45 Minute Legs and Glutes Workout | FLEX - Day 8

Ready to crush your glute goals? Let's work your lower body with this 45-Minute Leg and Glutes Strength Session! This routine is designed to target your lower body, providing an epic burn in your quads and glutes. Stay tuned to our Up Next window for seamless transitions and make the most of your rest periods.
Today, we'll focus on Super Sets! Each superset will be performed for 3 rounds of 45 seconds, aiming for 8-12 reps per round. Push yourself to the limit and embrace the burn, aiming to reach failure by the third round. Select challenging resistance levels to maximize your results!
This workout includes a customized Warm-Up and Cool-Down. It's perfect for a low-impact yet intense training session. I used my 15-55lb dumbbells for my best workouts, grab the weights that work for you!
Grab your March 2024 FLEX program calendar for accountability here! shorturl.at/wHI29
Exercises:
1. Front Squat
2. Back Squat with Band & Calf Raise
3. Split Squat Left
4. Split Squat Right
5. Heel Lifted Goblet Squats
6. RDL
7. Step Ups
8. DB Hip Thrusts
9. Sumo RDL
10. Hamstring Curls
11. Left Leg RDL on bench
12. Right Leg RDL on bench
13. Band Abductions
14. Banded Squat Hold
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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.

[@jsutera654]

I have literally nothing left in the tank after that workout, wow wow wow that was incredible!! Get it, Squad!!

[@lmtuttle1]

Thank goodness for the pause button. I would not be able to do any of the 2024 workouts without pausing longer than she gives us between sets!!!!

[@kristengribbin3812]

I agree! Sometimes I have to pause longer to get my weights out, sometimes I need to catch my breath a little longer. But I don't quit, and neither do you. I'm proud of that.

[@NasrinJodeiri-oc3em]

I think it's totally fine. The rest between the reps can be from 1 to 2 minutes depending on your workout goals.

[@thehobbyist2022]

Day 8 done !! 🎉

[@annaduncan4632]

Great workout!!!

[@sumaiyafaiz5681]

Woah that was crazy fire!!🔥 Loved it. But i was completely drained by the end, expecially after the 14hour Ramadan fast ✨️🥵❤ thank you Sydney!

[@emilybrown6783]

So good 😊 thank you. Took me 50mins instead of 45mins as needed more time to set things up and breathe !!! 😂

[@NasrinJodeiri-oc3em]

This workout is absolutely amazing. Thanks Sydney. You are my inspiration. 🌸

[@laurenlizzy]

I love the focus of trying to achieve failure in this program. It's making me so much more thoughtful about the weights I am choosing and how hard I am actually pushing myself.

[@laureljohnson4010]

❤😢That was tough, but we can do hard things. Whew!

[@julianadolski1742]

Oh, man 🥵🔥!! I got nothing left after this workout. I literally collapsed after the last round of wall sits 😭. Thank you for empowering us by helping us show ourselves how strong we actually are, Sydney ❤️! Great job, everyone, for accepting this challenge 👏🏼! It wasn’t easy but we did it 🙌🏼!

[@djslapshot6429]

Felt that! Been in Italy all week so I’m two behind but I’ll catch up! Love it 🙏🏴󠁧󠁢󠁳󠁣󠁴󠁿

[@adoracallas7334]

Holy Moly! That was a long challenging workout! My motto: Never give up! Keep going, stay strong, and stand proud! To all you young woman out there, the pay off is tremendous as you gracefully age! 💪🙌🏼🏋️‍♂️

[@gildalozano5077]

Glutes and hamstrings OUCH !!!!!

[@jules11yates]

I had to pause a few times to set up but overall it was great!

[@laural2441]

Wheeew! 🔥 loved it! I don’t remember what we did to our hamstrings on Monday- but I FELT it today during this workout. That was a great push! I always fear/love leg days! Ha! Thanks for getting us to do what we wouldn’t on our own ❤👏🙌🥳

[@negar.bagheri]

Frigging hell sydney this workout took me 90 min lmfaoo we need more rest😅 . Crushed it tho!!!

