30 Minute *Quick and Effective* Glutes and Abs Workout | STF - Day 29

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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[@MelissaCapriotti]

Pushed through, mentally had to work to stay focused, but pushed through and made it!

[@laurenlizzy]

Sometimes I find pushing through mentally is the hardest part, way to go!

[@KarenWeishar]

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!

[@Theeprincesspeach]

Great job!!! 🎉

[@debbiecarlson9314]

We did it‼️Embrace the challenge and enjoy the day. 💪

[@sharmilashankar6802]

Excellent and great job!!! Yes we did. We challenged ourselves and finished it.

[@staceybryant]

Great job!

[@sarawhite5136]

Great job!! 🎉

[@mistymiles8837]

Way to go!!!!

[@barbaragoreham1842]

Great job 👏

[@maggiemaymiskelly5494]

It's Friday Fitness again! Let's crush this together!

[@lindsaybeaulieu6545]

Thanks for being here with us!! Way to crush this workout!!

[@jessicamckeveny7058]

Great work today!

[@stacydominy7648]

Have great day! Good job!

[@tammyludwick971]

Great job!

[@barbaragoreham1842]

Great job 👏

[@yviesee]

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!

[@corinnelively2108]

Awesome work! My dumbbell slipped during the curls too. We will get it lol.

[@reneegarrison8782]

Hamstring curls are becoming my favorite 🎉Great work!!

[@cbalbierz2347]

dedication over motivation, always. made it to another cool down. It was all good, flew by

[@rickiebee6011]

great job!

[@cbalbierz2347]

@@rickiebee6011 you as well :)

[@Glitchimations]

Well done

[@sarar4901]

I'm finally getting enough hip flexibility to really feel the glute bridges and pelvic thrusts! Very satisfying.

[@maggiemaymiskelly5494]

Well done Sara 👍🏻

[@hawkolive]

Swings and partial RDLs were SPPPIIIIIICCYYY!!!

[@maurishagriffin4394]

Great job

[@waldorossains9921]

Great done!

[@Katee_and_Lincoln]

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! 👊🏻👊🏻👊🏻

[@tiffanymateske2674]

Way to go!

[@Txowy]

Proud of you 🎉❤

[@lindsaybeaulieu6545]

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!!

[@valeriemartillini9346]

YES! Great job!

[@kristy-221]

Great job!

[@sharmilashankar6802]

Excellent and great job!!!!

[@wrush1968]

Yesss. Good job!

[@marilynmiller8670]

Great job, enjoy your Friday 😊

[@AprilPratt-yr3oi]

Loved the ab portion! I need more ab, glute and back- growing older stinks- but love this group and Sydney’s drive and inspiration 🎉💪🏻🔥

[@wilsonlindamarie]

Great job getting it done❣

[@barbaragoreham1842]

Great job 🎉😊

[@katherinegerwel8212]

Great job!

[@AmyMarie-k5y]

Great job everyone! Way to show up and show out! Proud of us! Have a great weekend!❤

[@jessicakeeler4568]

Proud of you keep up the great work

[@barbaragoreham1842]

Proud of you 👏enough your weekend 😊

[@monicaavila7797]

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!🎉

[@EmmyCaporale]

Good luck!!! Great job today!!

[@graceilanie]

How was the marathon?

[@monicaavila7797]

@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.

[@valeriemartillini9346]

Happy Friday!! What a great way to end the week! See you all tomorrow 😊

[@kellyremmers579]

Have a great Friday!

[@ellenwarren4273]

Great work, Valerie. Stick with it!

[@jenjanes2396]

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.

[@Juliespyne]

Great job crushing it!

[@popcornkindhearted3510]

I like the tips doing on sit up and twist in this video. Helped out a lot :D Thank you Sydney. Thank God for giving me the time and strength to push through! Let's go!!!

[@amandadaniels76]

Great work! Way to get in a workout.

[@fejeshenriett6004]

WOW the struggle was REAL today, but crushed it!!

[@ashleyprice3880]

Great job!!!

[@stephaniephan1169]

You did it, we did it!

