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30 Minute Strength & Conditioning Workout | PRE - Day 11
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- Опубліковано 16 кві 2023
- It's power shred week and you we are going to bring it! Get ready for an epic strength and conditioning workout to challenge your muscles in a way that is going to make you sweat! All fitness levels welcome! SUBSCRIBE to the channel and share this workout when you're done!
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In this workout you will be working for 3 rounds of 30 seconds per exercise. Our goal is to challenge our strength and your cardio today so be ready to push up into weights up near 70%-85% of your max intensity to make sure you can feel the mind muscle connection as you are pushing through the challenges in this workout and then also going at your best intensity for the cardio moves. Breathe and work hard so we can kick off an epic day with this workout!
The Exercises:
1. Sumo squat and high row
2. Lateral squat tap downs
3. Single leg RDL and clean and press
4. Skater lunges
5. Wood choppers side to middle v to side
6. Table top high knee skips with twist
7. Squat to squat Jumps ladder
8. Push up to mountain climber ladder
9. Snatch to burpee ladder
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LEGAL DISCLAIMER: 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.
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When Sydney said “you have not reached your cooldown” 😖😖😂😂🤣…thank you Sydney for always pushing me 💪🏾 💪🏾
I cussed lol
Started with Sydney at the start of the pandemic. Never once looked back. She got me through such an uncertain time in my
Life. And each day, her workouts kept me positive, knowing that it would all be ok. I’m grateful. Happy. Energetic. In shape. And I will never look back. Thank you ❤
Way to go🎉❤👏🙌!! Sydney's workouts and challenges are awesome!! She definitely keeps me going!!!
Me toooooo! Haven't been back to the gym since the pandemic xx
Ditto! No need for the gym anymore. And I'm so much more accountable when I can do things on my own schedule and NOT travel for the workout!
@@kayevans2208 so glad to know others feel the same
@@sarahperkins6209 yep. Same. No need. Built our basement into exactly what was needed
I've been working out with you for over 2 years. CONSISTENTLY, Some of these positions were challenging for me, and now I'm impressed because I'm able to CRUSH IT! With no hiccups. I can see and feel stronger. Thank you for the daily uploads 🎉🎉😊😊
That is awesome!! Way to go!
Yasss💪💪
It feels sooooo good to be here bright and early on a Monday strengthening my body and mind with you Sydney, and squad all over the 🌎 we got this💪
It’s amazing how every workout challenges me even after working out with you for 3 years. You’re incredible Sydney!
I felt the same!! It’s unbelievable! She’s unstoppable! ❤
How fun are those colors?! I love it!
Another great "DIRTY 30" workout. Never underestimate a 30 minute workout with Sydney. Thanks for keep us moving and motivated.
This was hard! But I’m so proud that I pushed through and didn’t quit. I showed not feeling motivated today. I have been working on a paper for the past week and just finished today. It was a TOUGH paper to write and I was emotionally and physically spent. My house looks like a bomb hit it; my husband’s cranky but this paper has consumed me for days. I almost didn’t come today. But I’m glad I showed up and kept going. Thanks Sydney for the motivation 😅
Crushed it!! Took a rest day yesterday, and I felt so much better during this SWEATFEAST!! You are not just my personal trainer !! U r my trainer, therapist and most of all friend❤
I just said to my husband after doing a 20 minute relaxation stretch last night that it still amazing how Sydney is so motivating. She really is everything you mentioned 😊
Very challenging 😰
2nd time around even better. I always say never underestimate Sydney’s 30 minutes workout. So pumped for BREAKTHROUGH 🎉
Strength and conditioning workouts are so energizing 🥰! Working out with Sydney for the past four years has been absolutely life-changing ❤️. Thank you to the best trainer in the world for showing up with us every single day 🫶🏼!
Julia, so far I haven't missed a workout with the new puppy!! I feel like I "know you best" here; so seeing your comments are keeping me accountable!! Thank you to Sydney for the workouts & thank you Julia for the motivation for me!
@@rhonijobarnes8459 I’m so proud of you, Rhoni! See? You totally have it in you to make things work, even if they require some adjustment. I’m so happy I can serve as a source of accountability and motivation! It’s a pleasure to have connected through here 🫶🏼! Keep up the great work ❤️!
Wow. What a way to start a week! Now to work on nutrition better and to figure out why I am gaining instead of losing. The post menopause is real
The words "you have made it to your cooldown" has never been so relieving! LOL!!! It was such a great sweat!!! Feeling incredible. 🙌🙌
Hello 👋 Sydney and thanks 😅
I can't with for this week! Lovvvveeedddd this workout! The talk at the end really hit home!
I told a random stranger yesterday about Sydney and her workouts. How without Sydney and Dustin I wouldn't be where I am, physically & mentally, today. I told her to follow and give Sydney a try, because after 3 years, this is still what I look forward to every day.
Wowsers …. That cardio was amazing
Feeling strong!
