Quick & SPICY Low-Impact Glutes and Abs Workout! | STF - Day 39

This quick workout is going to be amazing for building your glutes and challenging your abs! This workout is low-impact so you don't have to worry about jumping or coming off the ground!
Grab your JULY program calendar here! shop.royalchange.fit/products/summertime-fine-tier-3-july-2024-workout-stretch-calendar
For the ultimate STF experience, join the Sydney Squad for nutrition guidance, accountability, and lives with me to help you in your journey! www.royalchange.fit/sydneysquad.html
Make sure you give the video a thumbs up, comment, and subscribe to the channel before you leave the workout!
We will work for 3 rounds of 45 seconds per exercise and we will be focusing on progressive overload in a superset format so be ready to push into failure!
The training variables we will implement in our workout today will be focusing on the selection of weight and the tempo of your reps. You will use weights that are 75-85% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body for 2 seconds to lengthen the muscle we are working and take 2 seconds to complete the contraction. Think of sitting into a squat for two seconds and pushing back up for 2 seconds without a pause at the bottom. You will aim for 6-12 reps for each work period and aim for muscle failure at the end of each exercise!
Exercises:
1. Hip Thrusts
2. DB Hamstring curls
3. Standing Hip Abduction
4. KB Swings
5. RDL Left
6. RDL Right
7. Hip Thrust Band Abductions
8. Band Abductions
9. Leg Raise Burnout
Stay up to date with our program at the Summertime Fine 2024 Playlist of workouts: kzbin.info/aero/PLE5lGVrS3V9cgNqmdeFzYFST81V_QSHo0&si=cziF5RwbuHzXbA7I
#legworkout #athomeworkout #gluteworkout #lowimpactworkouts
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[@shanahopeck2177]

GREAT WORKOUT. After all of these years, I love that Sydney gives us reminders on how to do the excercises, “think of your heal stepping on a nail”. These comments really help.

[@saumyapandey7642]

Very true. Those comments correct our form over and over.

[@mattmckeveny6859]

Great job today!

[@VRepking]

Yes! I love that she reminds us at well It definitely keeps me in check! GREAT JOB TODAY!

[@marilynmiller8670]

Great job today!

[@marycorres9679]

Agree!!! Great job!!

[@judyrobie7198]

STF 2024 Day 39 ✅! Crushed it today! I feel GREAT!

[@Carolynsvirsky]

Great job!

[@maggiefowler3314]

Great workout for a Monday morning! Thank you for all your positivity!! 😊

[@taraheyward3512]

Here with you 🎉

[@ashley_rrivera]

Crushed it! 🎉 happy friday and great job everyone! 😊❤

[@vanessaceci4434]

Crushed it 💪🏼💕 feeling so proud of everything I’ve accomplished and proud of all of you!

[@jamaliahismail3871]

I crushed it ❤SUMMERTIME FINE PROGRAM 5.0 DAY 39🎉

[@julianamartinez9737]

i crushed it!! very much glute and hamstring focused! wow

[@jenhowell4585]

Crushed it 💪

[@monicab4786]

I kind of felt this was easy 😮

[@tarahellmann167]

Sooooo spicy!!!

[@LifeOrdinary87]

Today is my Birthday and I'm 37 and I CRUSHED IT!!!!

[@juliedimascola3472]

Great job!! Happy birthday 🎉🎈🎂🎁

[@emilylukas7952]

Awesome! Have a wonderful birthday!🎉

[@chenesai3460]

Happy birthday and great job 👏🏾

[@veronicahancock3245]

Happy birthday

[@mrsjlharper]

Happy birthday!!

[@julieputnam9142]

60 years old and lifting more aggressive weights than ever before! Thank you for pushing us!

[@karenpinheiro6166]

Well done ! Hope I can do that at 60🎉

[@wilsonlindamarie]

Awesome!

[@jenniferyocum5056]

59 and 1/2 here - thanks for leading the way!

[@Kig98847]

Great job

[@cindysmith3835]

63 and building strength

[@laurenlizzy]

Glutes are on fire!! Just how I like to start my Fridays 💥 Way to go team!

