40 Minute Lower Body BURNER Workout | PRE - Day 2

Get ready for an epic legs and glutes workout-grab a set of dumbbells and a light glute band...all fitness levels welcome!
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In this workout you will be working for 1 minute per exercise and complete two rounds for every move. You will alternate between two exercises all the way through the workout and we will have one minute of rest in between supersets! Dial your intensity back to 50-75% of your max intensity to make sure you can work the entire work period without stopping and we are going to rock this workout together! Our training tempo today is 4-2-1 and I will show you what that means in our workout!
The Exercises:
1. Goblet squat to single leg drive
2. Walking lunges
3. RDL to lateral lift
4. Lunge and pass through
5. Glute Bridge Pull Throughs
6. Kneeling kickbacks
7. Left leg clam shell open and extend
8. Right leg clam shell open and extend
9. Kneeling squat stand up to calf raise
10. Curtsy lunge to plie squat
11. Back squat close to wide
12. Sumo squat with low ROM
13. Lateral lunge glider series
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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.

[@sydneycummingshoudyshell]

WHAT A BURN RIGHT? I am so proud of you all, let me know what you think of the workout brief in the beginning of the video, I thought this would help you get ready and then jump right into the workout!

[@mattogston1849]

Jello legs!

[@dianabergbauer2690]

Legs are not my favorite BUT I really loved this tempo and the core stabilization!

[@kevkage8115]

Love the brief up front - appreciated that change!

[@hilren21]

I loved the beginning brief. I listened to just that at work so I knew what I needed for the workout when I got home.

[@chelseawynn1885]

Same page as another comment; I always watch the first few minutes of your videos to get mentally prepped for what I’m about to do when I get finished with work so I LOVE the brief (commenting as I came to do this exact thing and saw this pinned!)

[@elizabethbeckett4685]

exactly the workout that I needed today - feeling so tight in my lower body (all of it, from feet to ankles, knees, hips & hamstrings!!). Trying to get back to running, but I need more of this! Thank you!!!

[@yagmo]

Made it through the end! As always, felt so much better after completing the workout.

[@candicehernandez2419]

Loved this work out, even my 3 year old joined in since she didn't want to sleep!!

[@lizburleigh2512]

One of my favorite lower body workouts!!!

[@kristiadams3609]

Loved this workout! Endurance baby !!!

[@nestorlima9836]

The best workout ever!

[@taramistry3049]

Great workout

[@laurencracchiolo4198]

So shaky! Love it

[@linnfallgren1553]

I cant walk (Day after) Love it

[@elizabethdunne3392]

That was great. I’m not sure if my glutes or quads hate you more…

[@MelliBibLi]

I can hardly see anything😅😂...this stage is to dark😵‍💫😭...great workout though as always!❤

[@AlexanderBBrown-hq9gg]

😉👍🏻❤️🤍💙

[@sophieem6065]

I've not been seeing much leg results (I think it's mainly my genes!) so instead of just trying to push as heavy as possible, I dialled it back in this workout and really felt the connection! Moral of the story - listen to Sydney 😅🥰🥰

[@lisaedwards5797]

Proud of you!!! I feel like I never see huge results nor get much stronger lol I try to push!

[@julianadolski1742]

Who else is loving endurance week so far 🙋🏻‍♀️?! This workout was so much fun 🥰! Thank you, Sydney ❤️!

[@jsutera654]

meeee!!! such a different way of working than we've been doing! love the switch!

[@christinawaite8352]

They are tough but love them!!!

[@leannabrooks6592]

Loving it!

[@christenmcvey8455]

I am!!! Feeling strong and loving it.

[@theresalaw1340]

Me girl!! Today was 🔥🔥

[@Landzador]

Absolutely love everything about this workout!! The decor, the music, the tempo, the strenght!! Thanks Sydney and Dustin for making these amazing rendez-vous every day! 🍑🔥🩷💜

[@angelicareynosa8052]

Does any else notice how fit and strong sydney is looking? I have been working out with this beautiful person for the last few years and she is in excellent shape right now. I'm amazed. You go Syndey you are completely inspiring ❤️ 👏

[@ayoowolabi716]

Loving the variations! Day 2 of Pre Crushed!! Thanks Sydney and Dustin!!!

