30 Minute Best Butt & Abs Burnout Workout

Your glutes and abs are going to be on FIRE! I used my glute bands to add extra burn to both my ab and my glute exercises so grab your bands and let's work!
In this workout we will group three exercises together and complete 3 rounds of each of them before moving on to a new circuit. You will have 15 seconds between exercises and 30 seconds between circuits. Feel free to stay moving in your rest period but catch your breath well enough to be able to increase the intensity again when we start our next circuit!
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The Exercises:
1. Lateral Squat Walks
2. Banded Squat
3. Diagonal Backwards Toe Tap
4. Sit Up
5. Seated Knee Drives in
6. DB Crunch pulses LRM
7. RDL tuck and kickback right
8. RDL tuck and kickback left
9. Superman Outward drives
10. Suitcases
11. Fire Hydrants
12. Plank knee cross crunch and lift
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LEGAL DISCLAIMER:
All information provided by Royal Change and/or Sydney Cummings is furnished strictly for educational and entertainment purposes only. Royal Change and/or Sydney Cummings is not engaged in rendering medical or professional services. No information is to be taken as medical or other health advice pertaining to any individual's specific health or medical condition. Please consult your healthcare professional before participating in or acting on any recommendation found in content provided by Royal Change and/or Sydney Cummings. You agree that use of the information contained in any content provided by Royal Change and/or Sydney Cummings is at your own risk. Royal Change and/or Sydney Cummings is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by Royal Change and/or Sydney Cummings.

[@jennluckas871]

had a holiday break and was really feeling down and discouraged with myself and lacked motivation. SO GLAD I pushed myself to do this today. thank you to everyone who also showed up today. Happy Holidays to all who celebrate!!

[@sarahdowney6697]

Let’s go that’s awesome glad you’re here!

[@francestutt3661]

Now keep that proud feeling. We never regret getting up and working out!

[@michellewyatt6333]

I’d like to give a shout out to everyone who has continued to stay consistent during this holiday time I know it’s not easy but we are worth it Thanks Sydney

[@marilynmiller8670]

I feel so great. Love glute bands! I am pushing myself to make better food choices 😊

[@kiajay2646]

Loved this workout Sydney! I felt the burn quickly!

[@farrahmcclarity]

Morning/Evening Everyone! The abs and buns🍑are on 🔥! After being sick this was the push and burn I needed! Thanks Sydney for being here pushing me through💕 Crushed it💪🏾

[@sarahsabin1921]

I pushed through lack of motivation from being a little sick. Thank you!

[@Katee_and_Lincoln]

It’s my 345th workout with Sydney 🎉 She ended with “if this is your first or your two thousandth workout with me, I appreciate it 👍🏻 “ Well I had to figure out how many workouts I have done with Sydney but since August 29th, 2022 when I started her Dirty 30 Program and have never looked back. Working out 5-6 days a week = 345 workouts with Sydney in those 486 days 🙌🏻 🙌🏻 I also stretched with Sydney 54 times. Fortunately I did a lot of yoga as well but I definitely need to add stretching to my daily! Thank you Sydney and Dustin. I APPRECIATE YOU!!

[@andreaoneill815]

Loved this workout. Thanks Sydney

[@nantiavafopoulou7296]

I didn’t even realize when we finished!!! Time went by so quickly today Amazing quick and efficient workout Happy Wednesday everyone 💪🎄🥳🇬🇷

[@michellepettengill1004]

Working on being positive and abs!!! This was a fun and spicy one!!!

[@margaretvanderhoek4292]

Quick and effective. Loved it. Thanks Sydney

[@nicoleclarkin7125]

Pushing myself to be patient - with my body and in my relationships

[@Lovelife10934]

Forgot how much I love bands!!!

[@emilychester1]

Thank you, Sydney!!!

[@yvonnelizbeth7509]

This was amazing 😻

[@marysolmontanez7037]

Good morning ! My buns and abs are on fire 🔥 🔥which I worked to a medium to hard band. 15 to 20 pound for Abs. Great workout Sydney I will be doing this one again anything to do with my glutes . Have great day 😊

[@pchan1728]

Crushed it ❤ this went by so fast, I honestly didn’t want it to end.