Absolutely LOVE S&C workouts!! Hope they are all week long!!😁😁😆😆😆😆😆
What a phenomenal way to start the day! I am super sweaty and breathing hard! That was a challenge even as a consistent squad member for 5 years! My goodness Sydney... you always know how to challenge us. Anyone who says they are bored with working out is for sure not doing it right! Happy Monday y'all! 🙌🏼💪🏽🥵🔥
Sweat fest!!! Just loved this challenge! Happy Monday!
I love how I was fearful that I shouldn't modify for fear of not working to potential, but I did! I sweat like crazy! That was a good lesson for me to learn. I stayed as safe and mindful as I could. Thanks.
Just come back with my exercise after not feeling well and this is awesome. Thanks sydney
This is going to be another great week. Thank you Sydney.
favorite workout in awhile!!!
Love strength and conditioning.
My goal is to be able to complete a workout without stopping, I had to pause two times to catch my breath but I’ll get there. Thank you Sydney ❤
5am here in the UK. Needed this so much ahead of a very and difficult day. Thank you. So so much.
Oh my goodness!!! I loved this workout. It made me feel strong and sweaty--the best of combinations. Thanks so much, Sydney 🙂
Great way to start Monday!! 🎉🎉
That one took effort! I had to stop and breathe and stop and change diapers, but I didn’t leave and I am so glad I didn’t give up with all the excuses! Thank you for teaching me that time for myself to be my best is important! Thank you
Great job Sarah! Happy Monday!
Great. I do hope these get longer. Please bring in those 50 minute pluse versions. Love these
Ooh I'm excited for this one! Happy Monday 💪🫶
Awesome sweaty workout...... Thanks Sydney!! 👍👍❤🙏🙏
❤pre11😰short and on🔥🔥what a way to start the week❤❤
Hi,Sydney ! Good morning, thank youI'm feeling wonderful, thank you .have a wonderful day, everyone. 😊😅
What a great workout this morning Sydney. Well they are all good!!! Thanks for a great start to my Monday morning!
I crushed it! Thanks, Sydney and Dustin 🥵 💪 😘 ❤️
Loved the workout and the pep talk in the end. Feeling energized and grateful. Thanks so much Sydney!
You are definitely THE Inspiration! I am hugely grateful! A 50+ from Hungary, Europe
The ending! Wow! My abs on fire 🔥
01/01/2024 Sysdney Squad Member and ready to start Breakthrough 01/08/2024! Love this workout!
Thank you very much for the great workouts you upload for us. Would it be possible to have more 50 - 60 minute workouts combining strength and cardio?
Just do 2 of hers back to back? I do that sometimes😅
@@marciabby95 I known, they are great workouts. I have completed many of them. I was just wondering if there are going to be new ones. They are indeed great fun 😀!
Agreed! I’d love to see some longer new ones. I swear I’ve exhausted the back catalog and 30s feel SO short.
Crushed it!!!🏋️♀️💪❤
I loved it! Man there were some challenging moments, but I remembered it isn't about perfection and honestly once I got out of my head, I was able to do so much more than I realized
Great work out as always 🎉🎉🎉🎉🎉thank you for almost two years, I admire your work and you are inspiring…
This morning I felt unmotivated and down ,I am glad I pushed through and got this done ..best way to start this week..ty girl ❤
Busy day ahead so I was thankful for a quick 30 min.... but so effective workout. I've done so many other workouts with "wasted" time... but I feel like you always utilize the time in a smart way.
I really like your music with the nice tempo. It helps me to push harder! Thank you so much Amazing Sydney. Smile and have a great day everyone XOXOXO
Sydney does genuinely care that the rest of your day is great. The secret is consistency Sydney, thanks for the constant reminder. Loved this short and very spicy workout!
That was a great workout. I really liked the second half - the push-up/mountain climber was intense! I think you should use that combo more. Thanks, Sydney! :)
Thank you Sydney!!! Amazing workout as always. So lucky to have you in my life! Best way to start the week!
The last 5 minutes of this workout was lit! Thanks Sydney.
Definitely!!
Loved everything about this one- a short quick and effective strength and conditioning, ending with abs and an amazing message at the end. I wholeheartedly agree that my consistency with exercise contributes greatly to my everyday positive outlook and joy. Great way to start a Monday!
Does anybody have a bosu ball? I have one and love it. Would love if Sydney could do a new workout using it. I have done her old Bosu Ball workout and loved it.
Great way to start the week... and nice and sweaty one. LOVED IT!
i started working out with you in 2020 then i went to a gym so i stopped but omg you made so many gains. Literally body goals
I'm finally back to working out with you after a very stressful move. Thank you for training me to have the strength to move heavy furniture! Thank you for teaching me that I can do hard things! Thank you for being here for me on the other side! THANK YOU, SYDNEY!!!!
I love you for being yourself and inspiring us to be our best selfs as well
This workout was amazing! Loved the strength and conditioning together! Sydney is always so positive and encouraging and is the motivation that I was missing today. I have already had some amazing results from this new program and I am just so grateful I found this channel! Great job everyone!
I’m loving this week already!!
Holy crap. This one had me sucking wind. Thanks Sydney!
Crushed Day 11 PRE✅
Wow! S&C is back baby and WOW, that was spicy!
