All Fitness Levels CARDIO PARTY-O Aerobic Workout! *No Equipment Needed!*

It's time to celebrate your journey! I'm so proud of you for showing up and I hope you feel amazing after this workout. This workout is perfect for all fitness levels and you don't need any equipment! You'll finish this cardio partyo feeling energized and ready to crush your day! Don't forget to save this workout for your travels!
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In today’s workout we will work for 45 seconds and rest for 15 seconds but if you can, please stay moving! We will complete a 14 exercise giant set two rounds through so be ready to stay moving and switching up exercises. Grab your water and be ready to get your heart rate up as we tone up with this bodyweight cardio workout!
The Exercises:
1. Heel taps behind back x2 each
2. Standing climbers 2 per side
3. Lateral High knees with two toe taps at the end
4. Squat and 2 hops to turn
5. Lateral Hop, Vertical hop
6. Side kick and tap back
7. Hook x2 cross x2 and sky punch x2
8. Sweep across and front knee drive
9. Knee drive butt kick
10. Side lunge lean over
11. 2 butt kick to toe taps per side and rotate
12. High knee pull down front and side
13. Hip twisting hops
14. High knee punches x 4 and butt kick sky punches x4
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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.

[@stephaniecampbell7855]

2024 PPL Crushed it! 2nd go around ❤ No better way to start the day! Sweaty & energized. Great job everyone!

[@wilsonlindamarie]

Great job getting this fun workout done!

[@KarenWeishar]

for sure sweat is dripping down my face right down to my feet sweating - way to crush it again

[@natalicisneros3605]

PPL LITE 2024 🎉🎉🎉🎉🎉 ❤❤❤❤❤ HAPPY TUESDAY 😊

[@christieseumalo4654]

Liked it again

[@susanhowland2682]

Wow!!! I never commented when I did this the first time. Went back to my records and saw that I did do it. Love when my daughter in love does the work out and tells me how she felt during it!!! My bestie will do it later today and she will comment as well. Accountability!!! Happy Tuesday!!!

[@mrsjlharper]

Crushed this for the first time. November 2024 PPL. I really enjoy the giant sets for cardio. Have an awesome day everyone!!

[@Tracy-Guilford]

I like the giant sets for cardio as well!

[@marthabrito9390]

Ppl day 17 - crushed it and I am so thankful that I was able to do this practice.

[@Tracy-Guilford]

Love these cardio workouts sprinkled in our strength programs but have enjoyed the step ones lately! I am definitely not as coordinated as Sydney in some of these moves🤣

[@binapatelph.d.9695]

Today I almost slept in and I thought, I can give 30minutes with Sydney, she will help me get through it. And you did. Thank you for the dedication, encouragement, positivity and support. Thank you!

[@erikakuny26]

great job!!

[@kellyremmers579]

Loved doing this again for PPL and loved that postworkout speech! Dedication and discipline are truly so important!

[@NityaVink]

Stay dedicated and determined. 💞

[@wilsonlindamarie]

CARDIO PARTY-O complete! Super fun workout! Blood flowing, sweat pouring! Great job everyone! 🥳🎉

[@KarenWeishar]

for sure sweat is dripping down my face right down to my feet sweating - way to crush it again

[@HH-gv8mx]

Honestly, I thought this LOOKED a lot easier than it actually was. Or maybe I’m just super out of shape. I thought I would do this while nursing a knee injury since I can’t do my long runs right now.. boy did this get the heart rate ⬆ up Way more than my running or peloton.

[@FrenchyFaith]

Loved getting to do this again, 10 months later. 😊

[@sarahbotta7800]

30 weeks today and this was amazing!!! Just what my body needed 🎉 Thank you!

[@susantyler9789]

I finished this Cardio Party-O aerobic session again on Sunday, 12-1-2024!!!

[@fejeshenriett6004]

Thank you for this year again Sydney, can't wait for new workouts!! Love you all

[@Sirivaax]

I have made it to the cool down 🎉 You are the best Coach 🎉

[@kylynnecartor9470]

First time doing this one- still exhuasted from yesterdays PPL leg work out- but Im DONE for the day!!!

