40 Minute Glutes & Legs Strong Workout | PUMP - Day 3

Today is a legs and glutes workout so be ready to turn up the intensity! We will work for 30 seconds at a time and complete each exercise 3-4 times each. I am showing you modifications this month with resistance bands so make sure to grab your bands if you will be out of town because you will be able to keep rocking with me too! I used anywhere from my 15 pound dumbbells up to my 50 pound dumbbells so grab yours if you're ready!
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The exercises:
1. Goblet Squats
2. Walking Lunges
3. Romanian Deadlifts
4. Walking Lateral Squats
5. Kettlebell Swings
6. Single Arm Squat and Squat jump
7. Glute Bridges
8. Side plank Leg raise
9. BGS
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In this workout you are training with me, Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer and Fitness Nutrition Specialist. I am a fitness trainer in Charlotte, North Carolina and was a Division 1 athlete at West Virginia University where I was a national qualifying high jumper. I use my knowledge from my NASM certifications, bachelor’s degree, nursing school experience, and my elite athletic background to lead you through workouts designed to make you a stronger, more balanced athlete. My goal is to get you closer to your goals with each workout!
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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.PLEASE CLICK HERE and subscribe! It helps us continue to be able to make videos for you all here every single day! kzbin.info...

[@sydneycummingshoudyshell]

I am so proud of you all for crushing this workout with me! I started with zero motivation and by the end I was SO PROUD of myself and felt so much more motivated. I just want to tell you that so in case you are reading this you are looking for motivation, I'm here for you! Let me know if you felt that way today too!

[@chadgallo231]

You keep us coming back every day! Stronger bodies, mind & souls!! You're the best!!

[@VMC104]

The only reason I hit play after working twelve hours today was your IG story and knowing I’d feel better after! Thank you, Sydney!

[@sydneycummingshoudyshell]

@@VMC104 I’m so proud of you!!!!

[@martagecovski9711]

Thanks Sydney! I needed this today. And thank you even more for no pulses and holds 😂

[@lynseypayne]

I stopped my rest day as it was my nans funeral yesterday and I’ll be honest I didn’t want to do this one I also had zero motivation and I cried all through it. I think it helped me let go of emotions plus it made me keep going as I knew I could let myself down or Sydney. So thanks for the amazing motivation through the workout and at the end . Bless you

[@mariamarley4480]

Thank you Sydney! I am 64 and in the best shape of my life because of you! It’s never too late!my body may not be perfect but I feel healthy and happy!, you are beyond a great inspiration to someone’s life! God bless you!,

[@traceyferguson3643]

Good for you! Age doesn’t matter. It’s how you feel. Keep up the great work!

[@angiemiller8627]

Im 56 soon to be 57 and ditto to what you posted! Sydney is the best!

[@farrahmcclarity]

So true💕She’s amazing and so are you!

[@kyleemorrison9814]

you are such an inspiration- seriously!! i’m 24 and my one of my biggest goals is to be able to say exactly what you said right there^ to be happy and healthy all of my life! fitness is life long! how encouraging we all get to pursue this together!

[@richthompson1234]

61 bloke from the UK, same here.

[@jasminereilly2164]

You guys…. I did a split squat with proper technique and holding a weight! I did body weight the first round and ended on 15lb by the 3rd round. I cried. I’m so proud of myself and thankful to Sydney for her coaching and encouragement. I started doing split squats on a bench about 2 months ago. I’ve been looking forward to this day when I felt comfortable and balanced enough and strong enough to do it with weights! I can’t wait to work up to 20lbs!

[@lashayanesmith1019]

👏👏👏👏👏👏!!!! I felt that way when we did single leg dead lofts. I usually stick with 10 to 12 pounds....I challenged myself to 15 and felt awesome. Kudos to you!!!!!

[@cdipsingh]

I did too! And i cried too! I bawled like a baby! Ive had a knee issue and when i heard we were going to do split squats i groaned discouraged...but i tried it with 10lbs...then 15...and i bawledd... Go girl!!! We got this!!!!

[@jasminereilly2164]

@@cdipsingh good job!!!

