30 Minute Strength & Conditioning Workout | Summertime Fine 3.0 - Day 64

Grab your DB's and be ready to sweat as we rock into the last month of STF! Welcome to DAY 64 of Summertime Fine 3.0! Please subscribe to the channel at the link here! kzbin.info...
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Today is a full body workout so be ready to turn up the intensity! Your strength and conditioning workout today will consist of 3 rounds of 30 seconds of a superset (one strength move and one cardio move) and your job is to absolutely crush this workout to set the tone for our final month of summertime fine 3.0! I used my jump rope and 10, 15, 20, 25, and 30 pound dumbbells so grab your dumbbells and your rope and let's CRUSH IT!
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In this workout you are training with me, Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer and Fitness Nutrition Specialist. 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.PLEASE CLICK HERE and subscribe! It helps us continue to be able to make videos for you all here every single day! www.youtube.co...

[@sydneycummingshoudyshell]

I’m so proud of you for showing up and crushing it today!!! Don’t forgot to give the video a thumbs up and share to inspire your friends and family!

[@mysheida]

Sure👍

[@paulasaliba376]

U're the best of the best🥰🥰

[@stephaniel7053]

Great workout, Syd!!! Ready for tier 3!!!

[@debbiemasters4395]

Thank you so much for another fantastic workout, looking forward to the 30days👍👍

[@sabihachow5612]

It's my birthday today & I've crushed this workout. I’ve been doing your workout last 10 months. & I feel stronger than before.

[@simplebyemmy]

Sydney's Daily Wisdom (33:18): "You are invaluable. What you pour in, what you ingest...all of it matters to who you are as a person. It becomes who you are as a person." What are you letting into your life? What are you allowing to influence you? What you eat, drink, watch, read...who you spend time with and who you allow to influence your thoughts. Pay attention to what you allow in! It matters.

[@suzannesb1691]

Thank you Emmy Yes

[@suzannefriderichs2692]

This!!!

[@carolynexists]

This is everything. Sydney=guru

[@christinesuhesky9219]

Sydney rocks everyday and because she shows up, we all get to show up on our best. Thank you is never enough for all she does for us to allow us to crush goals!!! THANK YOU!!!

[@leannabrooks6592]

Great work everyone!!!

[@rhettaconn5756]

Completely agree!

[@MsOutraged]

I think Sydney Cummings is an incredible person. She puts her heart and soul into these workouts for people to benefit from and to get strong and healthy. At no cost. Who today does that , NO ONE but this beautiful soul names Sydney!! I thank you for putting these incredible workouts out everyday !! I’m so happy I found you !

[@lynnmccollum-lasher3477]

Thanks!

[@DoeRaeMe]

The new and final tier💃 I'm already worrying what I'm gonna do once I complete it...because I'm way too strong for "normal" workouts now😆 Hopefully Sydney, keeps making them more and more progressive, because I never want to stop! I love the feeling of growing, feeling healthy inside out and actually being STRONG!

[@laureljohnson4010]

This is how I feel as well. When I started working out with Sydney I hated more than a 30 minute workout but she would do 40, 50 and 60 min workouts and I got used to them and now I get up with enough time to do 60 minutes every morning and if her workout isn’t that long then I add another of her’s to make up the time difference. It’s her fault, 30 minutes just isn’t enough anymore. But I love it and I love how I feel.

[@amandaczerwieniec3269]

Oh they're will be new challenges headed our way for sure! Sydney's got us 💪

[@sheracarter8661]

I loved tier 2, but if this is what tier 3 is gonna be... I'm already in love. Nice sweat to start this tier!! Let's crush this!! 🔥 💪🏽

[@lisatowle6016]

I have missed cardio! I hope tier 3 has more of it like this workout!

[@catalinaholland815]

I totally agree, this was so much fun and love the cardio segments also. This is going to be an amazing month!

[@rosecrunkleton9898]

Did 15 pound shoulder press for the first time without stopping. Thank you Sydney!

[@angelalangrd]

I definitely prefer when you list the specific exercises in the description. It gives me a chance to get set up and prepared to keep going.

[@rachelledegrace5944]

Me too!!

[@simplebyemmy]

I just noticed that in addition to her water bottle, sweat towel, mat, and shoes, Sydney also matches her watch band to her outfit. Amazing! :)

[@lisatowle6016]

Loved the tie dye yesterday!!