[@susanhowland2682]

Way to go everyone!!! Breaking those legs down to become stronger!!!!

[@itsmissko]

❤ That was an AMAZING strong day session! The length and partials made it extra challenging! ❤️

[@TracyJohnson-cv5mx]

Happy Healthy Strong 💪 ❤

[@morriswick2494]

Prepare to the France Olympics with Sydney's FLEX program 🎖🏆

[@nantiavafopoulou7296]

Yes that was a really tough workout Legs are dying….. I dedicate to all of us the song “killing me softly…”🎶🎼🎵😂 Happy Wednesday everyone 💪🇬🇷🥳☀️

[@rebeccadalrick4671]

Good morning all! Probably 20 minutes through this workout I kept telling myself how much I hate the 45 seconds. The second half of the work out I didn’t even think about it.

[@chrisdumas7949]

Good morning everyone!! Happy Wednesday.. FLEX day 8.. Let's Rock this Party 🎉👏

[@farrahmcclarity]

Morning Chris! You’re doing amazing at all these workouts🎉Lets Go!

[@kayevans2208]

Good morning Chris! Happy Wednesday! You got this girl! We are getting stronger!

[@ptchapman6683]

Good workout

[@rickiebee6011]

Looking forward to this one! Let's see what we can do!

[@farrahmcclarity]

Morning/Evening Everyone! Let’s Crush this Leg 🦵 and Glute 🍑 workout together! We’re Stronger we got this 🎉

[@marthabrito9390]

Flex day 8 I was able to do this one using bands and BW!! I am very proud of myself!!! I did it pain free!!!

[@joiwashington4649]

Day 8 of Flex complete! Amazing workout. Im up to 12 and 15s. So excited.

[@myieshajohnson2847]

Doing this tomorrow 🍑💪 taking a rest today

[@kimberlyodonnell7393]

Wednesday is officially a crusher day! Dang my booty and legs felt that. 😮🎉😂

[@lorihunter6789]

This workout reminded me that "I can do hard things" ... that was Epic

[@saramather]

Team Royal Gainz! Thank you for always pushing us, constantly surprising myself with my strength!

[@Whit_Lin]

Holy guacamole! Those bands at the end! Youch!

[@KarenWeishar]

oh my lanta!! legs are shaking and on fire - way to whoop butt on hump day Sydney - wowzer - sweat is dripping like crazy - glad this workout is done - but oh am I impressed I finished it because I wanted to give in

[@StephanieBlomquist]

Good morning everyone!! Happy Wednesday. I am so thankful my best friend introduced your program to me. I thought I would never lose this weight, and here I am killing it. Thank you for all your videos. It's definitely been a game changer in my life. ❤

[@katydoherty7733]

I REALLY wanted to quit this one about 15 minutes in but I'm so happy I pushed through! :)

[@jennywarren5735]

I feel so much stronger this week! Thank you, everyone.

[@AmyCourter13]

Pushing myself and pushing those heavier weights, let's go!

[@robertdoenhoefer2401]

Holy moly Sydney!! I’m scared for week 3 and 4 leg days 😳😳😳

[@michelleguzman4427]

Wowza!! Legs & Glutes on fire!! Crushed It!! 🔥

[@CydneyGilbertson]

every time you say "go harder" and I can't just makes me feel like a FAILURE. can you please show some grace for those of us trying our best where we are??!!!

[@ambervidal30]

That was hardcore and wonderful! Amazing workout! Now the challenge is making it down the stairs LOL

[@MichelleJoseph-x8h]

I crushed at failing today! Thanks, Sydney and Crew.

[@dawnshields981]

In the almost 4 years I have been working out with you, this is my all time favorite workout. Leg day is always my favorite, but this one was FIRE!!

[@jennifercoppley5851]

Same!!!

[@kimmycobine4086]

Wow!!! Had to channel my inner she hulk to concise that workout!!!!! Loved it!!

