45 Minute Lean Strong At-Home Legs Workout | STF - Day 38
Вставка
- Опубліковано 1 жов 2024
- This lower body workout is going to fly by and challenge you to push yourself to your limits!
Grab your JULY program calendar here! shop.royalchan...
For the ultimate STF experience, join the Sydney Squad for nutrition guidance, accountability, and lives with me to help you in your journey! www.royalchang...
Make sure you give the video a thumbs up, comment, and subscribe to the channel!
We will work for 3 rounds of 45 seconds of work for every exercise 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
Forward lunge and partial
Heel Lifted back squats
Step ups
Sumo RDL
Left leg split squat
Right leg split squat
Banded Squat Pulses
Reverse Lunges
Fire Hydrants
Squat Hold
#legworkout #athomeworkout #fitnessmotivation #losebodyfat #howtoloseweight
SHOP AND PROMO CODES:
Royal Change Merchandise: shop.royalchan...
Shop my outfits: liketk.it/4hTwD
Sydney Squad community: www.royalchang...
GHOST supplements discount code “SYDNEY” saves you 20% www.ghostlifes...
Amazon Store: www.amazon.com...
LET'S STAY CONNECTED:
Instagram: / sydneycummings_
TikTok: @sydneycummings_
Fan Page: / sydneycummingsfitness
Twitter: / sydneycummings_
Website: www.royalchang...
![30 Minute All Standing Lower Body Workout [Low Impact Leg-Defining Circuit] - STF Day 13](http://i.ytimg.com/vi/5515xvFD7DQ/mqdefault.jpg)
![30 Minute All Standing Lower Body Workout [Low Impact Leg-Defining Circuit] - STF Day 13](/img/tr.png)
Let's go squad!!! Way to CRUSH THIS ONE!!
Amazing job!
This is so helpful for the stressful work lives we inhabit during the day, this is SO VERY MUCH NEEDED! It is therapy!
Rounds are quick back to back, but that 45 second break in between is just enough to regain focus and strength for the next set! Good challenge!!
Yes, love 45 seconds rest between sets. Much needed on leg day, thanks Sydney!❤
Amazing job!
Was anyone else just dripping in sweat? Yup, I can definitely say I worked hard!!
Me!!!!
Yep, sweat is pouring down. Great job 👏🏾
So much sweat! Way to crush it today!
You did it and yes dripping sweat!
Dripping!! 😰😰 awesome job!!
For the millionth time...I Hate Leg Day....Laid in Bed, tried to talk myself out this workout but felt I was letting the Squad down. I got up and crushed this workout ❤🎉😅🙏🏾💯💪🏾💪🏾
Lol😂 me too. I am just sitting here looking at comments. Let me go ahead and press the play button😪🤣🤣
Great job pushing through❤
Good job 👏
Me too!! glad you showed up!!
@@LifeOrdinary87you got this!!!
I think at one point I muttered “she is trying to break me”! Lol. Still showing up and not stopping! Way to go everyone at 5 am!!! Thank you S and D!
AWESOME JOB 👏🏼!! I’m so proud of you for showing up and pushing hard ❤️!
That was a tough one and you did it!
Great job!😊
Amazing job. Keep showing up for yourself!
Truth! Keep pushing!!
🔥🔥🔥🔥 I really surprised myself with the weight I chose today… never thought I could go up like I did but I pushed really hard and I’m so proud. Loved the talk at the end! Great job everyone! 5am crew 🎉
High five! Great job pushing yourself today Nicole!! 🤩
Me too! Isn’t it awesome?! Great work 🎉 Keep pushing 💪🏼
Great job
Awesome work!! 🎉🎉
Great job🎉
I can’t believe I got through this workout 🥵🔥. I thought my legs were gonna break in half in those squat holds 😭. Thank you for showing us how strong we really are, Sydney ❤️. I’m so proud of us for crushing it, team 👏🏼!
Me too!!! My goal is to be able to get thru that 45 seconds!!!
