30 Minute Full Body At-Home Endurance Workout | ALL FITNESS LEVELS | Build Muscle + Burn Fat!

Welcome to Day 1 of Summertime Fine! Grab your Tier 1 May program calendar here! shop.royalchange.fit/products...
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/sydneysqu...
Are you ready to crush this workout together? Today we are utilizing the training variables around endurance and stabilization to push your body to build muscles and boost your metabolism to start losing body fat. Make sure you give the video a thumbs up, comment, and subscribe to the channel!
We will work for 2 minutes straight and slightly switch up the exercises every 30 seconds in that 2 minute work period. You will keep the same weights in your hands for the whole two minutes so just make sure you watch and follow along to keep your body and your dumbbells moving! Feel free to take a shake out break in the 30 seconds between our 2 minute work periods.
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 50 to 70% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body slowly in eccentric portion with a slight pause before powerfully finishing the rep. Think of moving slow to keep your stabilization and then exploding back to the start position.
BIG NEWS! I am launching my own supplement line with GHOST lifestyle on Mothers Day, May 12 at 1:00pm ET at www.ghostlifestyle.com. Please make sure to use code SYDNEY to show GHOST how strong our community is!
All four products are flavored SUMMERTIME PUNCH to pay tribute to the most epic program we complete each year, Summertime Fine! The flavor is inspired by my favorite tropical drink and my status as a mom, the Bahama Mama so you can expect tropical fruit and a bit of a pina colada aftertaste. What a DREAM COME TRUE!
I will be launching a Lower Calorie CLEAR WHEY PROTEIN, my LEGEND Pre-Workout product, my Beauty + Detox GLOW product, and My Superfood GREENS product! I wanted the 4 products I use daily to help with your workouts and your wellness and I'm so very passionate and excited about all 4 of them!
Exercises:
Bicep Curl series
Hammer Curls series
Front Squat series
Squats to Squat Jump stabilization series
Single Arm Row Series
Back Flys series
Shoulder Press series
Lateral raises and front raises series
Plank series
Core series
Row to Curl to Squat to Press Complex
#fullbodyworkout #athomeworkout #fitnessmotivation #losebodyfat #howtoloseweight
SHOP AND PROMO CODES:
Royal Change Merchandise: shop.royalchange.fit/collecti...
Shop my outfits: liketk.it/4hTwD
Sydney Squad community: www.royalchange.fit/sydneysquad
GHOST supplements discount code “SYDNEY” saves you 20% www.ghostlifestyle.com/
Amazon Store: www.amazon.com/shop/sydneycum...
LET'S STAY CONNECTED:
Instagram: / sydneycummings_
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Fan Page: / sydneycummingsfitness
Twitter: / sydneycummings_
Website: www.royalchange.fit
Chapters:
00:00 Introduction
00:36 Warm Up
02:36 Bicep Curl Series
05:06 Front Squat Series
07:36 Hammer Curl Series
10:06 Bodyweight Squat Series
12:36 Row Series
15:07 Shoulder Press Series
17:37 Back Fly Series
20:07 Front and Side Raise Series
22:37 Plank Series
25:07 Core Series
27:38 Row to Curl to Squat to Press Complex
29:37 Cool Down and Motivation

[@sydneycummingshoudyshell]

Day 1 is here! Please do me a quick favor and make sure you are subscribed to the channel! Over 60% of the people using these workouts are not and it helps us out so much! www.KZbin.com/@sydneycummingshoudyshell What did you think of this new set?! We worked so hard and were SO excited to bring this to you!!!❤

[@stephaniecampbell7855]

Absolutely Awesome Set! 🤩

[@susanhowland2682]

I was so excited to see the new set….it is awesome and all the summer vibes.

[@TheLadyDred]

Loved it! I'm just getting back to working out, and this is a way great to start my day. Thank you Sydney 😊

[@maggiemaymiskelly5494]

Loved it Sydney 💪🏻 heart rate peaked within first minute! Love the New studio set 👏🏻 Loved the format 👏🏻 thanks to you, Dustin and team for all your efforts to bring us such amazing workouts 👏🏻 I never take it for granted 🤗

[@dyaiivy6407]

Love the new set

[@stephanierussell9355]

I am a recent breast cancer survivor and haven’t done a Sydney program in over year. Summer time fine day 1 COMPLETE!! I will show up during these 90 days and will be taking my life back from cancer

[@rochellerochelle01]

I am rooting for you. F cancer!