[@AmethystXinnia]

I legit cry after every workout because of how accomplished I feel so I can definitely relate. Congrats on the progress, hope you are killing it now 7+ months later!

[@lee_yuhhh]

I gotta say, I absolutely love the colour format for this programme. The light pink and orange combination is so bright and energising!

[@annhering6671]

I remember when I could barely keep my balance in a split squat without support- today I used a 25# dumbbell. Keep working Squad!💪🏼

[@chelsea476]

I’m loving these workouts; however, please leave the modifications window up longer. Since you don’t demo these live, they are sometimes missed during transitions. Thank you for all your hard work!

[@kepop98]

Restarting this program. On Day 3. Dying at the gym. Tired. But man, I forgot how much I LOVED PUMP. Thanks Sydney!!

[@ddot9566]

I've been working on my diet to reduce bloating and feeling lethargic. The last few days have been some of my best workouts. Not dealing with bloat makes it so much easier to push myself. This was such a good workout. I've really been feeling the pump from this program. I don't know how Sydney does it, but she always puts together a program that does exactly what it says it will do. Thank you Sydney. And thank you Dustin for the graphics. I'm loving the color combination for this program.

[@MsErika1226]

That’s wonderful!! Do you mind telling what you found that helps for you for bloating??

[@ddot9566]

@@MsErika1226 Totally! I think my bloating is a combination of things and stress doesn't help. For just regular bloating, I like to drink a soothe your tummy tea. That really helps. If it's moderate to severe, I'll do some belly yoga that concentrates on bloating and digestion. If you look up "yoga for bloating" on youtube, there's a lot of options. My favorite one is by SarahBethYoga. My bloating got really severe a little over a year ago, so I was recommended the FODMAP diet. I was super desperate, so I gave it a try. It's an elimination diet to find out what foods, if any, are triggers for bloating. That's for more extreme cases though. I found it to be helpful though I wasn't able to finish the whole course because because I moved. I am more careful with certain foods though. I would go the tea and yoga route first and see if that helps. Best of luck! Bloating is a pain in the butt to deal with.

[@mansishah5688]

Waiting here to tell you that you are a blessing and super amazing love u Sydney . Best trainer ever. #1

[@sydneycummingshoudyshell]

Ah thank you so much! I hope you crush the workout!!

[@amandajohnson8458]

You are a life changer and soooooooo inspirational 😍 I tell everyone to subscribe to your KZbin..... it will not disappoint!!!!

[@mansishah5688]

@@sydneycummingshoudyshell yes I crushed it. And your reply helped me pump it up even more! Feeling stronger than ever. Happy Diwali ✨ 🪔

[@cosmicwolf4785]

It is so hard to be proud of myself, to believe in myself. Thank you for pushing me dear Sydney!!

[@addisonbaele6301]

“Love the person getting you to your goal!!” Love that Syd! Thanks for helping me love myself in this journey!❤️

[@suecampana8790]

I am nearly in tears! Today I did Bulgarian split squats!!! I've always struggled, and more often given up when Sydney includes these in our workouts. But today...I DID THEM, body weight but full, effective split squats!!! Sydney, thank you for your encouragement :)

[@KristenPolzien]

So grateful for the challenges that Sydney offers us every day. Today I needed this joyful challenge to elevate my mood and energy. And it did! More than I expected. Here's to US for showing up stronger every day ❤️🌟💪🏽

[@jennaoliverx]

I think this was the first time that I teared up during the end speech. After recovering from an ED and illness, my body has changed drastically. And it was eating me alive today. But I also showed up today when I wanted to quit, and then I made a personal best in my weights. The journey right now might be hard, but I'm so fortunate to have such a positive space to visit in this community and these workouts

[@sheenaboyd3630]

Your talk today reminded me of the Chinese proverb - The journey is the reward. Thank you for this fitness journey!

[@julianadolski1742]

Ahh, this workout was so empowering 🥰!! I can’t believe I crushed it with 30 pound dumbbells with the split squats at the end! We don’t realize how strong we are until we look back on the journey that got us here. Thank you so much for your love and dedication, Sydney ❤️!!

[@jsutera654]

Damn woman 30 lbs with split squats at the END of that workout? You are awesome!!

