30 Minute Strength & Conditioning HIIT Workout | STF - Day 41
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- Опубліковано 3 лип 2024
- It's time to feel strong and sweaty after your workouts! Join me for this all levels strength and cardio workout to kick off Tier 3 of Summertime Fine 2024!
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We will work for 3 rounds of 30 seconds of work for every exercise and the workout will be a superset style workout. The training variables we will implement in our workout today will be focusing on the powerful and explosive execution of your reps. You will use weights that are considered medium-heavy weight for each exercise to be able to perform more reps powerfully and you will move your body in quick explosive fashion in our cardio movements. Think of agility and powerful strength today moving your body and the resistance with all your might each rep. This might mean you take a few more seconds between reps but the power is all I am looking for in this workout. You will aim for 6-15 reps for each work period and aim for MAX EFFORT!
Exercises:
1. Squat and Press
2. Lateral Heisman
3. Row and Curl
4. Skater Lunges
5. Lunge and Lateral Raise
6. High Knees
7. Skull Crushers and Leg Raise
8. Plank Jacks
9. Chest Fly and Sit Up
10. DB Agility
11. Alternating Snatch
12. Lateral Slides
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00:00 Introduction
00:36 WARM UP
02:07 SQUAT & PRESS AND LATERAL HEISMAN
06:52 ROW & CURL AND SKATER LUNGES
11:37 LUNGE & LATERAL RAISE AND HIGH KNEES
16:23 SKULL CRUSHER & LEG RAISE AND PLANK JACKS
21:08 CHEST FLY & SIT UP AND AGILITY
25:53 SNATCHES AND LATERAL SLIDES
30:09 YOU'VE MADE IT TO YOUR COOLDOWN! - Навчання та стиль
woke up at 4 could not get back to sleep - it's CANADA DAY here for us Canadians - and I should have stayed in bed since I dont work today - BUT couldn't sleep so up at 5 am and got it done - several excuses to not get up but pushed past them and crushed this workout - today is going to be a very long day - 7 hours total driving to celebrate my brother's 70th birthday - cheers to all of us Canadians and to all who got up and did this - No Excuse Monday - Never Miss a Monday!! DONE
Great job pushing yourself! Happy Canada Day!
So very proud of you. Happy birthday to your brother. Enjoy.
Great job 🎉😊
It’s hard to push pass the excuses- so proud of you and happy day off!
Fellow Canadian here too! Happy Canada Day! Good job getting it done today!
This is the GOAT-style Sydney workout. It's what started me loving working out with her 5 years ago. 30 minute, full body, strength & conditioning for life!!
I agree! I loved this! Great job today
Who loves strength and conditioning!! 🖐️
Absolutely love it!!!!
Yes!! Lets do it!!! 💪🏽
🙋🏾♀️
Love it. Feel so strong after❤🙌🏾💪🏽
Meeeee😊
I love how Sydney said today is your best day! Today is my 59th birthday and I crushed this workout!
Happy bday! Today IS your day🎉🎉🎉
Great Job!! HAPPY BIRTHDAY 🎉
Happy Birthday
Happy birthday 🎂
I’m a heavy weight girlie, but something about sweating profusely at 5 am just does it for me! Favorite workout of STF thus far!
Great job
Awesome Claire!!! Excited for your changes and health journey!! I with you sis!! ❤
Same here! Fav workout of STF!
I loved this workout too. Keep up the great work!
I loved this workout too. Keep up the great work!
WHO UP AT 5 AM GETTING SWOLE? LETS GET IT SQUAD!!!! MONDAY BABYYYYYYYYY
Great job
I was!!!!!! Good job out there!!!
Great. job today!
Great. job today!
Oh yeah!!! I'm here for it!!!
Button pushed!
This is my favorite style, compounded exercises, strength, and conditioning!
Way to crush it
This is my favourite kind of workout! HIIT 30 seconds of work. I’d love to see 60 mins. of this for your Saturday workouts.
