Quick & SPICY Low-Impact Glutes and Abs Workout! | STF - Day 39
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- Опубліковано 27 чер 2024
- This quick workout is going to be amazing for building your glutes and challenging your abs! This workout is low-impact so you don't have to worry about jumping or coming off the ground!
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We will work for 3 rounds of 45 seconds per exercise and we will be focusing on progressive overload in a superset format so be ready to push into failure!
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:
1. Hip Thrusts
2. DB Hamstring curls
3. Standing Hip Abduction
4. KB Swings
5. RDL Left
6. RDL Right
7. Hip Thrust Band Abductions
8. Band Abductions
9. Leg Raise Burnout
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#legworkout #athomeworkout #gluteworkout #lowimpactworkouts
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Today is my Birthday and I'm 37 and I CRUSHED IT!!!!
Great job!! Happy birthday 🎉🎈🎂🎁
Awesome! Have a wonderful birthday!🎉
Happy birthday and great job 👏🏾
Happy birthday
Happy birthday!!
GREAT WORKOUT. After all of these years, I love that Sydney gives us reminders on how to do the excercises, “think of your heal stepping on a nail”. These comments really help.
Very true. Those comments correct our form over and over.
Great job today!
Yes! I love that she reminds us at well It definitely keeps me in check! GREAT JOB TODAY!
Great job today!
Agree!!! Great job!!
RISE UP SQUAD ON THIS GREAT FRIDAY. WHO HERE WORKING ON THAT BOOTY. LETS GET IT!!
Meeeee🎉🎉🎉
Awesome job
Great job
Good job!!
Great job! Got it in and that booty burnin 😂!
60 years old and lifting more aggressive weights than ever before! Thank you for pushing us!
Well done ! Hope I can do that at 60🎉
Awesome!
59 and 1/2 here - thanks for leading the way!
Great job
63 and building strength
Glutes are on fire!! Just how I like to start my Fridays 💥 Way to go team!
Awesome job!
Great job 💪🏻
Ah-mazing!
Way to crush it
Sydney said “you’ve made it to your cool down” and I said WHAT??!! That went FAST!!! ❤ crushed it.
🎉🎉🎉. 👏🏾 👏🏾👏🏾
Good job!!! 🎉
Great job!
Way to go!!!!
Great job!
Keep staying curious about what we can do and breaking our limiting beliefs - feeling alive and anew each day. Proud of everyone staying the course and showing up each day.
Crushed it! Everyone have a blessed day and a wonderful weekend. See everyone here tomorrow!
Nice job!! You crushed it!! 🎉
Great job!
Great job today!!
Happy Friday
Way to go!
Crushed the workout. I see myself getting stronger. Let’s keep pushing to failure team 💪🏾
Great job!
Me, too! Isn't it exciting?!
Great way to push through
Great job keeping going
Great job!
It feels good to be back on track with the program! Can’t believe we’re almost at Tier 3! Have an amazing weekend Squad!
Great job on getting back on track! And for crushing it!
Let's get it teammates
Great job today! 🎉
Let’s go
Happy Friday and great job crushing it !!
I’m still sore from leg day, but was still able to push myself. Here’s to lots of stretching today 😅
Omg. I posted the same as you. It hurts to sit but we did it. You crushed it!! Amazing 💪🙌💕
Proud of you - and ditto!
STF 2024 Day 39 ✅! Crushed it today! I feel GREAT!
Great job!
I crushed it! I've been rocking with Sydney for years, and I can't recommend her enough to others to do her workouts. No thought into what I am going to do other than making time to press play!
Yes you did!🎉 great job👏🏽
Let's crush it!!🎉
Let’s go
Awesome job
Happy Friday and great job crushing it !
Whew!! Crushed it!!! 🔥🔥🔥🔥
Great job teammates! 😩
Crushed it. Quick and spicy but extremely challenging. These workouts have changed my life. Feel good about myself for sticking to the routine everyday. This is all you Sydney for motivating us each and every day. Thanks Sydney for being in our lives. ❤
Great job today - proud of you for crushing the workout.
I totally agree with everything you've said! Great job on crushing this spicy workout!
I crushed it! Thanks, Sydney and Dustin, for this amazing workout! Love and appreciate you both xoxox 💪 🥵 🔥 😘 💕
curshed it! May God be with you all! Blessings on a Friday! Love!
Blessings for a lovely weekend! Great job on crushing it!
Let’s go! Great job!! ❤
Great job 👏
First workout this week that I feel SO GOOD about! Glutes are my favorite and I pushed to failure 💪🏼
Great job pushing hard, Alyssa! I’m so proud of you 👏🏼🔥❤️!
