30 Minute HIIT Cardio Finisher Workout | TRANSCEND - Day 31

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Today we will work on our cardio by crushing 24 exercises for one round of 45 seconds each. No equipment is needed for this high intensity workout, all you need is your water and a sweat towel. This workout is truly a workout where you can push yourself in terms of intensity!
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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 is 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!
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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.
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[@staciemunson4318]

Transcend program complete and I'm filled with so many emotions. We have accomplished so much this year in spite of all of the challenges this year dealt us. We made ourselves a priority to become better versions of ourselves. And I am so proud of myself and every single one of you. Bring on Ignite 🔥

[@snshnegurl73]

Yes!!!

[@Caramel361997]

YASSSSS!!!

[@sharmilashankar6802]

Yes...making myself a priority started with when I started doing Sydney's workouts. Things and the mindset just changed for me.

[@staciemunson4318]

@@sharmilashankar6802 that is awesome!

[@maribelbates1315]

By far this has been my most favorite program of the year!

[@sammooa]

High 5 everybody!!!! WE DID IT!!! WE, TOGETHER!!!! WE ARE THE BEST VERSIONS OF OURSELVES!!! TRANSCEND PROGRAM COMPLETE!!!! THANK YOU SYDNEY!!! CAN'T WAIT FOR TMR TO COME FOR AN ALL NEW PROGRAM!

[@sarahdowney6697]

Great Job!!!!

[@Irsi_Montero]

💪🏼💪🏼💪🏼💙

[@sharmilashankar6802]

Proud of you and everyone.Thanks to you and everyone for being part of this journey.

[@leannabrooks6592]

Great job!!!

[@laizusharmin2718]

Is there going to be a new program for new year? I’m excited.... do we have any insta group to show our progress?

[@LAURIjaz96]

Dear Sydney, I just want to say thank you, today and always. We love you

[@RidingAGrizzly]

Crushed it! I was having a bad day and this is just what I needed to feel better and empowered. Thank you, Sydney!

[@sarahdowney6697]

Same I wasn’t motivated e but we Crushed it Together Woo 🙌

[@CelyOrduno]

Same here today!

[@heatherkeogh263]

Done! Not gonna lie, I cried at the end because I am proud of hitting every workout and crushing them. I absolutely Transcend during this month!!! Thank you Sydney. Great job to all who did as well...YOU ARE AMAZING!!!

[@Stephe09]

I've been doing Sydney's workouts for almost a year now, before I just would pick random workouts each day, this is the first month I actually followed the months program & there is no going back! Thank you Sydney! Happy New Year everybody! Fantastic job crushing it!!!

[@triciastott7930]

I did the same and have now been following her every day for the last two months, I can not imagine doing it any other way. So thankful for her and all her coaching, advice, inspiration and humor every day! Starting the year off right!

[@Stephe09]

@@triciastott7930 YES! She radiates positivity! Cannot wait to see what the new year brings!

[@sallyj7211]

Great job! I was doing the same as well. But since the end of October I decided to make time for the new workout every day. Haven't missed one since and I am feeling so strong and powerful because of it. Thanks, Sydney!

[@sharmilashankar6802]

Yey!!!

[@heatheralicehickey]

Same, but I started following her schedule back in September. Turns out she knows what she’s doing with the schedule lol

[@dialash7789]

Transcend program complete 🎉 🎊 congrats everyone for being the best version of you ♥ ♥

[@bunnyo12]

I was shocked how the emotions hit me during the cool down speech. It’s been a crazy year...and we have all overcome so much. But at the same time these workouts have given us something constant and something to look forward to every day. Thank you so much Sydney and Dustin...TRANSCEND was the best month yet 💪🏻 now let’s get LIT 🔥

[@spumoni9713]

Transcend program complete! We did it! I won’t lie and say I wish the word “transcend” was shorter 🤣. I found Sydney a few months ago but just have been doing random workouts. This was the first time I have ever followed a month program AND on the weekends too! Normally I like my rest days to be the weekend but Sydney encouraged me and made me feel good about working out. I feel so blessed to have found her and that she is so generous with all that she gives! Thank you Sydney ❤️

[@elisamazzanti7583]

Just thank you, I have nothing to say but this. You saved my life, you dramatically improved my relationship with myself, exercise, food and much more. Your workouts have been my highlight of this year, can't wait for what's coming

[@veronicahancock3245]

Girlfriend this almost made me want to cry. I'm so happy for you and the positivity n2020. Happy New Year

[@LadyK007]

SAME HERE!!!💯💯💯

[@elisamazzanti3668]

@@veronicahancock3245 Happy New year to you too! Wishing you the best

[@elisamazzanti3668]

@@LadyK007 Happy for you and sending you my best wishes!

[@Little.Me.Elmo22]

Ok lopo

[@mekarand8388]

I CRUSHED IT!! Inspite of the Pain and Obstacles I Completed the Transcend Program! I proved what the Lord told me when I first started this program.."Your Stronger Thank tou Think!" He was Right!!😂😂 I Am So Ready for IGNITE!!🔥🔥 God Bless You Sydney!!

