Bodyweight HIIT Abs and Cardio Workout! | STF - Day 42
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- Опубліковано 3 лип 2024
- It's time to work our cardio and abs with this sweaty workout! Join me for this all levels abs and cardio workout to keep reaching your goals with me!
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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. 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. High knees
2. Bicycles
3. Knee drivers 3 and switch
4. Plank Open and dip x 3
5. Split Squat hops
6. Jackknives
7. Knee Drivers
8. 90 degree Sit Ups
9. Leg Raises
10. Lean Back and Twist
11. V Sit Flutters
12. Suitcases
13. Skaters hops
14. Plank Jack x3 and pike
15. Skip and Punch
16. Jump Rope
#cardioworkout #athomeworkout #fitnessmotivation #losebodyfat #howtoloseweight
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Chapters:
00:00 Introduction
00:28 Warm Up
02:27 High Knees and Bicycles
07:12 Knee Drivers and Plank Dips
11:58 Split Squat Hops and Jackknives
16:42 Knee Drivers and Sit Ups
21:28 Leg Raises and Lean Back & Twist
26:14 V-Sit Flutters and Suitcases
30:58 Skater Hops and Plank Jack Pikes
35:43 Skip and Punch and Jump Rope
39:59 Cool Down - Навчання та стиль
How are you today? No really, how are you?! Sound off in the comments, no holding back, this is a safe space to feel it all!♥
Feeling overwhelmed at work but the comments from the squad have been coming in all day and making me feel so much better ❤️❤️❤️
Thank you for the encouragement Sydney. Working on my mental health!❤
Only on half power today Sydney!! Just returning after few weeks break Completed the workout 👍🏼 tomorrow's another day 💪🏼
Feeling much more strength in my body but also feeling exhaustion.
This was a hard one for me, but I finished and even did the side planks with a dip😅
Good morning…. Any pregnant mommas rocking this program? My second trimester hit just in time..just in time for energy…. Let’s crush it
Way to go!! Pregnancy can be tough but it's such an amazing thing. So proud of you for being here and crushing it! You're amazing momma, keep it up!! 🎉
Amazing, good for you Shana!! It was hard at times, but I loved being active throughout my pregnancies.
Great job!
Crushed it
Not pregnant now but I was back when Sydney was. So you know she did it, and you can too!!! Keep up the awesome work 🎉
I missed cardio and abs!!!! Feels so good to have it back!! So proud of EVERYONE who showed up!!!❤
Great work!! 🎉 I missed it too.
Great job today
Great Job !!!
Alexandra, way to go!!! Proud of you of all your hard work 😀
Great job
wow that was a tough cardio finisher - but I LOVED it - this workout was such a pleasant surprise to my start of my day!! I LOVE bodyweight workouts - we haven't had one in a very long while !! woo hoo way to crush this everyone! have a great Tuesday - thanks to everyone for the messages yesterday for Canada Day and for my brother's 70th birthday! We had a fantastic day cheers
You are amazing!!!
Great job
Great job 👏😊
Amazing work today 😊
Good morning everyone!! Let's rock this party 🎉🎉🎉day 42 let's go....
Way to crush it!!🎉
Good morning!🎉
42 too! Feeling the best I've ever felt!! Let's go! Great job!
Great job today!
Chris! Nice going. We are strong together!
Your workout talks are just unreal. I always feel so encouraged and learn something different / see it in a new light. “If you’re dedicating your life to something HUGE, that is living!!!” I love that quote- so powerful!!
YES....I agree!!!! Sydney always says the best things💜
Great job showing up Madison!!! Have a great day!
"...or maybe if you don't feel really good and you're like I just need to push myself because I can..." Wow. That spoke to me! Great job everyone!!
