30 Minute Spicy Legs and Glutes Workout! *Challenging Finisher!*

Join me for an epic leg and glutes workout with a spicy finisher! If you have a set of dumbbells you have everything you need for a leg and glute toning workout this will help you crush your lower body goals! Let's crush it together and leave proud of ourselves!
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In today’s workout we will work for 45 seconds at a time and as we complete 3 rounds of each exercise. The mission is to push the weight and push the tempo together. Be ready for a finale with a 45 second squat jump challenge! The dumbbells I used for this workout are 10 lbs, 15 lbs, 20 lbs, 30 lbs, and 40 lbs as well as my sliders and my glute bands!
The Exercises:
1. Goblet squat pulse x3 and stand
2. RDL
3. Band abductions
4. Back Squat Step backs
5. Good Mornings
6. Fire hydrants
7. Glute Bridges
8. Glute Bridge Hold and Knee Drive
9. Squat Jumps
0:00 - Intro
0:35 - WARM UP
2:34 - Goblet Squats, RDL, Band Abductions
11:50 - Back Squats, Good Mornings, Fire Hydrants
21:05 - Glute Bridges and Squat Jumps
29:51 - Cool Down and Motivation
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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.

[@janicenorton263]

You truly have made this a doable lifetime routine for me. I do your workouts every morning and I know I will finish feeling better about myself. I can't thank you enough for coming into our homes each day and motivating me with your workouts and your speeches. They are always uplifting and great reminders of what we need to do to stay healthy. Thank you!

[@maggiemaymiskelly5494]

What just happened 😮 I loved the longer time under tension, oh boy I felt the burn! This session was well and truly crushed 💪🏻❤️ Have a great day everyone .

[@shayshayhay]

Excited to do this one later today! Anyone else miss Sydney’s joyful dancing at the end. I lived for that! Would love to see it again. In the meantime; I get pumped for the older ones she is bringing back as part of the series. So much happiness at the end dancing to celebrate the workout. So grateful for Sydney so dance or no dance, I’m all in!

[@janettecisneros8791]

I was thinking the same thing that she doesn’t do her dance at the end any more

[@mysharona6754]

I miss the dancing and five/ six workouts and 50 and 60 minute workouts...

[@fejeshenriett6004]

Ikr?! I know she wants so be/seen professional but I just miss our silly, normal person Syd sometimes:(

[@shayshayhay]

Glad I’m not alone! This has been on my mind for soooo long. Maybe she can bring it back here and there or maybe at the end of a week! Also, I’m celebrating that I’ve been doing Sydney every one for an entire year! 🎉🎉🎉

[@christinelamb1167]

@@mysharona6754 Yes, unfortunately now it's 3 workouts per week, usually only 30 minutes. I miss the old Sydney!

[@myieshajohnson2847]

My favorite body part workout is glutes and legs 😃

[@jsutera654]

Challenging finisher is an understatement, I am breathless and my legs feel like cement! Wow what a killer 30 minute burner from start to challenging finish! Be proud of yourselves for finishing this one, friends! Awesome awesome workout!

[@laramiller4207]

Love the 30 minute workouts! Any time I see 30 minutes I’m excited to get going. I was out of breath the whole time, feeling the burn 🔥 Awesome start to my day…now, let’s see if I can avoid the Christmas cookies 🤪

[@genburelle7824]

Christmas cookies are a real struggle, I relate to it 😂

[@marysolmontanez7037]

Happy Friday ! Love love legs and glutes my favorite ❤️🦵🏽

[@saltyfrog.designs]

Someone asked me the other day, "do you ever wake up and not want to workout?" I replied," Yes, every single day! But, when I try to stay in bed, the small quiet voice in my head says, remember how you feel afterward." Today was definitely an I don't wanna day...but I crushed it! Thank you Sydney 😊

[@maryannvandekerckhove620]

Another great workout! Thanks Sydney! Have a great weekend everyone!

[@nantiavafopoulou7296]

Amazing workout Anyone else feel out of breath after Sydney’s 30min workouts? 😅 Happy Friday everyone 💪🇬🇷🥳🎄☀️

[@nattywho]

Always…lol. And, I actually love a 30 minute workout that kind of kills me! The longest I like to workout is 45 minutes…unless I go to the gym with my boyfriend! We usually stay about 90 minutes and that’s because he usually does at least 45 minutes of cardio…lol

[@joannabarber1087]

Wow, never underestimate a 30 min workout! Loved it.