Great job 👏🏾
@@susanhowland2682 I believe in you! You are so much stronger than you think!
@@chenesai3460 thank you! you too!
I finally started to see results when I invested in heavier weights and now I’m crushing those heavier weights and ready to invest in some more 🤗 So fun and awesome to see how much stronger I’m getting. When I wanted to give up today, I just said, “I want glutes like Sydney, don’t give up!” Lol. It worked 😂 Will play catch up on yesterday’s workout tomorrow. Great job today everyone 🎉
So cool!!! Keep up the hard work!!!
I love buying heavier weights. So rewarding.
Go Lara!
Man this was hard AF I had to skip some sets. But I burned almost 600 calories
Leg day is my favorite! Absolutely drenched but so proud of myself and everyone. Way to crush it squad!
great job crushing it!!!
Holy cow that was 🔥!! I CRUSHED IT!! Thank you Sydney for a GREAT start to our Wednesday morning and always motivating us to work hard! You are simply the BEST!!
Great job!
Heavy leg day did not disappoint, great work everyone. This workout is so gratifying as it shows just how strong we all are 💪🏼
Great job getting it done today!
Awesome job
"What doesn't kill me, makes me stronger". Whoever thought of that quote is a genius. 😀 I thought a couple of times I was going to either pass out or quit. I did neither and kept working hard. Thank you, Sydney for always pushing me. Thank you Sydney Squad for being a huge motivation to keep moving when I want to so easily quit. 🥰
Definitely thought I was going to pass out. But we didn’t quit! Muscle failure feels awesome!
I thought i was the only😂 great job!!!
@@jenniferbeauman7310 same. Proud of you!
I was to that poibt..pass out or 🤮 Great job pushing through 🎉🎉
Thank you God for giving me the opportunity to realize what I’m capable of, I was really surprised myself of what I can do and I never thought I would. Thank you Sydney for all the support and the positive messages you give us everyday. Good job everyone 🙌🏽
Great job
Way to go!
Holly Molly what was that!!! Love leg Wednesdays🎉
Don’t miss it! The feeling of accomplishment at the end is amazing
Happy Wednesday everyone 🥳🇬🇷☀️💪
Yes!! The accomplishment was an Amazing feeling! Way to crush it 🎉🎉
I crushed it today-thanks Sydney great job everyone
Great job🎉
Nice job!! My legs are jello 😭
Great job
You did an amazing job!
Oh my QUADS, this was one helluva leg day!! Although my weights haven’t increased too too much over the past month, I noticed my ROM, stability and form become more solid so PROGRESS!! I am sad to see tier 2 go but am excited for what’s to come!
Way to go, Amanda! Proud of you!
I agree - me, too! So proud of you!
Anybody else took 60 mini to complete this workout? No ? Just me😢 okay 🫨
I did.
I needed that focus pep talk today. I caught myself zoning out during the split squats that I dread so much every time I hear Sydney say lower body workout.
Here we are again! Way to go everyone! That was definitely a spicy lower body workout!!
Great job!
I don't know how so many can workout at 5 am. I need to be up at least 3 hrs before I can put in that effort. Hats off to you!
I need at least another 8 hours after 5 am before I can do a work out 😆
I almost swapped workout days because i wasn't "feeling" it but i got up and got it done! I'm so glad I did!!
What a great workout!! And it flew by. Thanks Sydney!
way to push through the hard of not "feeling" it!!! I was right there with ya😫
Whooooo!! Proud of everyone!
Proud of you too! Way to get it done!
I crushed it! Thanks, Sydney and Dustin, for this amazing workout! Love and appreciate you both xoxox 💪 🥵 🔥 😘 💕
Great job crushing it!
I wasn’t ready to, but I still showed up and crushed it today!! so proud of everyone❤
Ditto….didn’t it go fast??
Yessss
❤Way to work through the mental part🎉
RISE UP SYDNEY SQUAD!!! WHO UP AT 5AM WORKING ON THEIR LEGS. GETS GO GET IT!!!!!!
