40 Minute Legs & HIIT Cardio Sweat Workout | EFFORT - Day 13

Let's work today everyone! It's DAY 13 of our PROCESS program and this workout is going to push you by working your lower body and giving you an incredible sweat!
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It's HIIT week so we will be working in circuits today going through 30 seconds of work and 15 seconds of rest for each exercise. We will complete 3 rounds of each circuit and have 60 seconds of rest between each circuit so I can explain the next superset to you. Grab your bench for split squats and your dumbbells, water, and a sweat towel!
The exercises:
1. Squat to Lunge
2. Reverse Lunge Knee Drive
3. Lateral Agility
4. Back Squats
5. Single Leg RDL to lateral lunge right
6. Single leg RDL to lateral Lunge left
7. Split Squat Right
8. Split Squat Left
9. Heel click squats
10. Tap back lunge to knee drivers
11. High knees
12. Back squat pulse
13. Knee drivers
14. Sumo Squat to Squat Jumps
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In this workout you are training with Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer, Fitness Nutrition Specialist, Women’s Fitness Specialist, and Stretching and Flexibility Coach. 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!
LEGAL DISCLAIMER: 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.

[@julianamartinez9737]

this was insanely hard! even as a person who works out consistently you kicked my butt!!!

[@elizaflores3146]

I crushed it 🎉❤

[@francesroth9729]

Great Workout! Crushed It!

[@mariequinn6657]

Killer & like the style.

[@kristen5682]

I started my first day of nursing school yesterday. I was feeling overwhelmed with everything that I will need to get done in one semester....BUT love what Sydney said about saying to ourselves what we said during this workout to get to the end. For me it was, "I am getting stronger. I can do this." One rep at a time, one assignment at a time, and one day at a time. Such a beautiful start to my day. Thank you!!!! ❤️

[@marilynmiller8670]

Congratulations on starting Nursing school. You are needed and appreciated by all. Whenever you feel overwhelmed if you can't do a workout go and do a stretch from Sydney.

[@shevonnedavenport7318]

So proud of you

[@iecherrooks4091]

Congratulations!!

[@blessingogunbanwo6803]

Congratulations on starting nursing school. It can definitely get overwhelming but like you said one assignment at a time, one class at a time. You got this 👏🏾👏🏾

[@christinabrown7332]

I can really relate to your post good luck with everything 🫶🏼👍🏻

[@blancaestrada4338]

I noticed in circuit 2, round 3, we did RDL into split squat three times!! Right, left, and right again. Not complaining bc I was more than willing to do it again!! :)

[@haleyriffe8131]

Me too...I haven't seen anyone else mention it though🤷

[@cassandrawilhelm4243]

Same. I thought I was losing it! Haha.

[@LeahM5678]

I yelled at the TV. And then just did squats again

[@wrush1968]

I thought I wasn’t crazy 😜

[@mariag4696]

OMG same haha! I kept "rewinding" and by the time I figured it out i just did it anyway!

[@almarodriguez1952]

😅wowww!! Loved leg workout 🏋️‍♀️

[@Sydneycumminghoudyshell]

Endeavor to send me a direct message with the whatsapp line📝. ♱𝟏𝟒𝟕𝟎𝟐𝟎𝟔𝟖𝟎𝟏𝟗 here I'll coach you on how I have been making daily/weekly income with the tips from Mavis ..... it's profitable and it's an open opportunity.

[@carolynlove6563]

I almost had to cry my way through this one but I got through it. This is definitely one to be proud of. I’m noticing my body is changing for the better but making sure I have enough fuel ⛽️ to get through these workouts is my next focus. I’m going to keep showing up everyday no matter what though. Happy Hump day!

[@jms929771]

Getting through this workout is ABSOLUTELY something to be proud of!

[@erinhurley5230]

I was right there with you on this one 😅 I almost quit 30 mins in but I'm glad I stuck it out until the end. We got this! Nice work finishing the workout! It was very challenging!