[@marilynmiller8670]

I really appreciate a 30 min workout on a Friday . Love having glute bands in this as well. My favorite today was the second set. Hope everyone is feeling like they crushed this workout. Have a wonderful weekend!😊

[@julianadolski1742]

I was craving a good lower body workout 😩! Thank you for this one, Sydney 🥰! The glute burn felt so empowering 🔥!! Great job for crushing it, everyone 👏🏼!

[@farrahmcclarity]

Morning Juliana! Happy Friday! You Crushed it my Friend! Have a great weekend!

[@julianadolski1742]

@@farrahmcclarity Happy Friday, Farrah! I’m super proud of you for killing it! Have a wonderful weekend!

[@saraaquino1840]

My booty is really feeling it with the bridges. It's one of my favorite workouts, feel the burn

[@deirdregibson1038]

My legs are on fire after this one. I appreciate all the hard work you put into these videos.

[@sarahsabin1921]

I came in unmotivated but told myself to work hard. Not only did I enjoy the workout, I’m so grateful I pushed myself and did my best!

[@hollybailey2812]

Spicy was right! I got 40 squat jumps 😊

[@carolzwicker7912]

I love all your videos. I will be 64 years old this year and I am the sole caregiver for my adult son and being able to do such a thorough workout as yours ....is nothing short of a blessing. I am very active...I run and cycle also. You are so amazing at what you do. Thank you 💖 for your videos.

[@christinelamb1167]

Awesome! I am 60, and still keeping up with my fitness after over 35 years! I'm sure staying fit helps you immensely to be able to be the best you can be for your son. He's fortunate to have a great Mom like you! 😊

[@laalaa1813]

Just found you!! Have been so bored with my workouts. My buns are on fire!! Love, love, loved it!!! Thank you!!!!!

[@MelissaCapriotti]

Loved this one! Great variety made it fly by!

[@daecochran9600]

Those glute hold pulses with the band..whoa. Thanks Sydney!

[@Mcjessica05]

Oh each time we hit the third set I thought it was was gonna catch on fire but I pushed through. Thank you for an awesome workout

[@veronicagarcia3138]

❤❤❤ Sydney you are one of a kind, thank you for everything you do for us❤😊

[@margaretcerda6719]

Amazing workout! Loved the big sets and longer work periods. Helped me get into my zone! Thank you for still showing up for us and producing great content with everything you have going on this month ❤

[@kcsunshine1203]

I showed up, I worked, and I crushed it! Thank you!!

[@destinyramsey4]

GREAT! I love buildable workouts. Knowing what's coming so I can add more weight/band... CRUSHING IT SYDNEY!!

[@fejeshenriett6004]

Sometimes you forget that feel-good workouts are vital. I brought it back today. This felt amazing, I was stronger than I tought I'd be

[@alyssalaverty2186]

Wow this flew!! Happy friday everyone 🎉

[@Angela-fl1bf]

I don't usually enjoy leg days, but this one I did. Great format, lots of time under tension. And only 30 minutes, in and out!

[@maggiemaymiskelly5494]

Here we go again 👏🏼 happy Friday fitness, let's do this 💪🏻

[@dyaiivy6407]

Great Leg workout 🦵 ❤💪🏾 Have a great weekend Squad

[@nyssavelkers5625]

Not only did I lose count of my finishing squat jumps but I also unintentionally transitioned back to touch downs 😆 BUT I still crushed it! Great quick burn !

[@amandahinkle3755]

Love a quick and spicy circuit workout like this. Happy weekend!

[@user-xi4zb8ml7g]

Being in good relationship with your body is key and that is what I am embracing as we gear up for Summertime Fine 2024! Pumped. 👑💪❤️‍🔥

[@daniellewelch544]

❤ I did more weight than I thought I could do!!!! Thanks….

[@coreybrashinger9771]

This month has been so fun! Thank you for such meaningful content! ❤️🔥. Side note - your glute bands are the best ones I have and I love to use them in your workouts 😊

[@jessicabetke5264]

Great quick glute burn and feeling great going into the weekend!