[@julianadolski1742]

@@jsutera654 thank you!! im super proud of you for crushing it too!!

[@rhonijobarnes8459]

That is Awesome!!! I pushed myself with heavier weights too! I am always a little scared of leg day 😬, but it is always my favorite. No one pushes or makes me work harder than Sydney, that's why I love her workouts so much!

[@julianadolski1742]

@@rhonijobarnes8459 I can totally relate to leg-day intimidation! I DREADED leg day for a long time until I started challenging myself more and realizing that I CAN get stronger. Something that has helped me alongside Sydney’s encouragement is not setting high expectations of perfection for myself, but instead reminding myself to celebrate my health and strength in my workouts by doing the very best I can. Being kind to ourselves pays off so much ❤️!! I’m so proud of you for showing up to something that scared you!! Keep it up ❤️!!

[@bahiyyahabubakr5056]

Me too!!! That was my personal accomplishment, 30lbs for split squats!!! Super proud of this squad❤

[@delight743]

I wasn't feeling at all like working out, I've been procrastinating it all day. I am so glad I accomplished this workout today

[@katiemeyer5718]

you got this !!😊💪

[@jessicamcintosh9008]

I used to HATE Leg day. Sydney has taught me to flip the script. Now I think of it as a way I can get stronger!!!

[@zoegardner9540]

I come along and comment just to boost these videos after watching them because I really hope more people will find them because they are just SO GOOD. Sydney's words of wisdom really hit home with me today. Great workout, I'm loving Pump so far! (following on a couple of weeks behind as usual!)

[@susanborchert1164]

6/1/23 came back to this program because I dread the current program of 3 minute work periods. Instead of feeling like a quitter or dropout I changed my mindset and told myself it’s okay- I’m still working out 5x/week with Sydney- I’m just revisiting old workouts I enjoy more to keep me going. ♥️♥️♥️

[@simplebyemmy]

Sydney's Daily Wisdom (15:46): "Every single one of us has potential to challenge ourselves, to get stronger…There’s no prerequisite that you have to be at to work out to get stronger.” (42:39): “You gotta love the person who’s getting you to the goal.” (43:31): “You don’t deserve to feel mad at yourself about things that have happened in the past, or mad that things have happened to you. You deserve to feel happiness and pride and strength in the way you’ve been resilient, in the idea that you knew you deserved better, you deserved your best.” If life is the journey, and we aren't finding joy in the journey between our goals, then we aren't enjoying our life! I am proud of my former self and my present self for making the decision to prioritize myself and enjoy the journey along the way to my goals.

[@susanhowland2682]

So funny how I’m reading the comments about the split squats. For some reason those have never been my favorites but today I felt so strong doing them and didn’t struggle with balance or my form. I guess I’m not the only one who struggled but it appears we are all growing stronger each day!!! Thank you Sydney and Dustin. Also Sydney thank you for the honesty about the days when working out if a struggle. I haven’t missed a day of any of your programs this entire year!!!! So proud of my consistency and you providing me the tools!!!!

[@monika-fu4ht]

Today was the first time I did the split squats with confidence and weight in the last set. It felt so good to see the progress. And congrats to you for feeling the same way :)

[@susanhowland2682]

@@monika-fu4ht way to go!!!

[@mitchseguin4959]

I reached 65 two weeks ago and this site is part of my daily routine.

[@Cabjcb]

So grateful for this lady. She has pushed me to limits that I did not think were possible.

[@Sarah-pc5wj]

Following along with Arise and it has been so much fun (and challenging. I am constantly sore). Thank you!!

[@TheBeaver06]

Ohh my word the Rainbow Arches ………. Thanks so much for making me believe I can be strong again after my injury xxxxxxb🇬🇧🧜‍♀️🍀

[@missyreece8268]

I lost myself a bit back. So the things you say at the end are really helpful. Thank you for all you do. I cried yesterday when I finished because I felt like I lost my inner strength. You remind us that we aren't failures. ❤❤

[@aboutannie]

Today was tough to get motivated. Once I started I got into it and before I knew it, the workout was over. That was tough and tomorrow’s rest day has been well earned. See you all on Friday!!!