[@LifeOrdinary87]

Awesome job!

[@vanyakopcheva4265]

Great job 💪🏻

[@cathyrice2441]

Ah-mazing!

[@momma_to_penny_polly_shannon]

Way to crush it

[@Titijamboree]

RISE UP SQUAD ON THIS GREAT FRIDAY. WHO HERE WORKING ON THAT BOOTY. LETS GET IT!!

[@saumyapandey7642]

Meeeee🎉🎉🎉

[@momma_to_penny_polly_shannon]

Awesome job

[@rachelecker1938]

Great job

[@michelleguzman4427]

Good job!!

[@tanlady4135]

Great job! Got it in and that booty burnin 😂!

[@robinfrisby6551]

Crushed it! Everyone have a blessed day and a wonderful weekend. See everyone here tomorrow!

[@kimberlyodonnell7393]

Nice job!! You crushed it!! 🎉

[@staceybryant]

Great job!

[@noreenmott5033]

Great job today!!

[@veronicahancock3245]

Happy Friday

[@momma_to_penny_polly_shannon]

Way to go!

[@jaclynriendeau7785]

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

[@kellymoorewith4]

Sydney said “you’ve made it to your cool down” and I said WHAT??!! That went FAST!!! ❤ crushed it.

[@wrush1968]

🎉🎉🎉. 👏🏾 👏🏾👏🏾

[@nicolethok]

Good job!!! 🎉

[@mymymymobley6858]

Great job!

[@nikkirudd4490]

Way to go!!!!

[@BrookTruesdell]

Great job!

[@karinagarcia509]

Happy Friday, everyone! Let's crash 💪🍑

[@KarenWeishar]

I'm sure you crushed it and didnt crash lol - way to go girl great workout

[@chenesai3460]

Crushed the workout. I see myself getting stronger. Let’s keep pushing to failure team 💪🏾

[@alyssalaverty2186]

Great job!

[@wilsonlindamarie]

Me, too! Isn't it exciting?!

[@romundababb9792]

Great way to push through

[@barbaragoreham1842]

Great job keeping going

[@tanlady4135]

Great job!

[@pennyworld7222]

Let's get it teammates

[@monie4ever93]

Great job today! 🎉

[@chenesai3460]

Let’s go

[@dariequeen5]

Happy Friday and great job crushing it !!

[@gymroyle9432]

Just about to crush it. Have a great day guys! Xx❤

[@MariePomainville]

Good job!! Happy Friday!!

[@BrookTruesdell]

I love the part where you were talking about how some weights we thought were ambitious had become our new norm and that has happened for me. I was afraid of failure in my workouts and I never pushed myself. I’ve been failing and I’ve been pushing myself. Those weights I thought were ambitious are my now daily ones. Great job everyone for completing the work out! I think the hamstring curls are by far my favorite!

[@mereiko25]

Happy Friday! Let’s go team!

[@mnoo999]

Let's crush it!!🎉

[@chenesai3460]

Let’s go

[@momma_to_penny_polly_shannon]

Awesome job

[@dariequeen5]

Happy Friday and great job crushing it !

[@sharmilashankar6802]

Crushed it. Quick and spicy but extremely challenging. These workouts have changed my life. Feel good about myself for sticking to the routine everyday. This is all you Sydney for motivating us each and every day. Thanks Sydney for being in our lives. ❤

[@deborahfleck4184]

Great job today - proud of you for crushing the workout.

[@wilsonlindamarie]

I totally agree with everything you've said! Great job on crushing this spicy workout!

[@laramiller4207]

I’m still sore from leg day, but was still able to push myself. Here’s to lots of stretching today 😅

[@jennym3910]

Omg. I posted the same as you. It hurts to sit but we did it. You crushed it!! Amazing 💪🙌💕

[@wilsonlindamarie]

Proud of you - and ditto!

[@donnalister1244]

Great complete workout- Thanks Sydney. Happy Canada Day weekend to all my fellow Canadians. 🇨🇦. Good job to my ‘teammates’- we did a good job finishing this Friday workout.

