30 Minute All Standing Lower Body Workout [Low Impact Leg-Defining Circuit] - STF Day 13

It's Day 13 of Summertime Fine 2024! WOW! Grab your May Workout program calendar here! shop.royalchange.fit/products...
For the ultimate STF experience, join the Sydney Squad for nutrition guidance, accountability, and lives with me to help you in your journey! www.royalchange.fit/sydneysqu...
Make sure you give the video a thumbs up, comment, and subscribe to the channel before you leave the workout!
We will work for 30 seconds and complete 3 rounds of each circuit (group of three exercises). We will rest 15 seconds between exercises, use this time to readjust your positioning and get ready to start the work period on time. You will have 30 seconds of rest between each circuit so just breathe and rest for an epic next set! Some exercise will change just a bit over the 3 rounds so watch our up-next window before each round.
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 50 to 70% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body slowly in eccentric portion with a slight pause before powerfully finishing the rep. Think of moving slow to keep your stabilization, pause slightly at the bottom, and then exploding back to the start position.
BIG NEWS! I just launched my own GREENS supplement with GHOST Lifestyle at www.ghostlifestyle.com. Please make sure to use code SYDNEY for 20% off and to show GHOST how strong our community is when you grab your products!
The greens are flavored SUMMERTIME PUNCH to pay tribute to the most epic program we complete each year, Summertime Fine! The flavor is inspired by my favorite tropical drink and my status as a mom, the Bahama Mama so you can expect tropical fruit and a bit of a pina colada aftertaste. What a DREAM COME TRUE!
Exercises:
1. Front Squat
2. Left lateral Lunge
3. Right Lateral Lunge
4. Sumo RDL
5. Left Leg RDL
6. Right Leg RDL
7. Reverse Lunges
8. OH Split Squats Left
9. OH Split Squats Right
10. DB Swings
11. Heel Lifted Squats
12. Step Ups
Stay up to date with our program at the Summertime Fine 2024 Playlist of workouts: • Summertime Fine 2024
#legworkout #athomeworkout #gluteworkout #lowimpactworkouts
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Website: www.royalchange.fit
00:00 Introduction
00:31 Warm Up
02:29 Front Squats & Lateral Lunges
09:30 Romanian Deadlifts
16:30 Lunges and Split Squats
23:30 KB Swings, Heel Lifted Squats, Step Ups
30:03 Cool Down and Motivation

[@dawnshields981]

Tomorrow is my last cancer treatment after a 2 year treatment plan. You have been there with me every step of the way Sydney and Dustin. Your workouts kept me mentally and physically strong. I can't thank you enough. I am living my best life!!

[@nantiavafopoulou7296]

I am so happy for you! Never give up! You are so strong!! I send you my best wishes ❤️🇬🇷☀️

[@Sokatiiee]

Inspiring 💕

[@amberfitzpatrick6806]

Ring that bell loud and proud tomorrow! Crying tears of joy for you. Your strength is so humbling.

[@dawnshields981]

@@nantiavafopoulou7296 ❤

[@dawnshields981]

@@amberfitzpatrick6806 Thank you so much!!

[@robinazzopardi4291]

Thanks to Sydney and her team for being our personal trainer. I love the elite professionalism that you show when you plan and execute our training sessions. And the fact that you make this top tier training available to all shows your commitment to being a good person who wants to help people better themselves. Thank you!!

[@amarnich]

exactly!

[@wilsonlindamarie]

I totally agree! Thank you, Sydney!

[@kayevans2208]

I agree!

[@Theeprincesspeach]

Sydney is the BEST!!!! Thank you!!!

[@sabrinareid865]

100%, Sydney is motivating and truly invested in us!

[@laurenlizzy]

Wow this was an intense leg day, great workout! Anyone else been grateful for the 30 second intervals?? 😆

[@brendabrabander2534]

Yasss!!! 😅

[@CG-fy4fx]

Yes, love those 30 second intervals. 😅😊

[@user-yo2cz2oe4q]

Oh you know it!

[@user-wi4sz9vc7r]

🙋‍♀️

[@SabrinaC2613]

I was 😂

[@FrenchyFaith]

I appreciate you every time you say that to support this workout we need to live our best life outside of it… and not trying to sell a paid option. I love that you do things outside of these workout to make more money without ever threatening the existence of this free channel. I appreciate that there are still no ads cutting the workout. SUBSCRIBE PEOPLE, Sydney is asking so little of us and giving us so much 😊

[@kathrinegreen1123]

Agree 100%!!! We are so blessed that Sydney and her team do this!! Love her!! Well done on your workout!