Great job today - proud of you for crushing the workout.
Just about to crush it. Have a great day guys! Xx❤
Good job!! Happy Friday!!
Happy Friday, everyone! Let's crash 💪🍑
I'm sure you crushed it and didnt crash lol - way to go girl great workout
Still struggling this month even though I'm loving these workouts.
Ever since our dog passed away our senior cat has been extra needy. Even though they weren't close I think she misses him as we all do. I'll take the lack of sleep and give her extra cuddles at night.
These workouts are 🔥. Still don't know how Sydney and crew give us such great workouts for free. Hope everyone has a great day!!
I'm sorry about your dog. And I'm super proud of you for still showing up and crushing it.
My condolences to you regarding your dog. I hope you have a wonderful weekend and great job crushing it ! 💐💖
So sorry for your loss. We lost our Senior dog two years ago our cat was heart broken. They grieve hard too
You got this!❤
🌞STF 2024 Day 39 done, great job everyone!!!! 🌞
I have been consistent since January and as a 54 yo I am finally seeing some great changes to my body!
Great job!
❤Great Glutes workout, really pushed hard and crushed it. Great job everyone.
Great job everyone! We crushed it!
Great job today - proud of you for crushing the workout
Lets crush this everyone!! Happy weekend squad!
Great job!! Have a great one!! 🎉
Love love love. Where would we be without our amazing trainer and her crew. Honest.y. Hanged so much in my life and still making those changes daily. Well done everyone. We crushed it.
Awesome workout! Really pushed those weights! 💪🏼❤️
Great job!!
Great Job
Loved this one! Crush it everyone!
Great job!!! 💪🏼💪🏼
Great job!!!!
Great job!
Happy Friday! Let’s go team!
Holy sweat 🥵 we did it!!! Great start to the weekend!!😍
Great job!!! 🔥🔥🔥
Go, go, GOGOGO !
Love how much Sydney and rhis community has helped me, 4 years of working out with you all! High fiveeee❤
Crushed it!!! No on to a beach day!!! Have a great Friday!
Dang girl good job especially on a Friday. U got this 💪
These are totally my favorite workouts. Glutes and Abs all day long!
Excellent workout today! Love my new teal glute bands! Just arrived yesterday…in time for this morning’s sesh! Now I can also add the medium black band to complete my black set. My Royal Change apparel and workout gear are an integral part of my workouts, they bring me joy. It’s another element that connects me to the Squad. I can’t wait for another release of Royal Change workout mats, my black one is well loved 🥰 👑💪
I agree love all my royal change gear! I just got the sage bands, love them! They work so well. Great work today!
Another workout crushed! You all are awesome for crushing it too!! Way to go!
Love Sydney's constant encouragement! And can we talk about how cute her outfit is today?? 👀❤
Well done everyone!!! Glutes are on fire. Have a happy healthy weekend.
I love the part where you were talking about how some weights we thought were ambitious had become our new norm and that has happened for me. I was afraid of failure in my workouts and I never pushed myself. I’ve been failing and I’ve been pushing myself. Those weights I thought were ambitious are my now daily ones. Great job everyone for completing the work out! I think the hamstring curls are by far my favorite!
Today's workout was all about dedication. Hope everyone CRUSHED IT!!!
Spicy is correct! Crushed it. Great job to all of you who crushed it, too!
Great job 🎉
Did anyone else hear Ari in the background during hamstring curls or is it just me? My kids are at daycare but I swear I heard crying 😂😂
Glutes are on 🔥!! Thank you, Sydney, for another great workout!! ❤
Great job on crushing it!
I crushed it!! Great job everyone
Spicy glute Friday! Enjoy everyone 🎉
Great job!!
Great work everyone!!! We crushed it!!
Crushed it! I’m exactly 11 months postpartum today and enjoying being able to heal my body and use it to do hard things. Thanks for the positivity and the work! ❤❤
Well done continue getting 💪 strong..
Great complete workout- Thanks Sydney. Happy Canada Day weekend to all my fellow Canadians. 🇨🇦. Good job to my ‘teammates’- we did a good job finishing this Friday workout.
Happy Friday and hello glutes!! Yup, spicy!!
I LOVED this workout 🥰! There’s nothing like a quick and spicy glutes and abs session 🔥. I’m so proud of the way we’ve all been growing stronger together! Thank you for these workouts and this community, Sydney ❤️! There is truly nothing out there quite like this!
I agree! Great job!
@@wilsonlindamarie thank you! you too!
CRUSHED IT !! Great job everyone !! If you did this in real time, HAPPY FRIYAY and have a wonderful weekend 💪🏾💖
💪
Love these quick and spicy workouts to close out the week. Great job everyone!