[@alyssalaverty2186]

First workout this week that I feel SO GOOD about! Glutes are my favorite and I pushed to failure 💪🏼

[@julianadolski1742]

Great job pushing hard, Alyssa! I’m so proud of you 👏🏼🔥❤️!

[@deborahfleck4184]

Great job today - proud of you for crushing the workout.

[@nakirach8668]

Whew!! Crushed it!!! 🔥🔥🔥🔥 Great job teammates! 😩

[@tarigodgift1195]

🌞STF 2024 Day 39 done, great job everyone!!!! 🌞

[@stephaniephan1169]

Keep staying curious about what we can do and breaking our limiting beliefs - feeling alive and anew each day. Proud of everyone staying the course and showing up each day.

[@juliefurchi0413]

Awesome workout! Really pushed those weights! 💪🏼❤️

[@robinfrisby6551]

Great job!!

[@LifeOrdinary87]

Great Job

[@andiswagumbi3248]

It feels good to be back on track with the program! Can’t believe we’re almost at Tier 3! Have an amazing weekend Squad!

[@wilsonlindamarie]

Great job on getting back on track! And for crushing it!

[@zacharyloiselle6332]

Great job. It is amazing to be back at it.

[@cole021184]

Still struggling this month even though I'm loving these workouts. Ever since our dog passed away our senior cat has been extra needy. Even though they weren't close I think she misses him as we all do. I'll take the lack of sleep and give her extra cuddles at night. These workouts are 🔥. Still don't know how Sydney and crew give us such great workouts for free. Hope everyone has a great day!!

[@redjessa]

I'm sorry about your dog. And I'm super proud of you for still showing up and crushing it.

[@dariequeen5]

My condolences to you regarding your dog. I hope you have a wonderful weekend and great job crushing it ! 💐💖

[@melissahaslett]

So sorry for your loss. We lost our Senior dog two years ago our cat was heart broken. They grieve hard too

[@krystalmckinnon5017]

You got this!❤

[@stephaniesmith562]

I have been consistent since January and as a 54 yo I am finally seeing some great changes to my body!

[@melissaboyer167]

Great job!

[@laureljohnson4010]

❤Great Glutes workout, really pushed hard and crushed it. Great job everyone.

[@Glitchimations]

Good job mate

[@suzannesb1691]

curshed it! May God be with you all! Blessings on a Friday! Love!

[@wilsonlindamarie]

Blessings for a lovely weekend! Great job on crushing it!

[@kelseyxavier]

Let’s go! Great job!! ❤

[@barbaragoreham1842]

Great job 👏

[@kiml7479]

Happy Friday and hello glutes!! Yup, spicy!!

[@judya2128]

I crushed it! I've been rocking with Sydney for years, and I can't recommend her enough to others to do her workouts. No thought into what I am going to do other than making time to press play!

[@selenagonzalez6597]

Yes you did!🎉 great job👏🏽

[@joflavell5362]

YES YOU DID!!!

[@juliatazelaar5159]

Crushed it! I’m exactly 11 months postpartum today and enjoying being able to heal my body and use it to do hard things. Thanks for the positivity and the work! ❤❤

[@TravelWidMych]

Well done continue getting 💪 strong..

[@carriesandoval649]

Lets crush this everyone!! Happy weekend squad!

[@Theeprincesspeach]

Great job!! Have a great one!! 🎉

[@samsalgado5212]

Go, go, GOGOGO !

[@salomejina-slouck7902]

Great job everyone! We crushed it!

[@deborahfleck4184]

Great job today - proud of you for crushing the workout

[@EdWaken]

I'm keeping it spicy at 67 years old and crushing it too! :-) Blessings to all!

[@kylynnecartor9470]

Another workout crushed! You all are awesome for crushing it too!! Way to go!

[@jebertkankunga2339]

I'm proud of myself for crushing the workout. it was short but intense. Great work team mates for crushing the workout.

[@ChristieBocking8377]

I love the swings! I completely zoned out during that set and I raised my weight throughout. Crushed it!

[@cherylsteinemann2810]

Loved this one! Crush it everyone!

[@juliefurchi0413]

Great job!!! 💪🏼💪🏼

[@susanhowland2682]

Great job!!!!