[@trishbrown7358]

Crushed round two today❤ It makes me feel accomplished and proud of my dedication to movement🎉😊

[@patriciachavez6576]

3+ years and going, dripping sweat after crushing this workout for a 2nd time PPL 2024!!! Just what I needed, following because this aligns with my journey and I am loving it!!!!! 🎉🎉🎉 you inspire .e because I do that too show up and I always finish i just need to start and give it my best whatever I have that day ❤❤❤❤

[@melissavelardi2447]

PPL 2024!! 🥵

[@staceylouderback6911]

Omg I never thought about that. When people ask me how I stay motivated that’s hard to answer because I’m not always “ready” to workout. I’m just disciplined in my days. ❤

[@jhunter3233]

2023 was not the year I expected, but it was the year I got! :-) Getting an early stage breast cancer diagnosis early in the year and then spending my summer recovering from a surgery and have daily treatments, it really tested my resolve! But I stayed DEDICATED! I did the workouts, the runs, the bike rides, the vacations! Even today, fighting a cold, I stayed DEDICATED! And I will continue to with your help Sydney! You are a life saver! Please don't ever forget that!

[@mysharona6754]

That's how I spent 2022. If it wasn't for Sydney I probably would have given up when I got diagnosed. I thought I'd lose my fitness but aside from a little muscle loss, I kept myself in shape. Bless you and your resolve to stay dedicated ! I wish you the best with your health and fitness moving forward my friend 🤗

[@marthad1124]

Wishing you a blessed year!!🙏🎉

[@jhunter3233]

@@mysharona6754 Thank you! All the best to you in 2024!!!

[@jhunter3233]

@@marthad1124 Thank you! All the best to you in 2024!

[@marnieduarte762]

Good for you!!! I think those, that can exercise, when in recovery, are more likely to recover more quickly and thoroughly. I hope that's your situation too!! I was really ill many years ago, and white tea, nonherbal, but the greater the strength of the tea, the better at fighting off colds. I was getting the flu repetitively about every two weeks, it seemed, I couldn't seem to stop the relapsing. But the black and white (especially the white, taste terrible to me but medicinal) and green teas, and Odwalla (a thick dark green one) helped significantly, with that. Just a thought, so maybe that can help you decrease the duration of any cold or virus! Hope you have a healthier 2024!!! Happy New Year!

[@VRepking]

Cardio-Party-O take 2 for PPL Lite 2024!!!🎉 Needed this fast paced sweat!!!

[@joannabarber1087]

Completely sweaty!! 2nd time for this workout, 1st 10months ago & 2nd on PPL program. Always grateful!!!!

[@jodirawson1948]

“It doesn’t take motivation. It takes determination and dedication.” I’ve taken this message with me since the first time I heard it and applied it to so many areas of my life!

[@ChristieBocking8377]

The second time through and I feel I am much more cooridinated! I got moves. Yay me! Great job everyone.

[@AshBrianne]

PPL 2024! Exhausted by the time I got to this workout today but gave it all I had and I'm proud of myself for showing up for me!

[@karimadernawi2009]

🙏

[@jessZa-iq2kt]

Crushed it 11/2024!! Awesome job everyone for keeping promises to ourselves even if we're not feeling it!!

[@michelleguzman4427]

Cardio-Party-O!! PPL LITE 2024 Crushed It!!

[@NTatta]

Great for easy days.

[@ashleysutherland8712]

Forgot about how cute and cozy the set was from last holiday season, very fitting choice! Grateful for the RC team, thank you, all! 🤍✌️

[@pchan1728]

Crushed it ❤

[@MammaJdubs]

I can do hard things!

[@ZannePeace42]

Whew! That was tiring. LOVED IT ❤

[@ameerachy]

This was so fun 😅 I really enjoyed this and felt so good 🎉😅

[@EnglishFlorals]

Great quick sweaty workout. Loved the exercise combos. The best way I find to stick to workouts is to make it something you do for yourself everyday, like brushing your teeth then it becomes a healthy habit. I plan it into my day and, even if I am really tired I make sure I move my body. If you work out consistently for long enough your body will tell you that it needs to move, that it loves how good that stretch feels. You only have one body and one life, so take the best care you can of it to get the most enjoyment out of your life.

[@dianeschattenberg2726]

What they said...! Glad to see you are pulling in previous videos - I was just wondering when we were going to see a "Cardio Party-O again! Yeah, yeah, I can always go and find it, but I love it that it's part of a curated set. I also love the speech about motivation vs dedication and discipline. That's what takes someone from "good" to "great". 🥰🥰🥰🥰🥰

[@jaclynriendeau7785]

I crushed this again! Thanks, Sydney and Dustin, for this super amazing workout! Love and appreciate you both xoxox ❤️ 🥵 💪 🔥 😘 💕

[@wilsonlindamarie]

Great job on this fun workout!

[@KarenWeishar]

ok heart rate is really elevated - great workout - everyone dislikes cardio but I do like it mixed in - thankful this was only 30 minutes to!! Today is November 26, 2024 and this is done in between PPL Lite program! Crushed it

[@reneegarrison8782]

I've done this workout several times, and it always has me breathing heavy and dripping sweat 🎉❤🎉❤

[@HH-gv8mx]

Woah! Lots of jumping.. a little much on my knee anf this tile floor. But I did what I could, even though I looked like an 80-year-old going through the motions. I really love your encouragement and support! You really motivate people you must’ve been a cheerleader!