Great job crushing this workout! 🎉 I’ll let you do another round-one was enough for me today! 😂
Yes! Miss 60 minutes
My favorite part of the program… let’s finish strong…. Letsss goooo
Good job
Yes!!! 💪💪slaying SummerTime Fine!
Almost didn't get out of bed for this workout, but I talked myself up and hit start and I'm so glad I did!! As much as I don't like cardio, my lungs needed this today to get everything moving. Thank you Sydney, this was an amazing workout!!
Great job!!!!
Great job!! 💪💪🙌
Great job!!!!
Great job!
I agreed cardio is tough for me too. I find breathing is incredibly hard while I’m doing the cardio, but not today I did good without crying.😂. Glad you did it😊
Good morning everyone! Let's rock this party 🎉🔥
🎉 great job!
Good job!!!!! Keep working hard!!!
Let’s crush it
Way to crush it!
Awesome job 🎉❤
Good job everyone🎉🎉🎉Ngl was not feeling all this cardio but have been working out with y'all non stop since January and Im not quitting now.
Way to go!! Keep on crushing it! 💪🏼 ❤
yesss keep going ! :)
I’m already loving this last month of Summertime Fine 🥰! All of these supersets were so much fun! Great job, everyone, for showing up and crushing it! Thank you for the challenge, Sydney ❤️!
You are amazing!!
@@marissanorris9663 thank you so much! you are too!
Commit! Do Not Quit! Sydney, I felt like you were talking to me from my comment yesterday on FB. No procrastinating. The time is now. No more nerves about S&C- I am here and doing it!
I crushed this entire workout!!
Great job today!! 🎉
Amazing job!!!
Great job everyone 🎉🎉🎉🎉 Happy Monday. Let's give this last month all we got so we can see the results of our hard work.
Way to start this Monday!
Let’s get it it’s 11:13am here in Germany 🇩🇪 happy Monday
Happy Monday - congrats on crushing the workout!
Crushed this workout.💃🏽 Who else had missed strength and conditioning. Now moving on to Canada Day celebrations💃🏽. I plan to make healthy food choices
Happy Canada Day! Congrats on crushing the workout. Have a fun Day!
Happy Healthy Strong!!! Our motto!!! I like the last set…snatch and I did jump rope!! Happy Monday!!!
Happy Monday!! Great job getting it done!
Favourite month of STF programs ❤
Great job
Great Job
Same!! ❤
Same here! Great job 👏🏽
Back at it this weekend 👍🏼
Well done everyone for crushing this workout with me 💪🏼
Nice job crusher!! 🎉
Awesome job today!
S&C to start the week and month! I love it!! Feeling strong, way to push hard everyone💪🏼
Great job!,
Way to go!!!!
Great job today🎉
Great work today!
LOVED this format! And the music too. Get Monday everyone!
I agree!! Tier 3 is going to be a great set of workouts!!! Way to go crush it this morning !
I am dying
That was a really quick and sweaty workout
Happy month happy Monday everyone 🥳🥰☀️💪🇬🇷
Happy Monday! Great job today
Amazing work today!! 🎉🎉
Thank you Sydney and her team for showing up and giving it your all when you may not want to. I know I'm guilty of skipping a workout or pushing it to another day for whatever reason. But, I'm always looking at this channel for the next workout and you are always here. ❤. So for that I'm truly grateful! You are providing workouts to us so we can "reach our potential!"
My favorite was chest fly to sit up.
And just the whole thing. It got my heart rate up for sure!
Great job today! I agree 💯. That workout felt great today.
What a beauty of a workout! Magnificent way to kick off Tier 3! Healthy, Happy, Strong! Have an amazing day Squad!
Loved it too!! Good job!! 🎉
Let’s get it fam
Great job today!! 🎉🎉
Lets go Tier 3! Didnt love the first few sets, but enjoyed the last half! Way to go everyone!
