BEAST MODE Butt and Thighs Workout!

Get ready for your glutes and thighs to be crushed with this epic workout! If you're ready to be challenged, grab your bench, glute bands, and heavy dumbbells to really push yourself with me and let's do it together!
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In today’s workout we will work for 45 seconds for each exercise and we will complete three rounds of each exercise before moving to the next exercise. This workout is a great challenge for your lower body as we complete unilateral work in addition to our normal to leg exercises. This workout will challenge your quads, hamstrings, and glutes, just grab your dumbbells and be ready to push yourself!
The Exercises:
1. Lateral Squat Walks with DB
2. Left leg RDL
3. Right Leg RDL
4. Left Leg Step Down
5. Right leg step down
6. Glute Bridges
7. Left leg glute bridge
8. Right leg glute bridge
9. Sumo Squat to Sumo RDL
10. Glute Banded Bridge Pulses
Chapters:
0:00 - Intro
0:16 - Warm Up
3:16 - Lateral Squat Walks
6:46 - Left Leg RDL
10:16 - Right Leg RDL
13:46 - Left Leg Step Down
17:16 - Right Leg Step Down
20:46 - Glute Bridges
24:16 - Left Leg Glute Bridge
27:46 - Right Leg Glute Bridge
31:16 - Sumo Squat to Sumo RDL
34:46 - Glute Banded Bridge Pulses
37:34 - Cool Down and Motivation
Make sure you're following the program in the REPS Phase II playlist this month! • REPS PHASE 2
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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]

I hope you loved this workout! My glutes are feeling so strong and I can promise you that if you worked hard, you got so much out of this workout! Let me know if you finished it or if you are getting ready to start!

[@vdruskas]

Finished! Question for you or anybody else... I have weaker L Glute, so I use less weight and sets on the R, so as to not overdevelop/outpace my L. Is that ok for seeking that balance?

[@mariatikka_anutr430]

Finished 🎉 Thank you so much for offering us another amazing workout!! Please continue including left/right side isolated rounds! 🙏❤Connecting with my left glute is still so hard 🥲 Especially during glute bridges on my left side I really felt the difference, unfortunately!

[@sharmilashankar6802]

Finished this workout in the morning. Just posting now. My favorite was the glute exercises. Could actually feel the glutes working extra hard. Fabulous workout.

[@marykennan6952]

Finished this workout tonight, love the gluten exercises! Definitely feeling stronger! Thank you for all you do!

[@nylaesperance4735]

I finished it 💪

[@vikaleah]

This workout flew by!!! Love the format, I couldn't even tell this was a 40 minute workout. Well done Sydney!!!

[@sumaiyafaiz5681]

Loved this, thanks sydney! ❤🎉 the workout and the Motivational pep talk at the end left me feeling strong. And also reminded me of the struggles the People of Gaza are going through in Palestine. Keep them in your prayers and hearts always 💔🇵🇸 #freepalestine

[@nikolettanemetvolgyi2844]

You know, lately I feel the workouts so much easier. ( does anyone feel like that?) I’m getting stronger and I’m so proud of myself. Thank you Sydney. I couldn’t do it without you❤️

[@prettypurplesparkle]

Been out a few days to take time to mourn my sweet little cat Skittles unexpected death 2 days ago. I'm pushing through the days bc I'm still super sad but that workout helped me get my stress out. Like the lower step up. It really made me work on my balance. Loved it crushed it! 👍🏋️‍♀️💪🔥🥵💦😁💜🦸‍♀️

[@julianadolski1742]

What an incredible workout 🥰! Who else felt so in-tune with their glutes today 🙋🏻‍♀️?! I was so focused that I didn’t even look at the clock the whole time 🤣! Thank you for the great burn, Sydney ❤️! I loved it!

[@tiffanyleo869]

same same and same !!! 100%!! lol!! ❤

[@sumaiyafaiz5681]

Same! Didn't feel the 40mins go by at all 😍

[@stephjose9401]

Proud of myself for crushing this at 24 weeks pregnant with just a few modifications l. Thank you Sydney and team!

[@rosanatorales1314]

Mi profesora virtual desde hace años , ella es la mejor, se preocupa porque hagas bien tus movimientos , te alienta .Es como si estuvieras ahi . El resto de youtubers que dan clase en linea ni se les conoce la voz . Sidney es unica . Te sigo siempre desde Uruguay ❤

[@analu23bsb]

Yo desde Argentina ❤😊 es una genial!!

[@rosanatorales1314]

@@analu23bsb 🇦🇷🇺🇾

[@rosalbafrausto501]

Desde México 🇲🇽😊 y hago sus rutinas desde hace 4 años aproximadamente. Es genial. Saludos hermanas latinoamericanas.

