30 Minute Fire Lower Body Workout | STF 2023 - Day 23

Welcome to SUMMERTIME FINE 2023 DAY 23, I hope you're ready for a great workout! All fitness levels are welcome! SUBSCRIBE to the channel and share this workout when you're done!
This workout is such a great lower body workout to help you get low and target your legs and glutes! We will work for 3 rounds of each exercise for 60 seconds each and we will be operating in circuits so there will be no rest between the exercises until after you complete the whole circuit. After those 3 minutes of work we will have a 15 second break and after the third round of those two moves you will have a longer break. Grab water, watch for what's next, and work hard!!
The Exercises:
1. Goblet Squat
2. Left Lunge forward right back
3. Right lunge forward left back
4. Sumo Squat tap down and clean
5. Yoga Block Squats
6. Staggered RDL
7. Glute Bridge
8. Bear Crawl and Squat jumps ladder
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[@manonmethot1980]

Quick and easy workout. Thank you Amazing Sydney XOXOXO

[@uhuugyvenk9441]

I have had these for several weeks kzbin.infoUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 and I have been really happy with them so far. I love being able to do a variety of workouts at home when I don't have time to make it to the gym. When paired with a basic bench, there are tons of different exercises and you can hit pretty much all major muscle groups. It is easy to adjust to your desired weight with the dials on each side. They slide in and out of the cradle smoothly. The only downside to this design vs the newer version, is that these are pretty wide. This does limit your range of motion with certain hand positions on certain exercises. Straight dumbbell press would be an example of this. I have to turn my hands slightly in order to bring them close enough together. Not a huge deal to me though. Really happy with this purchase and would definitely recommend.

[@ariesphenix1]

Hi everyone! I’ve been under the weather for almost a week and so exhausted. Touching base to say that I’m learning that taking care of yourself can mean missing workouts if you are recovering from illness or surgery! I’m happy to say that although I miss working out I am not beating myself up for the first time while I’m not well. I’m listening to my body and doing lighter activities like walking and gardening until I’m 💯 and can join you again. In the past I’ve pushed myself to exercise and only lengthened my illness. I’m writing this to remind you that wellness isn’t just about going hard all the time, it’s important to take care of yourself and rest when your body needs it. ❤❤❤

[@sharmilashankar6802]

Hope you are feeling well and continue to recover. You are right absolutely. Sometimes it is okay to take a break and let the body heal especially if you are not feeling well. This way you will come back stronger. I am glad you are recognizing and giving us a nudge to remember that always.

[@kayevans2208]

Hope you feel better!! I agree with Sharmila, taking breaks are great to let your body heal/recover and I am sure you will get back into when you are ready!!

[@ayoowolabi716]

You are right. I wish you a quick recovery.

[@kristinarich9567]

I needed to read this!! Thanks for sharing. I was 23 minutes into this Fire lower body workout and my lower back went out. Took me to the floor! I had to watch Sydney finish the workout from my mat. I was so bummed! But you are right! I need to not feel bad and just heal. Thanks! Hope you feel better soon!

[@kayevans2208]

@@kristinarich9567 I hope your back heals quick!

[@amandahinkle3755]

I knew I should be worried when Sydney looked like she was dripping sweat on her stories 😅 One of the hardest workouts I’ve done in a long time!

[@angelalangrd]

Same! I was secretly hoping maybe her AC was broken! 😅

[@janetmayango4491]

I know right, tell me about it I have not done her work out for a while so am suffering

[@danielastevens7823]

Oh boy, I’m about to do it today and I’m so tired, it’s Thursday, I’m on my last bit of fumes 😂

[@Sirivaax]

Those “butt lifts” at the end for 3min straight tested my endurance for sure! I did it 🎉 You are BIG TIME Coach ❤

[@kellyclark2258]

I have been Sydney’s workouts for almost 2 years and the this workout and the last one were challenging! I crushed both of them in the same day. I am tired now!😊

[@georginawilkinson8986]

I'm quite behind in the workout calendar due to pregnancy, but I have to say I'm loving this STF! I really miss your little dances at the end of the workouts though @sydney! x

[@Rob42125]

🏋‍♀️🏋‍♂️👏🏾👏🏾

[@amyuren414]

Holy moly. Those bear crawls and squat jumps. ☠️

[@Cwerty08]

In Sydney's post work out talk she was like "don't hate me" and I knew I was in for it. But we made it fam and I'm glad I'm on the other side lol.

[@vishakhadabral6793]

Day 23 ✅. 42 more to go🎉🎉

[@margaretvanderhoek4292]

Now I really understand why fire week is 30 minutes. The sweat. My heart rate up the entire time. 😮. Thanks Sydney

[@margaretvanderhoek4292]

🙏

[@cole021184]

On round 2 of stf and it doesn't get any easier! Thanks Sydney for kicking my butt!!!