I crushed it! Thanks, Sydney and Dustin, for this amazing workout! Love and appreciate you both xoxox 💪 🥵 🔥 😘 💕
Well done on crushing it!!
What a way to kick off Tier 3!!!
Let's have an incredible day!
Way to crush the workout. Happy, Healthy, Strong!
Happy Monday, everyone 🌊... I enjoyed the addition of cardio/hiit. Great job crushing it!
Me too! Good job!
You were rocking that cardio.
Yeeesssss. This is what I ❤️.
Strength and conditioning together...like ring and finger.
Great job getting this one day! I loved the combined strength and cardio too!
Absolutely loved this workout. I am a junky for strength and conditioning. Loved moving maybe not heaviest weights, but moving smoothly and with force and energy. I worked out with just sports bra and shorts today and could see a difference in midsection. Turning 55 in August and have 5 children. People ask if I work out, and I say hell yes. They are amazed when I say I work out totally from home. I proudly give them my trainer's name. I love this platform. I push myself just like I know you all do. Great job to all who showed up today, or maybe tomorrow or the next day.
My favorite kind of workout- high energy strength and conditioning, exactly why I love Sydney so much! What a way to start a Monday 🔥
Mine too!!! Great job today!!
The French tricep curls, overhead sit-ups were my favorite combo today. Feeling great 👑💪❤️🔥
Great job showing up and crushing it today 👏🏼💕!
I always love the 3rd month of summertime fine, energy boosting enjoyable workouts. Bootcamp always 🔥 🔥. Thank you Sydney ❤
Holy sweat!! This workout was 🔥 🤩 Thank you, Sydney, for an AMAZING start to our Monday and thank you, Dustin, for awesome music today!!
Workout and music was on point!
So looking forward to this month, and day one did not disappoint!!!
Awesome workout Sydney! I LOVE HITT and strength and conditioning. Loved your hype music too!! Thank you 💕🌸💪🏼👍🏽
I’m a big fan of strength and conditioning Sydney and this workout is for the books for me. Whenever I hear strength and conditioning, the first word I could think of is Sydney because this is your sort of “trademark” for me and it’s the reason why I stick with you in my fitness journey…5 years and counting Sydney! ❤
I seriously didn't think i had the juice to complete today's work out, so I'm thankful for these workouts.
Way to go, I am proud of you!
You did it. Good job🎉
Holy sweat 😅😅 strength and conditioning here I come 🏋♀️ great job everyone!! Be proud you made the choice to be here today ❤❤ let's do this!!!
Great job! What a fun workout!
How is it day 41 already. I'm seriously amazed at how fast time is flying! 😱 crushing this today! STF tier 3 let's go🎉💪
Let's keep crushing this STF !! Good job!! 💯☀️
@@Landzador thank you! I have followed sydney for years and made a promise to complete this program for the first time and I'm going to do it. In past i usually did 3-5 work outs a week. We are in the home stretch. We all got this! I can't wait until we can say we completely crushed STF 💪❤
I was just thinking this! It doesn’t seem like it’s already been 41 days! Great job!!🎉
My favorite kind of workout! So energized 🎉
Happy Monday everyone!
I LOVE ❤️ the FORMATS, ! All movements were great and challenging!! my favorite part was the cardio! Those 30 minutes workout 🏋️♀️ were sweating and very enjoyable!!
Amazing job everyone!!
Thanks 🙏 Sydney, Dustin for such excellent job!!!! ❤️❤️See you tomorrow
Loved this workout today! Totally crushed it 🥵. Great job teammates! 🔥
Excellent work today!
Can't wait for this! Let's crush the last month of STF
YESSSS!!! Great job today!