[@katievanderveer17]

Amen!!!!!

[@teresamann8018]

Congratulations! Keep up the great work and feel amazing!

[@lisatowle9337]

You got this! You should be so very proud of yourself! SF programs are always excellent!

[@jenniferalmeida4412]

Survivor here too!! I love her programs!

[@bjamiinmelamed-turkish2726]

My father passed away on Friday, I started a bit late. But I am determined to do this! I will not quit! I will show up for myself and in honour of my dad for the next 90 days!

[@tammycoffin]

Hang tough. What an amazing testament to your positivity. Keep sharing your light 🙂

[@elainahuffman9898]

Sorry for your loss. Amazing you’re still pushing through. He’s got to be proud

[@bjamiinmelamed-turkish2726]

@@tammycoffin Thanks!

[@bjamiinmelamed-turkish2726]

@@elainahuffman9898 Thanks :)

[@rockymountainfam1644]

So sorry! I pray you have peace and joy that comes from above!!

[@popcornkindhearted3510]

I just broke up with my partner of 2.5 years. I am doing the summertime fine program. Although I am late to this, I am not giving up on myself! Thank you Sydney!

[@andrealopezmota920]

Good luck!! 🫂🫂

[@emsamansky]

I am doing STF! Went to bed at 9:30 last night so I could be ready. 10 year old felt sick at 3:30 and discovered when I put her back to bed that 14 year old was awake and gaming. Got him back to bed only to find hubby snoring. Finally grabbed another 45 minutes of sleep and got up to do the workout anyway. Life happens! Gotta get up and crush it regardless.

[@zeeinajar]

Well done

[@breannalea1547]

Wow! Amazing lets lock in and rock this, progress over perfection and based on the night you had I'm proud of you!! I hope you get an uninterrupted night of sleep for tomorrow's workout

[@juliatatemartin8376]

Way to show up!!!!!!

[@snakeonamotorcycle]

Sleep is more important than doing the work outs

[@gretchenlopez787]

Hi everyone! I want to share that when Im lacking motivation I come straight to the comments. Everyone's energy and positivity is amazing!! I am doing STF!!!

[@laurahalley5732]

I am doing Summer time fine! I can’t wait!

[@leannabrooks6592]

Great job!!!

[@tammycoffin]

You got this! Remember, the workouts you do even when you don't feel like it end up being the most rewarding!

[@sherri5912]

We’ve got this & will get through it together. I need the motivation as well!!

[@MamaLunga.]

I AM doing the STF Program. I will NOT quit (like I did the previous years) !! Let's do this!!

[@PrettyPrivleged]

I am doing this!

[@heistruth2865]

I was pregnant a few month ago, yet my baby tragically passed away. Our firstborn son was due next month. 💔 Having these workouts available are part of me caring for myself as I grieve. 💞

[@Fabbonbagay23]

Can we appreciate how beautiful the background is! So pretty! Let's go STF 90 days! Thank you, Sydney

[@blairs4798]

Totally is! Loved it!

[@MichelleSloan-xc5ky]

AFFIRMATION: I AM DOING STF for the next 90 days. Let's all do this. Thank you Sydney 💯💥

[@Bpositive-s9w]

I will not quit!! I am declaring that I AM DOING THE SUMMERTIME FINE PROGRAM!!!

[@EmilyHuydic]

After a super physically exhausting and restrictive pregnancy, traumatic birth via emergency cesarean, and a struggle with PPD, I haven’t felt like myself in over a year. SO READY to feel STRONG again!!! Absolutely loved the format of this workout and as always, love Sydney’s words of encouragement at the end! 💪👊

[@ellenboortz4311]

My husband and I are doing SUMMER TIME FINE together!!!

[@user-nv5kx5hu6k]

Same

[@AHyatt1121]

Yes!!! Love this!!