[@Sirivaax]

My legs are on FIRE 🔥 Nice workout!!!! Split squats will make you check your body’s center line and ask you to not crisscross. You are amazing Coach SC❤

[@staceylouderback6911]

I’m worth it! I am so much stronger emotionally and physically! Blessings did come from Covid for me. …. I found you and your channel.

[@elizabethdarby2012]

I usually dread leg day Sydney but after completing the last few months of challenges, today was great! Yes my butt and thighs hurt and ill feel it tomorrow but mentally i feel awesome! ❤️❤️❤️❤️

[@stephaniewalker712]

I love this lower body workout! The 30 second work periods really make me push past my limits!

[@katherinerodriguez6175]

YES SYDNEY I AM WORTH IT AND PROUD OF MYSELF....AND ALL OF YOU!!!

[@lindaharrison3327]

That band sequence on the floor was killer!❤💪

[@seedspawsandyogagilljim7915]

crushed it... showed up, didi my best , got my thoughts into a much more productive place... this is a journey.... have a great day guys

[@elizabethnguyen855]

3 years ago I could only motivate myself to do 15 min daily of Sydney’s videos. The progress I was seeing motivated me to keep going and gradually increase the lengths of my workout. Now I can say I’m definitely in the best shape of my life thanks to Sydney. 👌👌 she’s a great motivator.

[@karpar384]

sydney literally has me crying after every workout. im so thankful 💖

[@carriesandoval649]

Just finished this workout for the second time and I feel like we can all come back to this one, if nothing else, for the motivational speech at the end. The workout was AMAZING and I even pushed up in weights with my split squats... but that motivation at the end is something we ALL need! Thanks again Sydney and Dustin for helping us all believe and love ourselves for where we are and where we are going!

[@stephaniephan1169]

Love yourself along the journey - this is the key to happiness and wellbeing. It starts with self-acceptance and self-love, we are all evolving into the best versions of ourselves. Thank you for your love and dedication, Sydney and Dustin! We have so much love and respect for all that you are and do for all of us.

[@janieturner2106]

I’m so grateful I get to call you my trainer! Blessings Sydney.

[@marthabrito9390]

thank you so much! I am 58 and getting stronger thanks to you!

[@kristengribbin3812]

Wow! That flew by! ..right up to the last two exercises. Glutes are on 🔥. One note, the white numbers on the yellow background make it hard to read the time left, unless that's the point..

[@melissacordero9021]

Hi Sydney ! I miss my PUMP workout yesterday I did not have Internet for one day 🙁. Thank you Sydney you are so motivated to us I can't miss my workouts you are part of my life every morning is my routine I feel happy ,and strong .🥰👊🌺😘have wonderful day everyone.

[@christinastotts5915]

I’m grateful for today’s workout because I worked through some negativity that I had felt going into today’s workout. I had a bad day yesterday and I needed today’s workout to reset my mindset. I’m going to take a mental health day today to take care of myself. Way to go to everyone else who did this workout with me today!

[@barbaraaddario7668]

Her pep talk had me in tears!!! 🙏🏼💪🏻

[@toyking03]

Took a rest day on Wednesday and came back focused today! It's ok to give yourself Grace 🙏.

[@ellefirebrand]

Those supermans at the end of the burnout were killer. Sydney, thanks for inspiring us every day!

[@jsutera654]

I watched Sydney's workout preview on instagram last night before bed and her motivation was SO inspiring. Here I was, ready for bed and she'd just finished filming our workout for today. If SHE can do THAT, I can certainly get up and crush the workout she worked so hard to create for us no matter how tired I felt when the alarm went off this morning. MAN I needed that giant dose of Sydney inspo this week SO SO MUCH. And also on my favorite day of the week - leg day! Thank you thank you!!

[@vanessacastro7300]

I felt like crying at the end because everything Sydney said in this workout resonated with all that's going on in my life. Thank you for this.

[@amandachanda]

Love the message of its good to keep evolving and be better versions of yourself. The world doesn’t often send that msg so really nice to hear it here.