[@rosanatorales1314]

@@rosalbafrausto501 saludos !💫🤚💛

[@carriesandoval649]

I was able to get in the zone with this workout in spite of not feeling 100% today. I really connected with the glute bridges on the bench. Proud of myself for the weights I pushed up into today. I really needed this motivational speech today. Great job squad!! Jeep pushing through the hard things! We CAN do this!

[@dyaiivy6407]

Butt Burn 🔥 Banded, weighted Bridge Pulses were KILLER

[@jsutera654]

LOVED that workout, what an awesome awesome focus on STRENGTH. Loved Sydney's pep talk near the end where she reminded us that we're tired not because of life or some other reason but because we're crushing a tough workout. It made me push harder knowing that I was accomplishing some hard work this morning!

[@nikki1869]

During Monday's workout, I broke out in tears because my knee wouldn't let me be great. The thought of not being able to work out or limit myself made me sad. I spent the next few days figuring out what my limits were & what I could do instead of lateral lunges & squats. Yesterday, I did this workout & felt amazing. Took more time, used less weight if I needed to, but I crushed it 💪🏾Truly understanding mind & muscle connection. ❤

[@staceylouderback6911]

That is a great metaphor for life. We are always fighting against resistance either at work or home. Keep fighting. ❤

[@user-vb5cm1iz7n]

During the second leg of step-ups, she gives great feedback on where to hold the weights on the down-motion. I went back and redid the first leg with this feedback in mind, and it made a world of difference. If anyone is struggling for the mind-body connection during the first leg of this exercise, I'd suggest listening to her advice then redoing it. Great workout!

[@jessicak2361]

Agreed! That was great feedback.

[@melissawright1450]

Thank you for this!! ❤ Before starting the workout this morning I skipped to her instructions as you suggested so I would know when we got there

[@amberbarney4093]

17:45

[@pchan1728]

Crushed it ❤❤❤ I really really loved this glute workout today. One of my favorites for sure and I have been following this channel for 3 years now

[@RRMaMaRN]

I almost gave up early in to the workout because I could not focus with the music selection and volume. I felt like I struggled to maintain focus and could not hear Sydney that well. But I didn’t give up, thank you Sydney

[@madisonsheehy2463]

Loved this! Building my strongest self!! Happy birthday to me today! No better way to start it with a Sydney workout! 🎉

[@veronicahancock3245]

Happy Birthday!!! Have an amazing day!!

[@shanenchar]

Oh my word that was hard!! Very intense!! My butt is on fire! 🔥 Thank you! I burned 248 calories, but I did do cardio during most of the 45 second rest periods to keep my heart rate up. Thanks so much!❤

[@tanlady4135]

That single leg bench work and deadlift with the bench was everything! Muscles were shaking like crazy..saying hello! Great workout! Good job gang!!! Best one was the single leg deadlift!

[@susantyler9789]

Yes, I loved this workout, which I finished on Friday, 11-17-2023!

[@madelinewilson4676]

Great workout!!! I love RDL. The glute bridges with band felt the most burn!! 🔥🔥

[@patriciakishman3514]

I really appreciate the pointers - for example, move onto the pinkie toe and side of your foot to keep your knee from wobbling during the step-ups. That really worked for me!

[@MSSEXYLATINCHICK]

Good morning. As soon I get the off work (8AM) I will be doing this 🥳

[@racheletherington4312]

TOUGH ONE - LOVED THAT - do wish your old workouts where you mixed things up so much - we seem to be doing the same thing all the time at the mo. Still so grateful xxxx

[@ingridbousquet2180]

Glutes! I felt the connection during the glute bridges!!! The growth is happening!!! 🙌🙌🙌

[@melissalynn353]

I love rdls, it’s one of my favorite glute/hammie exercises. But I had my foot resting on a wall behind me for all rounds and really connected with the single leg movement!! Loved it!!

[@redeemed5906]

Thanks Sydney. While I show up each time for the workouts, it's your pep talk at the end that keeps me coming back!!!

[@emmaof4282]

The Reps program has helped me push through a strength plateau, and I’ve never felt stronger in my life. Thank you Sydney! You are the best ❤

[@gewellig]

I'm so behind, I stopped being consistent but started back up again a few weeks ago. So I'm just doing this workout today instead of a month ago. BUT!! Today I did the RDL lifting the leg instead of staggered for both left and right! That was an incredible feeling. I know I'm getting stronger, but to notice my balance improve was amazing. It's such a little thing, but it means so much to me. Thank you for these thoughtful workouts and for being the best trainer!!