[@saramather]

Spicyyyyyy!!!! 38 squat jumps down! 😅😮‍💨

[@laurenhurley7568]

I loved the format today. It was super spicy but flew by!

[@tannerjackLove11]

Can I just say… THANK YOU! You have begun to help make me into something way more than I ever imagined, and push me to the next level!

[@michelleguzman4427]

Awesome lower body workout! Got 50 squat jumps…yay!! Crushed it!!

[@madisonsheehy2463]

I feel better every single time I do a Sydney workout. This is the most consistent I have been with her workouts!! Now just really need to focus on diet to maximize my results and my efforts.

[@lynnewalker8920]

40 squat jumps . Lovedthat work out❤

[@mollyforte2247]

Great workout! That absolutely flew by. I got to 32 squat jumps during the last set. I was feeling it but you challenging me pushed me to up the effort. Thank you, Sydney!

[@jadabrooks96]

Had a rough day today but I was determined to not only show up for this workout but be present during the entire session and it was great! That finisher was no joke 😭🤣

[@user-vd1ue1wo7h]

Great workout! Glutes are killing me! Thanks Sydney & Dustin

[@shaunagray03]

Thank you for always inspiring me to do my best, even when I don't feel like it. Your constant reassurance and encouragement has helped me in many areas in my life, not just working out.

[@allisonnanna3642]

42 squat touch down jumps! Awesome workout!

[@mariatikka_anutr430]

The finisher was insane 😳 Thanks for the burn Sydney ❤

[@marylouhixson2423]

One of my favorite legs and glutes workouts! ❤

[@Cwerty08]

Fantastic workout! I felt the burn, feeling so good at the end! Thank you Sydney :)

[@carlyaroman8232]

Full Intensity Workout!💯

[@daniellemaillet3903]

I really like the 30 minutes workout. It is so much easier to fit in your day. Sydney I admire you as a person ,you are a great role model.

[@haleymelville444]

Holy Moly!!! Things are going to hurt tomorrow!! 🤪 Thank you for another wonderful workout!!

[@krissystern9274]

Very challenging today battled through feeling great!!

[@user-mk9lx5xz1x]

Love this format! So much easier to get through than straight sets.

[@Gmomof1]

Easy moves but great challenge! Loved it!

[@colette2851]

Done and dusted!Love that it was 30mins. having brief break and some protein beforeheading off for my 2k+swim. Babysitting grandchildren later so plenty of exercise today!Thanks Sydney.Have a good day everyone out there.

[@user-ht1jf8pv6m]

I paused during circuits for rest. So I could lift heavier and keep proper form. Loved the exersises. My lower body is thanking you tons. Awesome Sydney! ❤❤❤

[@olivialouwagie6613]

What a fun challenging workout!

[@jaclynriendeau7785]

I crushed it! Thanks, Sydney and Dustin, for this AMAZING workout! Love and appreciate you both xoxo 👌 💪 🥵 ❤️ 😘 🤗 🎄🎅

[@louannepasquarella3465]

26 there at the end. Many thanks, Sydney!

[@user-qf9ew7cu2t]

Lower body workouts are always a challenge for me!! Felt good to do this one!! Thank you

[@carlenemazon6510]

This might be my favorite legs and glutes workout so far. Loved the good mornings. I really felt the MMC with those ❤

[@vcarter7744]

Great workout.🎉 I got 30 jump squats. My glutes are on fire 🔥

[@mariamabah7835]

Do not worry Sydney, it was full of joy down here🎉 I loved it 💗 This workout was exactly what I needed, and I'm going to try to do the same in all the other areas of my life as you had teach me and are still teaching me. I'm so greatful for everything ❤❤ Thank you so so much to you, Dustin and all the Royal Change Squad 💯✨ Love you with my whole heart. Have a wonderful day and weekend 😊

[@renarddavis4857]

Girl!! That was an ouchy workout!! Thank you as I shuffle up my basement stairs bc my bum bum is on 🔥!!

[@tiffanymarie1735]

i loved the glute bridge sequence today - thank you Sydney and team!

