Sweaty Lean and Strong Legs Workout *EPIC CHALLENGE* | STF - Day 28
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- Опубліковано 1 жов 2024
- I know you're ready for this lower body challenge! You've trained hard and you're going to crush this one! You can do this workout with your challenging weights but if you need to dial it back for yourself you can just use your bodyweight. On days where you're tired, just move at a lower intensity but don't give up!
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We will work for 3 rounds of 45 seconds of work for every superset 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
Lateral lunges
Heel Lifted back squats
Step ups
Tap Down Squats
Sumo RDL
Left leg RDL
Right leg RDL
Reverse Lunges
Banded Squats
Step up to lunge left
Step Up to lunge right
#legworkout #athomeworkout #fitnessmotivation #losebodyfat #howtoloseweight
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If you are reading this right now, know that I am proud of you! I encourage everyone to look for the joy in today. Have a lovely day!
Great job today - I'm proud of you.
You too!! 🌻✨️
Same to you . Proud of you - keep crushing it
Ditto!
Proud of us too 😊❤
I couldn’t finish today. I didn’t eat enough yesterday and hardly had No protein 🤦🏾♀️. I thought I was gonna pass out 🥹. I’ll try it again later. 🙏🏾
Dont worry. Sometimes happen! Good luck for next time👍
Remember that muscular failure is not failure. This week is very demanding, Sydney pushes us to failure like never. Be patient in this plateau.
It's ok - recover and then go for it later. You're consistent so don't feel bad!
@@morriswick2494 thank you. It wasn’t muscle failure. It was I’m going to literally pass out. Dizzy and shaking when ur blood sugar is low. I knew better 🤦🏾♀️
@@wilsonlindamarie thanks. I appreciate that!
I am not gonna lie, this one was super tough for me. I had to stop the video a couple times to take an extra 20 breather. I am proud of myself that I was able to finish it!
I had to stop and pause too. Great job pushing through.
I had to pause it a couple of times too!! So proud you showed up!!
Great job
Amazing effort today👏👏
Same! I had to pause too 'cause I just couldn't catch my breath and regulate my heart rate, but we crushed it together! Proud of you!
Feeling especially proud of everyone who showed up today and pushed through this one. We're stronger now than when we started!
Yeah we are!! Thanks for the encouragement! ❤
Yes, we are indeed!
100% agreed. I'm especially proud of you for showing up. Great job!
Way to go! 👍🏋️♀️💪
Thank you for the encouragement, we pushed through, that was a touch one!
To everyone who showed up for this workout.... way to go! I showed up and Sydney had me working so, so hard ! She is cranking it up!
Nicely done!! 💯
Good job, Sydney is definitely bringing her 'A' game!
Proud of your hard work!!
Way to finish!!! Keep pushing!
Well done🎉
Lord have mercy 😮 we can do it. We are strong 💪🏽. Stay don’t leave ❤
Good job 👏🏼
Way to crush that workout today!! 🎉🎉
Way to go!
Great job today! Yes, we can
Haha Lord have mercy🤣 it was fire!! Great work!
My mind always want to balk at the 45 minute workouts. The mentality of thinking about it as 7 mini workouts helped me IMMENSELY. Great job everyone! This one was a beast and we did it!
🎉 way to go ❤
@@gabbyrdl you too!!!
Me too. I like that break down for such a long workout
I was soooooo sweaty and it takes a lot for me to sweat! Thank you! Great work everyone who showed up and did everything they could!!!
Well-done!
Proud of you!!
Good job keep it up
Oh my gosh, me too! 🥵😁
🎉🎉🎉
Holy sweat!!!!! I was dreading this last night but I woke up and kicked a**!!!! Way to go everyone who has/will be completing this today!!!!
So proud you showed up!!
Same here Susan 🙋🏻♀️!! Great job!!
You can do this - go heavier today!👑💪❤
great job
Go heavier is right!
WOW! What a workout. Sydney was not kidding on IG yesterday when she was showing how sweaty she was after this workout. We did it!
Amazing work today!! 🎉🎉
Good job !
Way to go! Yep I'm super sweaty too.
Right?! I went to bed a little scared lol! Good job yay! We did it!
I loved this workout! I was in the "wrapping a towel around the dumbbell because it got slippery with sweat" club as well. Who else? 😂😂
I had the same experience. Definitely a calorie burner.
Yes! Go the sweat! LOL Way to go!!!!!
🎉 great nob everyone! As always Sydney your cool down speeches! ❤ killer RDL! But all worth it. I am getting better at hinging at the hip!
