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!
Grab your JUNE 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 before you leave the workout!
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
Stay up to date with our program at the Summertime Fine 2024 Playlist of workouts: • Summertime Fine 2024
#legworkout #athomeworkout #gluteworkout #lowimpactworkouts
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...

[@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 👏

[@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 🎉❤

[@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!!! 🎉

[@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 👏

[@andreababcock3343]

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

[@nakirach8668]

Great job!

[@sarawhite5136]

Attack those weights!!

[@mistymiles8837]

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

[@kcsunshine1203]

Great job crushing the hammy curls!

[@maryannvandekerckhove620]

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

[@rosapineda-nn4ys]

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

[@JenniferAcevedo-i4u]

Great workout today, you crushed it!

[@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!!

[@aliciarobertson8187]

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

[@MariePomainville]

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

[@stephaniecampbell7855]

Great job! ☺️

[@shaileshdeshpande4596]

Positive and happy feeling after workout !!!!

[@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!!

[@837romans]

Let’s keep fighting for what we want

[@nakirach8668]

Great job!

[@Amanda-dx4ko]

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

[@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

[@tarigodgift1195]

🌞STF 2024 Day 29 done!!!! 🌞Great job everyone!!!! 🎉🎉

[@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 😊

[@carolyneschlichte500]

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

[@traceywheelie24]

Great job 👊🏻

[@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.👍👍❤❤🙏🙏

[@Άκης-χ6φ]

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

[@deborahfleck4184]

Great job today.

[@user-mo5bi5sc7n]

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

[@DianeHarris-st8vm]

Great job!

[@krissystern9274]

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

[@sudhakamesh]

Happy Friday!!!! Great job everyone!!!

[@momma_to_penny_polly_shannon]

Such a great workout, loved the burn of the abs at the end too! Getting stronger each day!

[@wilsonlindamarie]

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

[@kathrinegreen1123]

Great job!

[@francestutt3661]

Great job workout buddy.

[@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!

[@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!! 💯

[@anyawaythere]

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

[@ShielaPanis]

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

[@Ally_dubb]

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

[@gracegossett6782]

YES! Proud of you!

[@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!

[@kristy-221]

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

[@sarar4901]

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

[@maggiemaymiskelly5494]

Well done Sara 👍🏻

[@nantiavafopoulou7296]

Quick, sweaty, tough! What else do we want! Amazing workout! I loved the hamstring curls Happy Friday everyone 🥳❤️🇬🇷💪☀️

[@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!

[@lindar5267]

GRACIAS!!! I WILL KEEP FIGHTING EVERY DAY IS A CHOICE! WE CRUSHED IT SQUAD!

[@brendabrabander2534]

Great job workout partner!

[@jessicamckeveny7058]

Keep on fighting everyone! We got this!

[@deborahfleck4184]

Great workout Jessica - have a fabulous weekend.

[@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❣

[@sarahcolwell2304]

Let's fight for our goals!

[@lukeandmariannboyce6126]

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

[@valerieevanderbaaren47]

I loved that short burn!

[@mrsjlharper]

great work!

[@judyrobie7198]

STF 2024 Day 29 ✅! Fighting for it! Fave superset was the first one with bands.

[@popcornkindhearted3510]

Great job!!

[@Kathryn-sq8vn]

Great job, happy Friday

[@dotzullo4401]

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

[@salomejina-slouck7902]

So proud of us crushing these workouts!!

[@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!!

[@meganp1595]

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

[@Juliespyne]

Back at you!

[@rickbliven8067]

The bands and donkey kicks with weights were my favorite. Great job everyone!!!!🏄‍♀️🙏❤️

[@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💪💕

[@SabrinaC2613]

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

[@nicolethok]

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

[@marissanorris9663]

Me too! Great job today!

[@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]

💯✨️

[@samanthawilliams9789]

Crushed it!🏋️‍♀️💪🔥♥️

[@jebertkankunga2339]

Well done team mates. My favorite super set was sit up and half and sit up and twist. I crushed it.

[@abbyslife3457]

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

[@moniquevelez9516]

Way to stay in the fight!!!💪🏼

[@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.

[@kathleenallen2395]

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

[@tedmargeeralston2900]

Me, too. Great work.

[@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!

[@shanahopeck2177]

Favorite workout of the week! Love using bands with standing leg excercises. Great job everyone.

[@erinwoosman4992]

Happy Friday! Love hamstring curls!!! Great job to all!