[@rosanatorales1314]

Totalmente!

[@emilylukas7952]

It really is amazing! Found her channel last year and she has made sticking with it so easy!

[@nantiavafopoulou7296]

You are so true I wish we could be able to support her even more 🥰

[@vdruskas]

Agree 100%. The work out being ad-free and top quality is what makes this top tier!! I wish everyone who uses this channel would subscribe & like it to support them 💓💓 just love their team & dedication

[@nantiavafopoulou7296]

Yes the workout was amazing but I am scrolling the comments and I am so emotional for this community! Each one of us has a different life and different story and yet we are all here exchanging our stories I feel blessed Happy Wednesday everyone 🥳🇬🇷💪⭐️

[@karpar384]

Happy Wednesday 😊🩵

[@laurazollo3493]

We love you too❤😊

[@kellyremmers579]

I'm living my best life! That spider is too as the newest member of the Sydney Squad 🤣

[@brendabrabander2534]

I 💯 said this outloud 😅

[@user-ii6ph3cy6b]

LOL yes this comment was priceless

[@michellepernatozzi7243]

😂😂😂

[@susantyler9789]

I support the Sydney Cummings-Houdyshell community, in which I completed this all-standing lower-body session on Wednesday, 5-22-2024! I am living my best life!

[@meghangarrett8692]

Congrats.

[@Gilbreth3]

I'm 52 menopausal ,living my best life. Strong, committed. 4 yrs with you ,every workout. Thankyou😊

[@meghangarrett8692]

Great job

[@kareym.3115]

Keep up the great work!

[@UrjisKitchen]

Started STF from Day 1 and gathered the courage to comment here for the 1st time! I crushed it 🥵💪 That 🕷️😂

[@haleymelville444]

Way to go!!!!!!!! 🥰

[@criswellcole]

Great job!

[@cmarti1320]

So glad you are doing this with us. The community keeps me going.😊

[@Vikings-gr5uw]

Experience the pleasure of relaxing exercise with Viking Fitness🎉

[@Vikings-gr5uw]

Experience the pleasure of relaxing exercise with Viking Fitness

[@angelaclement3544]

At 67 years old, I am living my best life! Thank you Sydney and Dustin for the BEST workouts I’ve ever done. 💪🏋️‍♀️🩷

[@prettypurplesparkle]

Way to crush it!!!!

[@tinalubar3458]

77 here! Feeling strong, good posture, great balance, and good tone with some definition. Not like a 30 year old but great for a 77 year old. ❤Sydney and this community

[@belane2606]

64 here, almost 65, I am living my best life!

[@colette2851]

@@tinalubar3458 well done from a 72 year old. We are all keeping the old woman out!

[@colette2851]

Great stuff from another fit senior .Keep keeping the old woman out!

[@jenniferbeauman7310]

That spider is living it's best life on set with you too!!!! 🤣 Thank you for everything, Sydney!!

[@meghangarrett8692]

😂

[@stephaniecampbell7855]

I’m living my best life Whooooo ❤ Way to go friends! Let’s keep rocking 1 rep at a time! 💪🏼

[@AleenaNichols-km6ql]

Yes! 🙌🏼

[@marycorres9679]

Keep rocking it!!

[@stephaniecampbell7855]

@@marycorres9679 Back at ya! 🥰

[@christinesuhesky9219]

I’m pretty sure my legs had smoke coming from them by the end of that one! Fun, quick and tough!!!! Thank you Sydney and Dustin!!!

[@kareym.3115]

You're doing amazing!

[@wilsonlindamarie]

Get ready for POWER ❤‍🔥legs! I'm living my BEST life!!

[@francestutt3661]

You did great. Loving leg day yet?

[@deborahfleck4184]

Great job.

[@wilsonlindamarie]

@@francestutt3661 getting there 😁

[@katcapricorn17]

Great job! So proud of you!

[@Vikings-gr5uw]

Experience the pleasure of relaxing exercise with Viking Fitness

[@baymat4658]

🎉 we are here...we crushed it together! Seeing my muscles popping! Thanks Sydney for inspiring, for propelling forward with your example! With or without the itsy bitsy spider...😅 I freak w them too...great day everyone! 💪🏻

[@kathrinegreen1123]

Well done!!!

[@susanhowland2682]

Intense leg day!!! Those thirty minutes should never be thought of as easy!! Living my best life!!! Love telling people about my trainer, Sydney!!!

[@marycorres9679]

Great job!! 30 min with Sydney is no joke!! 🔥🔥

[@susanhowland2682]

@@marycorres9679 truth!!!