[@violinistaUK]

Holy hells inferno that was hard. Soooooooooo proud of myself for pushing through and also doing this late evening after a long and hard work day. Hell yeh!!

[@deborahfragiorgi6791]

Workout done and my whole body is on fire! She wasn’t kidding when she called this fire week. Have a great day everyone!

[@kayevans2208]

Definitely agree!!

[@farrahmcclarity]

Yes ! This week is definitely a burner❤️

[@fads2cool]

Bingo!! The fire is real

[@vanessarepetto8629]

Holy holy holy 😅😅😮the burn 🔥. I was worried going in as well as I chose to take this workout outside in 80 degree weather 😎😜in light of summer time fine. 💪🏽🙏🏽🫶🏼👍🏼

[@nantiavafopoulou7296]

OMG is it hot or this workout was a killer? 🥵 We can all push ourselves and do more every day Happy Wednesday everyone 💪🇬🇷☀️

[@kayevans2208]

I definitely had to push myself today!

[@camarojen1000]

I was pushing myself today and I was wondering if I was the only one that felt super warm.

[@margrose5]

It was challenging!

[@maria_657]

Πεθαναμεεε 😂

[@emesebujtas833]

It was a killer! But wee need this :)

[@thehobbyist2022]

Day 23 done !! 🎉 !! Wow !! Couldn't do the last one and had to do other exercises to keep myself moving but i am not upset because i see I have gotten stronger and this is just the beginning !!

[@CalmVibesAudio]

Omg the last 2 moves killed me!

[@michellekiley6171]

WOW….WOW……WOW

[@SaraWerner-t3q]

LOVED THIS ONE!!!!

[@lizcampbellngi8822]

Dripping sweat..Thank you Sydney!!!!

[@jazak]

Loved the music!!!! Excellent playlist ❤🎉👏🏼👏🏼👏🏼👏🏼👏🏼

[@fionanorris107]

Wow, the bear crawl ladder was killer. Shoulder was a little sore tbh but I got through it.

[@stephaniejohnson4648]

ALWAYS XIME BACK!!! NEVER LEAVE!! 😛 LETS KEEP SHOWIN UP!!!!

[@sherri0172]

That finisher was a killer…brutal…but loved every minute! You have to stick around for her words at the end…simply beautiful! She’s right that you can’t grow and do better next time if you don’t make yourself uncomfortable too. If you don’t do anything else listen to her at the end!!!

[@chrisdumas7949]

Good morning beautiful people! Let's get this day started .. lower body here we go 🔥

[@Cicada.z]

Soaking wet with sweat....this one was definitely a BURNER!

[@lmtuttle1]

Quads burning, glutes shaking-crushed it!

[@jocelynlamb1395]

That workout was 🔥🔥🔥, but that pep talk at the end was EQUAL 🔥🔥🔥🔥!

[@Growwithtemp]

she wasn't playing with the fire baby!!!!! im exhausted but feel accomplished.

[@SraGibson2010]

I wish there was a bonfire emoji to convey the heat from this workout!!🔥🔥🔥

[@Mykah1]

🔥 Fire!! 🔥 What a way to close put Tier 1. STF 2023 🎉🎉

[@carriesandoval649]

The closer was a burner!!! Appreciating this sweaty mess that I am right now! Workout crushed!

[@KarenWeishar]

omg those squat jumps at the end

[@lisanicholson5709]

OMG!!! I am on complete fire!!! CRUSHED IT!!! Loved this workout!!! 💪🏻💪🏻💪🏻

[@Sal19-]

Missed tier 1 due to illness. Have just recovered so day 1 STF starts tomorrow 🙌🏻

[@lyloutattoodrawings4611]

Oh MAAAaan THAT one was good! Fire, fire, fire!!!! Can't feel my legs anymore!

[@reneegarrison8782]

I can't believe Teir 1 is over already. It went by so fast. I hope everyone has been working hard since the beginning. Next month is going to be epic!! ❤❤💪💪

[@kayevans2208]

I agree 🎉🎉❤

[@taniasofiahelenacorreia4506]

Oh my GOD 🤪 almost didn't make it to the end fantastic 👏😘😅

[@amandamartinez4563]

Holy GUACAMOLE😮🥑 I might be the sweatiest I’ve been all month!!!!! 🎉🎉🎉To everyone who finished this workout, no matter if you had to keep telling yourself to just keep moving(like I did), you are a BAD ASS!!!!!

[@jacysoul]

I did it ! I set my alarm to 530am to workout before work!!!

[@FrenchyFaith]

that’s amazing, congrats!!🎉

[@lcroson03]

Wow!!! My legs are on FIRE!!!!! 🔥❤️🔥❤️ and I’m loving it! 😁 Great workout!