Up and about to get it!!!💪💪🔥
Got it!!
Great job!!!! 🥵🥵🥵 what a great workout
Awesome jo
Great job crushing it today!! 🎉🎉
Always so proud when I crush a 45 min leg day. Way to go everyone!
Great job keep up the amazing work.
Amazing job!
Wow. That was awesome and I really tried my best to increase my weight each time. Thank you for showing up for us every single day! 💪💪💕💕
Way to crush it!
Say what! “Start out hot, finish even hotter” Summertime Fine 2024 . Sounds like some real hot girl shit! Let’s get it! 👑💪❤️🔥
Love leg day !! Definitely pushed myself with new weights today ! Hope others pushed themselves too!, great job 👏🏻
Great job on pushing yourself and going higher!
Loved this one! Really connected with this one, the longer overall time and longer breaks let me push myself and choose heavier weights
I think I died. The spit squat rounds…… great job everyone.
You didn't die and I'm proud of you for crushing it today!
At some point in the second half of my 30's, my fitness focus shifted from appearances (all kinds of issues were wrapped up in that) to "I want to be able to get up off the floor when I'm in my 60's." I dreaded this workout from the moment I printed off this month's calendar, but I fully underestimated myself and everything I'd be able to gain/accomplish in the past 3 weeks.
I'm so proud of everyone who got this one done!!!!!!
I am SO proud of you! Great job!
@@wilsonlindamarie thank you!!! ❤️
Sweat was absolutely pouring down my face the whole time! Thank you Sydney for pushing us every single time!
Good jooob❤🎉🎉
So glad I showed up for this today!! Feels great to be at Day 38 and noticing positive changes in my body. YEAH!!Thank you for this amazing STF resource. After a prolonged health struggle, this has reignited my belief in my ability to feel good about physcial self again. 💪
Not gonna lie, muttered a few expletives during those squat holds at the end--but that means we MADE IT FAM! What are your favorite ways to get protein in?? Going to refuel now!
I am drenched lol😅
Same 😅
Wow! How great was that one! I really pushed myself this morning. I was drippy! Loved it!! Why is the mental part of leg day so hard 🤭
My reason/why is currently in the hospital for the second time this month. I 💯 did NOT want to do this leg day today (or ever 😂!) BUT I HAVE to be strong for my warrior and I CRUSHED the workout 🎉
❤✨️
I would not have been able to close this workout without you Sydney. Thank you for that. Sitting in sweaty solidarity with my fellow squad mates 😅
Crushed it! Great job everyone! Thanks so much Sydney for your workouts and encouragement!
Yay leg day... let me go head and press play so I can curse Sydney out for the next 50 mins 😩😭😅💪🏾
Hot morning in this Charlotte garage! Proud I made it through this one.
Great job!!
Crushed leg day sweatiest day!!!
Great job
59 years strong today -- and such a great way to start the day. Thankful for this workout program and for a strong body! Thanks, Sydney and Squad.
Happy Birthday!
Good job buddy
This workout flew by! I absolutely enjoyed this leg workout. Great job everyone who finished this! 💪🔥
great job!!! way to crush it💪💥
The sweat was real, & without any crazy cardio!!! So good! Keep pushing!!
Thanks Sydney...great job everyone.....SUMMER TIME FINE.....LETS GET IT....
Leaving sweat angels on my mat this morning!! Such an incredible workout!!
I really loved heels squats, but those wall sit with glute band got me shaking as I also added weights. Crushed it with everyone as always thanks sydney and Dustin
Leg day is a love/hate relationship. It took me a while to convince myself to show up but we crushed it!
I'm so glad you're here❤
Nothing is going to stop me!
Thank you Sydney for leaving your programs up. I have to hop around due to PT limitations, so having curated options to get me motivated and (literally and figuratively) pumped is such a blessing.
Welcome back. Keep crushing it.