[@kristiadams3609]

Great job!!!

[@MammaJdubs]

Anyone who says 30 minutes is not enough has never done these workouts! The sweat is dripping today!

[@tresaturner4554]

They don’t know what they are missing!

[@dahliarojas7522]

That darn spider lol. I’m living my best life! 🎉

[@debbiecarlson9314]

The 30 workouts are no joke🏋️We all got this.

[@DeAnnaEJonesKC]

Yeah we do!

[@suzannesanchez3231]

At 62 I’m living my best life and as fit as ever!

[@Namaste.Fit4wildlife]

Here’s to women 60 and over crushing it! WTG!!!

[@emsamansky]

Crushed it, with all due thanks to the spider for making me laugh when I thought I was about to collapse. Loving STF so far!

[@dawnsdream6206]

I support each and every person who shows up to workout with Sydney…and me! Thank you Sydney for being my personal trainer!

[@dianeschattenberg2726]

I will say it took about every ounce of willpower to do this workout. And ya know what? Voila! Less than 40 minutes later (the ~40 minutes I did not want to commit), here I am! All sweaty from yet another awesome Sydney Workout!!!! Hang in there, peeps.... Crushing the workout sometimes is crushing the "badditude" that creeps up without warning. Yea us!

[@sharicampanell3477]

Sydney is the best personal trainer, she develops amazing training programs.

[@antoniovelazquez6147]

💯

[@lovethokpara4114]

YES Sidney, I am living my best life. I can't thank God enough for making it possible and thank you Sydney for showing up regularly and keeping us super fit. You remain the best. God bless you beyond measure

[@corrienahar]

Thank you Sydney! In a world where everything loses its shiny, your channel has always been something I can count on and enjoy. Every time I leave feeling my best! LIVING MY BEST LIFE!

[@Vikings-gr5uw]

Experience the pleasure of relaxing exercise with Viking Fitness

[@chrisdumas7949]

Good morning everybody!!! Woohoo day 13! Let's rock this Party 🎉 ❤l 🦵

[@Vikings-gr5uw]

Experience the pleasure of relaxing exercise with Viking Fitness

[@carmenhutson8256]

First one here 🥰🥰🥰🥰

[@wilsonlindamarie]

Live your best life - good job!

[@wrush1968]

Good job

[@VictoriaRepking-vl5lj]

Good Morning Everyone! Crushed it!!! Living my best life! 🎉❤

[@bkinddialltt4242]

I’m 65 and have been following along for some time. I struggle to get up and down off the floor, so I clicked on this video immediately! Then…. I had an the greatest idea! I slowed the speed down to 75% and I could actually keep up with you! It was AWESOME! I did it safely and I GOT IT DONE!!! Wahoo!!! Thank you for your workouts! They’re GREAT!

[@tcrainner]

Im living my best life!!!! Thank you Jesus. I am so grateful to be here on this channel, Im grateful to be alive and able, Im grateful for my mental health and the ability to keep get up everyday and pushing towards my goals. Emotionally, physically, mentally and spiritually!!!!

[@meghangarrett8692]

Amen. Right there with you. Focusing on my gratitudes each day and ways I can show up well for others after filling my own cup with this workout.

[@jillvoss6583]

I'm living my best life! Good job everyone!

[@jessicabetke5264]

Thank you royal change family because I’m living my best life! I’m getting stronger and have more energy to keep up with my 4 busy boys💙

[@mrsjlharper]

Workout ✅ now let's crush this day! Great job everyone!

[@TammiCubilette]

My favorite type of workout: 30 minutes standing only!🎉

[@judyrobie7198]

STF 2024 Day 13 ✅! I'm living my BEST life! Thank you, coach, for always being there for so many of us. So grateful.

[@alohawahine6241]

Poor spider having to perform Split lunges with every of its 8 legs😅 living my best life training only 2 strong legs🎉 great job everyone ❤

[@TeamWatsons]

She's truly my favorite instructor ever

[@traceybasilico1014]

I'm 54 and living my best life. I found Sydney in 2019 and never looked back. You are amazing Thank you for everything you do for us...btw, your new Greens and Glow are so good, great flavor.

[@wrush1968]

Been up waiting. Let’s rock!

[@Vikings-gr5uw]

Experience the pleasure of relaxing exercise with Viking Fitness

[@hopeleyva6629]

Let’s gooooo 🔥

[@wilsonlindamarie]

Live your best life - great job!