Great job!! 🎉🎉
Shaaaaaking!!!! Can barely walk but feels awesome 👍 thanks once again
Great Job 😊 💪🏼 🦵
Agreed! Great job!
Same here, great job 💪
Proud of you!
Incredible, sweaty workout! Congrats everyone on getting through this workout!
This was a killer workout! I was afraid to start and proud at the end! I’m feeling so much stronger than at the start of STF and I mean THIS is what it’s all about!!! CONGRATS everyone for crushing Day 28!
I have always dreaded leg days, but I’m finally making mind muscle connections I’ve lacked for years and seeing progress, so I was excited for today’s workout and totally crushed it. Pushed myself to heavier weights thanks to you Sydney!!! I can’t wait to see the end results of my body after STF ☀️ 💪🏼 😎 👙
So proud you showed up!!
I remembered as I woke up this morning, the energy I have for movement today is what I have.
So proud you showed up!!
Great work today
Awesome, great work!
I’m sooo proud of the squad today!!! For myself, I showed up and showed OUT!! And totally psyched because I AM STRONGER!!!! Here’s to CRUSHING it today!!!
I'm so proud of you for getting it done!!
holy moly this was a sweaty and hard workout - it's Wednesday!! thankfully half way through our work week. Excellent work everyone for showing up and getting it done! have a great day
So proud you showed up!!
CRUUSHED it 🔥🔥🔥
Great job teammates! 💪🏾💪🏾💪🏾
Great job today!
I crushed it! Thanks, Sydney and Dustin, for this super awesome workout! Love and appreciate you both xoxox 💪🥵🔥😘💕
Yes, this was such an awesome workout! Great job crushing it!
@@wilsonlindamarie same to you💪💪🔥
Wow!! I am proud of myself! Now for a 1 mile walk to cool down. Great job everyone 🎉🎉
I'm proud of you, too!
That was a sweaty one! Shout out to Sydney for picking up those heavy weights! I definitely pay attention to the weights you use in order to gauge what's best for me. When you grab those heavy weights, it encourages me to do the same! Proud of everyone here - way to show up!
Who else PRd today?! If not in weight, maybe in reps. So proud of everyone who showed up for themselves!❤
so proud of you!
Great job 🎉
Good lord that was hard for me but here I am! Thankful for everyone else who feels the same way I do 😊
Legs are absolutely exhausted! Way to finish!
Yes! great job 🙂
Great work Kayla! discipline is on point!
It was hard, great job getting it done!
I just can’t believe we get this quality of a trainer and workout for free. I’ve been training with Sydney for YEARS and everyone is confused why I don’t go to the gym. Simply don’t need to and I’m endlessly grateful. Thank you Sydney.
YES! I'm so happy I found her and this community!
Yes I feel same I do not need to go gym.
Truth.
Loved this one! Fave lower body so far!
Great job. You did it!!! 💪
I’m excited…hoping today will be my first workout! I’m a little pressed for time but hoping to make it work.
Hope you had a great workout!
Love leg day and this one didn’t disappoint!! Proud of my lower body going heavy! Crushed It!!
🌞STF 2024 Day 28 done!!!! 🌞Great job everyone,that was an amazing workout 🎉🎉🎉🎉🎉I am really proud of ourselves 💪❤️🎉🎉🎉🎉🎉
I would Love to see Sydney finish one of these workouts with Ari interrupting her a thousand times like my kid does 😂
I hear Mama at least a thousand times through my workout!
WOW!!! I am using my 35 and 45 lbs. so proud of myself…. Great workout… I am so proud of all of us that continue working out!!! 🏋🏼 🏋🏻♀️🏋🏻♀️
Struggled to complete the last workout, but grateful to God that I did. Great workout! Leg days are getting better for me, almost starting to love it actually 😊
I knew when my alarm went off this morning I had to get myself together for this workout. It was a tough one for me. However I crushed it. Now let the day begin. Have a great day everyone 🏋️💪‼️
So proud you showed up!!
I'm so proud of you!!
You were not kidding, definitely a sweaty sesh, but I crushed it, I usually avoid workouts any longer than 30 minutes, but I got up and did it. Woohoo!
Proud of you! Great job.
not gonna lie, wednesday's are the hardest days of the week for me. leg days are the hardest for me to do, I absolutely hate the work it takes to build an eighteen-wheeler dumpy. I will gaslight myself to the gods about how I could skip a day, but I'm so glad I didn't. One of the hardest and most fulfilling leg days - thank you Sydney!!