Yes! That comment pushed me to a new level. I was exhausted but knew I needed to push myself harder until I was finished. Her motivational talks have been on another level the last few weeks! 💪🏻
Way to go! 👍🔥🥵💪😁
Yes 🙌 way to crush it 😊
Great Job today! 😅
My wedding is in 1.5 months and my fiance and I have moved in with my parents temporarily because my dad was just put on hospice for a cancer battle he's been fighting for 5 years. Almost every second of the day is hard, but I have shown up for every day of Summertime Fine because this is a bright spot in my day where I feel normal. Thank you Sydney and thank you to all my teammates reading this - you've got this. ❤
Sending hugs to you and everyone in your family, Lauren. I am grateful for the "constant" that Sydney brings to me/us.
I am working towards being the best version of myself so I can show up for the people in my life, my husband, kids, and the people I serve in my work! I had it in me all along!!
Great job today! I love what you are working towards! ❤
Great Job! Way to work hard!!!
Great job you are settling exactly what is needed 👏
Great job!
You definitely have it in you, keep on showing up, you've got this.
For a hot summer day in Greece that cardio was a killer but I crushed it
Happy Tuesday everyone 💪🇬🇷☀️🥳
Great job! It's scorching hot here in Florida ❤! We can do this!
Happy Tuesday, Team! We are dedicated to something big & we've had it in us all along 🤙
@@wilsonlindamarie way to crush it! 🎉🎉
Great job
Great job my workout buddy. Thanks for the push. You got me doing it.
@@francestutt3661 That's great - we got it done and helped each other through.
Oh boy! I am so very very proud of myself and body this morning. Im not going to lie, I was secretly dreading this month because my H(EDS) has been flaring really bad lately AND Ive had some setbacks with my chronic joint dislocations. Yesterday was very difficult to get through but I went into this morning's workout with a new and positive attitude! I had to modify a bit but not as much as expected! I did it! I look forward to really zoning in on my strength and recovery from all aspects!
Great job today pushing through!
Wow!! Again cardio not my favorite and my abs are what needs the most work since having a C-section, it's been a struggle even a year later...BUT...I went all in on this workout, hit play and actually enjoyed it! The sweat is pouring and my heart rate is up which is what I needed today! My goals have changed as I've aged, I want to be the strongest version of myself to be able to stay active and play with my kids as the grow up and this is helping me push towards the goal! It's a daily climb and daily work but it's so worth it. Thank you Sydney for pushing me every day and thanks y'all for showing up here with me! Let's crush today!!
Great job pushing through to your goals! I'm proud of you for getting it done!
Love this ❤
Great job Lindsay!🎉
I am with you on this one, Lindsay! Pp with my third baby and cardio is always the biggest mental challenge-we did it!!
Have a great day everyone!!
Way to go Lissette - great job today.
I’m 4.5 months PP and struggling with depression so yesterday I decided it’s a new month time to get up and take care of myself and let me tell ya today was sooo hard especially doing abs after birth but I did it!! I found myself wanting my baby to wake up from his nap so bad so I had an excuse to stop but I did it I finished the whole video and I’m proud of myself 🙏🏼🎉
My abs are STILL recovering after having my last baby 3 years ago, she was a 10 pound baby and now I have so much loose skin. It's a process and like me is taking a long while. Postpartum is rough. I'm glad you found this community to lean into ❤.
HIIT cardio and abs crushed ✅ the sweat is rolling this morning 🔥 Have a great day everyone!
Great job!
Same as me! I finished this workout in my heated garage (100d)
Well done everyone, I’m trying to get fit so I can run around after my grandson, making fun memories. I’m proud of us all xx
You’re making your grandson proud! Keep it up!
We made it! I'm so proud of us for being consistent and moving forward! I'm working toward being consistent in my goals, believing in myself, and having faith that good things will find me! Carlicia, I'm proud of you for crushing it today!!!
Way to go!!
Great job
Good job 👏
Great job for showing up for you🎉🎉🎉🎉
Yes!!!🎉
I forget how much work no weights can be! Yes
Way to crush it!
So proud of myself for showing up every day. Especially today with broken sleep. I’m fully committed to working my body. I never thought I’d be OK working out without a gym. But I really feel supported by Sydney first and all of the amazing people doing this with me. ❤
Great job! I’m so glad you came to work out with the team!