[@caliblevins8396]

I definitely felt the burn with this one 🔥

[@michelleguzman4427]

Lower body defentiley feeling that burn! Ready for Tier 2!! Crushed It!!

[@jillmcwilliam8530]

I thought I couldn’t but then I did. Don’t believe everything you think! Go us! Go Sydney ❤

[@kirstenwalker8360]

That was tough first rounds phew was hoping it'd get easier but nope. Sweat pouring off even though I'm in winter here thank you Sydney 💛🖤❤️🍑💪🏽💕🇦🇺

[@barbaraaddario7668]

We did it!!! Tier one done ✅. Amazing work everyone!!!

[@caitlinconk6513]

Man legs are on fire. Loved that workout. The finisher was a killer!

[@leahorris9936]

Oh my gosh... I was feeling it the whole way... but then that closer. ☠️☠️ way to go everyone!

[@sarahjanecross4637]

Day 23 done 🎉 omg Sydney was not kidding the fires was real 😅. She is such a great coach and insperation🎉🎉🎉

[@stephaniekhairallah]

My legs are jelly 🔥

[@delyanauzunova773]

I CRUSHED IT, I finished it! So proud of me and everyone! Thanks Sydney!

[@CandyMcCrushin]

Let's gooooo!!! 🙌 Teir 1 crushed baby!! 💪 That was amazing.. I'm sweating bullets over here!! 🥵

[@luiselizondo1038]

Holy Crap! This one Kicked my ASS! My thighs have been on FIRE for days!

[@lorijensen7981]

Omg! The bear crawl finisher!!! ❤

[@chontyhunter1392]

Tier 1 is DONE... Fire Week is Finish!!! I definitely understand why it's called Fire Week... 💪🏾NEVER Quit NEVER Give up!!!

[@robertdoenhoefer2401]

Holy moly….Sydney you are a beast!! That was crazy….I can’t believe I finished that!! Great feeling of accomplishment….TIER 1 COMPLETE BABY!!!

[@lucyrecht8153]

Sydney! I can’t thank you enough for your videos. I’ve been following you since Covid and I am endlessly grateful for everything you do. Thank you.

[@direfirepit3456]

That was the hardest but best workout. I pushed myself with bigger weights. 🎉

[@christineb2298]

WOW.. yes, this workout earns a spot on the FIRE list! Hello burn. I haven’t pushed that hard in a LONG time. Can’t wait to feel the quads and glutes tomorrow.

[@seana6585]

Great workout and purposeful commentary for your mentality at the end - always a great coach

[@MsCassanova17]

Holy heck that was intense 🥵🥵🥵 so proud I got through that! 1 month down, everyone, congrats 👏🏼 🎉 🙌🏼💪🏼

[@loricallahan827]

Wow!! Spicy 🔥 Great workout💪 Thank you, Sydney!!

[@jessieroberge2849]

I did it! This was a better workout for me than yesterday. It was definitely a challenge. Summertime fine just got REAL! 🔥

[@stephaniejohnson4648]

OMG!! THIS WAS SUUCH A KILLER SWEATY BURNING INTENSE WORKOUT!!!!!!😛🤩😍🥰😜🤪🤪🤪😝😝😝😝😝😝😝

[@iecherrooks4091]

Whew!! My legs are on 🔥!! Day 23 and Tier 1 has been crushed!! Thank you for another awesome workout!!😊🖐🏾

[@cristalallen8826]

I’ll be honest, I really hate 3 minute workout periods. My mind can’t get past how long it takes, then I’m pausing the video for 15 seconds inbetween them all anyways. I really dreaded this one, but happy I did it. The end I felt incredibly weak bc I didn’t even use weight for the 3 minute in a row glute bridges . I really got to change my mindset so I feel leaving good and not frustrated bc this week has been rough for me

[@davidscroggins5756]

Cristal, I feel exactly the same way. I've considered throwing in the towel on STF more than once the last two weeks. I definitely dislike the 3 minute work periods and all the breaks I must take to keep up even though I haven't missed one of Sydney's workouts since January 1st. I can't wait for next week in hopes of a different format.

[@fabz726]

Same! Also started in January 1st! I was done with the mix if unilateral training and 60 sec work out period too. I hope next month will be different.

[@yvettevaughan]

i feel the exact same. i feel like i haven't done any of the workout because i took so many breaks, in between & while sydney is working. l leave frustrated also.

[@baileighread2451]

I know I'm 3 months late the STF party but I am so glad I am not the only one who feels this way....

[@lisaedwards5797]

Girl you and me both lol.

[@shackletonmezzo]

Crushed it. Loved the final STF tier 1 workout! 🎉🎉🎉

[@stephanierickels8724]

Wow! This one is a killer. I am in shape and yet I was sore for 3 days. The last 2 sets were so darn hard. I could feel my glutes screaming the next day during my 25 mile bike ride. You can do this!