[@seedspawsandyogagilljim7915]

We crushed it ..each and everyone one of us .. woohoooo we are strong 💪

[@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 👍👍

[@gabriellelittle3977]

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

[@rickiebee6011]

you did it!

[@kylynnecartor9470]

Done! Ready to crush this Friday now! Good job everyone!

[@katrinahopper4019]

I love the hamstring curls!!! Such a good one today!!!

[@sunitaprasad9631]

Great job everyone 🙌. My favourite was the deadlift super set 🏋️‍♀️🏋️‍♀️😍😍

[@iecherrooks4091]

Day 29 has been crushed!! Thank you for another awesome workout!! Great job everyone!!!😊

[@jananirajaraman4707]

Glad the sit-ups keep coming back. Gives me a chance to keep working on it and see the improvement over time! Thanks Sydney! :)

[@amandawindland6713]

I agree with the sit-ups coming back in to see the progress! Great job today!

[@keriannhebert528]

Good job everyone! I loved the kb swings set

[@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!

[@marisellestolz6755]

That was AWSOME!!!! Well done ME, well done YOU!

[@elizabethburns1299]

Wow, we got this. Well done everyone.

[@rebeccawyatt7263]

Those hip thrusts are the best. Keep 'em coming!

[@nylaesperance4735]

Leg raises was my favorite one and my abs are on fire, crushed it 💪🥵 thank you Sydney

[@melissaboyer167]

My favorite too 🔥

[@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!!!!

[@darkmoon_kelli]

I absolutely love your glutes and abs combos. I've been training at home with dumbbells for years now, but in the last month and a half or so, I have put an inch on my glutes going through and doing your glutes and abs classes. I love how it feels effective right away. Thank you!

[@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!! 💪✨️

[@staceydelano5689]

Holy spicy!! Thank you for an awesome start to our Friday Sydney ❤

[@sarafbourque]

This was 🔥! The kettle bell swing format allowed me to push my max weight! Those weighted hip abductions…😰…but crushed! Double leg lifts on my bench…slower as I had to concentrate on balance, but proud to say I rocked it, even added the hip lift! Proud of us all for rocking it!

[@mindyperry5674]

Day 29 in the books 🎉 Keep crushing it everyone 😊

[@jonathanmyers2867]

Wow, Sydney! I love your leopard workout gear! You are looking very beautiful and stronger! 😍😍😍😍💪💪💪💪❤❤❤❤

[@joflavell5362]

Whoop wuuuoooppp!!!! It's Wednesday here in Aotearoa! Smashed it!!! LOVE IT!!

[@nataliewalter6769]

Loved this today ❤ getting up is hard but after I'm so proud

[@madisonsheehy2463]

Amazing workout! Proud of myself! My day is better bc I did this workout! Happy Friday ❤

[@vspillman20]

Thank you Sydney!! Great job everyone!

[@bh216]

Abs on 🔥! Happy Friday!

[@tylrereyes1392]

Loving STF so far!!!! Thank you for all the hard work you do Sydney - you’re an inspiration. I love using the workout calendar to mark off each day. I feel so accomplished!!!🎉

[@koverfie]

Ooof! Did this one first thing in the morning with no food - definitely didn't feel as strong as usual. Good thing to notice!

[@BriMerker]

Glutes and hammies are shaking! 🔥

[@sarafbourque]

Way to crush it!

[@scamp3477]

Kettle Bell swings and partial whole RDL was my favorite, pushed me the hardest.

[@marissanorris9663]

I loved that set too! Good job!

[@nyx-psy]

CRushed it! Still stiff from yesterday 🤣 All supersets were challenging. 💕

[@LizFitFuentes]

TGIF everyone. Great job!

[@rickiebee6011]

woohoo! crushed it!

[@EstherLavoie-z5g]

great job everyone crushed it THANK YOU THANK YOU SYDNEY

[@lynngardner76]

Whoo hoo! This was awesome! My favorite move was the swings and partial deadlifts and the ab work. I crushed it! Thank you!

[@justineampe3382]

Did it whoop whoop. Short but intense. Loved it!

[@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!

[@BlessedVivi]

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

[@Juliespyne]

Great job!

[@Elina_GB]

Consistency is key! I loved the KB swing & RDL’s ❤

[@kayevans2208]

Good morning. Wow, this glute and ab workout 🔥🥵❤️! My favorite was the glute thrust and hamstring curls!

[@linettecleary5462]

Swings and lengthened partials! Felt really strong! Worked out with my girl 👧 ❤