It was so intense! I'm proud of you for showing up and getting it done!
I love everything about this comment 😆
I'm the same with legs - I dread these days, but we pushed through and did!
Proud of you🎉
Way to show up for yourself and get it done! Here’s to getting stronger together!
Good job Sydney squad 🎉 we crushed it 💪🏻
Leg day. Let's crush it
Great job!!!
Proud of you!
yes we did!
Great job!
Great job
So proud of all of us for crushing this Wednesday workout!!!!!!
Proud of you! You DID it! 🔥
Way to go! 👍🏋️♀️💪
Proud of you!!
It definitely was not easy, but I crushed it and am proud of myself for it! Thank you!!
Good morning legs!!! Great workout, crushed it!
Way to go!
Goodmorning everyone!!! Let’s do this!!! 🤍🤍🤍
Great job today!! 👏🏼
Good morning! Let's crush it
Good morning everyone! Be so proud of yourself for crushing this workout! I am proud of you and I am proud of me!!! thanks Sydney
So proud of you. You made it. 🏋🏽♀️🥵🦵🏽
Ok you’re insane for that last circuit 😅😅 that move is evil! 😂
Haha! Honestly!
My thoughts exactly haha was so happy when she said alternative but than added another set on argh lol
I had to skip the weights
Very proud of you mate
That was a killer workout ! Great job pushing everyone
Proud of you!! You did that 💪🏽
Leg day crushed!! 🎉
I was winded, but felt strong and confident in my movements.
Let's gooo everyone!
We will never know if we don't try 💪💪
So proud of you!
That was an awesome workout! So proud of us for finishing
I proud of you too.
Lower body workouts have always been my jam and I do tend to complete them easily. The lower body workouts in Summertime Fine 2024 however have been kicking my butt! Sydney you've really created some challenging and unique lower body workouts this program. Thank you! Keep it up everyone, you're doing fantastic.
That felt amazing 🦵🏻
Pushed up on all my weights 💪🏽
Great job!!
Had so not wanted to push play - thinking - ugh 45 mins! BUT - got up walked the grand puppy for 2 miles - pushed play - loved the 7 mini workout mentality & loved it!!
Great job everyone!
Anyone else don’t dare drop the weights when we hear those blessed words of “ you made it to your cooldown”.For fear of not having the strength to put them back on the rack 😂 Loved the reminders today to feel the muscle your focused on at the time. Thanks Sydney. Great job everyone
🤣 Me too! trying to work up the strength to put them back now. Great job today!
You did an incredible job finishing this 45-minute lean and strong legs session, which I also crushed on Wednesday, 6-12-2024. Keep up the awesome dedication!
WOW!! That was an AMAZING leg day 🔥 Way to crush it team!! ❤
So proud you showed up!!
Phew 😅 completed yesterday’s (missed for my daughter’s college orientation) and today’s!! Now off for a walk with a friend. Got my protein in! Have a good day all!
Got it done! Proud of everyone, love a strength day that has me sweating as much as a cardio day!
YES PLLLLEASE❤
First. Lets get it
Proud of you!!!!!!!!!!!!!!!!!!!
Today was another sweaty one.....and usually I don't sweat in lift days. My legs are toast. June has been a struggle since we lost our dog, sleep has been terrible but I look forward to these workouts even though my dog used to lay on my mat while I worked out.
Hope everyone has a lovely day and great job for showing up!!!!
That was super tough but I rocked it. Managed to do single leg RDLs for one round with a 50lb dumbbell for the first time ever
Good job Amanda !!
Sydney girl what was that!? My legs are absolutely destroyed ☠️😆
Liked the step up reverse lunges!!!
Well done to everyone that got through this one 👏 🥵
So proud of each of you! Thank you for showing up for yourself, our team and the world. We are all better because you exist!
So proud of you. That was a mighty one but made mentally achievable when we broke it down to 7 sets. On track.🎉
Good job for doing it!
Proud of you too! We are better and stronger together!
Awesome workout today Sydney, you never disappoint! I did not think I was going to make it, but I you challenged all of us!
---this was a äbeast workout, finished strong!!! Get it team
YES! this was amazing. I pushed myself until the very end using heavy weights and feel so strong! Love this one!
This was the sweatiest Sydney workout !!! Feeling accomplished! Proud of everyone for taking on this 45 min challenge 🎉
Great job today - I'm proud of you.
I agree!!
So. Sweaty.
This was a sweaty one for sure! Great job, everyone!
