30 Minute *Quick and Effective* Glutes and Abs Workout | STF - Day 29
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- Опубліковано 1 жов 2024
- I'm so pumped you're here to train with me, get your bands and your dumbbells ready, we're going to push ourselves!
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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:
Left side standing Hip Abduction
Right side standing Hip Abduction
Hip Thrusts
DB Hamstring curls
KB Swings
RDL Lengthened Partials
Sit up and a half
Sit Up and Twist
Leg raises
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Loved the ab portion! I need more ab, glute and back- growing older stinks- but love this group and Sydney’s drive and inspiration 🎉💪🏻🔥
Great job getting it done❣
Great job 🎉😊
Great job!
Loved this short and spicy workout 🥰! Thank you, Sydney! Great job, team, for crushing it 👏🏼!
I crushed it! Thanks, Sydney and Dustin, for this amazing workout! Love and appreciate you both xoxox 💪 🥵 🔥 😘 💕
Great job!
Happy Friday!! What a great way to end the week! See you all tomorrow 😊
Have a great Friday!
Great work, Valerie. Stick with it!
made it for notification gang!
was expecting 40 minutes and was pleasantly surprised with a 30.
favorite workout was hamstring curls after getting the dumbbell to not slip out.
i’m proud of how strong my core has gotten doing those sit ups!
thank you sydney!
Awesome work! My dumbbell slipped during the curls too. We will get it lol.
Hamstring curls are becoming my favorite 🎉Great work!!
After a week in the PICU with my son, I am proud to say I am all caught up 🙌🏻. Doubled up on the workouts I had to miss and am ready for upper body & cardio tomorrow! 👊🏻👊🏻👊🏻
Way to go!
Proud of you 🎉❤
It's Friday Fitness again! Let's crush this together!
Thanks for being here with us!! Way to crush this workout!!
Great work today!
Have great day! Good job!
Great job!
Great job 👏
Great job everyone! Way to show up and show out! Proud of us! Have a great weekend!❤
Proud of you keep up the great work
Proud of you 👏enough your weekend 😊
I loved the 1st superset, and the ab finisher! I can’t lift weights yet due to throwing my back out a month ago lifting a weight, so I used a band this whole time and had to improvise for set 2, but that’s ok! It still had me sweating and I felt great! Good job team! Keep it up! 💪🏼❤️
We did it‼️Embrace the challenge and enjoy the day. 💪
Excellent and great job!!! Yes we did. We challenged ourselves and finished it.
Great job!
Great job!! 🎉
Way to go!!!!
Great job 👏
Pushed through, mentally had to work to stay focused, but pushed through and made it!
Sometimes I find pushing through mentally is the hardest part, way to go!
you did it!! hooray - exercise definitely improves your mindset for the day! way to go for showing up and getting it done!! you are awesome!
Great job!!! 🎉
Solid workout. I didn't do my heaviest weight because I'm running a half marathon in 2 days but still felt the flex. Let's go squad!🎉
Good luck!!! Great job today!!
How was the marathon?
@graceilanie amazing! The last 3 miles were killer but ran at a 10.3 pace. It was along the coast of Santa Monica so it was nice and cool for most of the run. Mt legs felt like jello after, lol.
Fighting with everything I had! Loved it. Still can’t master those dumbbell hamstring curls, but not giving up!
Great job getting it done❣
Love this workout & crushed it! Fav: side kicks - great job pushing, everyone! 💓
Great job!
Great job workout buddy.
Crushed this on vacation in a hotel room with the sleeping kids. I loved it all ❤️❤️
I'm proud of you! Itv takes dedication to keep it up on vacay.
Yasssss!! That commitment and consistency!!! LOVE IT!!
I loved the Romanian deadlift/swings set! I really connected to the deadlifts. Good job crushing this one today! 🎉
same. Great work!
Crushed 💪🏼 We are strong! ❤Hamstring curls for the win 😁 🔥
I liked those too! Great job!
Great job getting it done❣
Happy Friday! This one flew by! Great workout! I like the hip thrusts!
👋🏻High-fives to all who did this workout!! Way to go!!
Great job!
My fave set was the standing hip abduction.... Amazing workout !!! Love n crushed it..... Happy for everyone who did they utmost best to showed up n showed out.....Thank you so much Sydney.👍👍❤❤🙏🙏
Attack those weights!!
Quick, sweaty, tough! What else do we want! Amazing workout! I loved the hamstring curls
Happy Friday everyone 🥳❤️🇬🇷💪☀️
Great job everyone! I was loving those banded hip abductions today. The burn was real 🔥
Quick and Spicy . Loved the kettle bell swings and the dead lifts. Great job everyone!