[@hellosammiekay]

Today was a long rough day from my 9 to 5 and an even tougher 5 to 9 with two young boys, solo parenting. I don’t think I’d be able to work out today because the kids were on one and I was mentally not there. I just kept hearing in my head Sydney’s voice and I put those rugrats to bed. I didn’t bother to change into workout clothes and I pushed through this video. This is just to say if you are having doubts, just don’t feel like it, or are too tired, we see you, we hear you. But you can do it! We’re in it together! ❤❤❤

[@jfrink23]

Living my best life! So is Mr. Spider 😂

[@Msdreams011]

Great job today!

[@Vikings-gr5uw]

Experience the pleasure of relaxing exercise with Viking Fitness

[@livinlovin63]

Thank you Sydney Cummings Houdyshell for keeping me focused in my life. It would have been easier to sit down the past two days because I lost my cousin Mike in a terrible accident but I didn't. You gave me the mental health break I needed to get up and move. You are truly a blessing to many people ❤️😊

[@Vikings-gr5uw]

Experience the pleasure of relaxing exercise with Viking Fitness

[@ilovehome98]

Can't believe these are free!! I am living my best life! I can't control many things in my life, but I can control showing up to the workouts and doing what I can! Thank you Sydney!!

[@tl4210]

Woohoo! We are living our best lives. Feels great to accomplish this together.

[@josephinedimario3335]

After a 12 hour shift of standing all day I managed get this in. LIVING MY BEST LIFE.

[@Vikings-gr5uw]

Experience the pleasure of relaxing exercise with Viking Fitness

[@rpginabox]

My wife and I are living our best lives!

[@saltyfrog.designs]

I'm living my best life!! Crushed it!!🎉

[@allisondevitis862]

I am living my best life!!! Thank you for pushing me and keeping me focused!! Love you and all the rest of the team!!!!!

[@kirstenwalker8360]

Whoah that was tough....don't love leg days so happy when they are 30mins. Short and spicey love it. Thank you Sydney ❤ 🖤 💛 🇦🇺

[@heidigay2051]

Living my best life thanks to Sydney Cummings Houdyshell!! ❤

[@meredithkandell9453]

Loving summer time fine, trying to hate myself less each day the squad helps with that.

[@katherinegerwel8212]

Nailed it. ❤ I’m three weeks late to the game but I’m here.

[@heatherb9705]

I AM living my best life. So grateful for Sydney as my personal trainer and so thankful for all of you all as well.

[@amandavella1772]

Spider loves Sydney as much as the rest of us!

[@MelisaSanzotta]

You're the best personal trainer around! Loved this quick workout. Exactly what I needed today!

[@dpaynern]

Glad to be your client and part of the squad. Totally committed!

[@22Holtz]

I found Sydney 4 years ago! She’s always a reminder that I’ve living my best life! I was also finally able to do single leg deadlifts today with my leg behind me off the ground for all three sets!

[@ceceliasheppard817]

Back from a 17 day fire evacuation!!! So blessed to be home!! I was so excited to be able to get back to my normal routine with exercise being at the top of the list!! I am living my best life and am so blessed to have a personal trainer who cares so much about my life!!

[@staceylouderback6911]

Leg workouts are harder for me to want to do,but once I’ve completed it, I’m super proud of the feeling and the strength the leg muscles have. ❤

[@DeAnnaEJonesKC]

Sydneys engagement with all of us through the work out is what gets me to the cooldown!

[@jaclynriendeau7785]

I crushed it! Thanks, Sydney and Dustin, for this amazing workout! Love and appreciate you both xoxox 👌 💪 🔥 🥵 ❤️ 😘

[@sarafbourque]

We earned this sweat today! Way to go everyone, we pushed through leg day!!!

[@mizzaudi713]

Thanks for being my trainer !! God bless you and your family for all that yall do !!

[@Namaste.Fit4wildlife]

Living my best life at age 60! Love this community you’ve built…. You make getting fit fun!

[@YQAS]

I credit myself for showing up and staying consistent. But I could not be where I am without your kind and positive motivation, your know how, and that you workout with us instead of bouncing to different models explaining why I should be able to do what they do. Plus you have the best description of form. I TELL EVERYONE ABOUT YOU!!’

[@cmosher9564]

I am not living my best life but I am alive. And I am moving one day at a time to return to a point where I can find peace and happiness. Today I am grateful that stepups seem to be improving, less pushing off from the bottom leg. I’ll try harder to follow Sydney’s advice and take care of myself outside these workouts. Too often it’s easy to say “it doesn’t matter, who cares, I’m still tired and fat” Tomorrow maybe I’ll do better.