[@allyguillen8415]

Holy cow!! There was definitely a moment I did not like you Sydney! But I am so proud to have you as my Trainer!! Thank you for pushing me !

[@MelissaCapriotti]

Legs are feeling strong! 🎉

[@mariabarcelo4737]

This one was 🔥🔥🔥🔥, don’t remember burning as many calories in a wk …crushed it

[@sueellenbeek1064]

That was intense! 🔥 Pushed hard! 🥵

[@lindar5267]

Gracias 🎉 that was hard. Mentally. I was feeling frustrated. I am so thankful with my body and mind that I got thru it. Crushed it.

[@anuradhasingh3461]

So I am not going to be around dumbbells for the next few days. I am going to do whatever I can and will start with doing this workout with my glute bands tomorrow. March is challenging for me due to a lot of events and travel but I am determined to Flex at the end 💪🏼

[@prettypurplesparkle]

Always love leg day! I am surprised myself w weights today. Used 30s, 35s, and 40s. 80 w the hip thrusts. I love my strong glutes and legs. Loved it crushed it! 👍🏋️‍♀️💪🔥🥵💦😁💜🦸‍♀️

[@stephjose9401]

6 months PP today, and crushed this!!! Getting stronger. ❤

[@frenchm8819]

Good music!!!👌🏾🫶🏾💕

[@angelaalmeida2734]

My legs are shaking🦵🥵🙏great workout!

[@maggiemaymiskelly5494]

Looking forward to doing this one later 👏🏼

[@jessicalane3870]

Time just absolutely flew by!

[@Katee_and_Lincoln]

CRUSHED it! Absolutely beast FLEX mode! I am SO STRONG!

[@BonnieWigmore]

Thank you for all your positive messaging - you give me strength everyday!!!

[@1203mcosta]

I feel so incredibly strong. These glutes and legs workouts have been so incredible. Thank you!

[@surahussien8407]

I almost cried, Thank you it was amazing.

[@ClaudiaGutierrez-t3m]

Thank you for making me confident in my strength. I can now do 25lbs for my squats 💪🏼😁

[@EmmaKnapp-r5c]

Wow!! My legs went to jelly after this workout! Thanks Sydney for pushing us all. We are stronger together. xx

[@LaurenSpink-zh8ck]

Thanks for pushing me to heavier weights! You’re such a great inspiration!💪🏻❤

[@carriesandoval649]

Heck yeah!!! That workout had me shaking on the 2nd superset! 🥵 I felt every bit of that. I loved this one. Even though it was a struggle, I know I am getting so much stronger. Letssss Gooooo SQUAD!!!!

[@theresam8625]

Today was hard in many ways. I currently have the flu and right before getting sick, I had a leg injury and was laid up for a few days. The mental anguish of being so far behind in this month's workouts pushed me to workout through being ill. It's a real testament to how well these workouts and staying consistent build strength. I am now only 3 days behind and am able to push heavier weights than ever. Thank you Sydney for being so inspiring and helping me transform both my body and mind.

[@bonniedzierzanowski1055]

Great leg workout today thank you for the push Sydney!😊

[@maddyriddell2194]

Dripping sweat like crazy! I loved it!

[@everybodywantstoknowhowilo1111]

Ouch!!! But in a good way!! Sweaty, challenging and feeling super strong today 🦵💪🏻❤️🔥

[@anumakinen974]

Oh, it’s daylight saving, for the next few weeks I will get these workouts an hour earlier until Europe catches up. 🎉

[@hannanounou3153]

I'm proud of myself for finishing this workout i started feeling horrible because of the flu i still feel horrible but at least i moved my body and got a blood pump in my muscles 💪🏻

[@susantyler9789]

I crushed this workout with Sydney and thousands of other subscribers on Thursday, 4-11-2024!

[@tiffanygentry9567]

Whew! Not gonna lie ... I was really struggling through this workout, but I made it.