Proud of everyone who showed up, really missed cardio and abs combo 😅 💪
Way to go Eunice - great job today.
Sydney’s post-workout talks have been hitting lately! Fun no equipment workout today!!
Totally agree! Amazing job today 🥳
Some days, it's the talks that get me through my day, so great !!
This one felt pretty good! Proud of everyone for crushing this cardio and abs workout!
Good morning Avery! Great job today. It did feel good
WHO UP AT 5AM GETTING THAT SIX PACK? LETS GET IT!!!!!
4am my time. Let’s gooo!
Started 10 mins later but just killed it!! Yessss 🎉 great job!!
Crushed it
Way to go!
Yes!!!
Crushed this workout 🤪 I'm working towards weight-loss and firming. So proud of all of us for showing up and putting in the work.🎉
Way to Alicia - great job today.
I struggle with cardio, but I'm proud of showing up and getting it done. I always feel like I could push harder w/ these types of workouts but Sydney said that it's just about showing up! That's what matters! Great job everyone for showing up 🎉
Great work! 🎉🎉
Feels so good to be able to keep up on the cardio! I've come so far from "hating " cardio and struggling through it to telling myself yes it's hard but you already know you can do hard things and then going hard all the way through!! What a sweaty mess I am but I love it! Working hard for me!! Great work everyone! Crushed it!!! 🥵🥵🥵🙌🏼🙌🏼🙌🏼☀️🌊🏖🌴🦩
Keep up the hard work! I'm right there with ya!!
Shred power… ❤ IT!! Love these workouts!!! Thx Sydney! Let’s Go Everyone
Hey April - great job today, I'm so proud of you!
Good Tuesday morning! Loving the sweat! We are strong in all ways!!!
Yes we are!! Great work!
One of my favorite awesome workout is in the house..... Let me get out of bed and start rocking no stopping this workout..... Let's get it!!!! 👍👍❤❤🙏🙏🙏
You are amazing!!!
Amazing work getting it done!
I am working to be the best version of me physically and mentally. The talks inspire me so much Sydney. Great job everyone!💪🏽
Good job Christy!
Thank you big for these words of encouragement. I am battling diabetes & it battling back. I am strong & will continue to live my best life at 56. Thank you for this channel ❤
🎉 way to go 🎉 don’t forget how much you accomplished ❤
Sydney is the MOST motivating trainer and coach! That was HARD! The split squat jump circuit was a killer. Thanks Sydney!
Favoloso cardio e ABS, lo adoro,veloce,bellissimo,grazie Sydney,sono orgogliosa dei progressi fatti,grazie a te e alla fine ci motivi,grazie,grazie Dustin,il tuo team e you tube!!!STF24/è un viaggio straordinario,oggi unbody weight strordinario,lo adoro,super super top!!!Buona vita a tutti!!!
Great job on getting it done!
Yay!! Let's do this sweaty masterpiece by Sydney and Dustin! Grateful for what my body CAN do!
Way to go Veronica - proud of you for crushing the workout.
Torched cardio and abs! Well done Royal Change Team!
You are amazing!!!
Yes, yes! I am working on self mastery and living in excellence. 👑💪❤️🔥
I love that for you! Nice work on crushing it!!
Good morning!! Loving this new month so far! Definitely feel like this will be a game changer month! Working towards become the most happy, healthy, strong version of myself!
This workout was reminiscent of Summertime Fine 2021! I loved it! Great job everyone!
Agreed!! Great job Erin!!
Good morning everyone! What a phenomenal workout 👏🏽 We are STRONG 💪🏽
Was excited for cardio again until I remembered Sydney is on a different level 😂😂 Another fun workout! Realize I should incorporate more cardio in my life. Great job everyone!!
Yes! Loving this high intensity at 5 am!
