30 Minute All Standing Lower Body Workout [Low Impact Leg-Defining Circuit] - STF Day 13
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- čas přidán 19. 06. 2024
- It's Day 13 of Summertime Fine 2024! WOW! Grab your May Workout 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 before you leave the workout!
We will work for 30 seconds and complete 3 rounds of each circuit (group of three exercises). We will rest 15 seconds between exercises, use this time to readjust your positioning and get ready to start the work period on time. You will have 30 seconds of rest between each circuit so just breathe and rest for an epic next set! Some exercise will change just a bit over the 3 rounds so watch our up-next window before each round.
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, pause slightly at the bottom, and then exploding back to the start position.
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The greens 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!
Exercises:
1. Front Squat
2. Left lateral Lunge
3. Right Lateral Lunge
4. Sumo RDL
5. Left Leg RDL
6. Right Leg RDL
7. Reverse Lunges
8. OH Split Squats Left
9. OH Split Squats Right
10. DB Swings
11. Heel Lifted Squats
12. Step Ups
Stay up to date with our program at the Summertime Fine 2024 Playlist of workouts: • Summertime Fine 2024
#legworkout #athomeworkout #gluteworkout #lowimpactworkouts
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Website: www.royalchange.fit
00:00 Introduction
00:31 Warm Up
02:29 Front Squats & Lateral Lunges
09:30 Romanian Deadlifts
16:30 Lunges and Split Squats
23:30 KB Swings, Heel Lifted Squats, Step Ups
30:03 Cool Down and Motivation - Jak na to + styl
![30 Minute Full Body HIIT Workout [Build Muscle and Burn Fat!] | STF - Day 9](/img/n.gif)
Tomorrow is my last cancer treatment after a 2 year treatment plan. You have been there with me every step of the way Sydney and Dustin. Your workouts kept me mentally and physically strong. I can't thank you enough. I am living my best life!!
I am so happy for you! Never give up! You are so strong!!
I send you my best wishes ❤️🇬🇷☀️
Inspiring 💕
Ring that bell loud and proud tomorrow! Crying tears of joy for you. Your strength is so humbling.
@@nantiavafopoulou7296 ❤
@@amberfitzpatrick6806 Thank you so much!!
Thanks to Sydney and her team for being our personal trainer. I love the elite professionalism that you show when you plan and execute our training sessions. And the fact that you make this top tier training available to all shows your commitment to being a good person who wants to help people better themselves. Thank you!!
exactly!
I totally agree! Thank you, Sydney!
I agree!
Sydney is the BEST!!!! Thank you!!!
100%, Sydney is motivating and truly invested in us!
Wow this was an intense leg day, great workout! Anyone else been grateful for the 30 second intervals?? 😆
Yasss!!! 😅
Yes, love those 30 second intervals. 😅😊
Oh you know it!
🙋♀️
I was 😂
I appreciate you every time you say that to support this workout we need to live our best life outside of it… and not trying to sell a paid option. I love that you do things outside of these workout to make more money without ever threatening the existence of this free channel. I appreciate that there are still no ads cutting the workout. SUBSCRIBE PEOPLE, Sydney is asking so little of us and giving us so much 😊
Agree 100%!!!
We are so blessed that Sydney and her team do this!!
Love her!!
Well done on your workout!
Totalmente!
It really is amazing! Found her channel last year and she has made sticking with it so easy!
You are so true
I wish we could be able to support her even more 🥰
Agree 100%. The work out being ad-free and top quality is what makes this top tier!! I wish everyone who uses this channel would subscribe & like it to support them 💓💓 just love their team & dedication
I'm living my best life!
That spider is too as the newest member of the Sydney Squad 🤣
I 💯 said this outloud 😅
LOL yes this comment was priceless
😂😂😂
Started STF from Day 1 and gathered the courage to comment here for the 1st time!
I crushed it 🥵💪
That 🕷️😂
Way to go!!!!!!!! 🥰
Great job!
So glad you are doing this with us. The community keeps me going.😊
Experience the pleasure of relaxing exercise with Viking Fitness🎉
Experience the pleasure of relaxing exercise with Viking Fitness
Yes the workout was amazing but I am scrolling the comments and I am so emotional for this community! Each one of us has a different life and different story and yet we are all here exchanging our stories
I feel blessed
Happy Wednesday everyone 🥳🇬🇷💪⭐️
Happy Wednesday 😊🩵
We love you too❤😊
I'm 52 menopausal ,living my best life. Strong, committed. 4 yrs with you ,every workout. Thankyou😊
Great job
Keep up the great work!
