30 Minute Glutes & Legs Burnout Giant Set Workout | PUMP - Day 20
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- Опубликовано: 24 авг 2024
- Today is a legs and glutes workout so be ready to turn up the intensity! We will work for 45 seconds at a time and complete 2 rounds of each exercise in a giant set format, which means we will start with one round of every exercise and then repeat all 13 exercises again one more time through! I love this format, it flies by! I am showing you modifications this month with resistance bands so make sure to grab your bands if you will be out of town because you will be able to keep rocking with me too! I used anywhere from my 15 pound dumbbells up to my 30 pound dumbbells so grab yours if you're ready!
Exercises:
1. Low Squat Pulse
2. Goblet Squats
3. Lateral Squat Walks
4. Romanian deadlifts
5. Kettlebell swings
6. Sumo squat hops
7. Single Leg squats
8. Bulgarian Split Squats
9. Step ups
10. Walking lunge pulses
11. Pop squats
12. Glute Bridges
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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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Хобби
I don’t know if it’s sweat or tears that are in my eyes anymore 😭. 30 minutes is never wasted when you’re working out with Sydney 🥰! Thank you to our beautiful trainer ❤️!
couldn't agree more, holy moly that 30 mins was pure FIRE!
I was sweating tears too!
@@jsutera654 YES haha the second round of kettlebell swings literally had me crying 😭 and when we went right into sumo squat hops, I was like…Lord have mercy on my legs tomorrow
@@sarahsabin1921 Nice work!! I’m proud of you for crushing it with us!
It’s probably both!
Showing up EVERY day for myself. Making myself a priority,because nobody can know you better then you. Take time for yourself to make you happy, make you smile and make you feel good. ❤
Such a great change up! Mentally, it was easier to push to the next level on the weights and intensity knowing that we didn’t do the exercise again for a while! Love long circuits!
YOU are your best ASSET!!! Keep Investing in YOURSELF!!! Killlerrrrrr PUMP Workout today!! Crushed it!!!!
It would have been very easy for me to say NO to the workout at 4 am, because this is the only time I had today. But I showed up and I crushed it! Thanks Sydney 🙏💪🥵
More high intensity 30 minute workouts please! If I've learned anything over the past year (losing a loved one, almost losing another to covid, family divorces, etc.), time on this earth is of the essence. Even an extra 15 to 20 minutes a day with loved ones is crucial. So if we can kill it in 30 minutes and gain a little time back to spend with loved ones and other things we're all passionate about in life, I'm so for it. Thanks for everything you do, Sydney! ❤
Always afraid of Sydney 's 30 minutes but that was really a quick burner
Happy Saturday everyone 💪😍🇬🇷
What a near death experience for my quads & glutes 😂😅 I burned more in less than 30 mins than I have with some 40 or 45 min workouts! This was great, thanks Sydney!
30 minute workouts are no joke! Loved the burn
never underestimate a 30 minute workout with Sydney, especially when it's a lower body burn, that was total fire, holy moly!
Sydney's 30 min workouts never disappoint 🙌 drenched in sweat and feeling accomplished!
I can honestly say this is my favorite workout and format not just from pump but all time Sydney workout
I don’t know if it was Sydney’s pep talks or the adrenaline running within me...I was neverrr capable of doing pop squats. And I was able to go ~30 seconds without stopping for breaks. I love how she shows me how strong I can be, and to embrace the growth.
It's my birthday! Couldn't have imagined starting any other way than by investing in my health with you. I've been working out now with you for 14 months, pretty much daily! Thank you for all you give to us so we can give to ourselves, too!
Happy Birthday 🥳
Happy Birthday! I always love to workout on my b-day, too.
Happy Birthday!!
happy birthay!
May have only been 30 minutes, but it was definitely a “Burn-Out!” Loved the giant sets!!💪🏻❤️🔥💪🏻❤️🔥
It was a burner! 🥵🥵🥵 I love PUMP, but also so excited for what is to come next month! ❤❤
Whew!! I showed up and crushed it!!! Great way to end the week!! Thank you for another awesome workout!!😊🖐🏾
Holy cow that was a heart pumper! Intense but so much stronger and resilient. Can wait to finish the last 2 workouts. Thanks Sydney and Dustin. Great weekend everyone.
Was it a BURN OUT 🔥 or what!!!
Coach SC was not playing at all. She opened a can of “crush it” on me definitely. Loved every bit of it 🤟🏼
I never miss a workout, but sometimes in the middle I’m tempted to cheat or slow down, but I’m so glad I don’t! Thank you for being my trainer for almost two years now!
What a great way to start my 43rd birthday! Thanks for the years of training! I’m stronger than I’ve ever been. 💪🏻
🎂🥂
Thank you for always encouraging me to take care of myself! Crushed it!
OMG, this format was amazing. Loved every second.