[@MegaVegetableJuice]

This was an impeccable glutes workout! I have a hard time connecting with my glutes but this one just hit all the right spots! Thank you as always!

[@keri8945]

Love, love your workouts! My daughter introduced your workouts to me and I’m hooked! You are fun, motivational and tough. Perfect combo. Thank you!!!

[@kimberlyodonnell7393]

TGIF thank you!! Great burn.

[@samanthawilliams9789]

Crushed it!🏋️‍♀️💪♥️

[@kerryd1856]

Missed strength training after all the cardio workouts. Felt so strong even though I'm full of a cold. Loved it!

[@melissafowler8934]

Loved this one! Got a busy day today so glad I was able to get this one done first thing!

[@tomjoiner638]

40 squat jumps. Enjoyed the burn of the entire workout!

[@sagime2506]

I was loving the intensity of this workout 😊, I imagined the squat jumps as 20+ 20 and 5 bonus.

[@brandiestalker9045]

Recovering from being sick, so couldn’t go full out. But always feels good to move.

[@delight743]

I always feel glad that I did a workout

[@HannahK780]

Crushed it! Happy Friday everyone 💪🥵🍑🔥

[@mansour0830]

I crushed this! 👏🏽 💪🏼

[@stephaniekhairallah]

Thank you Sydney! ❤

[@rikkishacandler614]

Did this one today for the second time. I’m on vacation and needed a quick, effective lower body workout but didn’t want to spend much time in the gym. This was perfect!!!

[@SLocky82]

Loved it!!! My favourite circuit was the back squats/good mornings. Thank you Sydney for continuing to provide us with amazing content at this hectic time of year....you really are the best!! ❤

[@margaretvanderhoek4292]

Crushed it. 34 jump squats at the end. Felt amazing. Thanks Sydney

[@sarashort1750]

Love your workouts! I create workouts all day long as a Physical Therapist assistant and so glad i don’t have to create my own!

[@annamariacianciulli1964]

Favoloso lower body,lo adoro,cresco e migliorò sempre di più, grazie a te Sydney,grazie di cuore,adoro la varietà dei workout e Embrace è favoloso,grazie Sydney,ogni bene a te e alla tua famiglia,un grazie a Dustin,al tuo team e you tube!!Favoloso lower body,super super top,grazie e buon venerdì a tutti!!!

[@ladybug8122]

That last set of squat jumps was burning!!😅. Happy Friday!

[@shirleystettler2328]

Thank you Sydney!!!! ❤

[@genburelle7824]

Crushed it! Today, I’m so proud of… me! For small things like keeping my chest up, my glutes focus, my breathing, keeping my knees in, and because I use my new heavier dumbells (my gift to myself before Christmas 😜). So I feel fullfiled and accomplished… now time to eat well, hydrate and enjoy my day! Tx for this workout again!!!

[@staceylouderback6911]

Quality of the minutes ❤

[@ger658]

38 and I am ready to believe in Santa cause that is more believable than me doing 38 squat jumps in a row. Thank you so much for an amazing year of workouts ❤

[@laurenmalmsten7007]

Really really enjoyed this quick burner!! Great set of circuits! It flew by!

[@amymarie1188]

Thank you so much for these workouts, Sydney. I’ve lost 10 pounds but utilizing your program and eating for my body type. I really appreciate you and your team. For their work, and dedication to helping others achieve a healthier lifestyle! ❤

[@jessicadack581]

Love Love Loved this workout!! Got in 25 squat jumps at the end, at 36 weeks pregnant! :) Saved in my favorites tab

[@ShaabanMAly]

I appreciated really your work out. Thanks, Sydney. A friend from Egypt.

[@constancedoyle7205]

My new favorite!!!!

[@kayevans2208]

Good morning Everyone! Happy Friday! Let's crush this glute and leg workout!

[@michellepettengill1004]

I loved it I couldn't connect mentally today but I'm not giving up!!! Thanks team for another great workout!!!!

[@alissabassitt2458]

44 squat jumps!! Ugh so close! Lol Awesome lower body workout! Thank you!

[@velvetyblue]

This one flew by, thank you Sydney!!!❤❤❤

[@cbalbierz2347]

That was a challenging workout. Got interrupted early on, so actually started it over from the beginning.