49 and menopausal here, living my best life!
At 67 years old, I am living my best life! Thank you Sydney and Dustin for the BEST workouts I’ve ever done. 💪🏋️♀️🩷
Way to crush it!!!!
77 here! Feeling strong, good posture, great balance, and good tone with some definition. Not like a 30 year old but great for a 77 year old. ❤Sydney and this community
64 here, almost 65, I am living my best life!
@@tinalubar3458 well done from a 72 year old. We are all keeping the old woman out!
Great stuff from another fit senior .Keep keeping the old woman out!
I support the Sydney Cummings-Houdyshell community, in which I completed this all-standing lower-body session on Wednesday, 5-22-2024! I am living my best life!
Congrats.
I’m pretty sure my legs had smoke coming from them by the end of that one! Fun, quick and tough!!!! Thank you Sydney and Dustin!!!
You're doing amazing!
That spider is living it's best life on set with you too!!!! 🤣 Thank you for everything, Sydney!!
😂
I’m living my best life Whooooo ❤ Way to go friends! Let’s keep rocking 1 rep at a time! 💪🏼
Yes! 🙌🏼
Keep rocking it!!
@@marycorres9679 Back at ya! 🥰
Poor spider having to perform Split lunges with every of its 8 legs😅 living my best life training only 2 strong legs🎉 great job everyone ❤
🎉 we are here...we crushed it together! Seeing my muscles popping! Thanks Sydney for inspiring, for propelling forward with your example! With or without the itsy bitsy spider...😅 I freak w them too...great day everyone! 💪🏻
Well done!!!
Intense leg day!!! Those thirty minutes should never be thought of as easy!! Living my best life!!! Love telling people about my trainer, Sydney!!!
Great job!! 30 min with Sydney is no joke!! 🔥🔥
@@marycorres9679 truth!!!
Great job!!!
Get ready for POWER ❤🔥legs! I'm living my BEST life!!
You did great. Loving leg day yet?
Great job.
@@francestutt3661 getting there 😁
Great job! So proud of you!
Experience the pleasure of relaxing exercise with Viking Fitness
Anyone who says 30 minutes is not enough has never done these workouts! The sweat is dripping today!
They don’t know what they are missing!
The 30 workouts are no joke🏋️We all got this.
Yeah we do!
Crushed it, with all due thanks to the spider for making me laugh when I thought I was about to collapse. Loving STF so far!
At 62 I’m living my best life and as fit as ever!
Here’s to women 60 and over crushing it! WTG!!!
I will say it took about every ounce of willpower to do this workout. And ya know what? Voila! Less than 40 minutes later (the ~40 minutes I did not want to commit), here I am! All sweaty from yet another awesome Sydney Workout!!!! Hang in there, peeps.... Crushing the workout sometimes is crushing the "badditude" that creeps up without warning. Yea us!
First one here 🥰🥰🥰🥰
Live your best life - good job!
Good job
Sydney is the best personal trainer, she develops amazing training programs.
💯
That darn spider lol. I’m living my best life! 🎉
I support each and every person who shows up to workout with Sydney…and me! Thank you Sydney for being my personal trainer!
Good morning everybody!!! Woohoo day 13! Let's rock this Party 🎉 ❤l 🦵
Experience the pleasure of relaxing exercise with Viking Fitness
Thank you Sydney! In a world where everything loses its shiny, your channel has always been something I can count on and enjoy. Every time I leave feeling my best!
LIVING MY BEST LIFE!
Experience the pleasure of relaxing exercise with Viking Fitness
Good Morning Everyone! Crushed it!!! Living my best life! 🎉❤
YES Sidney, I am living my best life. I can't thank God enough for making it possible and thank you Sydney for showing up regularly and keeping us super fit.
You remain the best.
God bless you beyond measure
Im living my best life!!!! Thank you Jesus. I am so grateful to be here on this channel, Im grateful to be alive and able, Im grateful for my mental health and the ability to keep get up everyday and pushing towards my goals. Emotionally, physically, mentally and spiritually!!!!
Amen. Right there with you. Focusing on my gratitudes each day and ways I can show up well for others after filling my own cup with this workout.
Thank you Sydney Cummings Houdyshell for keeping me focused in my life. It would have been easier to sit down the past two days because I lost my cousin Mike in a terrible accident but I didn't. You gave me the mental health break I needed to get up and move. You are truly a blessing to many people ❤️😊
Experience the pleasure of relaxing exercise with Viking Fitness
I’m 65 and have been following along for some time. I struggle to get up and down off the floor, so I clicked on this video immediately! Then…. I had an the greatest idea!