[@elizabethbrewer8515]

Great job!

[@Gina-d6s]

Excellent workout today! Love my new teal glute bands! Just arrived yesterday…in time for this morning’s sesh! Now I can also add the medium black band to complete my black set. My Royal Change apparel and workout gear are an integral part of my workouts, they bring me joy. It’s another element that connects me to the Squad. I can’t wait for another release of Royal Change workout mats, my black one is well loved 🥰 👑💪

[@Ally_dubb]

I agree love all my royal change gear! I just got the sage bands, love them! They work so well. Great work today!

[@dotzullo4401]

I crushed it!! Great job everyone

[@julianadolski1742]

I LOVED this workout 🥰! There’s nothing like a quick and spicy glutes and abs session 🔥. I’m so proud of the way we’ve all been growing stronger together! Thank you for these workouts and this community, Sydney ❤️! There is truly nothing out there quite like this!

[@wilsonlindamarie]

I agree! Great job!

[@julianadolski1742]

@@wilsonlindamarie thank you! you too!

[@eniahd]

Amazing workout as always. ❤

[@Gina-d6s]

That’s the truth! Great work today!

[@treeposego]

Whoa. That was fantastic. A lot packed into 30 minutes.

[@jennym3910]

My glutes were still sore from the Wednesday workout but I pushed through! 💪

[@caitlinuva]

Same here!! Great job!

[@erinwoosman4992]

Crushed it!!! No on to a beach day!!! Have a great Friday!

[@corinnecampos8299]

Dang girl good job especially on a Friday. U got this 💪

[@staceydelano5689]

Glutes are on 🔥!! Thank you, Sydney, for another great workout!! ❤

[@wilsonlindamarie]

Great job on crushing it!

[@jotisandhu6609]

Great work everyone!!! We crushed it!!

[@kandisher3258]

🔥🔥🔥💗

[@staceydelano5689]

Awesome job today!! 🎉

[@kandisher3258]

@@staceydelano5689 you too 🤩🤩🤩

[@overlandforager]

Love how much Sydney and rhis community has helped me, 4 years of working out with you all! High fiveeee❤

[@Ally_dubb]

Happy frieday! And another workout crushed! This was a spicy glutes workout! Way to go everyone!

[@tiffanyleo869]

great job crushing it!!

[@RileyLambert_]

Holy sweat 🥵 we did it!!! Great start to the weekend!!😍

[@nakirach8668]

Great job!!! 🔥🔥🔥

[@mandycrider2330]

Spicy glute Friday! Enjoy everyone 🎉

[@nakirach8668]

Great job!!

[@JoannaHickok]

I'm so glad I didn't skip this one. I was still really sore from Wednesday leg workout so I didn't feel like I could do this on Friday. I loved it. Sweating like crazy 😂 great job everyone!

[@Merrydish7878]

Great job ❤

[@reneegarrison8782]

Awesome workout!!! I had to give my body a rest yesterday, and that's ok. I feel much better, and I'll catch up with the workouts next week. Rockin' into the 3rd month of STF24 already!!! Great work everyone 🎉❤

[@sherri0172]

Crushed it! Great job everyone!!!

[@kerekson08]

Loved that workout!! Crushed it!!

[@dianehesse3255]

Wow!! When you said ride it out - it couldn’t have needed that more bc I was dying, BUT I RODE IT OUT.. My knees felt a little like the 61 years old they are- but the rest of me didn’t 💪🏻💪🏻💪🏻

[@nikkij_2383]

Crushed it! Great job everybody!!!! Day 39 Done!🏋🏾‍♀👊🏾💪🏾👍🏾🔥❤

[@shivid7680]

Wow! This was quick & spicy, glutes & abs are on fire. Thanks Sydney, crushed it strong💪💪💪💪💪🔥🔥😊

[@nicolawebster7640]

Up this morning and crushed it. Off for breakfast then picking my son up form airport. He's been in New Zealand for a year!! Bit excited!!!