I show up because I’ve made a promise to myself to be consistent, no matter what. ❤
Oh boy Shark week has arrived... but i'm gonna crush this!
Thank you for always pushing us Sydney! Crushed it! Amazing job everyone! ❤
After yesterday's workout, I said "I really hope tomorrow is leg day!!" and now I'm saying... I'm so glad tomorrow is a rest day!! :)
This was absolutely insane 😂🔥 got it done! Such a good workout
Happy Wednesday everyone 🎉 that was tough but we got through it 🎉 thank you Syd ❤
Crushed it. Been going heavier and the progress is always there.
Way to go….amazing job!
I won't lie, when I was it was a 45 minute LEG day I threw up and cried for a second. Then I put my shoes on made myself click "Play". Afterwards I felt sooo proud for pushing it hard the entire time. At least for this one the time flies by, and bonus...no kettle bell swings! LOL. GREAT JOB EVERYONE! YOU ARE WORTH THE WORK!
Way to push through and SHOW UP anyways! Proud of you for crushing it!
All the previous comments saying the sweat was flying, boy they weren’t lying!! 😅😅😅 feeling really proud of this one. Let’s see if I can walk tomorrow 😂🤞
Good Sydney,D and everyone!!
Amazing Legs 🦵 workout!
I’m very proud of my trainer, proud of myself and all my teammates !! GREAT JOB!!!
Thanks 🙏 Sydney! ❤️❤️❤️See you next.
That was an INCREDIBLE, challenging, super-sweaty leg workout - loved it! Feels amazing afterwards. Thanks, Sydney!
love the 45 second rest between sets!!
🔥🔥🔥💗
The amount of sweat I had pouring at 4:30am was unreal🥵😅 Sydney kept me pushing today!!! I matched her weights qith wverything except those 50s she grabbed for Sumo RDL😳 I was so freaking proud of her!! ❤👏👏 Happy Wednesday friends! Off to take 12 kids on a field trip to the zoo with jello legs😂😂
oh my goodness the sweat was dripping after round 2 already of the second set - holy moly what a workout - I would have been much happier with 30 minutes of this - yikes but we did it
You’re awesome!!!! 💪💪💪
@@jennym3910 thank you for being so kind - you are awesome too
great job everyone . very challenging today pulled through and crushed it kicked my rear today again 🥵💖 THANK YOU AND THANK YOU SYDNEY
Hey ya'll, just wanted to say that you are here for a reason and Im proud of us for making good choices today! ❤
Yasssss!! Totally agree with this one!🙌🙌🙌
Lol, I almost die, that was a tough one and, of course, a great challenge 😊! I gave my best! Wonderful workout, I CRUSHED IT! Thanks, Sydney 😊 ❤!
Sydney 🎉🎉🎉!!! You are making so many healthier! Thank you
Wow I saw you Sydney taking 40 then 50 pound dumbbells so I pushed hard and used my 25lbs for sumo deadlift 🏋🏻♀️🏋🏻♀️
Crushed it!!! 👊🏻
Keep getting stronger each week! Dripping from this leg day!
Crushed legs this morning! Great work, everyone!
Leg Day is such a mental struggle for me. But I showed up and did it. Do I occasionally mutter "FFS, Sydney..."... yes. Yes, I do. But I love her and don't mean what I say while struggling through Bulgarian split squats. ❤
Favoloso,incredibile giorno delle gambe,forte,ma sono cresciuta tanto,STF24 è fantastico e si cresce tantissimo,le gambe sono un fuoco,ma contenta di averlo fatto,grazie Sydney per questa enorme opportunità che mi/ ci dai con ogni tuo workout,grazie,un grazie a Dustin,il tuo team e you tube!! Legs day è super super super top,ottimo lavoro!!Buona vita a tutti!!!
I'm I glad I did this workout now that I'm done? Yes.
But good God, I flat out told Sydney "NO" a few times during this workout. I also expected her to do a surprise burnout after the squat hold as well lol.
Great workout everyone!