[@nicholetippetts30]

This is one of those times I'm glad I do these workouts from home because I'm 100% sure I looked like an uncoordinated ragdoll most of the time. A very sweaty uncoordinated ragdoll that is.

[@cleanonly]

Heading to our son’s wedding next weekend… as I was doing this I was thinking, “Sydney’s dance moves for their wedding!” Because yes, they have done Sydney workouts! Sydney you are a fun, fantastic trainer!

[@kimberlyodonnell7393]

Such a good one! It’s a keeper and a repeater. 😂🎉❤ 💥

[@samanthawilliams9789]

Crushed it! Love the motivation at the end!!! I needed that!! Thank you Sydney!!!💪🏋️‍♀️❤

[@wilsonlindamarie]

It was so fun, and we did it!

[@Sirivaax]

I like to move it move it 🎉

[@laramiller4207]

😂❤

[@tattoosgirl1]

I had a lot if fun doing this workout. Thank you . I love this group, so motivational.

[@emmahealey5871]

Let's gooooooooo! quick and sweaty!🙌

[@nelsyortiz-ey3vf]

Good morning Sydney and everyone!! After 10 months of crushing this amazing cardio party 🎊🎉 I loved as much as the first time! Plenty variety, 🌶 and enjoyable moves with 🥵 going on! Who crushed it with me today Great 👍 job!! Thanks Sydney, Dustin for keep giving us those amazing 🤩 workouts! 👍👍❤️❤️😘

[@123aishwaryabasu]

One of my favorite cardio workouts ❤ thank you Sydney for making it so much fun ❤

[@marissanorris9663]

2024 PPL crushed it! Great job team!

[@NityaVink]

This was fabulous and one I had missed before. Yay! Let’s keep it up everyone PPL Lite! ❤

[@delight.ps374]

I didn't feel my best and i still did my best

[@greentea8468]

My 19 yr old said I look like a toddler; lol! I said I feel like a winner! Love a good bounce/cardio.

[@eilishbel9017]

🎉🎉🎉🎉love you Sydney!❤

[@MichelleSchadel-n1m]

❤

[@jordan_liyah]

I LOVED this workout! Today was not a motivating day but I leaned on discipline and had a blast! Sydney, you had me having a whole party in my living room while doing this workout, Bluetooth speaker and all 💪🏽😂

[@rickiebee6011]

PPL 2024! 🎉🎉

[@jamiespice8742]

Thank you ❤‍🔥❤‍🔥❤‍🔥❤‍🔥

[@sandyouellette8783]

Crushed it loved it again ❤❤!!

[@tamekalogan8416]

Happy Tuesday, Sydney squad. Crushed it 💪

[@Gina-d6s]

Great work! 👑💪❤️‍🔥

[@alexandracorbo4681]

❤❤❤12.27.24❤❤❤ 240 calories burned. This one was great!! I’d also love this in a longer format kinda like your step videos but more “up to interpretation” vibes lol God bless you & all here in the comments and beyond! Have a beautiful and blessed Friday guys! 😊

[@extremefuntv168]

This was so much fun I loved the combination of moves

[@neveenhegab7506]

Second time around doing this workout and it has my blood and mood pumping! Thank you, Sydney

[@TravelinTals]

cardio party-o - my ultimate fave type of workout!!

[@monicaries2846]

Just as fun this time!,

[@jennifergoldberg7960]

Thank you Sydney for providing these free workouts. I can't afford a gym not to mention a personal trainer. Even if I could, I wouldn't have the time due to gyms opening later in the AM. I have to wake up and workout at 4:30 in order to get my workout in for the day so I can be at work by 7:30. You are truly a wonderful person to be my muse!

[@johnrhodes4238]

Yes yes!! The OG is back can’t wait to do this one. 😊

[@kirlynrichardson]

And 30 minutes is perfect to start out the day.

[@hollymatuska5626]

I love this community and can't wait to see where I am one year from now. Happier, Healthier and Stronger ❤

[@elisamagliulo-alamanou931]

Sydney, please make more jump rope classes!!! I miss your jump rope classes as well as using sliders! You use to use sliders all the time....slider rope mashup HIIT!!!! Yaaasss

[@maggiemaymiskelly5494]

Friday fitness let's do this 💪

[@codfanboi6242]

Thank you Royal Change! Love today workout. Sweet n spicy.

[@terryrenwick4382]

I am grateful I have this space to do my workouts in.