Amazing workout as always. ❤
That’s the truth! Great work today!
Whoa. That was fantastic. A lot packed into 30 minutes.
Crushed it!! First official workout with Sydney!!
Welcome!!!!! She’s the best 😍❤️
Happy frieday! And another workout crushed! This was a spicy glutes workout! Way to go everyone!
great job crushing it!!
Almost done with another week of STF !
Great job!! 🎉
Crushed it! Happy Friday friends!! Have a great day!
Awesome workout!!! I had to give my body a rest yesterday, and that's ok. I feel much better, and I'll catch up with the workouts next week. Rockin' into the 3rd month of STF24 already!!! Great work everyone 🎉❤
Crushed it and feeling great! Accomplishing a challenge like this at the start of my day has really changed how productive I am in my day-it is so amazing! Happy Friday everyone!!!
Great work today!
Great job!
CRUSHED IT! I love that I’m energized every day with these workouts! This one was fabulous and I’m so happy I chose to just do it. Let’s go Fam! 🎉❤
Great job!! 👍 💪💪
Great great workout! Crushed it!! Legs were literally shaking when I got to the single leg deadlifts but we made it! Great job everyone!!
Crushed it! So happy to add core to the end of every workout, even tho it's not my favorite. I love that I'm feeling stronger.
Up this morning and crushed it. Off for breakfast then picking my son up form airport. He's been in New Zealand for a year!! Bit excited!!!
Wasn't feeling it today. I started it - I finished it - I CRUSHED it!
Way to get it done!
LOVE the Friday workouts the most! crushed it - way to go team we are rocking it
love the pace of these workouts! thank you
Great job!
It's midnight, but I'm here! Thank you Sydney for pushing me to never everrrr give up!
Great job ❤❤❤
@@Merrydish7878 thank you! ♡ ☺️
Happy Friday! Glutes and abs crushed ✅
Rise and Grind!!! Crushed It! Happy Friday everyone!
Great job!
Woooo another day surviving kettle bell swings! Way to crush it everyone! Keep pushing to failure to see those gains!
Yes!! I crushed that one this morning! Legs are a little shaky 😂 Have a great day!
I'm so glad I didn't skip this one. I was still really sore from Wednesday leg workout so I didn't feel like I could do this on Friday. I loved it. Sweating like crazy 😂 great job everyone!
Great job ❤
Tier 2 week 4 day 4 let’s GO!!
My glutes were still sore from the Wednesday workout but I pushed through! 💪
Same here!! Great job!
Way to crush it today, great job everyone!!
Love me a good DB hamstring workout!! Great job everyone!
Me too!!!! 😅😅
Great workout, fam! I'm so proud of you and glad we're pushing through this together! There is no ceiling! We can do this and whatever we put our mind to! Have a beautiful day! Proud of you!
Great job on crushing it today! Have a super weekend!
We crushed it everyone, happy Friday!!
Great job!
Crushed it on vacay after traveling 9 hours to TN!! Felt great 😊 Thank you Sydney for always pushing us!! Great job everyone!
Crushed it! 🍑 this one flew by! Thank you Sydney and great job everyone! ❤
🔥🔥🔥💗
Awesome job today!! 🎉
@@staceydelano5689 you too 🤩🤩🤩
Crushed it while camping in the Grand Tetons!
I feel like I just purchased heavier weights... well today I need to go into town and get even heavier! Crushed it!
Way to go!
Great workout today! Thank you for pushing me to do more!!
Crushed it 🎉 great job everyone for showing up!
Great job!
Crushed it! Another great one! Way to go everybody!
So happy the options for sliders today. Great workout 😊
Just finished it after 1,5ish weeks of not working out due to health reasons and OMG this was the best workout for getting back into exercising again! Crushed it, congrats everyone!
So proud of you. Keep going, you got this💪
Crushed it! Thank you! The abs at the end were no joke!
Well done, team mate 🎉
Crushed it 🎉and ready for the weekend. Thank you again for the motivation!!
I can’t believe I finished today during the babies nap time- no day missed yet for stf!
Also I did this workout in my garage in Florida I am DRIPPING
Great job! That Florida heat and humidity, I'd be on the floor!
Thanks for the workout! Great job, everyone!
Crushed it! Used my 30s for dumbbell swings, never done that! Have an awesome Friday everyone, you did great. ❤
crushed it! way to go squad! Your best effort all day!
Thank you!
Just started a couple weeks ago & I ❤ feeling stronger everyday! Thanks, Sydney! Way to go to everyone who completed today's workout! Progress not perfection!