[@Gmomof1]

I was nervous to do 60 second intervals, but crushed it!! Thank you for keeping us motivated and focused along the way! !!

[@daniellewelch544]

6:43 pm thanks needed this..I am getting stronger. Whatever is going in life I can do it. When I started here, I could not finish a workout. Now, I am ready for endurance!!! ❤. I can do this!!!

[@annettecosme1791]

This workout focused on endurance was so great! It made me realize that I could do a longer period of reps. Rest of my day is going to be wonderful 🏋️‍♀️ 😁

[@annamariacianciulli1964]

Favoloso lower body,bellissimo,intenso,ma molto bello,grazie Sydney,per farmi migliorare ogni giorno,grazie a te,a Dustin e al tuo team.Grazie giorno delle gambe e glutei super fantastico,grazie!!!

[@DoeRaeMe]

Ready to BURN and feel like a #bossbabe this morning! After yesterdays workout I felt so accomplished 💪 let’s seize the day Sydney squad 🍑

[@DoeRaeMe]

*squeeze lol 🙈

[@erinartypants6673]

I'm obsessed with this new stage❤❤❤ so pumped!

[@zondrajones]

Loving these PRE workout! Thank you so much Sydney!

[@kristinegulbe889]

Wow, thanks for showing us different way of feeling /UNDERSTANDING our bodies!!! Loved it

[@robertdoenhoefer2401]

Absolutely my favorite leg day….slowing down and getting mind/muscle connection!! Wowza I feel that already. Looked up with only 13 mins left!!

[@amandahinkle3755]

My favorite lower body workout that we’ve done in recent memory. Loving this week so far!

[@sarahcobb8492]

I really appreciate the brief at the beginning to get myself and my stuff prepared for the workout. I am changing up my routine to better suit my life, so I am intentionally staying a week behind right now and that helped me set up for success. Great workout. loved the encouragement at the end to "embrace the shake" instead of stopping or criticizing myself for it.

[@iecherrooks4091]

Whew!! My legs and glutes are on 🔥!! Day 2 has been crushed!! Thank you for another awesome workout!!😊🖐🏾

[@gretchenschurman7399]

My legs were SHAAAKKKINGGG!!!!! I LOVED that workout!!! Loving this style. Great job everyone!!!! ❤

[@tiffanygentry9567]

ABSOLUTELY loved this workout! I'm always amazed how sweaty and out of breath these burn workouts get me. Love feeling the mind body connection with each of these movements.

[@mysharona6754]

I'm heading to the hospital for surgery right now. Hopefully I'll be ready for STF 4.0 !

[@erinartypants6673]

Sending you love and a speedy recovery ❤

[@elisamagliulo-alamanou931]

Sending you quick healing recovery and strength throughout the process! All that Sydney has done for us , the biggest thing we should take from her teachings is positive attitude...and... you got this!

[@tonyashatley5040]

Hope all goes well and you can crush STF 4.0!

[@lisaagard811]

Speedy recovery and best of health ❤

[@jaclynriendeau7785]

I crushed it! Thanks, Sydney and Dustin 🥵 💪 😘 ❤️

[@nikkij_2383]

I bet i'm not the only one who's legs are on 🔥🔥🔥! Thanks Sydney for another challenging yet amazing workout! I feel STRONG!!!💪🏾🏋🏾‍♀👊🏾👍🏾💗

[@lenoresimon7135]

Wow. Time under tension. Love the variety & very different from the workouts we’ve been doing.

[@wendyhayne9175]

"Everything benefits Everything" is going to be my new workout mantra. Amazing workout as always Am

[@DeeZy_-_]

Loving endurance week and the new set, epic! Thanks Sydney for the quality workouts and Dustin for the sick visuals! ❤

[@ruthyschneeweiss6642]

Sydney your followers like me have come a long way in building up strength and endurance. Thank you for your variety and hard work that keep us inspired

[@Kim-jc1lo]

I loved the workout. I enjoyed using lighter weights, longer work periods and slower tempo. Thanks Sydney!

[@PianoRoadmap]

I'm loving the whole vibe of this month - sleek, calm, & cool 😎 (while still working my tush off!). Thank you, Sydney!

