BEST AT-HOME Lean Legs Workout | STF - Day 33
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- Опубліковано 18 чер 2024
- It's time to push yourself with your personal trainer and training partner so we can get stronger in our lower body and define our legs.
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We will work for 3 rounds of 45 seconds of work for every circuit and the workout will be a burner to really target our quads and hamstrings! 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 75-85% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body for 2 seconds to lengthen the muscle we are working and take 2 seconds to complete the contraction. Think of sitting into a squat for two seconds and pushing back up for 2 seconds without a pause at the bottom. You will aim for 6-12 reps for each work period and aim for muscle failure at the end of each exercise!
Exercises:
Goblet squats
Sumo deadlift
Walking lunges
Back squats
Step ups
DB Tap squats
Sumo RDL
Left leg RDL
Right leg RDL
Band squat walk
Banded Squat Pulses
Squat and kickback
Reverse Lunges
Split Squats Left
Split Squats right
Fire Hydrants
Bear Crawls
Squat Hold
#legworkout #athomeworkout #fitnessmotivation #losebodyfat #howtoloseweight
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I've been struggling with my mental state and high stress at work, so I really just wanted to take it easy on myself in this one. But I ended up pushing more than I thought I was capable today and I feel empowered and ready to take on this day. Great job today team!
Amazing job pushing through!! ❤
Great job! So proud of you for pushing through! ❤
Amazing!!!!...have an awesome day...we are so much stronger than we think...🎉❤
Mental health is my biggest why in doing these workouts!!! Keep up the good work!
Way to push thru 🎉
I was extremely unmotivated this morning, but I pushed myself to just get my shoes on knowing I would be fine once they were on. I'm so proud of myself that I didn't just give up today. I gave it my all and pushed into a new higher weight!
you did it. Great job in pushing through.
Saammme.
Sweaty Betty over here!!! Crushed every rep without stopping! Getting stronger, keeping fueled, hydrating!!! Thank you S and D!!!
great work today!
I was really sweating as well. Congrats on crushing the workout.
Way to go
Those wall sits at the end!! Who else felt it too?? Pushed myself today. Proud of everyone who did the same!
Great job!
Totally felt that too! Great job!
@@Theeprincesspeach definitely felt it! Great job!
😂Qh@@michellekiley6171
Great job pushing through!
Great job everyone! Leg day is always tough mentally and physically for me but we did it!
“Work as hard in something else that you did today” 🙌 Beautiful reminder that we can do hard things outside of our workouts 😊
YES!!!! Great job Ashley🎉
When I first started doing your workouts 4 years ago, I could barely balance to do a split squat. Today I did it with 20 pounds, my heaviest yet! Thanks Sydney!!
Awesome! Keep going!!
Thank you Sydney for always supporting and pushing us to be better and stronger! Great job to everyone who pushed through this wonderful and tough workout today!
Nice job!
Way to go! Congrats on crushing the workout.
Excellent work
Way to crush it!
Eres la mejor!!! Tengo 59 años y hago de lunes a viernes tus rutinas ...estoy muy feliz.Gracias❤🎉
Loved the two sets in this leg workout! It kept me engaged in this tired morning!
Great job
Totally agreed. It was super challenging, nice job!!
Way to crush it today!! 🎉🎉
me too! that 40 minutes flew by.
I loved that too!!! I could not believe how fast it went!
shaking legs - done! happy Wednesday everyone
Amazing! Your crushing it!💪
Great job getting it done!
🌞STF 2024 Day 33 done, great job everyone!!!! 🌞
Great job to you today!
THANK YOU for always reminding us to focus on things that keep us healthy outside of the workouts. Love you, Sydney!!
Lean STRONG legs ✅ Loved this sweaty workout! Great job everyone!
Great job!
You are strong!
@@shannonhardiman1954 back at ya 💪🏼
@@kathrinegreen1123 thank you! You too 😊
Great job teammate!!!
Yay I got it done! Great job to everyone who crushed it today!
Great job crushing this one! I’m so proud of you 🙌🏼!
🍑🔥🙌🏻great job!
Proud of you for crushing it!! Keep it up.
Great job
You crushed it
Loved this workout.
Way to go!!! Great job!!