[@stephaniejohnson4648]

I'm proud of showing up every day with you for Years now!!!! Long time and I feel good!!!!!!!!!!! 🥰😍🥰😍🤩😍🤩😍🤩

[@roseobrien6685]

Thanks for the inspirational words! I've had a busy day, but I still found time for a workout because I'm worth it. They always help me to feel better about myself and life.

[@pranavkakkar7637]

Did this for ARISE and legs are on fire!! Crushed it!!

[@mariel5068]

I am so loving the diversity in this program! Thank you for showing up for us on the days its hard!!!

[@delianunez2587]

So grateful......so grateful..... Finally caught up.....Happy Thursday ! Lets crush it!

[@kassieriley5906]

Fav workout so far in PUMP wow i feel sooo strong after this and yesterdays workout!!!! My glutes are gonna be sooo sore tmrw!!! Excellent workout!!! I am proud of myself and all of YOU!!

[@gracesoborski1889]

Crushed it! Feels so good to get back on schedule. Here’s your reminder to TAKE TIME OFF WHEN YOU NEED IT!!!! Take a break but know the date when you’ll get back to your workout schedule. ❤️👍

[@billybile]

Debated whether or not to do this workout today. It was between this one and your 45 min leg circuit. Wasn't feeling really good today so I decided to do this one. Was not disappointed. The band work was brutal laying on your side. I had my hips up off the mat until the last round. Whew! Girrrrl. Was all I kept saying. The bulgarian squats are always something I like to work on. Thank you for showing us how to get the proper positioning I always struggle with that. Loved the jump squats in between the lifts as well. 58 here and have been working out ever since I was 16. Thanks Sydney. 💕

[@kaylamartin5466]

Your motivational words at the end are my absolute favorite part of your videos . Thank you Sydney so much

[@maddiejaneec]

Really loved that resistance band over the leg move! I don't usually like leg days but this was a good one 💪

[@caseykoroshec7594]

I made it to 25lbs on the Bulgarian split squat today! Thanks, Sydney, for the challenge: “Do you think you can go up? Let’s try it!”

[@heatherkeogh263]

Woah!!! Those rainbow arches were difficult. Anyway you modify those - you will feel it. Great workout and I am proud of my dedication, motivation and effort. Great job to all who pushed today. I, you, we are worth it!!!

[@Rachel-qr4th]

It’s always a great workout with Sydney Cummings!

[@genevieveshyiak7739]

I loved the glutes and legs combo. My glutes were on fire during those rainbows! Thanks for the great start to my day!

[@vanessalarson3913]

Very proud of myself and the squad for showing up and crushing it

[@coralinespooky6050]

I am thrilled, thank you for everything, was very surprised when I noticed that my bottom is no longer so flat, but is really showing itself to its best advantage and has become nice and round. A cheer for the leg day😁👍🏻

[@Sirivaax]

Wow! This workout got better every rep! Thank you Coach SC for kicking ass 🙏🏼

[@Lexus15207]

Super excited that I am able to do split squats! I do them on the floor BUT have improved so much I am BEYOND excited. Thank you so much Sydney and everyone else who sticks to her workouts! Much love, stay safe and healthy everyone

[@patriciasimmer4980]

Been a little behind and I'm so glad that I came back to this one. I have a long way to go in being my happiest self, but Sydney gives me (and all of us) pure, loving encouragement, and I didn't know how much I needed it today. I was in tears of gratitude at the end.

[@cheriedavila72]

Wow that workout was fun but my legs are thanking you for this challenge!. I crushed it and I love your words of wisdom at the end because it’s what keeps me going through this journey with you!. I’m so proud of us women and men yo be apart of a group where we are loved and not judged!. Can’t wait for our workout Friday. Everyone have a blessed day and have a good rest day tomorrow ❤️💪🏽

[@melindasprinkle6]

WHAT!!!! just happened. This was sooo good!!! Loved it, Sydney!!! Whoop!!!

[@MadiBarness]

Done ✅ I finished this a couple days ago but forgot to write my review. Overall it was a good workout! It was intense enough but it wasn't too bad where I was incredibly sore the next day. I'm glad we got a glute workout because I'd been doing another challenge aside from this one for my booty.