[@marianavandyk7614]

Love the workout

[@Sydneycumminghoudyshell]

Endeavor to send me a direct message with the whatsapp line📝. ♱𝟏𝟒𝟕𝟎𝟐𝟎𝟔𝟖𝟎𝟏𝟗 here I'll coach you on how I have been making daily/weekly income with the tips from Mavis ..... it's profitable and it's an open opportunity..

[@olakraszpulska]

does anyone else's heart sink when Sydney talks about a "fun" little finisher? About to do the work out!

[@sonamsodhi5042]

Crushed it ❤️ tough set!

[@Sydneycumminghoudyshell]

Endeavor to send me a direct message with the whatsapp line📝. ♱𝟏𝟒𝟕𝟎𝟐𝟎𝟔𝟖𝟎𝟏𝟗 here I'll coach you on how I have been making daily/weekly income with the tips from Mavis ..... it's profitable and it's an open opportunity,

[@kristinrobinson4511]

Who’s excited for leg day! 🎉 Let’s crush it to get to Rest Day! 😊

[@christinelamb1167]

I LOVE leg day!! 😁

[@saltyfrog.designs]

Zero motivation, 100% dedication...crushed it!!

[@mindysleasman9291]

Whew fun sweaty workout those squat heel taps were killer legs felt like concrete ! Kept going though

[@rachelhendry650]

Oh my that was insane Sydney but lots of fun too. My legs are absolutely spent! Well done everyone 🎉 we are strong 💪

[@heathergarcia1758]

Leg day is my favorite! ❤❤

[@Sydneycumminghoudyshell]

Endeavor to send me a direct message with the whatsapp line📝. ♱𝟏𝟒𝟕𝟎𝟐𝟎𝟔𝟖𝟎𝟏𝟗 here I'll coach you on how I have been making daily/weekly income with the tips from Mavis ..... it's profitable and it's an open opportunity,

[@reneegarrison8782]

I'm always working on my nutrition. Yes, I am one who does so well during the week, and then, over the weekend, I slack off. #nomore It's time to stay consistent 7 days a week!!! #crushedit

[@alishawalsh3917]

Love this, 2024

[@laurenmalmsten7007]

Woof, that was killer 🔥🥵

[@Papershoesintherain]

🔥🔥🔥🔥🔥😅 Oh my! Spicy!!! My legs will thank you tomorrow! Awesome workout!

[@jebertkankunga2339]

Great 👌 work. Thanks for pushing me Sydney.

[@lisanicholson5709]

EFFORT!!! Perfect Name!!! CRUSHED!!! 🎈🎈🎈🎈

[@joanmaunez4997]

Oh the sounds I was making during this workout 🏋️‍♂️💪🏼🙌🏻

[@jessica-4761]

Legs on fire! This was amazing, thank you Sydney!

[@Sydneycumminghoudyshell]

Endeavor to send me a direct message with the whatsapp line📝. ♱𝟏𝟒𝟕𝟎𝟐𝟎𝟔𝟖𝟎𝟏𝟗 here I'll coach you on how I have been making daily/weekly income with the tips from Mavis ..... it's profitable and it's an open opportunity

[@laurenmigdon4976]

Now THAT felt like an OG Sydney workout!!! 💪

[@seahaze77]

I crushed it!!!! YESSSS!!!! A mix of both strength and cardio. Love it!!!

[@Sydneycumminghoudyshell]

Endeavor to send me a direct message with the whatsapp line📝. ♱𝟏𝟒𝟕𝟎𝟐𝟎𝟔𝟖𝟎𝟏𝟗 here I'll coach you on how I have been making daily/weekly income with the tips from Mavis ..... it's profitable and it's an open opportunity

[@candacemontagnon9228]

Staying consistent, 5 times a week! Thanks for being there for me :)

[@christinelamb1167]

Consistency is key! 👍Motivation comes and goes, but consistency keeps us on the forward path 😁

[@elizabethwong3018]

Legs with cardio 🔥🔥🔥🔥🔥🔥👏🏼👏🏼👏🏼👏🏼👏🏼👏🏼

[@lyndseyduffy493]

Felt super strong today especially in the split squats 👍🏻

[@justinemcgill7136]

Sydney!!! Oh LAWD, this workout was no joke and I loved every second of it. Week 3 let's go people👏👏👏

[@sagime2506]

Such a burner, my sports bra is all sweaty✌️

[@sarahsabin1921]

I crushed it! Despite baby joining in again this morning!