[@fejeshenriett6004]

@@ashleyprice3880 thank you!!!

[@fejeshenriett6004]

@@stephaniephan1169 yessssss!

[@user-mo5bi5sc7n]

Who doesn’t love an intense 30 minutes! Lean legs here we come!🎉

[@DianeHarris-st8vm]

Great job!

[@mrsjlharper]

Kettlebell swings & RDLs!! Way to get after it team!

[@Maramadness.]

Great job today!

[@837romans]

Let’s keep fighting for what we want

[@nakirach8668]

Great job!

[@andreababcock3343]

👋🏻High-fives to all who did this workout!! Way to go!!

[@nakirach8668]

Great job!

[@Amanda-dx4ko]

I love the pep talks and confidence. You’re showing consistency matters.

[@wilsonlindamarie]

Love this workout & crushed it! Fav: side kicks - great job pushing, everyone! 💓

[@kathrinegreen1123]

Great job!

[@francestutt3661]

Great job workout buddy.

[@BlessedVivi]

I actually felt this workout in my targeted muscles. Thank you

[@Juliespyne]

Great job!

[@kcsunshine1203]

I'm fighting for my happy, healthy, and strong! My fav was hip abductions and bridges. Thank you!!

[@tiffanyleo869]

Keep up the good fight...you've got this girl💪💕

[@rosapineda-nn4ys]

Proud to be here on Friday fighting for my goals 💪 ❤

[@JenniferAcevedo-i4u]

Great workout today, you crushed it!

[@EmmyCaporale]

Love working with glute bands!

[@Elina_GB]

Same! Well done

[@Ktamberelli]

Crushed this on vacation in a hotel room with the sleeping kids. I loved it all ❤️❤️

[@redjessa]

I'm proud of you! Itv takes dedication to keep it up on vacay.

[@joflavell5362]

Yasssss!! That commitment and consistency!!! LOVE IT!!

[@mistymiles8837]

Hamstring curls were my favorite today!!! Way to go peeps!!!

[@kcsunshine1203]

Great job crushing the hammy curls!

[@racheletherington4312]

THANK YOU SYDNEY XXX

[@christinaclark361]

Today I am thankful for the sit-up portion of this workout. Why, you ask? Because it is showing me how far I have come since starting this program. My technique has improved tremendously and I am proud to see my progress in that way! Thanks as always Sydney for an amazing workout.

[@melodyking983]

Awesome you’re seeing improvements in your core 👍👍

[@Ally_dubb]

Proud of myself and proud of all of you! I loved the kettle bell swing and RDL partial superset! Felt strong and powerful!

[@mrsjlharper]

way to go!

[@irmarodriguez8308]

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 🙌🏽👏🏽

[@marissanorris9663]

Great job today!

[@ShielaPanis]

HAPPY FRIDAY!!! I WILL NOT QUIT!!!

[@Ally_dubb]

Happy Friday to you!! Proud of you for pushing through!

[@gracegossett6782]

YES! Proud of you!

[@sarawhite5136]

Attack those weights!!

[@maryannvandekerckhove620]

Quick and Spicy . Loved the kettle bell swings and the dead lifts. Great job everyone!

[@DanielleHorvath-g2b]

Love a quick 30 min gluten and ab! Really love my weighted sit-ups and twists. Thanks Sydney!

[@Landzador]

I like them too!! 💯

[@dellaboucher5158]

Gosh I love training with you Sydney. With your help, I have bumped up my strength and desire to keep workout out. Thanks so so much to you and your team. Xx❤

[@hannanounou3153]

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

[@averygreninger]

Way to go!!

[@MichellePegis]

You kick my ass every day, but every day I come back for more!!!! Thank you, Sydney

[@stephaniecampbell7855]

Crushed 💪🏼 We are strong! ❤Hamstring curls for the win 😁 🔥

[@AprilPratt-yr3oi]

I liked those too! Great job!

[@wilsonlindamarie]

Great job getting it done❣

[@MariePomainville]

I crushed it!!! Loved that it was 30 minutes!!