I slowed the speed down to 75% and I could actually keep up with you! It was AWESOME! I did it safely and I GOT IT DONE!!! Wahoo!!!
Thank you for your workouts! They’re GREAT!
I'm living my best life! Good job everyone!
My favorite type of workout: 30 minutes standing only!🎉
Thank you royal change family because I’m living my best life! I’m getting stronger and have more energy to keep up with my 4 busy boys💙
STF 2024 Day 13 ✅! I'm living my BEST life! Thank you, coach, for always being there for so many of us. So grateful.
This was such an amazing workout. They all have been. I'm a "late" starter as I am a few weeks behind most but I really enjoyed this workout and being able to enjoy the workout without trying to navigate the intiricate details of" how". Sydney makes sure we can do it to the best of our ability, whatever that may be.
I cried midway through, turning my workout into a worship session being so grateful that I have a body. Regardless of aesthetics, I have a body that works and it can do all types of things!🥰🥰 I felt such a rush of gratitude and humility today. Yahuah has blessed Sydney to be able to guide us beyond just working out. You can tell it isn't about swinging weights and looking "social media post" ready for her. Her love for us being able to have moments like I had today and feeling inspired just because we are alive and have strength in all ways, is evident. I feel so blessed to be here. Many blessings to all who are here discovering and enjoying whether you have a bench or a floor, weights or only your body, I am so proud of you and glad you made it here. May The Most High continue to bless and keep us all 💗💗
Can't believe these are free!! I am living my best life! I can't control many things in my life, but I can control showing up to the workouts and doing what I can! Thank you Sydney!!
Been up waiting. Let’s rock!
Experience the pleasure of relaxing exercise with Viking Fitness
Let’s gooooo 🔥
Live your best life - great job!
I am living my best life 🎉😊 thank you all❤
I crushed it ❤ Thank you for being my personal trainer 🍀🙏🤗
Living my best life! So is Mr. Spider 😂
Great job today!
Experience the pleasure of relaxing exercise with Viking Fitness
Workout ✅ now let's crush this day! Great job everyone!
After a 12 hour shift of standing all day I managed get this in. LIVING MY BEST LIFE.
Experience the pleasure of relaxing exercise with Viking Fitness
Whoah that was tough....don't love leg days so happy when they are 30mins. Short and spicey love it. Thank you Sydney ❤ 🖤 💛 🇦🇺
My wife and I are living our best lives!
I AM living my best life. So grateful for Sydney as my personal trainer and so thankful for all of you all as well.
I'm 54 and living my best life. I found Sydney in 2019 and never looked back. You are amazing Thank you for everything you do for us...btw, your new Greens and Glow are so good, great flavor.
I sure AM living my best life. Thank you Lord!
Keep it up! You're crushing it!
Living my best life thanks to Sydney Cummings Houdyshell!! ❤
I credit myself for showing up and staying consistent. But I could not be where I am without your kind and positive motivation, your know how, and that you workout with us instead of bouncing to different models explaining why I should be able to do what they do. Plus you have the best description of form. I TELL EVERYONE ABOUT YOU!!’
Today was a long rough day from my 9 to 5 and an even tougher 5 to 9 with two young boys, solo parenting. I don’t think I’d be able to work out today because the kids were on one and I was mentally not there. I just kept hearing in my head Sydney’s voice and I put those rugrats to bed. I didn’t bother to change into workout clothes and I pushed through this video. This is just to say if you are having doubts, just don’t feel like it, or are too tired, we see you, we hear you. But you can do it! We’re in it together! ❤❤❤
I am living my best life!!! Thank you for pushing me and keeping me focused!! Love you and all the rest of the team!!!!!
You're the best personal trainer around! Loved this quick workout. Exactly what I needed today!
She's truly my favorite instructor ever
Back from a 17 day fire evacuation!!! So blessed to be home!! I was so excited to be able to get back to my normal routine with exercise being at the top of the list!! I am living my best life and am so blessed to have a personal trainer who cares so much about my life!!
I'm living my best life!! Crushed it!!🎉
I'm so thankful for Syndey every day...and because of her, IM LIVING MY BEST LIFE. ❤
Im living my best life! And so is Mr Spider! Is he committed too?! lol
can you imagine having to work out 8 legs 🤣
Finally getting back into a workout routine 3 months postpartum and it feels great!
Done! Love it!!! I find Sydney so inspiring because i had a baby around the same time, and if she can get her strength back, i know i can too!