[@deborahfleck4184]

No Doubts in my POWER and STRENGTH

[@jesseniasanchez7837]

I'm so thankful for Syndey every day...and because of her, IM LIVING MY BEST LIFE. ❤

[@kariclark3579]

Surviving with Sydeny and the Sydeny Squad.

[@deirdregomez2174]

Thank you Sydney for being my personal trainer🙌🏻♥️ Eternally grateful

[@MargieSkeen]

I am living my best life!!! 💪🏼🙌🏼🙌🏼Thanks to Sydney, Dustin & all the team for all they do for us!!!

[@Salsberrys]

FINALLY did step ups without knee pain!! It has been years since I even attempted. Sydney's postpartum work outs have been amazing for rebuilding my body. Thank you so much Sydney! Oh and about that spider... I had a bee in my gym a few weeks ago. I took 2 dumbbells and ran for my life and finished the workout in my living room!!

[@JessLNeff]

I finished this workout! I am strong because of you being my trainer. Much ❤

[@mistymiles8837]

WE did it!!!! I'm living my best life!!!!

[@delanafiadino]

Ive been consistent with your workouts for the past 10 mos. I love how you said you design these as if you are our personal trainer because I truly feel that! I'm 58 yrs old and stronger and more fit than I've ever been . Its so helpful when you share what size weight you are using because I'm getting to know based on my body part and the weight you use which one I should pick up! Thank you so much for all you do!

[@bwiththecurls6034]

I’m living my best life bc I keep making myself show up. ❤

[@marys1728]

Thank you Sydney for being a part of my life. Amazing trainer. :)

[@laurae1031]

I'm leaning to live my best life!

[@carolinagurl212]

Thank you Sydney for training me!! Great workout!! 😅

[@florettehowlett1414]

Hi Sydney you are one of the best personal online trainers

[@user-dn3il1gb3n]

I am living my best life! Thanks Sydney and to all of you!!

[@anneb6262]

I'm living my best life by showing up for myself! We crushed it!

[@karpar384]

Proud of you! 🎉

[@user-wo8fg4kr5z]

Thank you Sydney for being our awesome trainer! Amazing energy you give us to push through!! 🎉

[@whatinspiresme6493]

Thank you for being our trainer and investing in the quality of these workouts! Living my best life now! Also, you asked us to note something we noticed about our progress: I find myself automatically now leaning into “progressive overload” like you have taught us to do. I’m already reaching for heavier weights every set so each set is harder than the last. Not easy, but you got that engrained in our heads by always challenging us and rooting for us! 🎉❤

[@AlexaArkenberg]

I am living my best life! I used to hate Lower body workouts post hip surgery but now with Sydney’s help I have a much better outlook on them. Thank you! 🎉

[@francestutt3661]

Got it done. Thanks for the 5 am launches so we can do this and get on with our day.

[@triciahorton8398]

Another amazing workout! Did anyone else laugh when Sydney said, a glute squeeze never really looks cute? 😂 Living my best life, thanks Sydney!

[@sonameliksetyan4908]

I am living my best life. We're in the moving process to our dream house and I still manage to no miss any workouts. Thank you.

[@andreamcggn]

Thanks personal trainer Sydney! Way to crush it today family!

[@calliecc1479]

After all these years, Sydney is still so real. That's one of the things that keeps me coming back day after day. Because she's out of breath right along with me, and she celebrates when we make it to the cool down. 🎉

[@lakeishabrown6546]

Woke up this morning feeling congested but I know Sydney’s workouts always make me feel better so what did I do? Finally got out the bed and pressed play and crushed this lower body workout. Moving your body really does help when you are able. I am definitely living my best life thanks Sydney and Dustin ❤ Have a great Wednesday everyone!!

[@alohawahine6241]

Great job🎉enjoy the post workout high❤

[@mariabergin8406]

I am living my best life!

[@margaretvanderhoek4292]

30 minutes are always super tough. Crushed it. Thanks Sydney

[@ambersipe2764]

Nothing brings on the sweat like a lower body workout

[@tellezfamily3216]

I'm living my best life here with the Sydney Summertimefine squad!!! Wooo crushed this sweaty workout!!

[@fionahenry8419]

Thanks to Sydney Cummings and her team for these awesome workout. I have always workout but I have been using different videos. It's good to follow one person for an extended period instead of several person. I am living my best life. May God bless you richly.

[@jessicaram6333]

These workouts are addictive, love the energy, the time, EVERYTHING, so grateful

[@rachelnester2778]

I’m living my best life ❤️