My favorite is the hip thrusts and hamstring curls!! Great job everyone 🎉
STF 2024 Day 29 ✅! Fighting for it! Fave superset was the first one with bands.
Great job!!
Thank you God, we crushed it, I don’t know why but the 30 minute workout always makes sweat a lot! I love them 💪🏽…Thank you Sydney, good job everyone 🙌🏽👏🏽
Great job today!
Workout complete! The swings and deadlift set was my favorite.
I crushed it!!! Loved that it was 30 minutes!!
Great job! ☺️
Love the kettle bell swings then dead lifts combo!! This workout was Fun!
Wow y'all talk about spicy!!! The swings and deadlift super set was probably my favorite of all the supersets just because it really made me focus and connect with my muscles and the burn was real!! Thanks Sydney for the amazing workout and y'all, thanks for being here with me!!
YES! Great job!
Great job!
Excellent and great job!!!!
Yesss. Good job!
Great job, enjoy your Friday 😊
Proud of myself and proud of all of you! I loved the kettle bell swing and RDL partial superset! Felt strong and powerful!
way to go!
dedication over motivation, always. made it to another cool down. It was all good, flew by
great job!
@@rickiebee6011 you as well :)
Well done
Such a great workout, loved the burn of the abs at the end too! Getting stronger each day!
nothing like feeling stronger in 30 min! thank you Sydney. Keep it up team! Have a great weekend:)
That was a great way to start the day! Great job everyone 🙂
Great job 👊🏻
Kettlebell swings & RDLs!! Way to get after it team!
Great job today!
Let’s keep fighting for what we want
Great job!
I'm fighting for my happy, healthy, and strong! My fav was hip abductions and bridges. Thank you!!
Keep up the good fight...you've got this girl💪💕
Quick burner was just what I needed to get going today! Crushed it
🌞STF 2024 Day 29 done!!!! 🌞Great job everyone!!!! 🎉🎉
This was a fast workout but it was fire🔥. I loved it. I always like mini bands and the hamstring curls! All in all fast but effective!
Love a quick 30 min gluten and ab! Really love my weighted sit-ups and twists. Thanks Sydney!
I like them too!! 💯
This workout was one of my favs. I love the Kettele Bell Swings and RDL superset.
Great Friday workout for the core area. Keep up the good work everyone.
Crushed it!🏋️♀️💪🔥♥️
Positive and happy feeling after workout !!!!
Proud to be here on Friday fighting for my goals 💪 ❤
Great workout today, you crushed it!
WOW the struggle was REAL today, but crushed it!!
Great job!!!
You did it, we did it!
@@ashleyprice3880 thank you!!!
@@stephaniephan1169 yessssss!
Was not motivated to do this work out, but I did it. Sit ups are my favorite I think, but I’m also loving the work on the hamstring curls.
I hope you’re so proud of yourself for showing up without motivation! Nice work! 😊
@@FrenchyFaith I am thank you.
😮, definitely fought. Great work guys.
For sure! Great job
Way to go gang..... keep moving we are almost there 🎉
Great job today.
Excellent job today, everyone! I crushed this quick glutes and abs session of STF2024#29 on Friday, 7-19-2024!
Good job love! 🎉🎉
Hamstring curls were my favorite today!!! Way to go peeps!!!
Great job crushing the hammy curls!
Great workout Sydney! My favorite was definitely the leg lifts it burned so good 😂
My favourite exercise was the length and partial deadlifts and I always love me some seated twists.
Great job fellow health nuts, continue to be strong and remember to always restart as soon as you slip.
Love y'all 💪🏼💪🏼💪🏼
💯✨️
I loved the kettlebell RDL combo 🔥🔥 great job everyone! Almost done another week of STF 💪🏻
Me too! Great job today!
Happy Friday! This workout was good, but I'm glad it is over! I was fighting during the ab work! Thanks Sydney!
I was fighting during the abs too! Great job pushing through!
Great job, happy Friday
crushed it! 🙂week two almost done!!
I wonder if anyone else struggles with grabbing the dumbbell with the feet (curls)/or clamping them in the knee crease as well?? I have a hard time with those exercises this week since my dumbbells are not that flat headed and are more angular/bulkier. (they don't stand as stable so I spend more time knocking them over before being able to grab them, and even then I can't grab them very well with my shoes - the knee ones just dig into my skin even with lighter weights, which feel almost useless to use them) 😅
Me too..i feel your pain!
I worked hard this morning. That ab work was fire! Great job everyone!
I love the pep talks and confidence. You’re showing consistency matters.
Sydney I absolutely loved this one! My glutes and hammies feel so strong as does my core. Thank you. Love the basic moves. Super effective.