[@JasonTakeuchi-Krist]

Sydney is so great for men and women - the workouts are so tough and she always pushes. I've recommended her to many male friends.

[@chrisdumas7949]

Good morning everyone!!!! . Day 1 summertime fine .. everyone let's rock these next 90 days.. so pumped! Let's rock this party 🎉🔥🔥

[@farrahmcclarity]

Morning Chris! STF🎉I’ll know you’ll crush this program💪I’m proud of you in advance.

[@chrisdumas7949]

@@farrahmcclarity morning my friend I am ready to ROCK!!!! Woooohooo. So excited.. let's crush this together ❤️

[@Mmm.2481]

Let's do this Chris!! I finally got dumbells and I'm so pumped to be on time for a challenge like this!

[@chrisdumas7949]

@@Mmm.2481 oh yea. We are gonna rock hard! I am so proud of you.

[@Mmm.2481]

@@chrisdumas7949 ❤❤❤

[@seedspawsandyogagilljim7915]

“I am doing Summertime Fine” four years training with Sydney and my third Summer time fine. The best decision I ever made … thank you

[@dearestnora]

Summertime fine day 1 done! "The day you plant the seed is not the day you eat the fruit." 🙏🏻

[@dyaiivy6407]

Good Morning Squad🌞 We will complete Summertime Fine Together ❤️ 💪🏾💯🙏🏾

[@megansponneck1222]

I will not quit. I relocated from South Africa to Europe a year and a half ago and with that I have gained 8kg's and feel absolutely awful in my own skin. It is time to take back control of my life and body!

[@Dpal9959]

I am 64 & I am doing Summertime Fine! I will NOT Quit! Thank you Sydney! 💜💪

[@deedeee864]

I am DOING the STF program. I will NOT quit. I cannot wait to meet the version of me that completes this STF

[@FrenchyFaith]

Coming in with zero sleep and zero food in my body after a big breakup yesterday. I’m so devastated but I’m grateful that you’re here as always and I think deciding to stop tossing and turning and coming here instead helped a little. The set looks amazing, congrats team, I’m looking forward to every day of this program.

[@sharmilashankar6802]

You are worth it and so I am glad you chose yourself and did this program. Keep telling yourself that it is somebody else's loss.

[@Landzador]

🌟

[@nicole37smith]

I AM DOING THE SUMMERTIME FINE PROGRAM!!!! Hallelujah God!... (please give me strength 🙏🏾💖🙏🏾)

[@thehobbyist2022]

Starting this today and I'm excited !! I am committed !! I will complete the program !! Look for me on day 90 ! Day 1 done !! 🎉

[@rachelnester2778]

Good morning!! Happy 1st day of STF!! We got this!!!! Good job everyone!! :)

[@maggiemaymiskelly5494]

SUMMERTIME FINE 24!! let's crush this 💪🏼😎

[@farrahmcclarity]

Morning Maggie! Hey Friend! STF🌞Your Going To Crush This 💪🎉

[@maggiemaymiskelly5494]

@@farrahmcclarity hi Farrah! What a start to STF planks got me! Shaking! Well done for crushing it 💪🏼👏🏻💪🏼

[@farrahmcclarity]

@@maggiemaymiskelly5494 Yes my body said what’s going on (lol)! We Did it! I’m proud of you crushing it! Keep Going my Friend💪

[@lindsaygarcia7745]

I am doing Summer Time Fine! 😎 It may not look perfect every day, but I’m pressing on with dedication!

[@alexandriamahoney5613]

OKAY. Anyone else loving the set and the outfit! Sydney from me to you. It’s been an honor to watch you grow the last four years and I’m sure I’m not the only one who thinks that! Let’s rock STF!!

[@yamilee1354]

Sydney the hair! The outfit! The new studio! Summertime fine 2024 here we go!

[@graceilanie]

I'm glad I'm here. Started STF today because I just finished the Prime program last week. I WILL NOT QUIT! Day 1 done✅️

[@sumaiyafaiz5681]

Regardless of what happens, regardless of how hard, we are not quitting inthis 90 day STF program!! Inshaa Allah! Lets go 🎉

[@amandajohnson8458]

I'm doing SUMMERTIME FINE !!!❤ LETS GO EVERYONE !!!!!