[@stephaniecampbell7855]

Great job! ☺️

[@anyawaythere]

nothing like feeling stronger in 30 min! thank you Sydney. Keep it up team! Have a great weekend:)

[@sarahcolwell2304]

Let's fight for our goals!

[@lukeandmariannboyce6126]

Yes! And thanks for the reminder! You're awesome!

[@juliedimascola3472]

I loved the Romanian deadlift/swings set! I really connected to the deadlifts. Good job crushing this one today! 🎉

[@mrsjlharper]

same. Great work!

[@corinnelively2108]

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.

[@FrenchyFaith]

I hope you’re so proud of yourself for showing up without motivation! Nice work! 😊

[@corinnelively2108]

@@FrenchyFaith I am thank you.

[@sandravizcarra7987]

No kidding Spicey, spicey❤

[@JessicaPodolski]

I came and I fought. Congrats to everyone else who did too!

[@marissanorris9663]

Good job! Happy Friday!

[@evagifford1608]

Yeah, girl! Get it!

[@elizabethbrewer8515]

Fighting with everything I had! Loved it. Still can’t master those dumbbell hamstring curls, but not giving up!

[@wilsonlindamarie]

Great job getting it done❣

[@Ashleymosse]

Let's get it 💪

[@christinasmarie9787]

Great job showing up ❤🎉

[@gracegossett6782]

KB swings are such a mental challenge for me--Sydney's tip to take it three at a time kept me in the game. One more day to crush Tier 2 week 2!!

[@treeposego]

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!

[@susantyler9789]

Excellent job today, everyone! I crushed this quick glutes and abs session of STF2024#29 on Friday, 7-19-2024!

[@jennavarrone7346]

Good job love! 🎉🎉

[@kre8tivk1]

Sit-ups I fight with, but I smashed it!!! Have an awesome day!!

[@patriciagioia5689]

Great job at smashing those sit ups they were tough with the weight

[@kayevans2208]

Way to crush those sit-ups - great job!

[@meganp1595]

We did it teammates. Keep pushing and trying your best teammates don’t give up!!!

[@Juliespyne]

Back at you!

[@ataveras5123]

Love the kettle bell swings then dead lifts combo!! This workout was Fun!

[@dotzullo4401]

Great way to be strong!!!! thanks Sydney-great job everyone

[@abbyslife3457]

Crushed it!! 💪🏻💪🏻💪🏻 My favorite was the hip thrust! To those who completed this workout WONDERFUL JOB

[@moniquevelez9516]

Way to stay in the fight!!!💪🏼

[@andiswagumbi3248]

Oh my! Some killer moves in this one! Glad to be still standing after cool down! Have an awesome weekend squad!

[@NikkoriLove]

Amazing job and hope you have an awesome weekend too! 🥳💖

[@BriMerker]

Glutes and hammies are shaking! 🔥

[@sarafbourque]

Way to crush it!

[@AmandaB1111]

Crushed it🎉🎉🎉🎉

[@MR-dc6vz]

You crushed it!! Great work.

[@AmandaB1111]

Thank you!!!!

[@stephaniekhairallah]

Thank you, Sydney! ❤

[@starlasuttles7334]

Another week done!

[@jaclynriendeau7785]

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

[@juliedimascola3472]

Great job!

[@shaywolfmusic]

Crushed today even though yesterday my legs were really sore from last workout! Thanks Sydney!

[@cathleenchuck9367]

Awesome job ❤

[@jessicakeeler4568]

crushed it

[@aliciarobertson8187]

My favorite is the hip thrusts and hamstring curls!! Great job everyone 🎉

[@shaileshdeshpande4596]

Positive and happy feeling after workout !!!!

[@thehobbyist2022]

Day 29 done !! 🎉🎉🎉

[@jessicamckeveny7058]

Keep on fighting everyone! We got this!

[@deborahfleck4184]

Great workout Jessica - have a fabulous weekend.

[@michelleguzman4427]

Glutes are feeling it!! Always enjoy an ab finisher! Leg raises used ankle weights and really felt that extra burn!