[@tiffanyleo869]

YES!!!!! Crushed it with you Sydney💥🔥🍑 Ahhhmazing workout🥵!! Thank you💜 Happy Wednesday all🌼🌞

[@stephaniewalker712]

Pouring sweat! 😅 used my 50lb for two rounds of the RDLs this week and plan to use it for all three next!! 💪🏻

[@samsme8493]

I thought this workout was going to kick mu butt, it did, but I was able to do the complete workout and it wasn't as bad as I thought it was going to be. Yes it was a lot of work but I am proud I was able to do it and made it to the end. Thanks Syndey for your workouts and motivation.

[@deahannaraynes392]

Crushed it!!! 🎉

[@AmandaDeSilva-k6w]

Wowza! What an incredible workout! I pushed the limits in every exercise and was able to go heavier than I thought. 💪🏽 this one is being added to my favorites.

[@nicoleklee5187]

Ooohhhhh 🔥🔥🔥🔥 Not sure I will master the stairs that I have to take from my basement up to have the shower I absolutely need now. 😮😮 Wow. Such a great one! 🎉Thank you! ❤

[@seedspawsandyogagilljim7915]

I dug deep this morning. Work is super busy. Husband is away and I. Running on empty. BUT I crushed it 💪🙏🔥❤️

[@pchan1728]

Holy moly ! Oh my lanta ! I literally have no words 😅 What an incredible legs and glute workout. I almost take a day off and thought about doing this tomorrow instead. Totally looking forward to that full rest day tomorrow . Thank you for continuing to challenge us Sydney ❤

[@vdruskas]

I got squat left lol great leg workout. Thanks!

[@sarahsabin1921]

I was nervous going into this workout, but it’s my favorite so far this week and I’ve loved the others too!

[@tabken5895]

GOOD MORNING everyone. Thank you Sydney. Have a blessed day all.

[@christisiedlecki4743]

My lunges have really improved this year. 😊

[@stephaniephan1169]

Pushed past my limit and deadlifted 80 lbs - challenge yourself and you will discover your capabilities are possibilities. Love meeting fear and hear things with curiosity. Crushed it with hard work and pride today!

[@mn531]

Whoo hoo! Good workout!

[@stephaniekhairallah]

What a leg day! 🦵🏼💦 grateful for you always, Sydney! ❤

[@robinbush1431]

Whoa! My legs are wobbling! Love it so much!

[@mindysleasman9291]

Whew level 2 is no joke !! Tank was definitely empty at the end great workout

[@Landzador]

Good legs workout!! Congrats everyone who crushed it!! ❤️‍🔥🍑

[@ccantu812]

Amazing, absolutely love this program again and again!!!

[@mandysohal589]

Loved this workout 💪 crushed it

[@LuisGutierrez-zs3ce]

Wow what a workout! Thanks for that one. Your program has changed my life like no other program has. My work is much easier as I’m a heavy equipment operator lifting heavy things all the time. Gives me the energy and strength for the day:

[@riddhimistry8127]

My legs were literally shaking by the end of this workout! This one was a toughie but we finished 💪

[@shannongough3553]

Wow, Sydney pushed me hard on this one. I am exhausted and not sure I’ll be able to walk tomorrow 😂

[@dyflinn6790]

I literally groaned when I saw 45 minutes legs and glutes!!😁🤣 But I pushed through and made it to the end. Thanks Sydney for always pushing us to get stronger.

[@kimberlylopez4751]

This workout was absolutely a killer and my legs were completely shaking at the end!!!! But I love love love love love it

[@reneeatigy-mccray6746]

This is literally the toughest workout I've done on your channel. Idk if it's because my energy was off a tad or what. But I also pushed myself way harder with weights and on top was a super set. I had to actually pause a couple of times. I collapsed on the floor at the end drenched in sweat and tears. Happy tears it was over 😂😅

[@helgabastidagarcia9325]

Thank you ❤

[@kayevans2208]

Good morning Everyone! Day 8 crushed and it feels so good! So proud of Everyone! Have a great Wednesday!