Proud of myself for that one! And when she says a sweaty one she means it! I am dripping! Way to go everyone!!
Crushed!!! Wasn’t looking forward to such a long leg day but it went quick!
Let's go!
Good job!!! 💯✨️
Working out was the last thing i wanted to do today. Showed up and Im SO glad I did!!! Thank you, thank you!
Definitely wasn’t looking forward to a 45min workout but glad it’s over with 💪🏽
So proud you showed up!!
Proud of myself today, that was a tough workout and I kept increasing my weights!
Still sore workout is completed. Proud of all
You did it! It's a bigger challenge when you're sore, but you showed up. You are a warrior ❤️
Celebrating this challenging workout. I loved it! Great job everyone!
Always have to leave an extra 5 minutes so that I can pause and breathe during leg days, anything to make sure I make it through!! Proud of EVERYONE today no matter how it looked!!!
Proud of you for getting this done!
❤❤❤❤ INCREDIBLE WORKOUT. I loved this one, especially the step up to reverse lunge!!! I crushed it and so proud of myself and everyone who finished this one!
Way to crush it Laurel 💪💥
Pushed heavier today than I have before. I felt so strong! Great job everyone who has crushed it!
Me to!!!! Great work!
This was probably one of my favorite leg workouts ever! I felt so strong and am so proud of how far I've come with these workouts!! Also that outfit... On point! I need those shorts! 😍 Thank you Sydney for continuing to push us and become happier, healthier and stronger!! ❤
Great job!!
I know I'm behind about 1 month,but YES this was amazing. Proud of everyone that's completing STF🎉
Great job!
Good Morning! Congratulations on crushing that very spicy workout!!!
Congrats to you!! Way to push yourself hard today! You deserve it.
Wowza!! “SEVEN mini workouts” definitely got me through today 🔥🥵. AMAZING job everyone!!
SAME! So helpful on this tough one!
I am addicted
Same! Crush it!💪
Can't stop!! 😂💪
I wasn’t feeling 100% when I started this workout but I still gave 110% and I rocked it! What a workout! Thanks Sydney!
Great job pushing through with where you were at today.
Done!!!! Started my first day of work last Friday so I have been doing them in the morning 😅and it’s tough 😭to get out of bed is easy the tough part in the am is that I don’t want to work out until after school/job 😢it feels way better putting days stress in the work out. Also at the beginning of the program I was having so much difficulty with bw step ups and my heavier weight for all these exercises but now I’m doin them with better rom and not pausing every minute and my step ups did them with 12 on each hand w/out difficulty
Proud of you Kimberly that's dedication 👏🏻
Going to crush it💪🏻😊
Crushed it!!!
You've got this! Great job!
@@kellyremmers579 Thanks!
TW : 🚨EMETOPHOBIA🚨went up with my weights today, felt the burn so much that it enduced nausea and I ended up vomiting in the middle of the 6th mini workout. I am so proud of myself today ! Day 28 CRUSHED ! ✅
We did it!!! We made it to the cool down!!! We gots dis🙌🏼👏🏼👏🏼👏🏼💪🏼
So proud of you!
To feel those single leg RDL's I like to turn my non working leg out to the side, almost at a right angle. That seems to help me engage my other glute better.
Even if you have to tell yourself "just make it through this set...just make it through this set" (that was me!) you can do this!! 🎉
So me! Great job for pushing through!
Phenomenal workout because I showed up and showed out.... I did a great job today n I'm very proud of myself...Kudos to all the people who have done the same....🙏🙏🙏
Great job...way to crush it!!
Leg day everyone! We got this! I can't believe we are so close to being half way done STF already 😱
We are doing it! Great work!
Good evening Sydney and everyone!!
Very proud of all of you, that show up for a challenging and amazing legs workout🦵👍!
Great, Great Job everyone!! ❤️❤️❤️❤️❤️
I LOVE LEGS 🦵 Workout!!
Sweaty one, We crushed it!
Epic leg workout! Everyone is getting so strong💪🏼 🎉
😻….. crushed it. Great job everyone.
💯✨️
great job everyone . feeling good I crushed it surprised myself 💖 THANK YOU , THANK YOU AND THANK YOU TO SYDNEY AND DUSTIN FOR BRING GREAT WORKOUT ❤
Strong legs 🦵 Done ✅
Great job!! 😊
GRACIAS!! THAT WAS AN AWESOME WORKOUT JUST WHAT I NEEDED.
WE CRUSHED SQUAD!!!!
We did it, great job everyone!!! Thanks Sydney!🎉