Good morning all! This looks like a another great one and I can't wait to crush this💪🏾💪🏾
Thank you Sydney! I am working towards mind body connection and peace of mind. I teach ballet full time throughout the year and between planning classes and traveling, it is stressful. I am grateful for the opportunity to wake up and move and connect my spirit to my body.
I am also working towards running my third (and perhaps final) NYC marathon this year. My big goal is to pace and train myself appropriately do execute a proper grande jette across the finish line in the spirit of one of my ballet mentors who ran the marathon and passed away in 2021.
Thank you for all that you do and all the care you put into these programs to empower all of us. 🙏🏻🎉
Great job Christie
Wow, sweat is dripping. Well done everyone👏🏾. We crushed it. Loved this birthday workout. Happy birthday to me🎂
Happy birthday! Way to crush it!
This just fuelled the rest of my day! Happy Tuesday everyone! 🎉
Great work!!! Have a great day!
Wow! My abs felt so strong 💪🏼 I went all out and was shocked to be sad when the workout was over. I wanted more! We had a rough night with my son’s sleep regression or night terrors or I don’t know what, so I was not thinking I would have the energy this morning. I was sore from yesterday (a good sore!) and when my alarm went off I hit snooze! Then it went off again, I checked to see what the workout was when I saw it was body weight cardio and abs, I was like…I’ve got this! Here’s to some strong coffee ☕️
Good job Lara!,
I started strong and finished strong! Awesome! Great work everyone who did their best today.
Great job everyone. Remember you here for you. Keep showing up for you. You got this
Great job! We crushed it!😊
Hi, day 42!!
Here we go!
❤
Crushed it 💪🏾
👍
I am trying to get through hormonal changes without feeling defeated by not being able to lose weight in certain places. Negative thoughts and behavior is not productive so no matter what stage your at just keep crushing it!!
I made it and crushed todats workout with sydney so proud of myself and amazing hi five to everyone who crushed it 🎉🙌💪😊
That was great! I’m working towards overall health physically, mentally, and emotionally. Great job today guys 🔥
My oh my! Tier 3 just gets better and better. Another fire workout! Standing ovation to you squad for crushing this one.
Your energy is very much ✨️ 👌
Let’s crush this
Morning Squad, another one down. Closer to finishing SumerTime Fine....❤💯💪🏾
You are amazing!!!
Loved this workout! I made a lot of it low impact but could increase it as my body allowed.
Well done everyone! We have had it in us all along!
🌞STF 2024 Day 42 done, great job everyone!!!! 🌞
No QUIT here. I won't give up on myself. Loved the intensity of this workout.
I love strength training, but i missed cardio!! This one felt so amazing to start off my day!😊
Agree! I LOVE strength days, but I've kinda missed cardio - happy to be back in it (never thought I'd say that😂)
Whoa! Burn burn! Great work everyone! This was brutal. Taking it with me all day! 🎉
Lets keep it going! Burn, baby, burn! 🔥
Not a fan of cardio, so was not looking forward to this workout. But I did it, modified when needed. Late 50's gal here, can't always manage all the the high impact moves. Switched out the final cardio circuits with kickboxing. Low impact, high output. Finished strong, feeling strong!! STF 2024, Tier 3, WO #2 in the books! Great work, everyone!
Great job, Tammara! 👏🏽 😃
What a quick, sweaty burner 🥵🔥! This is what Tier #3 is about 👏🏼! Thank you for the push, Sydney ❤️! Great job, team, for showing up and crushing it 🙌🏼!
Juliana You are amazing!!!
@@alexandrahorman8679 thank you, Alexandra!!
Working on being okay with being single and finding myself again. Thanks for this fun push today 😊
That one flew. Sweaty. WOW. Yes.
This is my first workout in over 3 weeks. I had a back injury while exercising. It felt so good to be back. Sydney you have been my trainer for over 5 years. Thank you for all you do!!!
Yeeey🎉my evening workout is here
Amazing workout!!!! Love a good HIIT with 30 seconds!! Sweat dripping!!!