Legs are definitely on fire 🔥🔥🔥 but I got it done. Good job everyone for crushing it!! 💪🏽
Awesome job
Whoa. It flew by, but did it lol????? Feeling it! Good job guys.
Awesome job on crushing the workout.
Dripping sweat after that one! Thankful for your amazing workout content daily and for your genuine encouragement at the end. You have truly changed my life! Great job today team! Leg workout CRUSHED!
It was quite a workout! Sweating like a dog!
Congrats on that leg workout everyone. I definitely was not motivated this morning but I’m happy I got up and crushed it!
Same but we did it!
Get in the zone and focus one breath one move at a time. So incredibly humbling to have a trainer who is walking this path of fitness and wellbeing as hard as we are and gets us. Crushed this, great job everyone!
💯
Great job! I couldn’t agree more💪🏻💪🏻💪🏻
Loved that workout! Drenched in sweat 😅
Such a burner! Great work!
Great work
Great job! YES the sweat is real! ❤
Awesome job today!! It was a great workout!!🎉🎉
Me too. Sweat dripping on my screen as I type. Great job 👏🏾
Going to work on stretching more and keeping my nutrition on track! Way to go everyone! This was a tough one, but we pushed through! 💪
Great things to work on this week! You've got this, friend!
That was FIRE!!! 🔥 🔥 🔥 🔥 🔥 I remember when i couldnt do split squats. Look at me now. Awesome Job today everyone.
I am so proud of you, keep up the great work!
I wish I could get my glute band on as quick as Sydney. The wall sits were a killer. Have a great day everyone 🏋️
She's quite skilled! 😃 Way to go!!
It would be great to have more heads up for the glute band and which one you are going to grab.
I did my best today and am proud of my efforts! I’m so grateful for Sydney and everyone! Let’s go team!
Way to go!! Proud of you!! 👍🏋️♀️💪
Great job to you too!!
I don’t usually love leg day, but that was awesome!!! Is everyone as sweaty as me? Agh!! It feels so good.
Leg days definitely take a large amount of dedication! Way to finish it strong!
Great job everyone for choosing to show up.
Leg day done! Nice job!
Did anyone else think that toe tapping to the music would make the wall sit/squat go by faster but instead brought on a whole other form of torture😂😂😂
Proud of you for working hard!!
@@moniquevelez9516 right back atcha❤️💪
Awesome job everyone. That was a tough one!!
Great job everyone. We crushed it 👏🏾👏🏾. Grateful for Sydney and Dustin😍
Nice work 🎉
Great job everyone
Great job!
Holy cow! These leg workouts this month have been no joke 😳 I'm whooped!! Good job for pushing everyone!! 👏🏻
Awesome job today!
I LOVE the support here!!! I’m going to work on my recovery as hard as I worked in this workout!! Killing all!!
Great job!! Keep killing it! 👊🏻
Happy Hump Day Squad❤
Did I tell you I Detest Leg Day but.....I push through every time 👍🏽💪🏾💯
Great Job! 💪🏼
Great job today!! 🎉🎉
Gonna be honest, this was a tough one for me. Did not have the energy for this, but I hit play and I told myself I won't quit! Thank you Sydney for being real and pushing right here with me! And thanks everyone for pushing through this with me as well. So glad I made it to the end!
Good job everyone!
Lord have mercy ❤when you r tiered pray but don’t leave 😂 pray and crash it❤
Awesome
Great work today!!🎉🎉
Awesome job !!
Definitely stayed and prayed a few times today.
Leg day is such a great challenge!! Happy! Healthy! Strong!!
Great job!
Sheesh 🦵❤
Great job!
I cleaned my garage yesterday so it could function as my home gym again, instead of using my living room with limited space.
I did real spilt squats on the bench today!
Great leg day!
Great job. Now you have your workout cave!
That was another AWESOME workout, Sydney!! Thank you for the amazing start to our Wednesday ❤ Way to crush it team!! 🎉🎉
You go girl! Congrats on crushing the workout.
Wow! After 4+ years, I have finally started to slow my reps down and feel my muscle working in both directions. I can’t believe it has taken me this long to truly absorb Sydney’s wise words. I can absolutely feel the difference and see new and improved tone! Thank you Sydney and this team of athletes for being there right alongside of me every day!! I’m proud of US!!