[@delphine4234]

Yes!!!i noticed that too😅👌👌👌

[@jenniferbegin6449]

I can’t believe it’s tier 3 already. I loved every workout so far, can’t wait do all of July and love all of those as well.. I hope everyone had a great 4th, off to work, then I’ll be CRUSHING this workout when I get home 💞👍🏻🖐🏻

[@catherinejones7588]

Just love what you do Sydney. An inspiration for a 62 year old woman in Totty England. No 1 uk fan - been working out with you 4 years. Thanks Cath x

[@emmaharris3367]

Absolutely LOVE strength and conditioning, in 30min smashed it ❤❤ thank you xx 32:36

[@giselle.7952]

tier 1 was on fire, tier 2 was more than on fire, DEFINITELY EXCITED FOR TIER 3

[@rupinjeremiah9589]

Hi! Is this also for men? I am man and did this with my mother-in-law but it was brutal! I used 1 lb dumbells but could not last even 11 minutes when my entire body completely gave up and I stopped and my MIL told me to go and rest to recover. My MIL did the full session using sets of 15, 20 and 25 lb dumbbells! Her biceps are thick and powerful like Sydney's and she has massive strength and stamina power! I feel really low and defeated. Is this very difficult for men?

[@NataliaCava]

Thank you Sydney, I’m ending the year with strength and conditioning, my favorite. Thank you for keeping me in shape daily since 2020. Have a wonderful new year 2025, an easy and enjoyable pregnancy and let’s keep working out together in 2025. So thankful for YOU! 💕🌸💪🏼👍

[@suzannesb1691]

Yes ! I used my 25 for the clean and I rocked it. So glad I invested up in heavier weights- and with the encouragement from tier 2 - I went for it. Reached for heavier weights in each exercise only had to go down in one of them ( arms in front is always a challenge for me) Yes I am strong and yes I will watch all that I "ingest" , take in and surround myself with. Beautiful day- Wonderful holiday weekend and my health! Can I say one more time- Happy Birthday USA !

[@rupinjeremiah9589]

Hi! Is this also for men? I am man and did this with my mother-in-law but it was brutal! I used 1 lb dumbells but could not last even 11 minutes when my entire body completely gave up and I stopped and my MIL told me to go and rest to recover. My MIL did the full session using sets of 15, 20 and 25 lb dumbbells! Her biceps are thick and powerful like Sydney's and she has massive strength and stamina power! I feel really low and defeated. Is this very difficult for men?

[@danakozan5283]

Really wasn't feeling this workout after my morning cardio session, but man do I feel accomplished now. WE GOT THIS!!

[@mitchseguin4959]

30 min session was just right to get back into conditioning. Thanks

[@staceyannkaufmann2062]

I can’t believe we’ve made it to tier 3. I’m ready to crush this workout and continue showing up for myself because I’m worth it. Let’s go!! 💪🏽

[@briannemanfredi9478]

yesterday was tough for me. I wanted to catch up on a workout I missed so I tried to do two Sydney workouts at once and I’ve done it many times before, but yesterday I felt so upset and disappointed in myself because I had to take a lot of breaks and I was struggling both mentally and physically. I don’t know what it was, I guess I was just having an off day, but I pushed through and finished both workouts even if I didn’t give it my all. I told myself that tomorrow is a new day to regain motivation and it’s okay to not feel 100% everyday. Starting tier 3 is the new restart that I needed. I’m looking forward to more cardio because I feel like it gives me this spark of energy that sometimes I might not get in a complete strength workout. I feel the energy and the support to continue my journey. Thank you Sydney. I don’t know if anyone will read this but it felt nice to share it.

[@Honey_1012]

Sometimes giving ourselves that break allows us to be mentally and physically prepared for the next workout so don't be so hard on yourself ok. Good quality workouts are key. Go crush the next one and give it your all. Thanks for sharing and well done!

[@carlosmethodfitness]

Sydney smashing it every day, every week on here. She's an animal, a beast, a superwoman. She is Sydney Cummings. Peace and Love, Carlos & Bex

[@JessicaSmith-ie7cm]

Mountain climbers, high knees, plank jacks….OH MY😱!!! Loved that it was 30 minutes👌🏾🙌🏾👍🏾. Crushed it💪🏾

[@deborahfleck4184]

Strength and conditioning is back - great start. Looking forward to killing it this month.

[@ZFroggirl]

I have never enjoyed a cardio focused workout so much!

[@larisakamm329]

Strength and conditioning is my FAVORITE!

[@susanhowland2682]

Great sweat on this morning!!!! I cannot believe we are in the last month of summertime fine!!!!

[@jillianbaxter1674]

So happy to be back with strength and conditioning circuits!! Crushed it!