[@caitlinconk6513]

My favorite leg workout ever. Pull throughs are always a challenge but working to get better. Focusing on the tempo made the longer time fly by and engages your entire body. Absolutely loved it.

[@jilljohnson6401]

Wow, amazing workout. I was shaking at the end . Day 1 & 2 done, hopefully be able to catch up with you all over the next few days. So happy to be able to workout again and feel really well. See you tomorrow Sydney. Thank you. x

[@erinpencek7882]

Thank you for this style, Sydney! I loved focusing on the tempo instead of reps. I'll go back to this one again!

[@beckyzimmerman2029]

More like this please. I feel like I am getting a good workout without rushing.

[@michellebanda4114]

I went from feeling so strong after Process to very humbled by this workout. Thanks for always challenging me, Sydney!

[@meghantighe5843]

Alright, leg day 😅…crushed it!

[@meghantighe5843]

Also…endurance is so mentally hard!

[@damarisdiaz-gormley7745]

Love this format!! I really needed it! Thank you for stabilization, endurance, and focus. So Good!!

[@katerinaboskoupsiou8633]

Every training day with you is just another confirmation that you are the best!

[@amandadaniels2308]

I absolutely loved this workout! So sweaty. Thanks Sydney!

[@carliepoole40]

You inspire us every day to be better versions of ourselves. My husband and I appreciate you so much! This one was a challenge!! But you helped us push through!

[@alecook2055]

Wooo! What a workout! Thanks Sydney, you’re the best!

[@kathrynreed3325]

Always approach lower body days with a bit of "oh no", but this one flew by and I actually enjoyed it. Of course, as always, feeling great now. Thank you Sydney.

[@caitlinjoubert9704]

Ok did anyone else feel like a pro athlete doing this workout? Sometimes it not just about clanging and banging as Sydney said, the slow and intentional movement is so important too!!

[@christinawaite8352]

Loving these workouts!!! My legs were shaking! Thanks Sydney.

[@ellefirebrand]

This set looks incredible. Nice work Dustin! Can;t wait to crush this workout on my lunch hour!

[@marlahill8014]

I don’t love leg day, BUT this one was fun! Loving the new set too!!!❤🏋🏻‍♀️

[@lisaslinsky4720]

I am really enjoying the endurance focus this week. Slowing down is giving me the opportunity to really focus on the MMC.

[@kimberleyformacio865]

Love this endurance training! It’s a great way to challenge myself in a new way! Love it! ❤

[@Crusada307334]

Grateful for this workout format. Slowing down helped me realize my RDL form was way out of whack. Feel like I moved less but the puddle of sweat on the floor says different. Thanks Sydney!

[@HannahK780]

Loved the knees to squat to calf raise!! Wow leg day!! Crushed it

[@lindseymccue2686]

Crushed it!! Definitely shaking! Loved the challenges!! I didn't know about slowing it down, but I LOVED IT!! Girl you are the best color coordination!! It flew by!! Loved this lower body workout and I really COULD FOCUS!! 💯

[@jsutera654]

Wow that was such a cool way to switch up our workouts, endurance focus is no joke!!

[@shylagibson4029]

I did this workout on Thursday. It’s now Sunday and I can finally use the stairs without wincing. 🔥🔥🔥

[@GabbaGabbay77]

first time i haven't absolutely DESPISED logner work periods in a while! thanks, Sydney!

[@carlabacco7962]

Wow! Amazing workout! I just finished and I'm feeling proud of myself! I crushed it! Greeting for Team Brazil! 😍

[@karenswetland2428]

I love this style with a little lighter weights! My knees don’t hinder me from being able to do all the moves. Feeing strong💪🏼

[@judyrobie7198]

OMG that last one-minute burn! Great workout!

[@LeslieSforever]

Loved jumping right into it. I'm always dreading leg day but this helped. IT ENDED BEFORE I knew what hit me.

[@antytaa]

I loved this slower pace (but sweaty and challenging as always) workout. Loved the endurance format and the variety of exercises. Thank you so so so much Sydney !!!

[@olivialouwagie6613]

Love the set, music and workout!!! Thank you Sydney and Dustin!!!