Great work, Madison 👏🏼! So proud of you for crushing it!
"You've had it in you all along." Thank you!
Very little motivation and very sore today BUT I PUSHED THROUGH THIS WORKOUT...LOVE YOU ALL! KEEP PUSHING AND CRUSHING!!!!
We got you!!
Our time on this planet is precious, make the most of it because we are worth it. Love and joy to all.
@stephanie u r so right!!!! We r worth it
Awesome workout Sydney! Love HITT!! Got a second wind and finished with 22 star jumps!! Thank you!! 💕🌸👍🏽💪🏼
I’m having arthroscopic knee surgery and I want to be as strong as possible so recovery is not as hard. Building quad, hamstring, and core muscles so that my knee is stronger than ever before and after surgery in September! Crushing it with you all! 💪🏼💪🏼🙏🏻❤️
Setting yourself up for a great recovery 👍🏼🦵🏾🦵🏾
@@vdruskas thank you so much!
Good Luck with your surgery!
Love hiit workouts!!
Thank you, Sydney!! 🎉🎉
Good morning Everyone! Loved that cardio and ab workout! Let's crush it! I am still working on drinking more water and to get to my weight loss goal. Have a great day!
Yes! Great job everyone!
I’m proud of pushing thru this!!! Crushing this day!!!
I’m proud of you too! Way to go! We Are all in this together!
@@Ally_dubb better together!!!
I was just saying to my husband on Sunday that I miss cardio. And here Sydney gives me just what I want. Two days of cardio is amazing and I love it. ❤. I love to see my sweat drip. Yahoo.
Fun and sweaty workout!
Awesome workout!! 😊despite dealing with leg and back issues. Summer Time Fun is and has always been my summer vacation of enjoyment.
Kudos to the pregnant mommies 😊 Have an awesome day everyone 😊
Not the look on my face when Sydney said: "you know what. Maybe we'll finish with two blocks of cardio" - all I was thinking was "no frigging way", but still. I crushed it! Good job everyone! 💛✨
Favorite part is your encouragement. Im wanting to give up losing weight after surgical menopause on hrt but your helping me get back to it again.
Meno is a DOOZY! Good on you for pushing through
@vdruskas It is terrible. I'm trying thanks♡
Well done everyone you smashed that sweaty workout. We are getting stronger together 💪💪💪
didn't wanna, but SO GLAD I DID! Dedication over motivation today. I came and got it done. Gave it my all and it felt great!
Good job, wg.. we all been there
I'm PROUD of myself! And PROUD of you!
Way to get it!! 💪🏻
Great job everyone for rocking this workout!! Sydney you are awesome!!!
It’s my birthday week, so on that note, I’m working toward aging gracefully and staying strong throughout my life to feel great and to avoid injury!
great job everyone
Got it done a little later than normal but proud to have worked all day and finished the workout after work!👍
Amazing body weight workout! I liked how you kept the abs burning at the end and finished with cardo! I like having the sweat drip off when im finished! Your the best and way to Crush it Sydney. Much love and respect
Love this cardio +strength or Abs workouts !!!!
❤Great workout this morning, feel good cardio and abs.
Yes 🙌 great way to start the day! Great job getting it done ✅
It’s been a while since I’ve done anything other than walking/jogging so this was a great way to come back to “workouts” looking forward to consistency. ❤ way to work everyone.
I am so thankful for you, Sydney, and Dustin/Team Royal Change. You have changed my life in so many ways!
Crushed it! I’m working on my nutrition! I have it in me🎉
Good morning crushed it at 70 lol I'm so proud how strong I am so glad I never stopped working 💪out have a wonderful day ❤❤❤❤🎉❤
Proud of you Barbara! 🎉
Tuesdays morning 🔥 🔥🔥🔥🔥feeling so strong
We crushed it!
❤❤❤
Staying strong throughout the workout so we can stay strong through whatever life throws at us. Thanks, Sydney!!!
Loving tier 3! Awesome sweat sesh!
Indeed!