[@lucyacosta2337]

OMG! I finally crushed the last workout day of this cray cray year. Yes, I'm proud of overcoming a lot of challenges in 2020, especially going back in the medical field to be a front line worker. I used my nursing skills to pray over those who died alone and learned that I had more strength and determination than I realized. I didn't fear COVID 19 but faced it with a mission to make a positive difference to someone who needed care from a compassionate person like me. Another door has opened for me because of my fearlessness. I'm proud to have served and will continue in a different capacity. Having you as an amazing motivational young woman who has overcome her own challenges is a true blessing. Thank you so much Sydney and Dustin for all you provide to the public. I look forward to crushing 2021 with you guys and will keep the both of you in my prayers. Much Love, Peace, and Blessings to you guys always and forever. ✌️💖🙏Have a Safe and Happy New Year!🎊

[@raniakhatib11]

Transcend complete , 24 exercises for one round of 45 seconds each , we crushed it , thank you Sydney !

[@aroob9341]

I I deserve and I’m capable of more. Feeling so proud the strongest and best version of myself 💪🏼🙌🏻 Thank you sydney ❤❤❤❤❤❤❤❤

[@daniellearciaga8613]

Transcend program, COMPLETE! Good job everyone!

[@kaylenesg]

A huge congratulations to everyone who finished this! An even bigger thank you to Sydney, you've helped get so many people through this year ❤️

[@shellyh2370]

Sydney, your closing comments got me a little teary because I KNOW that YOU know exactly what you’re talking about. You KNOW we ARE capable of more, because YOU have been there: surviving a life-threatening experience, strengthening your broken body, growing this channel, building this business, creating this lifestyle. So thank you from the very bottom of my ever-stronger heart. We 💙 you and Happiest New Year wishes to you and Dustin.

[@shahnazhonarvar5673]

We did it together! Thank you Sydney for being there for us in this crazy year. Wishing everybody a happy new year.❤️❤️❤️

[@jodiehenry4334]

Not sure I would've survived 2020 without Sydney and this community - thank you!

[@nylaesperance4735]

I deserve and i'm capable, transcend program complete, I crushed it and I’m a sweaty mess, thank you Sydney 💪🏼

[@sarahdowney6697]

Great Job Nyla!!!

[@Little.Me.Elmo22]

Omg I am a big fan

[@annab4632]

Sydney - I crushed the TRANSCEND program - every day, every workout. I am a better version of myself - I feel stronger and fitter than I when I started. 5 months in the Royal Squad and I'm entering 2021 energized, motivated, grateful, and ready for anything and everything that the universe will throw my way. I cannot wait to start the January program and workout with you every day!

[@evelynvega9127]

HAPPY NEW YEARS EVE to all!! i cried super happy tears when i finished this!! so proud of myself and all of us!!! we made it guys!!! yess!!!

[@sarahdowney6697]

I”m so PrOud of U!!!!!!! Woo you gooo !!! 💪🏻

[@iheartmydogs1870]

I'm NEVER disappointed with your workouts!! They fly by!

[@maevemcnamara3714]

“That’s not selfish, that’s healthy” 💪🤩💃

[@AngieLilcc]

Thank you Sydney for everything you've done in 2020! You made 2020 less shitty for all of us!

[@Doggypoo16]

happy New Year’s Eve everyone!! so excited to finish this transcend programme!! thank you Sydney for your hard work and looking forward to continuing your programmes next year!! 🥳

[@anamcreynolds2443]

Crushed 10/19/23! Loved the no repeats

[@jasminchin139]

"Nothing is small about resilience." Thank you Sydney, Dustin and my fellow kick ass community! Happy New Year to you all. Bring it on 2021!!

[@kimberlyharris2502]

Happy New Year!

[@butterflyl0ve212]

🙌🏽🙌🏽💪🏽💪🏽🤜🏽🤛🏽

[@caitlynnnicole1]

Transcend Complete!! Core better watch out, I'm coming for you!!!

[@Idahoartist2006]

Perfect, just what I needed today! Finished the year super strong ready to start the next!

[@janedoherty4468]

Wow! That workout definitely made me transcend into a different headspace. That was so hard. I am so proud of everyone and myself for making ourselves a priority. I’m learning now finally that it isn’t selfish to take care of yourself! I’m not just a mom and wife I am more than that I am finally trying to find out who I am! This is making me a better person and in return a better mom and wife! Thank you to my beautiful sister and Sydney!

[@heinz57mama]

I crushed it! I am capable and I deserve it. I'm headed into the new year crushing it! Happy and healthy new year!!!😊😊😊🏋️🏋️🏋️

[@lesliemountain8511]

I deserve and I am capable of more!! Crushed this month. Thanks Sydney for helping me stay accountable during this crazy month.

[@NataliaCava]

Im so thankful for discovering you when the pandemic started in March. 💕👍🏽 Thank you for all the great workouts of 2020! I can’t wait for what you have planned for us on 2021!! Salud for the new year!!! 💪🏼🌸

[@normalatta6877]

Program COMPLETE!!! Thank you Sydney for the motivation!!!