I am 100% loyal and committed to these workouts. In August I'll have completed 3 years with Sydney and I'm not going anywhere! I do humbly request, however, that the cardio portion be more intense for those of us who have been with you for a while. I started going to a personal trainer once a week to get a high intensity cardio workout because I'm not getting enough of it here (my metabolism isn't what it used to be now that I'm older so I need to work harder now to burn the same amount I did when I was in my 30s). The mat agility is fun but it is so easy and does not bring my heart rate up at all and I don't have time to go on a run or do another workout when I'm done. I know these workouts are meant for all levels though so I understand the purpose of making them accessible.
Amazing!! Happy Canada Day to all the Canucks on here! 🇨🇦
I was up before my alarm to get this one done ❤ awesome snatches are my fave
STF story time: I started this program live before finding out I was pregnant with my second child (yay!) and I absolutely crushed it up until like day.... 11. Day 11 the nausea and fatigue kicked in, but I determined to have a Sydney moment and keep pushing through every single day no matter what pregnancy had to throw at me. Well, pregnant with a toddler is a whole new game (for me) and I quit the STF program around day 14. I started looking up some of Sydney's old 10 minute workouts and found those incredibly challenging, but manageable for me. Those lasted a week or so. I fully caved into bed-ridden, lots of naps, early bedtime, sleeping in, pregnant. Fast forward to week 9 of pregnancy & we lost the pregnancy. For the past two weeks I've been strengthening in so many ways: my faith in God and His strength to help us grow through hard times, my character, my gratitude for my firstborn, and today, I'm back to continue STF. Whatever this program looks like for you - you're doing amazing. Progress in this crazy life looks like so much more than just muscle definition, weight loss, or endurance. 07/02/2024
Great way to start the final month of STF. Happy Canada Day to all my fellow Canadians. Happy Healthy Strong!
Rough getting out of bed today, but had I known it would be this kind of workout I would have come out faster! Ah, that was hard and amazing. I can tell that all the work of the last two months is paying off.
Great job today!!! Keep going strong!
Good morning Everyone! Welcome to STF tier #3. Loved this workout and just moving my body today! So proud of Everyone! Have a great Monday
Proud of you 💪
Great job moving today!! Way to get your week started off right!
@@carriesandoval649 thank you!
We crushed this - we kicked started Tier 3 with power and no excuses. Let's keep showing up and showing out with our best effort.
Ooo this is GOOOD!!! Been waiting for this month!!!
I love hate cardio! It feels amazing when it is over. Good job team. We did it!
Way to crush it
I wish everyone here happiness and health. I know that we're all STRONG! Way to rock this workout!!!
Strength and Conditioning to start the week and Tier 3!! My favorite.
Finally! My favourite style of strength and conditioning. Got a great sweat going today. Happy Canada day to my fellow Canadians!
That’s a workout with strength and conditioning. We can! 4 years with Sydney. Keep it going
Great job today - proud of you!!!
Chest fly and sit up! I am a sweaty mess, but we CRUSHED IT!! AWESOME WORK TODAY!
GREAT JOB!!
Good morning everyone...have been following sydney for 5years now but had to take a break 3 months ago for hystrectomy. Really broke me down and I missed these workouts. Now after due permission from my doctor started the workouts. Today was my first day after surgery and it feels so great. Sydney, I missed you and the workouts a lot. Sharing with the community that I am back after a downfal and I am strong. Did this workout thou was lacking stamina but I am gonna push myself and come out even stronger. Glad I have all of you along side. Strength and love to all.
Felt really good about my effort today!! This was quick sweaty and a bit challenging but I’m happy with how I worked through this 🎉
LETS GO TEAMMATES !! My favorite superset was the alternating snatch and lateral movement. I added burpees on the last round for extra spice 😉 Have a blessed day and week 💖
WHEW! This was sweaty and fantastic!!! Sydney, please keep up the reminders of we're still strong when we're tired and breathing hard ❤
Great work!!
We CRUSHED IT, friends! Happy July! New month, new goals! Fresh perspective, fresh energy, fresh opportunities! Have a blessed day! See you tomorrow!
Great job!