Crushed it💪🏼! Great job teammates👆👆👆👆! Take care of yourself physically, emotionally, and mentally! You only get one life, so make it your Best Life!
Crushed this workout, BUT dread the fact that day 04 workout will focus again on legs.. I really suggest to consider moving Upper Body as workout day 04 and then Legs can be workout day 05.
Woo! That was a sweaty one! I don't have as many weight options as Sydney, so pushed myself to do rep and a half for some of the moves to try and reach my point of failure!
KEEP PUSHIN EVERYONE!!
CRUSHED IT! That was tough. Pushed up most times. Can’t get the Hungarian split squats- had to resort to a regular split squat. Sweating like a beast! 🔥💪🏽❤️
Loved this esp bc you gave 45 seconds rest between sections. Often I find that you don't give enough rest (30 seconds or less) esp for those of us, like me, who lift heavy and it can be annoying to constantly hit pause just for an extra 10 seconds. So 🙌 for 45 seconds!! Bonus would be 20 seconds between sets instead of 15 esp for those of us with adjustable weights and/or over 40!
Amazing sweaty workout!!! I'm drenched from head to toe..... Thank you so much Sydney!!! 👍❤❤🙏🙏🔥🔥
Crushed it. This was super hard in spite of it being straight sets. Kudos and amazing job to everyone here who shows up to do these workouts. We are in this together. We have an important agenda here ..healthy happy and strong. ❤
Great job! We are getting strong together!
Thanks for pushing yourself, Sydney!! I saw that 50lb for the elevated back squats so I grabbed mine!
I think that was the hardest I've ever pushed in a leg workout. Wow
I crushed STF2024#38 45-minute leg day on Thursday, 7-4-2024! Happy Fourth of July!!!!
Amazing workout today 💪🏻😊
Agreed! Great job!
I am so proud! 🙌🏼😍 I could FEEL my gains in this one & it powered me to push even harder! 🙏🏼 so grateful I found you Coach!
CRUSHED IT🥵 Thank you for the push Sydney💜 I ALWAYS need it on leg day😭
Happy Wednesday all🌼🌞
Amazing job everyone! I found it really hard today and had to summon every tiniest bit of energy to get through this leg day, but now I am a happy sweaty mess on my mat 🥵🔥💪🏻. Thanks for the great push!
Hey Squad, I just finished. I'm shaking lol but I CRUSHED IT. I'm so proud of all of you that showed up and showed out. I didn't want to get started. I kept trying to make excuses like I'm too tired and I'll just do it in the afternoon. I choose to just press the play and do it and I LOVED IT. I even challenged myself with heavier weight. Happy Hump Day!
Awesome Job today!
Awesome but tough! Took me way longer to finish than the actual length of the workout 😂 but hey, you're meant to make it your own right? 😉👌🏻 Loved it and I can feel how much stronger my legs are 🦵🏻🎉
Sydney said, we're moving on to lighter weights. Then goes to split squats. 😭😭😭😂😂
I think i died a went to leg heaven for a minute.
Wow, the sweat is pouring down. I pushed through and crushed it 💪🏾. Well done everyone for crushing this workout 👏🏾👏🏾. Thank you Sydney 😍
I feel ya! Same to you, friend!
That was a spicy workout! The last song that came on for the beginning of wall sits helped me so much I was dancing. Then it ended and I realized my muscles were burning! 🔥 😂
Thank you!
Not me saying “I’ve given birth 6 times, I can sit for 10 more seconds” 😂😂
😂
Great workout 💪 ❤ doing the sumo RDLs, reverse lunges, and fire hydrants moves the best❤️👍🙂💪
OMG was this the most insane, challenging,awesome workout!! My legs are toasted!!!! ❤🔥💪💪
Loved this workout and the countdown of the 12 moves and sharing what was next. It made the workout go fast and flow well. 45 second rest periods between exercises were glorious!!
Sweat is pouring!! Thank you for that amazing workout. Split squats are no joke and by far my nemesis, but getting a little easier every week.