Self care is not selfish! 💓💓
Thank you Sydney.😍
This is what I needed to get back to my workout routine: a fast and furious legs workout
There will NEVER BE ANYONE LIKE YOU!!!! Thank you!!! 🎈🎈❤️❤️😍😍💃🏻👍🏻👍🏻🍾🍾💪🏻💪🏻
I really enjoyed the format of this workout, I was out of breath as if I had done some cardio. Thank you for all that you do for us Sydney!
In the warmup, I love how Syd lists some of todays exercises as if she’s naming off candy. So much excitement for such a challenge 😂
Loved the moves so much and the format! I felt there was not enough time to take dumbells and to breathe in between the 2 giant sets. I like when we have the cooldown included in the total time as well. Almost the end of PUMP, omg let's go! :)
Please make graphics with all your inspirational quotes to print out! Your words always move and motivate me! I need them everywhere!
PUMP is now my favourite Sydney's workout program! The duration and intensity are perfect for me. Hoping to see something similar in December ❤
Wowza! That was an intense 30 minutes! My average heart rate was 154! For a workout geared towards legs/glutes I had a “cardio” type heart rate! GREAT workout!!
Me too!
Wow! Loved the 30 minutes but INTENSE workout! I was out of breath most of the workout. Thanks Sydney!
Absolutely an amazing workout today! Loved every min! Thank you Syd! :)
Enjoyed this workout so much!! loved the exercises and I was definitely pushed to work hard !
I crushed this workout and I’m feeling better today after sleeping well last night. I got my Moderna booster shot yesterday and I’m feeling okay after the shot. I can’t believe that we only have two workouts left in the Pump Program. I’m focusing on my wellness and new job during the holiday season. I’m going to do a lower body stretch tonight so I can enjoy my rest day tomorrow. I hope everyone has a good and safe holiday weekend. I’ll see you on Monday for our next workout.
really love this format! time flew and I felt like I actually accomplished leg day
Sydney, you look like a princess! The color and sheen of your top combined with your updo make you the most gorgeous workout trainer ever!
Anyone else entirely impressed by Sydney's lil pep talk in the last set of pop squats....or just me??
This was exactly what I needed today - thank you, thank you, thank you!!!!
OMG, MY LEGS ARE SHAKING!! It was so quick but so intensive!!! Love it!🙌
love this format! 30min and I’m drenched, thank you 🙌🏽😅
How many of y’all do the fun dancing at the end?! I do ahahah what a workout!!!! Amazing end to another epic week of PUMP!! Love lower body workouts and this was was definitely a burner!!!!!!!!! Can’t wait to CRUSH next week!!
Wow, what a 🦵🏼 workout! Loved the format of only once through each exercise, 2 times. It definitely flew by. I was shaking by the end.
Thank you for always pushing us to be better Syd.
THANK YOU SO MUCH, SYDNEY!! That's exactly what I needed today!!!
Great burn out!!! I thought today was the last day of Pump but excited to have a few more days!!!!! Woohooo!!!! Self care isn’t selfish!!!! Best thing I ever did was start taking care of my health and self!!!!
I was so ready for the cool down when it came. I had to stop and breath quite a few times to make it to the end of this workout, but I never quit. Even days like today are wins, where my energy was low and it was a struggle to stay motivated. That's because I still showed up for myself and gave what I had.
Absolutely brilliant session, this flew by and my legs and glutes were on fire!!
My goodness what a short and spicy workout this was. My legs are pumped yet also feel like jelly! Thank you Sydney for turning up the heat even more, I loved this workout.
I SO loved this one! Just when I felt overwhelmed or tired, we moved on. Good all over body [and heart] workout!
Oh my gosh love the burn out. I cannot wait for December workouts. I am loving Pump. This should be in the hall of fame sydney workouts.
LOVED this format! Flew by and everything is shaking!!!
Sydney Cummings you fooled me! I was all in thinking it was a short (in my mind short=easy) and you kicked my behind... 😂🤣 Thanks!!!
This was madness hahaha I can’t believe the strength I’ve gain with this pump program 🔥🔥 not only physical but mentally too! Thank you Sydney ♥️💪🏼
Today was brutal, but I feel so much stronger, pumped. Thank you Sydney
Love this format! Thank you for yet another day of feeling strong
These 30mins were no JOKE!!!
Sweat is pouring of me and I love this workout and using my weight vest. Thanks Sydney 🥰💪
Shorty and a goody!! Fast and furious!! I’m feeling great. Thanks for the cardio burst mixed and fast paced. I’m sweaty and feeling great!! Thanks Syd!!
Sydney NEVER DISAPPPOINTS!! Thank you
I love the feeling of achievement finishing a whole programme
Thank you for this 30 minutes workout!!! I saw the insta post yesterday and knew I could get out of bed for this after all that TURKEY!
Absolutely LOVE the giant set format!