[@adeleclutties3114]

If you know HOW, ACT on it NOW....CONSISTENLY🎯👌

[@Sydneycumminghoudyshell]

Endeavor to send me a direct message with the whatsapp line📝. ♱𝟏𝟒𝟕𝟎𝟐𝟎𝟔𝟖𝟎𝟏𝟗 here I'll coach you on how I have been making daily/weekly income with the tips from Mavis ..... it's profitable and it's an open opportunity.

[@ashleyschurman688]

My father-in-law was diagnosed with a brain tumor last night and things have been very stressful, worrisome, and anxiety ridden. I took the day off from work but told myself that I would take the 40 minutes to do this workout, to stick with this routine, as I know how important it is for my body and my mind. Thank you for this 40min distraction and gift of health.

[@hollybailey2812]

I was tired today! But I finished and I crushed it! Like Sydelney always says.... you will probably surprise yourself if you just show up!!!!!! Thanks, Sydney!

[@hmarsh113]

I'm working on not being intimidated by heaver weights and stopping telling myself I can't life those heavier weights. Changing my mindset is hard, but I know it's totally worth it! And I'm worth it.

[@suzannesb1691]

Gosh Sydney I have to listen to your talk twice= YOu are so right spot on! It's killing me! Thank you - I needed someone to say that!

[@GardenGal365]

Day 13 Crushed!!!

[@valerie-nk9th]

Listening to Sydney's advice on split squats today reminds me of a meme I saw recently that advised to always look down when doing them, so your tears fall directly on the floor, instead of dripping on your clothes. 🤣 But, I want the quad focus, so I deal with the tears.😄

[@julianamartinez9737]

down bad crying at the gym indeed!! haha

[@angelarogers458]

This was a really tough workout for me. My legs were shaking afterwards. Kick ass workout!

[@daecochran9600]

Whoa! Great workout. Hope Dustin's appointment goes well today.

[@malgorzatawozniak7815]

O my!!! It was hard but I made it! Thank You Sydney for pushing me!❤

[@RemoRametsi]

WOW 🥵🥵🥵My legs feel like jelly. This workout was tough but I KILLEDTT IT 💪💪. Thanks Sydney 😊 You're the best ❣️

[@dianemcclamroch4332]

Sweating old school Sydney Style

[@findyourhumans5621]

Wow!!!! I did try. I try so hard to show up today. And I did it. It’s been amaIZnf.

[@Artpoetx]

I did actual split squat lunges today!! Split squat lunges WITH THE BENCH!! WITHOUT PAIN!! So proud of myself! I feel strong with rubber legs! Thank you Sydney for showing up and creating this program.

[@dotzullo4401]

wow wow wow my legs are toast!!! Great job everyone!!! Who is strong? We are strong Thanks Sydney

[@lindseymccue2686]

Crushed it!! LEGS ARE CONCRETE ✔️ consistency place!! #knowledgeispower. Hope Dustin feels better btw!! 💯🙏 BALANCE!

[@alaurasharp4907]

Crushed it! Legs are doing the wobble!

[@colette2851]

Great work out. Amazingly my 10 week granddaughter slept beside me as I worked out- through all my huffing and puffing. I was sure she would wake with the heel clicks or the high knees.! Thanks Sydney .Will head off for a good swim to stretch out later. In the meantime drinking plenty of fluids to counter all the sweat. Have a good day

[@iMiss_K]

👍Enjoyed this leg day session this morning, great variety and not gruelling. Loved the energy from Sydney too and the motivational speech at the end!👍

[@michelleguzman4427]

Legs...Legs..Legs on fireeee!! Crushed It!!🔥

[@gretchenschurman7399]

I did not want to get up and workout this morning but I did anyways and I feel so good after this. (Even though I'm excited for a rest day tomorrow 😊) this week has been tough for me mentally but we're going to push and keep up the effort!!! Crush it everyone!!