[@mitreschicas]

I am a certified trainer, and I am doing STF! I give my clients all of me everyday. I am committing to carving out time for me, to achieve my goals so I can be a better version of myself. I need to be my best so I can continue motivating and supporting them on their fitness journeys. Sydney, girl you rock 💪🏼❤🙌🏼

[@maeve3012]

I am doing Summertime Fine ☀️🔥 My very first program with Sydney was STF 2023. I told myself my goal was to make it through the first week, I crushed that goal, so I told myself “ok let’s do a month” and I finished the entire program. I have done every program since then and can’t believe all the things I have grown to be capable of, not only physically but mentally. The me today is so proud of me from May of last year, and I can’t wait to see the me I will become in 90 days 🦋

[@rchaksnoopy]

I am doing this program and will not quit. Neither this nor anything that I am trying for in life 🙌

[@stephaniecampbell7855]

I AM doing SummerTime Fine 💪🏼 not perfectly but persistently ❤️ Day 1 ✔️

[@rachelv2436]

I went to bed last night so excited for today's workout! It felt like a long week without any new workouts from Sydney!

[@Landzador]

Same here!! 😂😊✨️

[@alyssamanning3511]

Loved the format of this workout. When I first saw it was 2 minutes per exercise I thought it would be monotonous, but since she changes it up slightly every 30 seconds, it made it fun and the time flew by!

[@jessicatowner108]

I am doing it! Summertime fine 2024. My body is strong. Despite migraines. Despite a brain tumor. My mind and body and strong. Thank you, Sydney!

[@kimberlycase3102]

I AM doing the Summer Time Fine program!! First-timer here, excited about doing this program!!

[@chrisdumas7949]

You will love the results!!!!🎉

[@angeladeoliveira4374]

Waited till 10am in the UK 🇬🇧 to begin Summertime Fine and loved the first workout. I’m doing this. Spicy is all I say. Thank you Sydney, it’s going to be a fantastic next 89 days. I might fall some days but I will get up and give my best and continue. I’m doing this no matter what life brings I will complete this program. Sydney you rock. Strong, fitter, happy and healthy, my goal no matter what. 💪💪💪

[@redeemed5906]

I will complete the 2024 summertime fine program. But, first, I must say a HUGE thanks to the best motivational trainer in the business

[@abhinitadas9474]

Started STF today and wow this workout just flew by. I can’t believe I actually did this. This was challenging mentally and physically by the end of it but man was this satisfying ❤

[@salehehmanzeli1996]

Hey Sydney, I'm so grateful for you to be my trainer at this point of my life which I'm the heaviest I've ever been, I used to be super lean but after some life happenings I gained all this non existent weight and that took a toll on my mental health and self image, now I'm ready to drop this heavy burden off of my shoulder as my birthday is in 2 days to give myself the ultimate gift, wish me well, I hope I make it through the whole program right by your side, love you ❤️

[@valerieevanderbaaren47]

Loved this first workout! Been following your videos for a couple months now and I’m already SHREDDED 😮 never been so fit in my life and I just had baby #2 at the end of October. Sooo pumped for STF 2024 🎉

[@kerstinengel3147]

I AM DOING STF ! I will get stronger and stay consistent :) ! Let's crush it !!!!!

[@seahaze77]

I crushed it. I AM DOING THE SUMMERTIME FINE 2024!!!!! I have been out of this group for a few months and I am so happy to be back.

[@cassiewilliams4533]

Great and tough! Definitely had to dig into the mindset of not quitting. Definitely had to pause but did not stop and leave! Happy Monday! Happy 1st day of SUMMERTIME FINE

[@carolineraba8267]

I AM doing Summer Time Fine! Loving the set and the energy today ❤

[@clairewright1792]

Happy Birthday Ari!!!! 🎉 Your Mama is a beast 💪🏽 and is doing great things to encourage her community! She and your dad will always be your biggest encouragers and fans too!

[@hannahlowell8293]

Last year I found your summertime fine videos, this year I am glad to start the SUMMERTIME FINE !!!