[@megansumergido4367]

FIRST OFF WOW! Also, after finally completing the previous program and the first workout from this new program was an awesome transition 👌This lower body tempo workout got me good for sure, drenched but means the muscles, core and glutes are activated! Happy to continue being consistent and starting to see results now, thank you, Sydney! Can't wait for tomorrow's workout😄

[@Cwerty08]

WOW I loved this work out!! Normally I really dread leg days but I loved the endurance and stabilization focus of this set and even though it was HARD I was able to breathe through it and make it the whole time with my just a tad lighter weight set. Thank you Sydney!

[@franksmom1130]

I thoroughly enjoyed this 🥴. Looking at your legs motivated me!

[@linzymichels4266]

What's wrong with the background? It is terrible...bad vibe low energy

[@fabz726]

The best legs workout ever! I am absolutely in love with this tempo. I crusched it and enjoyed it so much. I am so impressed with the results I got in the 3 months of the process. Can't wait to see how my body will further transform during the summer. I have integrated these work outs in my daily life and they give me so much energy and positivity. Keep rocking Sydney!!!

[@brrbrr3152]

40:16 i was crying. loved this

[@tammyanderson4015]

Great workout. Just got back into my fitness routine after a short illness and this is the perfect program to build my fitness back up. Clamshell exercise is a really good inner-thigh burning workout!

[@GraceKelly946]

Brilliant workout! The variety was really engaging and you're right - the time flew by. Thank you!

[@andigriebel2886]

love your workouts, they always push me! I’m 4 months postpartum and can’t wait to see the results after PRE!!

[@allyyoungs7207]

Loved this workout and the mind-muscle connection I felt with the longer work periods!!

[@iMiss_K]

🤩Really enjoyed that! Loved the energetic vibe and the mix of exercises with a super slow tempo - challenging but in a different way to the usual train to failure style! 👍

[@patriciagioia5689]

What an absolutely amazing workout .. I loved this one . Thank you for all the slow moves and awesome moves

[@mayracruz3712]

Loving the new set, I always love how you match your outfit with the set color, even the water bottle matches.! 💜 Loved this workout, super excited for this month💥

[@andriadelisle3392]

Absolutely loved this workout style today. I did some moves body weights but I wanted to focus on holding my form. Thank you for the encouragement Sydney!!!!! 😮😢🎉😂

[@francesroth9729]

Awesome Workout! Crushed It! Loved the Outer thigh portion and whole workout

[@melissatisi-spiller3155]

OMG!!! What a burn this was this morning! I used my bodyweight, added some lighter weight but also used a medium resistance band and that burn is still being felt tonight.

[@Kamaladance1]

So great! This is a really great workout for bone density to with the stabilization and balances - in addition to endurance! Thank you Sydney!

[@tamiwhisenant8694]

Total burn! This is one of my favorites of your workouts, Sydney, thank you so much!

[@sarahyoung7332]

Loved loved loved the single leg squat to calf raise, more of these please as I was wobbling all over. More calf work as well would be good. Thank you Sydney I feel set for my day ahead now x

[@manonmethot1980]

Great workout Sydney. Many thanks again! Enjoy the day everyone XOXOXO

[@doriscistrelli9560]

Love this workout. Really helps you think about form and lots of variety

[@kristincarr6385]

Legs were shaking so much during the finisher! Loved this format today

[@jessicakeeler4568]

Great workout loved the 2nd superset RDL to lateral lift and lunge press through 🥰

[@kerryd1856]

Absolutely loved this! My legs have never been so shakey wooo felt amazing

[@ambergregory7767]

Absolutely loved that leg workout! Definitely felt the burn at the end! 🔥

[@skylaryoung8108]

One of my new favorites! I try to train at the gym daily and this workout got me a serious burn & sweat at home! 10/10!

[@Rahmah-10]

I just get to know you since no long and I’m in love with what u are doing, and ur effort is amazing and ur workout program is hitting hard 🎉❤

[@comatosegal]

Yasss! This was so much fun, looking forward to the rest of the program ❤

[@jennaollanketo1402]

Loved this leg workout! I am a big fan of leg day and this is one of my favorites yet.