[@KGGarcia99]

Great thinking adding in the ankle weights! ❤

[@future2331]

Happy Friday! This workout was good, but I'm glad it is over! I was fighting during the ab work! Thanks Sydney!

[@mandyrodgers7516]

I was fighting during the abs too! Great job pushing through!

[@josephinedimario3335]

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 💪🏼💪🏼💪🏼

[@Landzador]

💯✨️

[@valerieevanderbaaren47]

I loved that short burn!

[@mrsjlharper]

great work!

[@baybiie]

crushed it!

[@Juliespyne]

Great job!

[@courtneysheff1276]

Quick lunch break workout today. Done!

[@Juliespyne]

Great job!

[@carolyneschlichte500]

That was a great way to start the day! Great job everyone 🙂

[@traceywheelie24]

Great job 👊🏻

[@FerrariCoaching]

yes nice workout went by quickly and it was a challenge

[@jennamatheson3383]

Did not have any motivation to workout today but showed up anyway and did my best ❤

[@shaywolfmusic]

Woohoo!! You should be proud!

[@Landzador]

I really enjoy the DB harmstrings !! Proud of everyone who showed up and crushed this Friday workout!! 🍑❤️‍🔥

[@heidifritz3053]

Way to go! So glad we crushed it together!

[@Landzador]

@@heidifritz3053 wow we did it together for real!! 💪✨️

[@ashwinigokul4288]

We did it! Awesome everyone!

[@lauradoman5470]

Great job!

[@SabrinaC2613]

This workout was one of my favs. I love the Kettele Bell Swings and RDL superset.

[@AleenaNichols-km6ql]

Workout complete! The swings and deadlift set was my favorite.

[@kathleenallen2395]

Well done all! Kettlewell and RDL was my favourite part today. Thank you Sydney ❤

[@tedmargeeralston2900]

Me, too. Great work.

[@VRepking]

Definitely wanted to stay in bed this morning, but I got up and hit play instead! Another workout crushed! 🎉 I think my favorite was kettle bell swings and the deadlifts!

[@haleymelville444]

Way to push through that!!!!

[@conniedesimini4185]

rocked it

[@christinasmarie9787]

Great job everyone! I was loving those banded hip abductions today. The burn was real 🔥

[@julianadolski1742]

Loved this short and spicy workout 🥰! Thank you, Sydney! Great job, team, for crushing it 👏🏼!

[@cathleenchuck9367]

Did well, i still struggle with the weighted sit ups lol but i believe ill get this down before we finish this program 😊 good work everyone 🎉

[@AmandaB1111]

Great job 👏🏻

[@cathleenchuck9367]

@@AmandaB1111 I’m so grateful for your support and kind words. You’re doing amazing with this workout also and I’m excited to do this with you until the end ❤

[@suzannesb1691]

WOW! Super!Thank you

[@krissystern9274]

Quick burner was just what I needed to get going today! Crushed it

[@RRMaMaRN]

Sydney’s form with those kettle bell swings 😳😳😳😳 Our trainer is amazing! 🤩

[@Άκης-χ6φ]

Way to go gang..... keep moving we are almost there 🎉

[@deborahfleck4184]

Great job today.

[@christinastotts5915]

What a spicy workout! My glutes and abs are sore. I'm fighting for my goals on and off the mat. I take one day and work out at a time.

[@perezlilly8934]

Nice work today🥳

[@gabriellelittle3977]

Happy Friday, team. Proud of you for showing up and working our amazing bodies.

[@rickiebee6011]

you did it!

[@patriciagioia5689]

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.

[@nicolethok]

I loved the kettlebell RDL combo 🔥🔥 great job everyone! Almost done another week of STF 💪🏻

[@marissanorris9663]

Me too! Great job today!

[@kristy-221]

Happy Friday! This one flew by! Great workout! I like the hip thrusts!

[@traceywheelie24]

Crushed it 👊🏻 loved the hamstring curls!!

[@jiminshin5221]

Day29 done🔥🔥

[@waveney6262]

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.👍👍❤❤🙏🙏