Commit don’t quit! Best way to start off a new week! The sweat is sweating!🥵
Tier 3 HIIT crushed ✅ I’d have to say this is one of my favorite workouts so far!
This was a sweaty workout! I had no motivation going in, but dedication made me show up and I’m so grateful I did!
my favorite superset was the rows and hammer curls. well done teammates for crushing the workout.
I jumped back on your page for the first time after 4 years of not working out--graduate school was overwhelming for me and I just didn't make the time. I'm back and going to get back to being healthy all around. Thank you!!!
Love this format!
Day 41 - Loved it! More conditioning workouts please!
Great job you 5 am-ers getting it done early! Great! This was sweet, fun and sweaty. Great variety and push. YOu always make it interesting Sydney!
Happy Canada day from Scotland. We crushed it here in the highlands. Despite feeling like my body was made of concrete. Feeling proud
Hello from Scotland, Aberdeen 🏴 👍
I crushed it! Sydney going old school today was great! I loved the snatches at the end! Have a great day everyone ❣
I could not have done that two months ago! All that lateral movement shows me how much I have rehabbed my broken foot and severe ankle sprain 🤩 yes!!! 🙌🏻 🎉
What a way to start the last tier of the program!! Happy Monday lets finish out the day!
My favorite month of STF!!! Let’s crush tier 3!!!
Our potential is absolutely reachable; commit, and don't quit ☮️❤️🔥☮️
You got this!!
My favorite was the last move . Did this workout Tuesday I was driving all day Monday. Can’t believe this is month 3 of STF. We got this, crush it!!!
“Potential is there for everyone every day. It’s completely free and it’s there for you to take advantage of” - ❤Sydney
Day 41 has been crushed!! Great way to start the week off!! Thank you for another awesome workout!! Great job everyone!!😊
👍
This is going to be a sweaty, intense month. Favorite circuit was sit-up and leg raise. 🎉 5 weeks until STF24 is complete. It's flying by quickly so let's push even harder!!! 🎉🎉❤❤
I LOVED this workout!!! I saw someone this morning on IG say they went through it twice and I thought "Challenge accepted". I also went through it twice. I'm 56 years old and I CRUSHED IT!!!!
I liked this workout. Great start for a Monday. Good job everyone 🎉
I really loved this intense 30-minute strength and conditioning workout, which I crushed on Wednesday, 7-3-2024! Happy Fourth of July Eve!!!
What a way to start the week! Loved that workout. And to think I didn’t think 30 minutes was going to be enough 😂
This was by far my favorite workout of this entire program! Bring back strength and conditioning! Loved it, crushed it 😍
STF tier 3 coming in hot!!! Let’s go!!!! Loved this one!! Way to go everyone!
I agree, great job!
Comin’ in hit is right! Great work!
Good morning ☀️ and great job everyone 🎉.
What an absolute belter of a workout to kick off this final third of STF24, I'm one hot and sweaty mess! 😅 Thanks so much Sydney and Dustin ❤💪😊
This is how we start the third tier off!!!! It was absolutely amazing and I am so happy to have strength and conditioning back!!!
Great job! We crushed it ❤
Did we make it to Tier 3!!! I’m still amazed that I have stuck with this and haven’t missed a day yet. Thank you Sydney, this is so amazing!
Great job!
After 2 weeks no strength training, that felt good. I kept up my training, body weight. I know I am not out of the woods yet with my injury, but this felt so good. Thanks Sydney
I feel like it's been so long since we did HIIT and combos I loved it!! Favorite set was the snatches and lateral slides for sure. Thank you Sydney! :)
Crushed it. My favorite superset was skull crushers/leg raise & plank jacks. Never thought I would be picking any kind of plank or ab exercise as a favorite 😂 Sydney is changing lives and mindsets 🎉
Happy Canada 🇨🇦 Day to all Canadians! Make sure you get your workout in today.
Incredible Monday morning burn🔥🔥🌶🌶 awesome kick off w/squat & press and Heisman slides! Taking this energy to work!