[@halliebrown6518]

That finisher was absolutely brutal 😅🥵

[@barbarakolin8773]

This was bar none the hardest workout I’ve done in…ever??! Thanks, Sydney!

[@christamanwaring5794]

Tier One is DONE!!! Feeling strong!

[@daecochran9600]

F I R E! Loved this one! That finisher! 🐻 Thanks Sydney.

[@staceylouderback6911]

Watch the changes that happen when you put in the work and effort. Things won’t happen overnight or just start to happen for you without the effort. Your mind is the strongest muscle you have while remember we need to train our minds as much as we need to rain our bodies. Be good to yourself and believe in yourself. ❤

[@vdruskas]

PS.. love your comment about knowing our own bodies & taking accountability for our weights selection, making me a smarter fit person..& STILL❤'ing ALL the music..Makes me remember the high school weight room blasting rock and rap, the beat gets you goin!

[@JenniferAcevedo-i4u]

Love the lower body workouts! Super Duper Sweaty and On Fire!!! 💥 Really needed the recovery drink after this one!

[@shivid7680]

Holy god. Definitely a fiery 30 mins. Legs are shaking. Thanks Sydney for a powerful workout. Proud to be finishing the fire week strong. Crushed it 😊💪💪💪💪💪💪💪

[@sudhakamesh]

OMG!! That was a killer.Dripping sweat but feeling awesome and super strong 💪

[@roshi2130]

30 minutes always kicks my butt

[@megjenkins4689]

That very last one was killer and I didn't think I could do it, but I did !🎉

[@nylaesperance4735]

I'm ready to crush it 💪

[@christinastotts5915]

Tier 1 Summertime Fine, complete! I'm thankful for the Sydney Squad. I work hard during our workouts. My workouts look different because of my mobility disability with my right foot. However, I didn't quit on myself.

[@hollymatuska5626]

First time tier #1 STF crushed! I love this channel ❤️

[@ktm4042]

This is the first month of workouts I've finished, after starting and stopping various months in the past. It took a wake up call of finding out I was pre diabetic. It took me 45 days to finish this month- but I'm happy, feel fantastic, and will stay dedicated going forward. Thank you Sydney!!!

[@allyguillen8415]

Great workout to finish May!! Now let’s all crush June! We got this🎉

[@laurenlizzy]

That last circuit was NOT pretty 😂but feeling so proud I pushed through. Great job on finishing Tier 1 everyone!!

[@The_Sour_Dough]

Pretty sure I resembled a turtle like creature on that last circuit hahaha

[@laurenlizzy]

@@The_Sour_Dough I'm dying 😂 Yup, fellow turtle creature here too!

[@toniann92]

Holy Moley!!!!!! 🔥🔥🔥🔥🔥🔥😲😲😲😲😲 yes. Sweat and fire.

[@TheAnnieChisambo]

I paused the video so many times but I finished the work out dripped in sweat! 💦 Great workout, Sydney!😍 Thank you.🙏🏾

[@brandieheffelmire3292]

The cue to exhale and brace your core before hinging in the deadlift was perfect! Really helped me finally connect with the form.

[@marycorres9679]

Crushed it!!!! Go get this fiery leg workout 🏋️‍♀️ max out!! It will be worth it!! 💪💪❤️❤️🙌

[@christinascala6671]

Great workout - love the longer lengths and repetition!

[@charmainedean5341]

The humidity in NS Canada today is brutal and this is the workout I did for STF haha It kicked my butt and loved it. 7 months PP and Sydney guided me through my whole pregnancy with her workouts. Honestly, it's been the best feeling getting back into the routine and building my strength back. TY Sydney! ❤🎉

[@kurzeundknackig.workoutsfu2410]

Did i just do 30min squats and lunges?! Wow. We really are stronger than we think.... Thanks Sydney!

[@juliemyers235]

Wow, that was tough. Just when I think I’m done, Sydney pushes me further. Thank you.

[@chris2chris.25]

❤❤❤❤❤ ❤❤❤ so sweaty!!!! & Difficult !! Sydney you are top!!!!!

[@candicealexander7793]

Omgggggg wow this is the definition OF FIRE 🔥🔥🔥🔥. Crushed it 💪🏽💪🏽

[@sarahsabin1921]

We made it through this workout and tier 1!! Had to take lots of breathing breaks to be able to complete this one, but so happy I did! 31 weeks pregnant! I’m so excited for this healthy and happy pregnancy. Thank you Sydney and everyone for your support!

[@Auro88]

Same 😭😭😭

[@jihenbelhaj9122]

Workout done ❤ together with another full body 30 minute fire workout ❤❤❤❤ I'm dripping sweat and feeling so good !!!

[@TCBfan62]

Building endurance and learning to breathe are so important! I have no idea how Sydney can still talk while she’s working out. 😃👍🏻