made this more enjoyable
MOXIE!!! She got me through it! Thanks, Sydney (and Moxie!!)
Am grabbing passion juice,so happy we have all crushed it. Stay safe everyone
Moxie always makes the most adorable appearance right when I need her!!! 💕
Awww so lovely to see Moxie again! ❤️
Love that one.... The ending was tough... Had to keep pausing. My aim next time is to get through that finish. Cute puppy. ♥️♥️
Love seeing Moxie in the video -- keepin' it real!
A coach Moxie appearance is always my fav! Great workout, thanks!
Still catching up on the
Focus programme. I LOVE it Sydney - best programme so far! Brilliant mix of cardio and strength and even though they challenge me I love doing them.
Woo! Thank you. Loved how at first you said no Burpies!!! Well, those pop squats were great and just as hard yet simplistic as a burpie. #crazy.
Lol moxie looked like she was cheering you on when you were doing those dips. So adorable. So proud of myself workout 2/3 done. Didn't think I would beable to get any work out in this week done. my daughter and I were not feeling well we had a stomach bug..so it's been a tiring week...BUT we started feeling good and I'm like ok I'm doing at least 3 work outs this week and I'll do my best with nutrition like always. I usually do 4/5 days a week but 3 days is better then nothing 💪
Puppyyyyyyyyyyy! That Moxie is too cute for words 🥰
This workout left me feeling all sweaty!
I love the no equipment wk out it's great to do if u busy and just do a short cardio one ..Thanks Sydney
That was a quick but great workout. I had to push myself through my bodyweight exercises. Happy FriYAY!!!!!
Im so proud of us !!!
Crushed this right after the 40 min lower body endurance 🔥 whew. Thanks Sydney !
Avevo bisogno di energia e l'ho rifatto un'altra volta,fantastico,grazie ancora a tutti e buon weekend. Grazie Sydney,Dustin.Grazie.
Loved Moxie's entrance & especially when you kept working out & commented "sit" in the instructions to us and Moxie sat! Adorable - Love that you keep it real with all of us.
Love the short sweaty workouts!
Great workout, Thank you for keeping us moving! Moxie is adorable 😍
Way to rock this workout everyone!!
Great workout! Loved Moxie! My cat joins me everyday for my workout! Always likes to jump on my back during planks! 😜
MOXIE IS SO CUTE!!!!!!!!!!!! ive been doing ur workouts for like 2? years and this is the first time ive seen moxie. It made the workout so much better! Hope Moxie can cameo more often hehehe
Moxie is so cute. My cat was watching me. Great workout
I'm weakest in cardio/full body no equipment moves (when I skip a workout, it is usually one for this area, which doesn't help me to get stronger lol) but the fact that this was 30 minutes and still killer made it doable for me, especially after your pep-talk yesterday about getting stronger in the things that you like the least, or are the most difficult.
Thank you, Sydney, & happy holidays, everyone! ❤️
BEST CAMEO EVER. Had to take the video back because I was so delighted I lost all focus. I know that story well - no planks in peace here either!
Wow!!! I just did the ladder arm workout yesterday, so I did jump ropes during the tricep dips cause my arms are SORE!!!! This was no joke!!! Crushed it!
Crushed it!💪🏋️♀️💪💜
Loving these no equipment HIIT cardio workouts!!!!