[@jhineskadesiree8396]

I have been following Sydney for a few years, and I'm SO excited to do the Summertime program 🎊

[@beau-natalieross6714]

4:35 am just crushed it and feeling so motivated. 🎉

[@whit6079]

Five years subscriber!! Thank you so much for all that you do!! YOUR Dedication and encouragement has carried me through so much daily stresses!! I’m so happy i finished day one

[@sarahhuewe5269]

I am doing summertime fine!! Whoop whoop!

[@janinacabeza6174]

🎉❤.. let's crush STF together ❤️.. I love the set 💖

[@sohatabet6248]

The set is so refreshing and shiny. 🎊 ❤🎉

[@ninjapato13]

Healing over a break up and jumping back into Me. Im a bit late but i will finish STF !

[@abigailnissen3502]

Great job EVERYONE! I am doing the Summer Time Fine Program with you all! (26+ weeks pregnant with a toddler! ;)

[@shwetajain166]

Was looking forward to it the whole week. Finally it’s GO time🙌🏼🙌🏼

[@wilsonlindamarie]

AWESOME first day of STF 2024! My friend and I are from 2 different parts of the country but coming together to workout virtually together for our 2nd year of this amazing program because we loved it so much. You are an inspiration, Sydney - love you! 🤩🏋❣

[@caseykoroshec7594]

No electricity ⚡️yesterday so I’m a day late to STF kickoff, but I’m here and doing it! What a great kickoff to my favorite program. 🎉 Cheering on everyone who is already in Day 2!!!

[@marianaibrahim9282]

I will not quit, I am doing STF , I am committed to this program.

[@lorettapaola2098]

Hi everyone…..I AM DOING the Summertime fine 💪🏻💪🏻 Let’s rock this together ❤️❤️

[@kayleighrance]

I started my fitness journey with last years STF. Here I still am a year later, a new woman! I've not stopped since. I have only got you to thank for this, I honestly would not still be here doing this if it wasn't for your videos. I will not be giving up!! Were off to an amazing start! Thank you so much Sydney xx

[@LoriSabatino]

Just when I thought I was getting pretty fit by completing and crushing Sydney’s flex and prime program, I just got humbled by this AWESOME workout! 90 days from now we will all be thanking ourselves for showing up, clearing our minds and putting in the work. Thank you Sydney for awesome workouts and challenges everyday!

[@kileyfuller1272]

I’ve worked out with Sydney for 4 years. This is my fave workout ever. This format is insane.

[@shereezobl8482]

Yes!!! Loved this workout. I am committed and Will Not quit!

[@lindsaybeaulieu6545]

I AM DOING SUMMER TIME FINE!! Starting a day late, but so glad I got to finish day 1!! Wahoo! Let's go y'all, we got this!!

[@BrittneyTukums]

I've been doing the monthly workouts since the last summertime fine and I'm proud to be back doing this one 🎉

[@BlackBeauty1982]

I can and I am doing Summertime Fine!!!! Day 1 crushed🎉 Sydney, big thanks to you and your team and everything y'all bring to this community ❤

[@vanessarodriguez7099]

STF '24 ,I'm doing this for myself. I will not quit!!!! Let's Goooo

[@DO-ux2rm]

I am doing STF program. I will not quit! 💪😊 Thank you!

[@katiemerrill8377]

1 yr of consistently working out with Sydney!!!

[@beckyjmiller]

What. A. Great. Workout. I’m constantly amazed by the new challenges Sydney incorporates into the training. Excited for this program.

[@yasminverhagen5658]

Day 1. I am doing the summer fine program 🎉🎉

[@sarafbourque]

Wow, what a way to start STF! Not only am I doing STF, I am completing STF again!!!

[@jenniferlangston7051]

It was an epic day 1!!! Definitely a good one to work on strength and endurance. Way to go to all who completed it!🎉

[@mariakermali6627]

Hello everyone hear Melbourne at 7:00pm l start knoww! I love you Sydney!