[@francesroth9729]

Definitely Targeted GLUTES today! Great Workout!

[@bernadettetymczyszyn39]

Holy moly what an awesome workout. My legs were on fire. My daughter called me to pick her up from work when I was almost done, I said give me 5 more minutes. I finished, I stretched, but I walked out the front door to the driveway instead of going down the stairs. The isolated one leg at a time is always a favorite of mine. Another one in the books.

[@christylovewell2307]

Left and Right RDL, dead lifts and anything with a glute band! Thanks Sydney Squad

[@jenmiller9999]

Good morning 💪💪❤️

[@sagime2506]

Figure four after a leg workout is absolute love, the burn is sooo good😊.

[@stephaniem7676]

Every time I need encouragement you say something that motivates me! The best targeted move for me were the glute bridges!

[@oedalis]

There were so many great moves in this workout. I really felt challenged. Step ups are really challenging for me, so the step down negative version was helpful in pinpointing that the weak link for me is INNER thigh where it meets my glute. I surprised myself with how strong I am during single leg glute bridges and that REALLY worked out muscle imbalances I've been aware of and frustrated with for a long time--I clearly haven't been isolating enough or pushing enough weight! The sumo squat/RDL combo was really great for isolating an area I'm dangerously weak in--lower back/upper glute. Not only do I want to build a shelf, I don't want to blow out my back again! I loved this combo, but took it slow and careful to maintain good form. Thank you Sydney for your compassionate encouragement and for these amazing free workouts. 💪🏽💛

[@heatherharrelson6531]

I put one leg on wall while i did my dead lifts and i can feel it so much better in my glutes. Loved this woekout.

[@sarahsabin1921]

I loved the focus on the step downs. That really changed my whole perspective on step ups and I got so much more out of it!

[@user-vd1ue1wo7h]

Good solid workout. Enjoyed it. Thanks Sydney & Dustin

[@kcsunshine1203]

I've hit the shoulder of the straight and narrow lately and am getting back on the path. But, I am now focused in and ready to crush it all day, every day. Thank you!!

[@deirdregibson1038]

Crushed this one. And im feeling great thanks for all the hard work you put into these.

[@madisonmoak8506]

I think this was one of the best workouts I’ve done in a while! The step ups were so much harder than I thought they’d be! I need more workouts like these since I have trouble activating my glutes

[@user-fe8su5us4r]

Thank you !!!! 🥰

[@mariel5068]

I feel so strong this week! Proud of myself for making some life changes that have contributed to that. Loved the Sumo to dead lifts! Thank you for showing up for us and helping us be resilient!

[@autumnv9438]

Favorite glute workout! Have done this one at least 3 times

[@anikajohnson8324]

Felt the most glut activation with those single leg bridges, which I was surprised by because I usually feel those more in my hamstrings. Made a better glut connection today! Thanks!

[@stephaniekhairallah]

Crushed it! 🔥 the music was so complimentary! Thank you Sydney and Dustin! ❤

[@suzannesb1691]

I think I always feel the glute bridges much more on the bench. All was great. Thank you.

[@briannastephens6376]

Per usual Sydney this kicked my butt quite literally! Thanks for always being a light and incredible trainer!! ❤

[@jerushachamp7212]

Yes I was in tune with my glutes despite I have been dealing with hamstring and glute pain for couple years. That work out really challenged them and stretched them. Sydney you rock!!😊😂❤

[@DrEmmaRussell]

This was my best workout EVER!!! felt so strong!!! Yay Reps 2!!!

[@Dannyela88]

Thank you Sydney for your time, your effort and your words. They really hit me today. Working out along with you has made my body, mind and soul strong, and this is what gets me through the hard times in life. Thank you ❤

[@noella4750]

Doing this workout at 40 weeks pregnant 🤰🏻 ❤❤❤ I only wish this workout was longer- 60 mins !!

[@ellajurado1025]

I normally skip leg and butt workouts but I’m trying to be better! Thanks for the push squad!

[@stephaniephan1169]

Great encouragement as always, mental and physical strength are forged through challenges/pressure and when things are not easy, but we are preparing ourselves and building our character through getting through them. Embrace it.

[@kayevans2208]

Good morning Everyone! Loved this butt and thigh workout. So proud of Everyone who crushed it already and for those that will crush it later....you got this!! My favorite was the last glute bridge exercise. Have a great Wednesday!

[@josephineholm4297]

Thank you Sydney ❤❤ Loved it ❤

[@brendamariehamilton1961]

Seriously consistent, courageous & confident! Thank You Sydney! I am grateful & appreciate You!! 💪🙌♥️

[@korndogs88]

Crushed it!! Thank you as always!