Thanks for the quick but very sweaty workout today Sydney! Crushed it!💪
Whew that is my new favorite. I love last weeks split but man, nothing feels better than that burn of strength and conditioning.
Consistency is the secret! 💯 agree
Thank you Sydney for those words I needed to hear at the end. I lost my Dad in Jan and life took over and stopped doing me. I love you for making my day a positive one.
Thank you Sydney!!❤ I am inspired and am moving towards healthy ✨️, happy 😊, strong ❤!!
I've been working out with Sydney consistently since summer 2022. Managed to crush the IGNITE program (btw, I saw amazing results even though my lifestyle was super unhealthy. like, REALLY unhealthy), did most of the ACCELERATE and most of PROCESS. And now I'm here, enjoying PRE and becoming a better version of myself every single day! I'm in love with how my body looks, feels and functions. My life has never been the same since I've chosen to work out with Sydney. Love you!
I’m recovering from COVID. So this proved challenging this morning especially the cardio. It’s like starting all over but I have to listen to my body and take it easy. Thanks for the motivation!
Hang in there! It took me a good month to really start getting back to normal. Be kind to yourself!
Feel better and listen to your body!!
Doing this first myself and feeling better in my body and life. 💪💪♥️♥️
I started with Sydney at home in September 2022...this week weights are increasing I do it in the gym. So thankful for finding her. Pains are less in the back as I get stronger. Thank you
This morning was extra special for me because my teenaged daughter did the workout with me. Just like me, she adores Sydney, and found the workout both fun and challenging.
Been here since 2020 and one pregnancy later! Thank you for your consistency Sydney!
Happy Monday Sydney Fam! Lets crush this week. Best week ever!!!!
I've been working out with Sydney for several years - the daily challenges keep me motivated. Thanks, Sydney!
It’s Wednesday for me, but I now feel like this could be the best week ever!!! ❤
I always appreciate your encouraging words at the end. Thank you!
Crushed it!! Forever grateful for your inspiration, Sydney. You push me in ways I never imagined💖💖💖. By the way...this music playlist was absolutely fire 🔥🔥🔥Thanks so much Dustin!!
Great workout, thanks Sydney.💪💪Happy Monday everyone 😊
Fitting in this workout during STF24 early morning Monday. Doing this fir ne!!! ❤❤🎉🎉
This was absolutely amazing 🤩 love strength and conditioning!!! I was thinking 🤔 of all those Boston marathon runners this morning. Pushing through right now during that race. Fitness is so metal sometimes. Thank you Sydney 🩷🩷🩷
Loved doing this one again! Enjoy the mix of strength & cardio! Crushed It!!
This is my second time doing this workout during this program. I didn’t have a lot of time today and I remembered that this one was a great total body burn. I’m sweaty and feel amazing. Thanks Sydney.
0:01 Merci merci! Quick and sweaty, love it. Pushed my 61 years back to 51. Strength and conditioning is also my favorite.
This are my favorite type of full body sydney workout! Where it's all legs then all arms then all abs etc! I find the leg arm combos are never as satisfying 😊
Those 3 minute challenges were rough, I thought at the beginning "there's no way" but I crushed it! Definitely had a good sweat going. thank you ♥️♥️
This had to be one of my favorites and I've been with Sydney for 3 years now. My fav was deadlift to press!
Great workout! I too started with Sydney at the onset of the pandemic and have never thought of changing or returning to the gym. When I travel, I take Sydney with me! I have learned so much through the Sydney Squad, too! Thank you Sydney for all that you do to inspire and care for us!
Just what I needed today, specifically the commentary, guidance & motivation
❤❤❤strength and conditionning are my favvvvv
This was a great supplemental workout between workout. Thank you!!
Holy god, what just happened. This workout got my heart rate high in the beginning only. The whole 30 mins were awesome & last 3 circuits were great, pushed myself & kept going. Thanks Sydney for a great workout, crushed it, pouring in sweat like crazy😊💪💪💪💪💪💪💪
thank you THANK YOU T H A N K Y O U!!! You are amazing and so encouraging. Ive been working out with you off and on for almost 3 years. I appreciate your heart and message.
Thank you Sydney. This workout was exactly what I needed to pull me out of the last few weeks of stress at work and issues with my personal health. Thank you ❤
Great workout! I’m a sweaty mess! Thank you!! 🌸💕💪🏼👍🏽
I started with your workouts in the end of march,after I did 6 chemos from september to january,and 30 radioteraphy ended in 24 of march....thank you,I feel powerful,happy and strong!!!
Cancer is suchs!!!I am a survivor!!I know!!!
I’ve been away from your workouts as I had to return to the office and I did the workouts in the am all thru Covid. Today was the first day back in 6 months! What a great way to get back into it! Thanks Sydney! You look amazing btw after having your baby! Very encouraging!
Yesssss.... Way to be sweaty after!!!!💪😅
wow because of all the programs that I have doing with you I ran 10 miles today so proud of myself my usual run is 5 to 8 miles but I didn't give up on what I wanted to accomplish thank you Sydney 💯💪🏃♀🏃♀