[@rkkainth6748]

Yes back with strength crushed it

[@kelseyxavier]

Strength and Conditioning is my JAM! I can’t wait to crush this last month of SUMMA TIME FIIIINE!! 🥵🎉🏋️💁🏼‍♀️

[@ddot9566]

I haven't been feeling good about my body lately. I still have this stubborn tire of fat around my waist even as I've seen the muscles in my arms pop out like never before. So I've been feeling discouraged and like I'm not doing well even though Tier 2 was amazing. About 10 minutes into today's workout I realized I was letting my mood affect my output. I wasn't pushing myself hard because I was feeling so discouraged. I decided to stop listening to those negative voices in my head and just focus as hard as I could on everything Sydney was saying. It really made a difference in my effort levels. I still feel fat but I also know that I crushed it today. No matter how my body looks I know it is strong and capable. Looking forward to tomorrow and another amazing workout with Sydney.

[@moniquevelez9516]

S&T is back baby!!! Yes!!! What a way to kick off Tier 3-Day 1! Love the improvements I already noticed in my cardio endurance and I can't wait to see how much more I improve over these last 26 days of STF!!! Way to set the tone for the week squad!!! Lets go!!! 💦💦💦💦💦🙌🏽🙌🏽🙌🏽🙌🏽🌞🌊

[@christyb5575]

Mountain climbers, plank jacks… I’m one happy girl!! Omgggggg i can’t wait to see what’s in store for us💪🏾 I CRUSHED IT!!! Happy Monday everyone

[@stacystark6754]

Oh my gosh! I somehow missed this one originally. I wanted to quit so many times in the second half. I was challenged. Thanks!

[@michaellord6545]

Today Sydney you taught me how to jump. I started doing your workouts about 3 months ago. When you do jump rope, I pretend I'm holding onto a rope and jump up and down while holding my arms out for balance. Today was the first day when I felt like I could jump properly without holding my arms out. Thank you. (Context: I had meningitis when I was 3 weeks old. My parents were told I might not walk or talk. I think I was taught to walk and talk around the age of 2. The only way I jumped properly was on a trampoline. Now at the age of 20, I can jump off the floor properly without needing the springs of the trampoline.)

[@fadhilahraimy3850]

Im back to my hometown yesterday..today im back for last 30day for tier 3 summer 3.0..n i crushed it day 63!!!

[@maryamkhan9277]

Oh we have missed you STRENGTH and CONDITIONING 💜

[@sherman1280]

After dealing with one and a half frozen shoulders for nearly a year, it is SO wonderful to finally be able to do a full workout with minimal mods. Great workout!! 💪🏼💪🏼💪🏼🔥🔥🔥 Thank you Sydney and Dustin for all you do!!!

[@stephaniephan1169]

There is no one like Sydney - a pure heart full of the best of intentions to cultivate happiness, health, strength through providing workouts at no cost and making it accessible to all because everyone deserves quality fitness. Her consistency and dedication are unparalleled. Positive attitude and inspirational story and words that keep lifting us up. Sydney - never doubt your immense impact. We are forever grateful. I have worked out with you for the past 2 years and it has been the best return on investment hands down. Thank you from the bottom of my heart for everything you and Dustin do and for who you are. Tier 3, let's bring it on.

[@marissaregan1]

Strength and conditioning!!! Woo hoo! Let’s go Tier 3 Summertime Fine! Crushed it💪🏼

[@emiliasinister]

I crushed it ... thank you for keeping these videos available to us Sydney

[@leandraperson6612]

Yesss to the return of strength AND conditioning! Felt so strong in my plank jacks and mountain climbers, I know that strength heavy month was sooo good for all of the cardio! So excited to be on this journey with all of you!! Last month of STF 3.0 LETTSSSS GOOOOO!! ☺️♥️💪🏾

[@Re.x0]

I don't know how you do it Sydney, you keep me coming back for more and more! I'm so glad I found you on KZbin recently! God bless you guys! 🤗

[@seedspawsandyogagilljim7915]

Tier one I loved you , Tier 2 I loved you too, Tier 3 Ive missed you S and C , lets do this , lets crush the next 30 days.. ooo i feel quite emotional that we are already in the last tier.. love love love STF, so excited for Sydney and Dustin... what a couple.... changing the world of fitness one dumbell at a time...

[@SH32146]

Love love love your workouts! The 30 minute ones are awesome for us busy mommas who don’t always have more time than that for a daily workout. Thank you for all you do!!!