Great job crushing it!
I'm finally getting enough hip flexibility to really feel the glute bridges and pelvic thrusts! Very satisfying.
Well done Sara 👍🏻
@sydneyhoudyshell you are killing it with these outfits!
The oufits, the decor and the music !! Good job for crushing this!! 💯
The Burn today!! Did leg day yesterday, plus a 4 mile hide at Old Mans Cave in Logan,OH up and down the steps! I gave myself a few extra seconds on some of the moves to make sure that I could push hard! Happy Friday Everyone! See you all tomorrow!
Swings and partial RDLs were SPPPIIIIIICCYYY!!!
Great job
Great done!
🎉great workout! Favorite set was hamstring curls. Pushed myself and went up to 15lbs. May not be much for some, but it’s great progress for me! So thankful for Sydney and this platform! 😅❤
Glad it's only 30 minutes let's crush it everyone 🍑
TGIF!!! Will never get sick of RDLS but I'm really enjoying the hamstring curls but need to invest in heavier weights because I know I can push the weights even more. 💪
Let's fight for our goals!
Yes! And thanks for the reminder! You're awesome!
I crushed it my favourite set was the glute bridge and the hamstrings curl because it was on the floor 😂 I liked the abduction too and I saw progress in my hip raises which made me happy
Way to go!!
Great way to be strong!!!! thanks Sydney-great job everyone
Happy Friday!!!! Great job everyone!!!
Good morning. Wow, this glute and ab workout 🔥🥵❤️! My favorite was the glute thrust and hamstring curls!
Waiting for this glutes focussed workout. Let's crush it after rest dayvyesterday.
Great job getting it done❣
Amazing workout! Proud of myself! My day is better bc I did this workout! Happy Friday ❤
Oh my! Some killer moves in this one! Glad to be still standing after cool down! Have an awesome weekend squad!
Amazing job and hope you have an awesome weekend too! 🥳💖
Happy Friday way to go to those that crushed it. My favorite super set was the hip thrusts I pushed hard . I need to invest in the next dumbbell weight which for me would be a 45 . Don’t forget to hydrate. Enjoy the day.
Crushed today even though yesterday my legs were really sore from last workout! Thanks Sydney!
Awesome job ❤
Great workout! Except one thing, anyone else hate holding dumbbells with knees and ankles? I don’t have the kind with nice flat ends, so they fall out or bump into my shins.
Great job everyone 🙌. My favourite was the deadlift super set 🏋️♀️🏋️♀️😍😍
It was great ❤. I do need tips on how to hold my dumbells between my feet for that hamstring curl. I tried so many times
I had the same issue with the hammy db curls, I actually put a mirror on the side to see how I was holding them and my bf held them in the “right” place so I knew how I felt. Worked great for me!
Keep on fighting everyone! We got this!
Great workout Jessica - have a fabulous weekend.
So not in the mood today to do any kind of workout. I'm going to get it done though!
HAPPY FRIDAY!!! I WILL NOT QUIT!!!
Happy Friday to you!! Proud of you for pushing through!
YES! Proud of you!
That was spicy! Favorite super set was the first one, leg abductions with a glute band. Happy Friday!
I love you so much, Sydney. But for the love of God stop saying tummy. I feel like a 2 year old every damn time I hear it. Sorry. Keep kicking our asses.
Wow, Sydney! I love your leopard workout gear! You are looking very beautiful and stronger! 😍😍😍😍💪💪💪💪❤❤❤❤
Happy Friday all! That was spicy! Fav circut was ab circuits - I can see the benefits of consistency and feel my core is stronger - I no longer need to use the dumbell for leverage 😂
So good!! I’m struggling with swinging on the db sit ups. Any tips on preventing that? Day 29 ✅
GRACIAS!!! I WILL KEEP FIGHTING EVERY DAY IS A CHOICE! WE CRUSHED IT SQUAD!
Great job workout partner!
CRushed it! Still stiff from yesterday 🤣 All supersets were challenging. 💕
The DB swings was my favourite. Challenging yes but I pushed through.
🥵🥵🥵🥵
Nice workout!
❤❤❤❤❤
Let's keep it up 💯
Happy F R I D A Y !!
💪 💪 💪
Quick little workout today. You have to push into heavier and feel that strength! Let’s crush this everyone 🍑
Love working with glute bands!
Same! Well done
Sydney’s form with those kettle bell swings 😳😳😳😳 Our trainer is amazing! 🤩
Well done all! Kettlewell and RDL was my favourite part today. Thank you Sydney ❤
Me, too. Great work.
Quick but spicy 🌶🌶 15kg/33lbs hamstring curls today 🎉🎉