[@almablinn9755]

Way to push through! Yes rest day tomorrow!!

[@lieslhelland9379]

Crushed it! I took my rest day yesterday, so I did this one a day late and phew!! That was such a good one!

[@Memep1918]

This was rough..I didn't want to workout today, but I pushed myself and I feel so good that I pushed through

[@ferzitahh]

Oh my god, that one was deadly! I don't know if it was me who was feeling weaker today, but oh my gosh, I barely finished it, but I got it!!! Love your workouts Sydney. I don't follow the calendar strictly, but I always mix it up with my gym workouts and pole dancing :)

[@angelaalmeida2734]

I am working on my online business! I crushed it today. Thanks Sydney 🙏💪🥵

[@kimberlyhayslip1660]

That leg day was brutal! But I CRUSHED it! I am so proud of myself for hanging in there and I was able to do non-modified split squats without stopping! Felt so strong!

[@amycostello5043]

Sydney you are an absolute amazing inspiration!! I love love your workouts!! Even the days that been long and a nap sounds better! 😂 Your talks after the workout are so helpful and inspirational! It all helps me stay focused for my own fitness, being a mom, wife, PE teacher and coach!! Thank you for all you do!!! Crushed it today!! 😁

[@jacquiestamper8189]

If you haven’t crushed this leg workout you need to! It was everything 😅🔥🔥🔥💯

[@Maddyp17]

I live for the end of workout motivational speeches

[@prettypurplesparkle]

My fav leg day of all so far!!! All of the circuits were my fav. Loved it crushed it!! 👍🏋️‍♀️💪🔥🥵💦😁💜🦸‍♀️

[@taravandermolen6382]

Favorite workout so far! Burned almost 300 calories. I love the cardio mix in it. Thank you Sydney!!

[@addisonkasmarek5457]

Burner!! Wobbly legs 😮💪

[@bethanyojalehto2356]

I almost stopped at the 30 minutes mark but I'm so proud I didn't! Wow! I did it!

[@jern-]

I had mad heartburn this whole workout… took my mind off the leg burn for sure! Silver lining 😂

[@roshi2130]

Today was a just show up and move kind of day. Proud of myself for doing that.

[@emilymcdermott380]

Sydney's Daily Wisdom (31:36): "Your current hard will not always be the hardest thing. Right now it is, and it won't be if you fight through it for a while." I have definitely been stuck in not taking action in certain areas of my life because I perceive that they are too hard. This is a great reminder that my current hard won't always be, but I have to fight through the resistance to get to that place.

[@lisatowle9337]

Great advice by the one and only Sydney! Good luck with your battles.

[@emilymcdermott380]

@@lisatowle9337 thank you!

[@jms929771]

The sweat is falling!!! ❤❤❤❤

[@mohanavamshigudepu6084]

My legs are on fire, great work!! Crush this everyone 👊🏼👊🏼

[@change4me]

Whew made it through!! 🙏🏼🙏🏼 wanted to stop, loss balance at times…progress over PERFECTION ❤❤

[@tracifreitag4197]

That workout was SO insane in the best way!! 🎉 rest day next, thank goodness 😂

[@ayoowolabi716]

Crushed it with wobbly legs😅. Thank you. Hope Dustin is feeling better. Keeping him in our prayers.

[@jennifermoreno4834]

Man, did I walk in here not in the mood. I just put one foot in front of the other and started moving and didn't stop. That's all it takes. Thank you for the challenge, Sydney!

[@judyelizabethart]

Wow! This was hard and AWESOME! Glad I did another Effort workout. Looking forward to complete the whole programme even if it is in my own time.