[@abbythomas6484]

This was a good one. Buh bye, 2023!! 🎉🎉

[@TeeenerTea]

Crushed again!

[@veronicahancock3245]

Awesome sweat fest before a 5 hour road trip! Loved it! Husband joined also. Electricity went out and we did i5 qith the lap top in semi dark! Aint no stopping us!!🎉🎉🎉

[@allysonmann7415]

Love the 30 minute workouts! With 3 tiny kids who wake early it's all the time I can do these days. So I appreciate the 30 min videos. Thanks for all you do!

[@vanessarico369]

Forgive me for the long post but thank you Sydney for continuing to provide free workouts. I have been working out with you since 2020 when I did whole lifestyle change, including going back to school to get my special education degree (I now have it and in my first year of teaching). 2022 I found out I was pregnant about 3 months after you announced your pregnancy and I continued working out throughout my pregnancy but the last 2 weeks as I was high risk and was not feeling good. After I had baby, I had planned on getting back to working out 5 days a week once I had healed. Yet a little while after that I found out my baby had a brain tumor...by far the worst day and weeks of my life so I put my health on the backburner. I am just getting back into working out. Just completed 4 days straight and got amazing MRI results on my now 14 month old that there are no signs of recurrent disease. He is on a journey and will need to be monitored for years to come...sorry I am definitely emotional writing this but I do want to be strong for him and my 3 other children. So back on my lifestyle journey and trying to fit in workouts once I get home from a long day of teaching. Thank you Sydney and to all the other followers for the daily inspiration.

[@ariesphenix1]

Sending you love 💕

[@stephaniekhairallah]

Thank you Sydney! ❤

[@moniquevelez9516]

2nd time through almost a year later for ppl lite program and it still feels great to celebrate how much we've accomplished this year! Great workout to just move and sweat! Way to work y'all! 🙌🏼🙌🏼🙌🏼🔥🔥🔥

[@MariaRivera-nv8nc]

Great way to end 2023!!! Can’t wait for 2024!!!! Happy New Year to you and your family!!!

[@camillediamond7920]

Dedicated

[@krissystern9274]

I really dislike cardio but I fought my way through it! When you said at the end “I am not motivated I am disciplined” that was such a real honest response and exactly how I feel! Disciplined and dedicated 💪

[@sarafbourque]

Glad to know I’m not alone in the dislike of cardio club! But I put the work in and it went by quick! I’m never motivated for cardio…😂

[@joannabarber1087]

I too felt reassured & validated when she said that!

[@hindboualala5405]

I did not understand when Sydney would start training this year. I was waiting for it yesterday. Please answer me

[@tpatel611]

Is she not posting anymore videos?

[@krissystern9274]

@@tpatel611 starting back 5 days a week January 8th!

[@erinwoosman4992]

Great sweat! 😅

[@myieshajohnson2847]

Happy Friday everyone I'm gone do this on New Year's Day 😃 and do another workout today

[@StephB130]

“You did it before, you can do it again” ❤ That part of the cooldown really hit me, back on my weight loss journey after a hard few years and putting on most the weight I lost back in 2019 with Sydney. Now here in 2024 wanting to do better and be better for me and my little 10 month old daughter ❤️❤️ Thank you for always knowing what to say and always being there to keep us motivated and strong Sydney!

[@nantiavafopoulou7296]

❤❤❤❤❤ sooooo ready for this Happy Friday everyone 💪🥰🇬🇷🎄

[@vanessaalli5292]

CRUSHED IT AGAIN - PPL LITE!!! 💪🏽🇨🇦

[@dariequeen5]

Great job everyone 💪🏾💖 Round 2 of this one 💖

[@rkdesigns9568]

Loved this and I don’t usually like cardio.

[@melissabrooks2402]

Celebrating that we have overcome soooo many hurdles of leukemia with our 17 year old son this year.

[@ariesphenix1]

Sending you and your family love ❤

[@melissabrooks2402]

@@ariesphenix1thank you ❤

[@festinalente7632]

Great way to start off this cold winter morning

[@jessicaram6333]

What a fun workout, everyone should be doing this workouts they are amazing

[@paraskevilouizou2858]

Sydney! Happy new year! Wishing you health, wealth and happiness! Is this your last video??? Where are you? 😢 Will you stop your free workouts?

[@bp7356]

Yay 🎉 just what I needed today. Hoppy 2024 to all 💃

[@gildalozano5077]

Happy New Year everyone. Have safe one.

[@Humanbeing-111]

Crushed it again!! Good job everyone

[@michelleguzman4427]

Loved it!! Proud of myself putting 100% and Crushing It!!