Yes, slowing those reps down really does make a difference! You can't rely on momentum, and the muscle is fully engaged. We're getting stronger every day, and I'm so happy to be working out alongside Team Sydney! 😅
Holy moly my legs are ready to rock the rest of the day!
Wow wow wow! The burn was wild, but having Sydney in my ear and my mind kept saying “I’ve trained for this” “stay in the burn” 🎉😂😮
I agree with that burn! Way to push hard!
Wow that was a sweaty burn!! 🔥 we crushed it!!
I have been struggling to get out of my head-lots of stuff circulating in there-this helps so much and as my day goes forward I am working on staying in the present and not what if or I should have or would have! Thanks Sydney! Great job everyone
Great work today, keep it up! ❤
I wanted to quit when we got to split squats, but I kept going. That one required not only physical strength but mental strength as well!
Another great leg day!
My mental and physical health has been suffering for the last several weeks, working through an injury, staying positive is a struggle, but these workouts keep my mind on the positive, the what can I do with my body at this time and not giving into the defeatist attitude, this time will pass, and I will be strong and stronger again, I just have to fight through the present moments and focus on that brighter future. It isn't always easy but it will always be worth it to never give up!
I can't do any upper body workouts but that doesn't mean I can't push myself lower body til my healing is complete!
TO all those who struggle with anything body mind or soul, you will reach the light at the end of the tunnel with your focus on the positive!
Don't give up! Don't give in! Find the strength you have within!!!!
Oh man what a burner! Increased all my weights by 5 pounds today. Feel like a baby deer trying to walk lol
I always dread leg day. My 5am alarm went off and right away I wanted to sleep. I told myself, just get up!! I did, I crushed it and very proud of myself. That was a doozy lol. So happy to see all the positive encouragement on this channel! Keep it up everyone!! 🤘🤘💪💪
Great job. Proud of you!!!
Loved the two rounds of each move - really made the workout fly by! Covered in sweat and feeling proud! Great job to the squad who is here with me today - it always keeps me motivated knowing others are doing this at the same time.
Agreed! It felt good that it wasn’t 3 rounds 😊
proud of you all!
This program has been incredible so far… pushing my physical strength and even more importantly, pushing my mental strength. Getting (more) comfortable being uncomfortable… thank you Sydney 😊❤
Sydney reminded me of a "choose your character" screen when she was bouncing during the squat hold, and it gave me something to laugh at as the sweat was pouring into my eyes.
Dripping in sweat!!!! Loved it 💪
Omg I’m drenched 😮 I LOVED this lower workout and so did my quads!! We crushed it yall ❤❤❤
WEDNESDAY. 5AM. LETS GOOOOOO
Let's crush it
Getting to it now...😢😢😂😂
Sydney, Sydney, Sydney! What a workout! I’m sweating like a dog, my legs are shaking. When I looked at the clock and it still had 29 mins to go I was like - how am I going to get through this but I MADE IT! 🔥💪🏽❤️
Great Job 👍
There is something so special about 2 rounds. It’s a total mind shift!! It’s amazing !!! 2 rounds more please !!!!!
I don't know what it is about her but I don't see the time going, with some other trainers it can drag! Well done.
Great workout 🎉🎉🎉
Great job all.
We need to keep promoting Sydney so she and Dustin can get to 3 million followers ❤❤❤🏄♀️🙏
What a fantastic, sweaty start to midweek! Good job everyone!🎉
I agree! Good job!
Well done everyone. We crushed it .. I did the best I could and more. Happy summer Solstice from the far far north of Scotland. 🙏
I think I connected with split squats for the first time ever (I’m not saying they’re my favourite or anything, let’s not be crazy). 💪
Alright, everyone! Good job. Sydney, can’t say enough about how much I appreciate you!
Legs are done! 😅🦵💥
Great job
Crushing stf day 33 while on vacay!! I'm proud of myself for not saying " I'm not working out I'm on vacation"
I don't wanna loose my progress!
Great work everyone!
GREAT WORK AND KEEPING ON EVEN ON VACATION!!!
I always dread these leg days...so pumped when I complete them though. Keep fighting through.
Good job everyone 👏👏
These keg days have been kicking my butt but I looooove going heavy during leg day… even if I end up SUPER sweaty after!