[@allisonsansone4114]

Your motivation got me through! Legs are on fire! 🔥

[@RoundyP]

13 of 65 What a workout!!!!!! WHUUUUUUUUUU

[@MelissaCapriotti]

Loving this program! Legs are beat!

[@racheletherington4312]

WOO HOO - added it to a 10 min glute band, which had killed me and a 10 min core so feel amazing now - that was tough and fabulous! x

[@jsutera654]

Loved the format for this one, I'm breathless and spent - so good!!

[@user-xn2eq3wz9s]

I have to say the process program is my absolute FAVOURITE right now!!! I look forward to exercising! Thank you Sydney!!

[@75JayLady]

Crushed it!

[@jessicaleon15]

Omg I sounded like a child who didn't want to go to bed lol I did not want to get up to do leg day my least favorite lol. I'll eventually learn to love it soon!! BTW my husband pulled me out of the couch and started the video and we gotter done ✅ now I feel great knowing I don't have to do it later 🤣

[@veronicahancock3245]

That is a GREAT Partner! Great job!

[@jessicaleon15]

@@veronicahancock3245 thank you 💕

[@sarafbourque]

I wish I would have thought of videoing myself through this process of a healthier me. I did something different tonight during split squats, I always struggle, but tonight I did it with ease! Not just that, usually by the finisher I’m ready to tap out, but always push through…tonight I found it easy and wasn’t collapsing! STRONGER!!!! Crushed it tonight!

[@Sydneycumminghoudyshell]

Endeavor to send me a direct message with the whatsapp line📝. ♱𝟏𝟒𝟕𝟎𝟐𝟎𝟔𝟖𝟎𝟏𝟗 here I'll coach you on how I have been making daily/weekly income with the tips from Mavis ..... it's profitable and it's an open opportunity

[@majormoku]

Way to start the moening!! Woooo!! 🙏

[@peggyyounggren9409]

Wow! Felt the burn. Sleep has improved last two nights!

[@kelseyxavier]

I have jello legs… BUT IM SO HAPPY I DID THAT! I can feel my legs getting stronger and stronger!

[@yvonnejeanneret6548]

So glad you put the countdown on the screen. At 4:05 I said “I’m done!” Then I noticed there was only 4 minutes and said I can try for four more minutes and sure enough I did it!

[@jennyferpuentes9640]

This was a crazy workout! Wow! Thanks for this. ❤❤❤

[@sharonibironke2163]

This is my second workout for the day, and every minute was painful! But thank God I pushed through! Yaaaay! It was really tough very much so on my mind but I just knew I couldn't stop! Very happy 😊

[@lisasheets9629]

That’s was wonderfully challenging! Ready to educate myself on eating for my body not just eating nutritiously.

[@jolenemeanor954]

This is one of my absolute favorites! Thanks Sydney!

[@judybradley6087]

Working on split squats…won’t give up!

[@crystalchappell2803]

start and be consistent... Thank you Sydney!!🔥🔥🔥

[@amychristianson5376]

Tough, but awesome!! And it flew by!! 😅

[@susanfernando4260]

I worked out for about 30 minutes and was like I hope this is over 😅 I saw that I had 11 minutes left of the workout and continued...I almost quit but did not! This workout was a true challenge for the mind and the legs! Amazing! Thank you as always Sydney! Hope that Dustin is on the mend:)

[@Whit_Lin]

I am a sweaty mess. Trying to catch my breath. Thank you Sydney!

[@lauras7209]

I was SOAKED with sweat!!! Felt amazing!

[@racheldiiazd]

This was the best at-home workout video I think I've ever done, thank you so much. I was scared to do a longer leg day workout (I usually do 20-30min), but your motivation and kind affirmations really got me through. and, it was structured so well! Loved the exercises and pacing. Definitely challenging, definitely took a couple pauses for a breather, but so excited to try again & see my progress over time!

[@DaraCato]

Another great workout, thanks Sydney!!! I am drenched 🌊😂!