Thanks to Sydney Cummings and her team for these awesome workout. I have always workout but I have been using different videos. It's good to follow one person for an extended period instead of several person. I am living my best life. May God bless you richly.
Living my best life at age 60! Love this community you’ve built….
You make getting fit fun!
I found Sydney 4 years ago! She’s always a reminder that I’ve living my best life! I was also finally able to do single leg deadlifts today with my leg behind me off the ground for all three sets!
Living our best lives 🎉
Thank the exercise gods for only 30 mins of this. I think I cried a little bit 😂😂😂
😅😅
I am living my best life! I used to hate Lower body workouts post hip surgery but now with Sydney’s help I have a much better outlook on them. Thank you! 🎉
Woohoo! We are living our best lives. Feels great to accomplish this together.
We earned this sweat today! Way to go everyone, we pushed through leg day!!!
Thank you Sydney for being my personal trainer🙌🏻♥️ Eternally grateful
Thank you for being all of our personal trainer. I am behind on the program but day #14 is done. Started a little later and doing about 4 workouts a week. Taking it at my own pace until the second half of the program.
I'm leaning to live my best life!
I am living my best life. We're in the moving process to our dream house and I still manage to no miss any workouts. Thank you.
I am living my best life! I have the best personal trainer that pushes me and encourages me! Thank you Sydney and team for all you do!!!
Nailed it. ❤ I’m three weeks late to the game but I’m here.
Glad to be your client and part of the squad. Totally committed!
Thank you for being our trainer and investing in the quality of these workouts! Living my best life now! Also, you asked us to note something we noticed about our progress: I find myself automatically now leaning into “progressive overload” like you have taught us to do. I’m already reaching for heavier weights every set so each set is harder than the last. Not easy, but you got that engrained in our heads by always challenging us and rooting for us! 🎉❤
Your an Amazing teacher and very personable. Your teachings have changed the way I work out and you keep me motivated. I look forward to working out with you on CZcams everyday. I appreciate you and what you do in this world. You help people in positive ways, the world needs more people like you. Thank you Sydney
I’m living my best life bc I keep making myself show up. ❤
Hi Sydney you are one of the best personal online trainers
Leg workouts are harder for me to want to do,but once I’ve completed it, I’m super proud of the feeling and the strength the leg muscles have. ❤
Good afternoon Sydney and everyone!!
I’m very proud of the 30 minutes lower body workout ! Great Job!! 👍! Day 13 Crushed it!
I’m living my best life!! Thanks 🙏 to Sydney, Dustin, for the encouraging and dedication they put to keep all of us on track on physical and mental well- being!! ❤️You! I’m Proud of always! Have a wonderful afternoon! Kisses 😘😍🥰 to lovely Ari!
I'm living my best life here with the Sydney Summertimefine squad!!! Wooo crushed this sweaty workout!!
WE did it!!!! I'm living my best life!!!!
Made it sweaty and all! Stronger than yesterday. Looking forward to crushing more of your workouts. & I am waiting on that "You made it to your cool down" line. Would love a sports bra, leggings, t-shirt, tank top and crop top sweatshirt!!! cheering you all on! Grateful for you all who keep showing up!! I am living my best life and I pray that on all of you too!!
Am living my best life.....thanks for being our trainer Sydney...your the BESTTTT!!!!
Thanks for being my trainer !! God bless you and your family for all that yall do !!
Surviving with Sydeny and the Sydeny Squad.
Loving summer time fine, trying to hate myself less each day the squad helps with that.
Spider loves Sydney as much as the rest of us!
Living my best life! Ending my first trimester with this one. Thank you Sydney! 🎉
Thank you Sydney for being our awesome trainer! Amazing energy you give us to push through!! 🎉
wait to go dawnshields...you CAN DO IT!! ...thru thick and thin...!!!
great workout today everyone!! WE CAN DO THIS!! LET'S KEEP IT UP!! STF ❤
I am living my best life!
These workouts are addictive, love the energy, the time, EVERYTHING, so grateful
WHEW. I needed that reminder in the last round. Endurance is built when it's harder to breathe!
I am here. I am committed. I am strong. I am renewed because 3 of you commented on my post yesterday and I know I am with my work our buddies! Yeah, that was up lifting to read your comments. Finally, How do you do it Sydney- this FLEW by. Swetty, legs talking, oving workout and done! Thanks everyone!
After all these years, Sydney is still so real. That's one of the things that keeps me coming back day after day. Because she's out of breath right along with me, and she celebrates when we make it to the cool down. 🎉