[@daecochran9600]

Motivation comes and goes, but stay dedicated. Love this advice. Thanks Sydney!❤

[@rachaelfearon5644]

Love this workout the burn was real as I push myself ❤

[@johnrhodes4238]

Oh dang that was something!! My glutes and AB’s are burning!! Fantastic resistance workout and for the road. I saved for work travel. Love the new moves in this one. Thank you Sydney ❤❤

[@lisakyrakauffmann8697]

Thank you for everything you do!

[@fenellabranker684]

One of the best short workouts.. loved it the ab sets killed 💪

[@belane2606]

Great workout!! That went by quickly. I looked up and there were 4 minutes left. Did a double take. Didn’t feel like it had been 26 minutes already. 😊❤

[@kimlupi6016]

Thank you Sydney for an awesome workout and pushing me harder and harder each day! Your awesome!!!!

[@alisonlobron7683]

Great workout! I’m feeling energized for the day!!🎉❤

[@olivialouwagie6613]

This was such a fun workout and a great reminder about trying to figure the hard things out!

[@kellyremmers579]

"stay in your positive" < love this! Pushing myself to stay positive through 2024

[@farrahmcclarity]

Morning Kelly! I’m proud of you crushing today’s workout! 2024 You Got This🎉

[@kayevans2208]

Good morning, Kelly! You got this, girl! You can do it!

[@stephaniephan1169]

Willng to do what I can each day to feel happy, healthy, and strong! We are worth it, thank you Sydney for your consistent empowerment!

[@serenejackson4286]

Really loved this workout! Felt the mind muscle connection!

[@tashab7985]

❤the glutes & abs combo. You’re awesome Sydney 😊

[@shawnamoos1252]

I am on the struggle bus right now and was set to find a legs/cardio workout, this turned out just fine.

[@nelsyortiz-ey3vf]

Hi Sydney and everyone, this workout 🏋️‍♀️ was amazing, went very fast and very efficient. Thanks 🙏Sydney for giving me and everyone the best.I ❤️It ,crushed 💪🦵👍see you tomorrow.Have a wonderful day 🥰🥰

[@robinvanlente7194]

Loved this one with the bands!!!❤

[@jessicaalvarez7627]

Workout complete! 🏋🏻‍♀️🙌🏼💪🏼

[@debk86]

Loved using the bands❤🎉

[@lukeandmariannboyce6126]

Good burnout!

[@sagime2506]

Crushing and figuring out new tougher variations😊.

[@larisakrinochkin2079]

Thank you Sidney to include rubber band in exercise. I appreciate that

[@AnetteLokk]

Loved it! Amazing workout🥰

[@delight743]

I am grateful for todays format

[@suzannesb1691]

I love you to Sydney. I know what I need to do today. Thank you for reminding me I can figure it out

[@sueellenbeek1064]

Crushed it! ❤

[@tiffanyleo869]

Loved this!!! Great workout🍑🔥 Thank you Sydney 💜 Pushing myself to stay on track!!💪 Have a great day everyone 🌼🌞

[@marifezalduondl9394]

Love it

[@samanthamurphy7740]

Woo! Crushed it. Thanks for another burner Sydney!

[@julianadolski1742]

I loved this workout so much 🥰!! It was so much fun and the burn felt amazing ☺️! Thank you for this one, Sydney ❤️!

[@keziaholsen333]

Great workout! For those of you who cycle sync, this is the perfect workout for your luteal phase!

[@yeseniahamby8838]

I loved this workout! I’m going to be keeping this in my workout rotations 👍🏼

[@LS-gc6ml]

Omggggg sooo challenging thank you!!!

[@SLocky82]

Had a few days off over Christmas got back to it today with this one! Great burnout workout 🔥🍑

[@Savoy___]

Thanks Sydney for yet another great workout!! I’m saving this one!♥️

[@nikkiday9886]

Loved this!

[@christisiedlecki4743]

I love when glutes and abs are paired together in the workout. That second set with the abs had my hip flexors barking at me.

[@laureljohnson4010]

❤Great burnout workout!