[@enomismarie]

Sydney, I’ve done your workouts before in 2020, but I’ve had such a crazy stressful year in 2021 that I haven’t worked out as much as I would like to. However, in 2022, I’m going to do your workout programs for sure this time! I absolutely LOVE your energy. You are one of my favourite coaches here on KZbin. Please could you make more kettlebell workouts??

[@shannonhardiman1954]

Another great leg and glute day! Pushed myself and added bands to the weights! Thank you Sydney for all your encouragement and motivation

[@kristenhathaway7552]

I am loving these November Pump workouts already. Lots of weights not as much cardio. Thank you Sydney. I’ve been with you since March 2020 and your workouts have changed my life!! ❤️

[@erinobrien1005]

CRUSHED THIS ONE! I wanted to call it quits at the glute bridges but Sydney saying "I can" instead of "I don't want to" helped push me through. PUMPED up!

[@banderson6533]

Your comment about loving the in-betweens of a goal struck home for me. We can be so focused on the end game that we miss the beauty in-between achieving a goal. No matter what it is. Thank you for all you do, and your words of inspiration.

[@poppythesufferingvegan1856]

PROUD OF ME!!!! CRUSHED IT!!!!!

[@vanessarepetto8629]

Hey hey I have the best at home virtual trainer ❤😅. Sydney thanks for getting me in the best shape & fitness level at 46 💪🏽 feeling so strong. Used to struggle with single leg RDL on bench but to my surprise I was able to do with a 22lb kettle woot woot!! You rock.

[@melissaboyer167]

Feeling proud and grateful!

[@deesilva2993]

I've just started this and I am PUMPED! I love the support Sydney provides!

[@SheIsCurvyStrong]

Re-did ft his one today. ..no time for 50min Just as awesome the second time I felt so much more coordinated and strong

[@Susanani2]

I did a glute workout that I hadn't done on Monday and I still feel sore. I hope I'll be able to do this one tomorrow

[@kavitad1224]

I have a shoulder injury so I did not use weights but stiil it was quite a good workout. I am feeling the burn now

[@64sanjose]

I loved mixing Glutes and Legs. This was a challenging workout and I was ready for every challenge and added heavier weight when I could. Thank you Sydney, I am grateful my body can do this and grateful to you.

[@jelainedixon6754]

Loved this leg day! Thanks for all your encouraging words💕

[@kristalyoung4086]

Thank you Sydney for those encouraging words and for all of your workouts!!

[@emsamansky]

I usually don’t get super sore, but I did an old Sydney cardio workout this morning and boy did I feel my legs! I like the combined day; just get it all done. I even got a PR for swings.

[@whitneylindquist456]

Crushed it! Loved using the kettlebells today. That was a fun mixup!

[@dmds2824]

Great workout today!!!! I was finally able to complete split squats using my bench. Not sure why that’s been difficult for me, but I did it today!!!!

[@kristelld5649]

Thank you for everything Sydney!! I love you!

[@Lisaplulu]

Yes!!!! Moving forward with this awesome group!!!!

[@jessica23claire]

Damn Sydney, this one was killer! I'm so proud of myself though, in some of these workouts I was flinging around 10kg weights like they were nothing! I've really come a long way since I found your workouts - when I started I could barely do one of the 10 minute workouts, and now I'm smashing these 40-45 min ones!

[@sydney7453]

Thank you for helping me love myself as I work towards my goals ♥

[@nora7232]

Thank you Syndey for showing up for us today. Sending you love and light.

[@deirdremunnelly5631]

Thank you Sydney,my confidence is improving in what I can do with my foot injury.

[@jeslynestep1034]

The words you spoke about moving forward and being resilient from the past hit me hard. I know that I have done this for myself, I just don’t remind myself enough. And hearing during the vulnerability after an amazing workout was exactly what I needed. Thank you.

[@elmieostique9006]

I'm on day 3 🥵🥵 I believed in myself, I believe I can finish this workout without stopping. 💪💪

[@jamesandvicki07]

Thank you for showing up everyday! 💜💙

[@chongmanting]

thank you so much!! love the talk about loving the person who is on the journey !!