[@iecherrooks4091]

Day 39 has been crushed!! Thank you for another awesome workout!! Great job everyone!!😊

[@christineb2298]

Crushed it! Had a busy summer with all the kids home and missed a bunch of workouts and it’s great going back and picking up the days I missed. Feel so good from this one.

[@seedspawsandyogagilljim7915]

Love love love. Where would we be without our amazing trainer and her crew. Honest.y. Hanged so much in my life and still making those changes daily. Well done everyone. We crushed it.

[@kimberlyodonnell7393]

Crushed it 🎉and ready for the weekend. Thank you again for the motivation!!

[@marennelson4877]

I feel like I just purchased heavier weights... well today I need to go into town and get even heavier! Crushed it!

[@sarafbourque]

Way to go!

[@nantiavafopoulou7296]

Amazing super quick format Happy Friday everyone 💪🇬🇷☀️🥳

[@yolandelapierre7438]

This really was spicy! 😅 definitely feeling my glutes getting stronger as I challenge myself to use the heavier bands 🎉. Thanks for the challenge Sydney!

[@kareym.3115]

Crushed day 39!! Amazing challenging work out!

[@Readingunderthesunandmoon]

Amazing workout! We crushed it!!! Thank you Sydney ❤

[@judirobinson1891]

Had to split this workout to make an appointment. But I came back and finished the ab section! Thanks for all you do Sydney! You’re a gem and much appreciated 😅

[@annamayfield2274]

Crushed it!! First official workout with Sydney!!

[@ilovehome98]

Welcome!!!!! She’s the best 😍❤️

[@robertsamuel2990]

Crushed it💪🏼! Great job teammate👆! Saturday workout LETS GO 🔥

[@alohawahine6241]

Fantastic workout, short and spicy as I like it 😂🎉 Glutes and Abs Friday was my favourite day of the week in Tier 2. Exited to what waits for us in Tier 3❤

[@angelaalmeida2734]

Going on vacation tomorrow and taking my dumbbells with me🙏💪🥵🏋🏻‍♀️

[@mindyperry5674]

Another day crushed 🎉 GREAT JOB EVERYONE 😊

[@JennaMcLaughlin-u2r]

Crushed it! Used my 30s for dumbbell swings, never done that! Have an awesome Friday everyone, you did great. ❤

[@lindseymyers86]

Awesome workout!! Great job everyone!! Happy Friday 😎

[@janine.koenig]

We crushed it 🎉 What a great workout 👏

[@icasma5038]

crushed it! FINDING ways to adapt and step it up with the equipment available to me :))

[@wilsonlindamarie]

Thoroughly enjoyable workout - loved it and crushed it!!

[@ganeshers]

Crushed it, I was missing this workout, back on target. Thank you, everyone!

[@laurynburrelll]

Love Sydney's constant encouragement! And can we talk about how cute her outfit is today?? 👀❤

[@tanlady4135]

Great great workout! Crushed it!! Legs were literally shaking when I got to the single leg deadlifts but we made it! Great job everyone!!

[@cathyrice2441]

Love me a good DB hamstring workout!! Great job everyone!

[@shannonchierchie2482]

Me too!!!! 😅😅

[@EnglishFlorals]

Another excellent workout. Thanks Sydney & Dustin

[@Melly7914]

Great workout! Crushed it!

[@moniquevelez9516]

This is 45 Baby!! Crushed that booty and ab work to get my Birthday started right! I’m so thankful for life and what my body can do!! Work hard and don’t quit!! You can do it! Way to work y’all!!!🍑🍑🍑🔥🔥🔥🥵🥵🥵🙌🏼🙌🏼🙌🏼☀️🌊🏖️🌴🥳🎈🎂😘✌🏼

[@wilsonlindamarie]

Happy birthday! 45 never looked so beautiful! Great job on crushing it! Enjoy your bday weekend.

[@anyawaythere]

Starting with those hip thrusters though! like whoa! got me pushing hard from the start. Thank you Sydney!!! Keep it up team! keep crushing it one breath at a time.

[@deenaka2009]

Crushed it! Really appreciate the effort you put into making these videos❤

[@dpaynern]

Crushed it! So happy to add core to the end of every workout, even tho it's not my favorite. I love that I'm feeling stronger.