[@ashley_rrivera]

Burn is real ❤ wish to do standing abs workout more 😊

[@Annnailetitg0]

Great workout thanks for always showing up Sydney ❤

[@reneegarrison8782]

I am always working on my nutrition. I stay consistent for a few weeks and then not so much for a while. I know what I have to do, so it's time to push harder and stay consistent 100% of the time. 💪💪❤️❤️

[@maddymcbay209]

First workout of 2024 after being sick over the holidays! Feeling good! 💪🏼

[@tiffanymarie1735]

Sydney, when you described the plank knee cross crunch and lift mentally i was like "what the what? nope" but you always encourage us to try and if we can't then modify...so i tried...needless to say it ended up being my favorite set! lol who knew i could do that?? well, i know now! THANK YOU TEAM!!!

[@kcsunshine1203]

Right now I am pushing myself to stay on track with food and not eat too many sweets or sugars. Christmas and New Year's make it harder, so I need to push harder. Thank you!!

[@EstherLavoie-z5g]

great workout crushed it THANK YOU SYDNEY

[@carlenemazon6510]

Loved this glutes and abs workout!❤ went by so fast and was very effective

[@janettecisneros8791]

Wow this workout went by so quick. I was ready for more 😊

[@jillianzahumensky1200]

Great workout! Loved this one

[@alizeramirez2848]

Great workout

[@emilybrown6783]

Great travel workout 😊

[@lindseymccue2686]

Crushed it!!

[@shaynajoson1938]

Not usually a fan of lower body, but loved this one. Perfect for travel if you just pop a band in your suitcase.

[@nikkij_2383]

Loved this 30 minute glute and ab workout! Working on staying motivated to commit to a least 30 minute workout and stretch! Thanks everyone for showing up! We crushed it!🔥🔥🔥🏋🏾‍♀👊🏾💪🏾👍🏾❤

[@jlynch412]

Awesome burn! 🍑🔥!! Thank you!!!

[@lynnewalker8920]

Great work out. I ❤ glutes and abs

[@alyssalaverty2186]

Great burn!! Hard time getting into my routine this week but making it happen

[@zoemartin1761]

the red herring glute bridge made the workout fly by as I kept expecting them 😭 it’s okay it was a good workout!

[@vickijohnson5593]

Thank you for this fun and really good cardio w.o.! Happy New Year.

[@marumadrid4110]

Great burrrrn!!!

[@user-ds5hv5pe2g]

1st workout since xmas eve, had to find motivation as xmas hols have not been great and not doing my exercise hasn't helped. So pleased to be back in the game....❤

[@anitahains7728]

12/27/23 Finally got in the workout today! So glad I did.

[@sharmilashankar6802]

Sweet, spicy and sweaty 30 minutes. Working on staying always positive, determined and resilient. ❤

[@kayevans2208]

You got this!!

[@nizayolivero9361]

Amazing❤🎉 thanks

[@StarMoon-libra]

Crushed it🎉🎉

[@baybiie]

crushed it

[@graceilanie]

I'm pushing myself to show up here at least 4 days a week and it has been going well🥹 Day 20 crushed!✅️

[@abbymoeller8389]

I need to break through food addiction. I love doing your workouts, but my weakness comes in with binge eating. This will be the year I break through that!

[@carliciabrown4523]

Yesss Sydney 😊❤

[@rayz7899]

17:58 this move is killer

[@maggiemaymiskelly5494]

Wonder woman crushed it 💪

[@holdloves]

You are my hero of exercise😊

[@bhavnasl9919]

pushing myself to maintain love and compassion for my mother, while giving up my life.

[@amnasworldxx]

Done

[@surahussien8407]

I kept my heavy bands on till the end then seen that you switched to medium haha felt betrayed but happy😂♥️ great workout thanks alot

[@marianaibrahim9282]

I crushed it

[@Rob42125]

👏🏾👏🏾👏🏾

[@francineloudon8070]

Getting back to good nutrition and sleep

[@lillyclark8248]

❤❤

[@lemanahretreat5024]

emotional healing

[@lynnewalker8920]

I am pushing myself to be more consistent with my food choices

[@kandisher3258]

🔥🔥🔥💗

[@suechin5113]

I am pushing myself to cut back on eating.

[@stephaniekhairallah]

Crushed it! 🍑

[@shanenchar]

This was a great glute and abs strength workout, but it was not intense enough for me. I had to start adding cardio between rounds to keep my heart rate up about half way through because I could see I was not even going to burn 200 calories. By adding in my own cardio, I burned 229 calories.