[@fittgyrl5243]

Love time spent with you Sydney 💪🏽💪🏽🔥 ... your heartfelt words are deep and always spot on❣ Thank you 😊

[@kimberlyhampton5332]

Definitely saving this in my favorites! Thank you!

[@hollymatuska5626]

The single leg dead lift with foot on bench!

[@stefaniemenendez6402]

Absolutely love all the workouts. Love all the weight resistant workouts. Just wanted to know if there will be any cardio added to the program in December.

[@marilynmiller8670]

It is a 50/50 chance . I look forward to the December workouts. Holiday fun in them.

[@scorpiochic2]

Outstanding a new favorite ❤

[@yamilee1354]

Very much enjoyed this beast mode glute work out! The one leg resistance I felt everything and even the single leg dead left on the wall was very powerful never did that before will definitely do that again moving forward as always crushed it 🎉

[@maritssaromero4035]

Really loved this work out ESPECIALLY the glute bridges/hip thrusts! Thank you Sydney ❤️

[@user-vo2rm5wt6n]

What a great workout!! Thanks for the telling me where to hold the weights for the step down! Made a huge difference!! I loved the standing core a few weeks back! Love to see another one of those!!

[@katefox2571]

Woo! A new workout that's 40 minutes! Love to see it

[@larisafrine9924]

The "step-downs" were tough, but I was able to connect more with the muscles involved. Thank you for those words at the end, I really needed them today. ❤💪🏽

[@idaconway6579]

This workout was Fire!!!

[@user-jl9wx4ur1k]

Amazing work!

[@kitzeluv]

Really loved the quiver shake I was feeling during this session. Also, clearly was meant to do this one today as your comments about resilience was v needed today. Thank you ❤️

[@tammyholtzapfel3378]

Love, love, love this workout 🎉

[@reaganogle4299]

Love this one!!

[@maddyriddell2194]

Loves this! Saved to my favorites

[@eilishbel9017]

Great workout!❤

[@maryannvandekerckhove620]

Loved this workout! I can feel my legs getting stronger,. Thank you Sydney!

[@temiymahs_World]

Loved this!

[@nantiavafopoulou7296]

Amazing workout Glutes on fire Happy Wednesday everyone 💪💯🇬🇷

[@alekorsakova1651]

Thank you!!!💪😍💐

[@saraebadi107]

I love this channel! Thank you Sydney!

[@user-kq6it8nx8j]

I was running behind schedule this morning, but I jumped right into this workout! Somehow running late, but being ENERGIZED by this workout still got me out the door on time! Thank you for another incredible workout Sydney! 🥵❤

[@denisejohnson181]

AMAZING WORKOUT!!! ❤❤❤

[@cariharpster6310]

Great Morning to you! That was my favorite solid glute workout. What a focus! Talk about feel the 🔥

[@olivialouwagie6613]

Loved this workout and post workout talk! Thank you Sydney❤

[@Rob42125]

Great routine!!!

[@MegaVegetableJuice]

Amazing workout as always. 🥺

[@yosleydyreyes7582]

Loved it! Feeling that 🔥🔥🔥💪🏽💪🏽💪🏽💪🏽

[@laureljohnson4010]

❤great workout, the slow lower on the step downs was the most I’ve felt those ever!

[@AP-yw7yq]

great workout, challenging in the BEST way. thank you Sydney

[@marilynmiller8670]

I love glute bands! I felt the bridges w/band the most. Sydney mentioned to keep the pinky toes driving out and that definitely made a difference for me.😊 Happy Wednesday 😊

[@michelleduckett22]

Finally getting a mind muscle connection with RDL’s. Been working to feel that correctly for years!

[@kristenk-s703]

Amazing workout as always queen ! Thank you so much for the cue on the step ups regarding keeping dumbbells over your leg. That made a huge difference for me. Thanks love!

[@ayoowolabi716]

Awesome workout! Crushed it!! Thanks Sydney and Dustin

[@melissacole-jf8qg]

My best was the step ups. I went with body weight. My right leg is so Much stronger. Loved this workout 🔥

[@romundababb9792]

Great workout.. glute bride was my target workou. Thank you. Have a gr8 day everyone

[@eilishbel9017]

Thank you!1

[@melodyking983]

Crushed it! REPS Phase 2 Day 15

[@swinner22]

Loved the Single leg dead lift! Time flew by today. Thanks Sydney!

[@MammaJdubs]

I had to take a few days rest as my body had been so physically and emotionally exhausted. Proud to say I’m back, rested, and I crushed this workout! Thanks as always Sydney!