I haven’t been this sweaty in a MINUTE 🥵🔥! This workout was tough but so empowering 🥰! Thank you for the push, Sydney 🙌🏼! We see how hard you’re working! Great job crushing this one, team 👏🏼!
Great job. Me too. This one was pretty sweaty 🥵
@@maurishagriffin4394 thank you so much! we crushed it together!
I am so proud of myself for this workout! That was HARD! I did it.
Great job today! Way to crush it!!!
Did split squats for the first time since my knee surgery in January! 🎉🎉🎉
I wanted to throw in the (sweaty) towel on this - but pushed through to the end. Thank you!
Same😂 the sweat was unreal!!!
❤❤❤ Whoa! Awesome leg workout, I love circuit style and love only 2 round of each, I pushed hard. Proud of everyone today, that was tough.
So glad for two rounds today. We’re in the middle of a heat wave and even my regular walks are draining. Off to some electrolytes and a good breakfast. Great work everyone!
Great job
Favoloso lower body,veloce,intenso,ma lo adoro,l'asticella si alza,ma adoro le sfide,grazie Sydney, favoloso lower body,grazie Dustin,il tuo team,you tube!!!!StF 24 non delude mai,anzi sempre più fantastico e con questo lower body è super super super top!!!!Buona vita a tutti!!!
Lean legs is right I feel like my legs have never looked so good. Thank you. I know everyone crushed this workout 😅
Great job everyone, we did it!!
DUDE i am a collegiate rower and this absolutely demolished my legs in the best way, thanks syd
Crushed this after doing arms and abs that was uploaded the day prior 😅 I also did this in a hot garage but I managed to get through both workouts. I stayed hydrated and made sure to eat some protein and carbs beforehand. I have been traveling and have not done any workouts in the last 4 days so I am doing double time to catch up. Surprisingly enough, I feel like I’m on a high right now so I’m going to add 20 mins on my cycle bike. Didn’t get much sleep on the plane and there was a 2 hr time zone difference but I know that I will be getting a good nights sleep tonight ! See you all again on this channel tomorrow while I make up the other 3-4 workouts that I have missed in this program. Amazing amazing workout ❤❤❤❤
great job to myself and to the teammates for crushing the workout!
STF 2024 Day 33 ✅! Sweat is DRIPPING from my body after this one! LOVE IT!
Great job❤
Great job today everyone! I love leg days.❤
I THINK I can still feel my legs! haha What a good one this morning, I love it whenever we incorporate the glute bands! Im proud of myself and you should be too! Gold Star
I pushed harder today than I have on any other leg day🔥🔥🔥
Way to go!
A few days late but I did it!!! Great workout as always!! Good job everyone!!
My legs are so much stronger!! My lunges were the straightest & surest they have ever been, no teetering to the left or right until failure and then I stopped. Thank you team 😰🤩
Can’t wait to do this workout on my birthday tomorrow! 18 years old! I love you Sdney!
Wow my legs are going to feel it tomorrow! Really enjoyed the two rounds of each workout today. Congrats everyone. We finished another workout!
Great job today! You worked so hard!
That was a tough one! I am so proud that I finished. Best way to begin the day! Great work everyone!!!
I struggled today - especially with the split squat series. I pushed through and made it to the end. That was definitely a sweaty one. Congrats to all those who crushed this workout today!
Well done for pushing through!! It was a tough one!👏💪
Only doing these circuits two times each made this one so much more enjoyable for me. It was tough but glad I made it through 💪
Wow that was intense but we did it!!
Working hard in this program and in life!!
Another fire fabulous leg day workout! Getting stronger and loving it! Great job Squad!
Today was a struggle for me to show up and a struggle to finish. But I gave what i had in the tank!
Day late crew! But got it done!
Yes! I’m down bad on my gym floor but so pumped that I could do all of that with ambitious weight and not have any issues with the left foot I’ve been rehabbing from a broken bone/severe sprain. ❤
This was HARD! It’s 97 degrees where I live & feels like 104. No AC in my basement so I am dripping sweat. I didn’t lift as heavy because literally the heat was so much. But I still showed up and gave it my all 🔥🥵
🎉🎉way to go!!! Great job!!
It’s hot now where I live too and the ac hasn’t shut off🥵
Sydney, every week I think there is no way you csn top last week's workout. Keep proving me wrong! I loved this one!❤❤❤❤
Great job!