[@mrsjlharper]

Woohoo! Strength and conditioning is back!! Crushed it!🫀🫁🦵🏻💪🏻🧠 Healthy Happy Strong

[@nothingimpossible3377]

I've made it to Summer Tier 3...Never been so committed to a workout prog even though I workout ever single day...Thank you, Sydney...

[@katerinaperez7580]

Hi! Was wondering if you could put the list of exercises in the description like you have done a few times in the past? Just helps me get ready for the workout🏋🏼‍♀️❤️

[@sammooa]

SO EXCITED S&C is back!!!!

[@jramirez1106]

I have been so depressed the past 3 days. I wasn’t sure why… but I also didn’t get my Sydney fix all weekend. I started off the day feeling so down… but girl you always come through! Thank you for always being someone I can rely on to have me working harder than I thought I could! Love love love you! Wedding prep for you! Life pre for me!

[@sheilalaurence9209]

The cardio mix made this workout fly by!

[@pamcavallero6550]

STRENGTH & CONDITIONING IS BACK! Oh how I’ve missed you 😘 Appreciate getting the mountain climbers done and dusted from the start!

[@chongmanting]

THANK YOUUUUUUUUUU thank you Sydney Dustin and everyone here!!!! We CRUSHED IT! we SMASHED it!! much love from down under Melbourne Manting and Inspector Rex!!

[@kristicurran2726]

Great workout! Exactly what I needed today. Thank you!

[@msblueskat1]

Loved Tier 2 because strength is my thing. I was a little concerned about a more cardio format but my worries were for nothing. This was a perfect blend. 30 minutes of sweat! Thanks Sydney

[@Melanie_B1994]

Absolutely crushed it. Getting stronger day by day. Thank you so much for being there ❤️❤️ Wishing you joy, love and happiness on your wedding day and a new chapter of your life together. Take love 😘😘😘😘

[@taylorvoyes3568]

LOVED THIS ONE!! had a little bit of everything and went by super fast :) let's crush this week everyone!!

[@khalidmustafa6588]

I am back after two weeks of moving. Back to track Sydney. I miss you and I miss my workouts. Good day everyone.

[@allisonnanna3642]

I was so happy to see Strength AND CONDITIONING today!!! 2 straight months of strength workouts was too much for me, I need the variety! Hopefully more of these to come this month!!!

[@tammychick4341]

I love going back and redoing some of my favorite workouts!!😍

[@carliejakub746]

I dont know how I missed this one this summer!! Great workout. My favorite!!

[@mariabarcelo4737]

Did it again , so added it to sf 4.0 first day….💪🏻💪🏻💪🏻 feeling good

[@paolavarley3987]

Haven´t been feeling good lately but cannot live without my daily workout!! crushed it!!!

[@rosannemain1341]

I'm new to your videos Sydney.... YOU ARE AWESOME. love the inspiration at the end....so important. 💕

[@angelmaye24]

You show up for me & I show up for me too! Win win 💯💕 Especially the days I don’t wanna , u help me so so much you have NO IDEA

[@karellwilliams831]

Raise your hands if strength & conditioning is your favorite🔥🙋‍♀️🙋‍♀️👍

[@helgapinones183]

That way hard! I thought about no showing up but I was here with y’all!

[@lindahowell9140]

Crushed it! Love, love, love strength and conditioning! Tier 3 is going to be awesome! It’s going to be a great month! Have a great day all!! ❤️❤️

[@krissystern9274]

So very excited to be in tier 3 these are my absolute favorite workouts! Can’t wait to crush this! The day of your wedding will be the day I am celebrating an entire year of zero workouts missed with you! Working hard for our goals this month! 💪

[@ThatDalyLife]

Wooo-wooop! Kids on summer break and I have a couple weeks off work so I have my cheer squad cheering momma on, and sometimes joining in.

[@dorismarilyn]

Loved this one! Didn’t realize how much I missed cardio and how much I love strength and conditioning! ♥️ so excited for this month!

[@kristysandler9627]

Rockin the Blue today, Sydney! Strength and Conditioning month, yay! Can’t wait to CRUSH this month with all of you!

[@lashayanesmith1019]

I LOVED the format of this workout! Short and to the point, but effective.

[@sarahball311]

I missed strength & conditioning!!! Ahhh feels SO good! Tier 3 is going to rock!

[@chelseamallory2566]

Was telling another person yesterday about you and said got excited and said “I love Sydney too!” Then we started telling other that were with us about you and your workouts. I have came across several people that love your workouts as well and every chance I get I try to get others to give your workouts a shot!