Hi Sydney Good Morning everyone ! This workout was awesome for 30 minutes Thank you Sydney for your motivation and workouts .have a wonderful weekend everyone!😊😘❤
Loved this quick sweat sesh!! Feelin that BURN! 🔥🔥🔥
Sweatin!!! Wowsa. I love how I always think that the 30 minute workouts with Sydney won’t be enough, but when done I’m exhausted but feeling great. I love how much I’ve grown mentally and physically from these challenges. Here is to almost completion of my 3d workout series( Crushed,energy and pump)with sydney!!
that has got to be the most efficient effective 30 minutes ever!
My Fav 30 minute legs workout, thanks Sydney🥰👍
Pumped and done for... I almost passed out.. This was for sure a burner.. Thank you Mrs Houdyshell❤️
I absolutely loved this format. I never regret getting out of bed to exercise ✨✨✨. This morning it was a fight back and forth between staying in bed and exercising. But I did it and it’s gonna be a great day. Thanks Sydney Cummings ❤️✨❤️
Don't let the shorter 30-minute time frame fool you - WHOA!!! "The burn is real, but so is your strength!" 💪
These workouts are truly appreciated 💪🏾☀
Awesome workout. A little time poor this time of year so thankful for the quicker workouts but definitely still feel the burn 🔥
Came back to this one this morning as Monday’s are a rest day on the calendar as I’m in Australia but I like to start the week with exercise and this one is in my favourite Sydney legs workout. Love this one it’s challenging and gets the heart rate up high and I can use all my heavy weights. Love you Sydney I always start my day with you 💕❤️💋👍💪
Woo! I definitely felt the burn!! This felt like the longest 30 mins lol
This was my favourite format. Still struggling with my sinus infection and cold but that wasn’t stopping me. What a great workout 🤟🏻❤️
Did a mad shopping splurge on Sydney merch. Can't wait for them to come! Thank you Sydney and Dustin 💗
I absolutely love pump!! i always love more strength focused workouts
I looked up and there were 8 mins left. Flew by! Love this format.
What a fun and sweaty workout. Love the format too. Thank you Sydney!
Thanks, Sydney! Love the glute/legs giant set!
Loved the giant set! The workout flew by!
I am a day late doing this workout, but i wanna say......DANG GIRL!! this. was. INCREDIBLE for a 30 minute workout!! Kept us movin and sweaty!!
I really liked this!!
Yessss that was no joke, I know when its 30 mins that we are getting it in . Have a great Saturday squad 😎
Can't believe how tough that was lved the format..thank you Sydney much love from Australia 🇦🇺💙
30 minuti forti,intensi,veloce,bellissimo,fantastico e poi il giorno dei glutei e gambe,che adoro.Grazie per farmi sempre di più crescere,grazie a te e Dustin.Buon weekend. Grazie grazie Sydney!!!
Buona fina di settimana Anna Maria! Spero che sarà bellissima😎
@@suzannefriderichs2692 ,grazie Suzanne,buon fine settimana anche a te,complimenti per l'italiano,bravissima.Di dove sei?Saluti e grazie.
@@annamariacianciulli1964 sono di Toronto, Canada…di che parte d’Italia siete lei?
Sono di Napoli,ma da due anni vivo a Spello in Umbria, e qui mi sento un po' sola,poi il Covid, e quindi cerco di fare esercizi,mi fa piacere che mi ha scritto,è bravissima con l'italiano e le auguro una serena domenica.Penso che Toronto sia bella,una grande città,non un paesino come Spello,un piccolo borgo medievale. Grazie,tanta serenità!
These are the best days for me. I got such a nice bottom🍑 I'm so proud of my new body that I created myself. Thank you thank you thank you sydney🍀👍🏻
Woww that's good
This program has literally changed my body!
That flew by- thank you Sydney!
Just what I needed today. Thanks Sydney for all that you do. We appreciate you!
Loved that lay out of a workout. Hope to see those some types in the future.
Loved this workout!! Definitely saving it for one to do again in the future when I want a lot of bang for my buck!! :) Thanks S&D!!
This was INCREDIBLE! Those 3O min def packed a punch and I really felt that mind muscle connection. It was a strength workout that had me in that cardio zone from minute one. Def will repeat again!!
Whew the burn was real so loving pump program ready to rock onto the next program 🦵💪🏻
I feel so proud of myself for pushing through this as hard as I did. What an incredible work out! Thank you!
What a great burn!!!! Super loved the giant sets today, Syd!!!
I am LOVING these giant sets!!!! 💪
That awkward moment when you're waiting to hear the next cool down stretch but the motivational speech seemed to override the stretching instructions fyi
Loved that. So speedy but such a burn. Thank you Sydney 🤗🤗
Dang, I didn't know it was possible to get so sweaty so quickly 🥵 I was drenched by the end of the first round!
With Bowflex weight system, I was scrambling to keep up but loved this format. Thanks, Sydney!