[@nantiavafopoulou7296]

It’s been a while! STF 2024! I can’t believe it is happening 🎉 So excited for everything that is coming Happy Monday happy new week 💪🇬🇷⭐️✨🤞🥳❤️ I AM DOING THE STF24 PROGRAM

[@aliyahyates1559]

Sydney your motivational speeches at the end always bring me to tears. I feel like I truly have someone supporting me & am so proud of how far I’ve come. This will be my 3rd year doing summertime fine, & this year I will finally meet the version of me that COMPLETES it!! Love you & thank you 🤍

[@swimgfly]

I stopped working out about 3 yrs ago and I've been wanting to start and it's hard for me to stay consistent. I've done your workouts before so I know it works but I just haven't been able to stay in IT. I just finished my 1st workout of the summertime! In Jesus name I will be consistent. ❤ Thank you sydney for your awesome workouts and encouragement!

[@user-bl9sg2sb2c]

I am doing summertime fine! 🎉

[@ninonwilson216]

LOVE the new set Sydney!! Does anyone else hear the music from her workouts in your head at random times?? Sydney workouts FOREVER!

[@mntalerico]

3 months postpartum and finally feeling like myself. I’m starting a little late, but I’m here!

[@carolineholt9258]

I AM DOING THIS. Welcome Summertime fine 2024!

[@laramiller4207]

What a fun way to start the day! So pumped to be doing summertime fine!!! Loved that workout. It flew by, still dripping sweat. Already realizing I should have taken it easy last week instead of doing missed workouts, lol, but I did it 💪🏼 So excited to see continued progress!

[@francestutt3661]

We did it Linda Wilson. Dejavu. Back another year for Summertime fine. You are my rock. Thanks for the early posts Sydney. You rock.

[@haleytprice]

I am doing this summer time fine program, getting myself back after having a baby almost a year ago! Not just my body, but my mental health, my endurance, and my strength for the sake of myself and my baby!

[@TheLsiec]

I am doing the summertime fine and I am soooooo grateful to SYDNEY!!! A true life and game changer human!!!!

[@TammyMarieCarter-xh6kd]

So pumped to see how much stronger and better I will be after Summertime Fine!! 5 am and I was ready to go! Great workout today 💪🏼

[@samanthawilliams9789]

I AM DOING SUMMERTIME FINE! CRUSHED IT!🏋️‍♀️💪♥️

[@sajjaali9288]

I am DOING THE SUMMER TIME FINE 🎉 AND I AM NOT GOING TO QUIT

[@rosandrakaplan9832]

In it for the full 90 days- this fit Mama appreciates you Sydney as I workout from home!

[@kaseycook9321]

I am doing the Summertime Fine program and WILL NOT quit!!!! 💪

[@kensleyporet5918]

STF DAY 1 completed!!

[@AmieMorley-st6tz]

I'm doing STF even though im a month late and it isnt Summer, but Winter here lmao (Im Australian). I'm 19, I havent worked out properly since i was 16. I used to do at home pilates, strength training, yoga, shadow boxing, and i used to follow Sydneys workouts especially. I miss who i used to be. Even though i was only intermediate, i was still a hell of a lot stronger and fitter than I am now. I have been in a weight plateau of 70 kilos since I was 17, and im happy with my weight and my body image. My goal isnt to lose weight, its to gain muscle and strength, ability and agility, and flexibility. I AM DOING SUMMER TIME FINE I'm also going to the gym for the first time tomorrow night with my boyfriend, who is also on a journey to lean up and gain strength. I'm so proud of him ❤ There were a few exercises I had to modify using 3-6 kilo dumbells, which is embarrassing 💀 but I'm trying not to focus on how low my starting weight is, but on my control. I'm doing this for me, for my mental health. Last year was the most hellish year and I intend to better myself ❤

[@alexandracsmith]

I AM DOING STF! I GOT THIS! 90 DAYS OF FEELING AMAZING AND WORKING TOWARDS A HEALTHIER ME!!!

[@susanhowland2682]

I am dedicated to doing the Summertime Fine Program!!! I was super excited to start this today!!! Happy Monday!!!

[@jyress]

8 weeks postpartum and I am doing STF24. Thank you Sydney

[@suzannedoby]

I had a car issue but still pulled off day 1! so excited for summertime fine!! I train athero! alone...your my shero!