[@kaurrupi]

So proud of myself...sailing into the Tier 3 workouts...crushed the first...30 to go....bring it on...

[@emmamarks1333]

Crushed it!! Such a spicy workout! Welcome back strength and conditioning!!! 👏👏

[@shafikabrahams9786]

Went slower towards the end but did not stop!! Thank you for the high quality workouts.

[@anudash1595]

Finished it with the no repeats for today.. feeling proud. I usually catch up for missed workouts. My all time fav No Repeats

[@marycorres1310]

Crushed it!!! Definitely enjoyed this fast and furious start to STF tier 3!!! Can really feel the results of Tier 1 and 2!! Crush it everyone!! THANK YOU Sydney and Dustin :))

[@francesroth9729]

Great Workout! Crushed It!

[@mmorley127]

I love strength and was nervous about doing cardio again. Sydney designed a great workout and I did better than I expected. It flew by! Thanks Sydney!

[@Honey_1012]

Wow the cardio part of this kicked my butt today. So sweaty but feeling amazing as always.

[@jennifermonroe3017]

Usually work out with Sydney in the a.m. First p.m. workout with her. Loved it! Crushed it!

[@tracykyle9406]

Good morning and thank you Sydney, I LOVED thst workout before my 24 hour shift today. Positive mental attitude, feeling fantastic. You are a legend. Happy Monday people xxx

[@jdy89]

*supersets* 1. Squat and snatch 2. Mtn climbers 3. Should press / standing crunch 4. Lateral slides 5. Bent wide rows 6. Jump rope 7. Sumo squat / front raise 8. High knees with squat drop 9. Weighted butterfly sit ups 10. Plank jacks 1 minute Jump rope / squat jump finisher

[@gxw2350]

WOO HOO!!! Sydney, you amaze me w doing the wkouts AND talking us throughout! God bless you

[@shivahashem1464]

Glad to have strength and conditioning back 😅. My favorite 🏋️

[@lynngardner76]

Whoo hoo! I loved this killer workout! Strength and conditioning is my favorite format! Thank you!

[@kaceycrossley8114]

This was a burner, workout crushed! Hydration for me today

[@laurabiskupic8070]

Great to see conditioning back in the mix! Thank you for kicking what might have been a lazy start to the week off right!

[@caroliiish7730]

I wasn’t going to workout today but then I said if Sydney uploaded a video then I have to. So glad I did!!!

[@sarawhite5136]

Strength and conditioning is my JAM!! Love it!!

[@alishamulla9766]

Crushed 💪💪💪💪 Sydney you should put your motivational speeches in a book. I literally spend an extra minutes taking notes 🌸🌸 they’ve helped me power through on some tough days. Thank you Sydney,not just for the workouts but for being this amazing person who is genuinely investing her hard work and time in educating people on the need for choosing a good lifestyle over just looking good on the outside.Real talk on real living 💯💯💯💯

[@waveney6262]

Strength & Conditioning on a Magnificent Monday that was the bomb.....I definitely earned this sweat cause its real....Feeling stronger by the minute...... Btw after the storm past through on Friday I'm thankful to be alive to do this workout..... Giving thanks for the strength.... Much thanks Sydney.... Have a blessed n wonderful day all....❤💛💚🙏🙏🙏👍

[@gracemaloney4338]

Great workout. Wintertime fine too!!

[@ketofritta6484]

I sooo much missed this format ....let's 60 "...Awesome !

[@SashaLipskaia]

Summertime fine tier 3! Yes. I injured my foot, so recovering, and adapting this, hoping to heal soon! Thank you, Sydney!

[@denisejohnson181]

WOW 🤩!!!! This is gonna be another AWESOME month of workouts!!!!

[@anapavlovic2508]

After 3 years of crushing your workouts almost every single day and to be able tp do 2 x 30 min od your workout if that’s not something if that’s not me being strong and powerful I don’t know what is 👏💪🏻👊🏻🔥🤗 yes Syd you helped me to be where I am today but I did that 👏💪🏻🔥 nobody else but me 💪🏻👏🔥👊🏻 happy Sunday everyone 👊🏻🔥💪🏻👏🙅🏼‍♀️❤️🤗🇳🇱

[@jaclynriendeau7785]

I crushed this again! Thanks, Sydney and Dustin, for this super amazing workout! Gearing up for Summertime Fine 4.0 on Monday 🎉🎉 Love you guys💪🏃‍♀️‍➡️🦵🥵😘💞

[@maejones4450]

So excited that cardio is back in the mix! Loved this one so much!! 😍😍💃🏼💃🏼