[@ali-boop]

Happy New Year everyone! 🎉✨🎉I don't wait for the new year to change, all we have is today! Proud of everyone for transcending this December. Thanks Sydney!

[@TheJasminChronicles]

Thank you, Sydney! Best trainer I have had so far!!! your encouragement is everything!

[@sheilahutton7173]

So good to feel that I could finish the year on a high! The best is yet to come! See you next year.Happy New Year to allxxxx

[@aprilmayhem81]

I completed every workout and every stretch this month! 🤩🥳

[@dionbosma287]

Thank you Sidney can’t wait to do this workout in a few hours and I wanted to thank you for all your amazing workouts I found your channel a couple of months ago and since then you’ve become the one who workouts I love doing the most I love how you encourage me to do better and give my all each time I do one of your workouts.

[@tiffanygarner6147]

I’ve worked out and stayed fit most of my life, but I don’t think I’ve ever been so consistent as I have been the past few months working out with you, Sydney! For the first time I’m actually working each muscle group properly...I feel lean and strong and the muscle gain I’ve achieved is amazing. I’ll be 45 next month and I couldn’t be prouder of how far I’ve come. Thank you! Can’t wait to download next month’s calendar!

[@ChessterCheeto]

This was a great one! Discovering you in early 2020 really made this year possible. Can’t thank you enough ❤️ Excited to start 2021 with you! 🍾🍾🍾

[@angelapalican6910]

Crushed this Cardio Finisher and The TRANSCEND Month!! Thank you for helping me finally overcome my worst optical for me being me and healthy!! Ready to continue this challenge and being the best version of me!! Thank you Sydney...you are a real blessing for ALL!

[@deannawilliams425]

Great 30 minutes and no weights the last 2 days have been brutal. Need this "rest"🥵

[@lisatowle6016]

"rest". Lol.....that's funny!! No resting with Sydney!!!

[@jennifermoreno4834]

Totally! That leg day was brutal. Needed some cardio without weights for sure.

[@Bongolesizwe]

Jennifer Moreno I actually napped on my map for 10 minutes after that leg day because I was so spent!😂 But Sydney has a way of making you come back the next day for more💪🏾😂

[@BunnieHuxtable]

Sydney, before the year ends I just wanna say THANK YOU!! Seriously. I'm single, live alone, no kids or local friends & family literally 5mins away won't visit. I literally find myself in tears during your cool downs because I've NEVER had that. Never had anyone to tackle a task/goal with, never been praised or supported like that. It's so foreign yet so longed for it literally brings me to tears. So thank you for everything you do, sending prayers for a kickass 2021 for you & yours.

[@nancya9749]

What a year! But thanks to you, Sydney and Dustin, and 366 workouts with you later, I feel healthy, happy, and strong. Thank you! I wish you all good things in 2021. Happy, healthy new year to the entire Sydney community. 💕

[@terryzigmund325]

You are by far THE BEST trainer on youtube. Your workouts have a lot of variety and your positive affirmations at the end are so motivational!

[@anastasiyakesareva1641]

HAPPY NEW YEAR EVERYONE!! Sydney, I so much love you! Thank you for amazing workouts and programms! See you in 2021! I can't wait to work with you❤

[@yolandriacrittendon442]

I love a challenging in a excellent workout! Cardio makes me feel so young and free and alive

[@KristenPolzien]

We deserve and We are capable of more! 2021 - A new decade calls us forward to become the best version of ourselves. HERE WE COME ✨🙌❤️

[@yagmuregin]

Who else was counting "TRANSCEND" in sweat? :D Another great program done, crushed! Thank you very much 💙

[@nancymusyoka9615]

Can't wait to do this,,happy new year Sydney and God bless you always

[@jenndoherty1088]

Just took a victory lap in my bedroom! Thank you Sydney!

[@jonnan24]

Anyone else literally crying because you actually survived and transcended this year in spite of everything? Sydney, I'm so proud of you! 🥰🥰

[@janellehamlet]

Transcend complete! Bring it on Ignite!

[@aliciarice9617]

I love the no repeat workouts, but I am so willing to put in the work this year. I am so blessed to see another year and try my hardest to reach my goals this year. I can see a transformation from where I started to now, while its not perfect I happy with the progress and putting in work towards everything I do. Happy New Years everyone!

[@formula415]

It's that time of the month, and my body is hurting while my brain was telling me to keep laying down, but this workout actually made me feel *SO* much better!!! High 5 and a big congratulations to everyone who showed up for themselves!

[@Cheekypame]

Feliz A;o Nuevo Everyone! We did it! We have finished this year that's been really hard for so many of us. Finishing Happy, Healthy and Strong! 🥳💕😊👏

[@courtneyhansen5487]

We Crushed and Completed "Transcend" team! I knew she'd work Burpees into T R A N S C E N D even though there isn't a "B"! Thank you Sydney!

[@wa339]

It's the first I complete a whole program with you and I feel so strong!! (I'm even starting to appreciate split squats 😂) Thank you for everything and congratulations everyone! WE DID IT !!

[@valeriebaker5321]

I deserve and I’m capable!! Another program I loved!!

[@amylockhart1511]

How did burpees sneak in to TRANSCEND??!! I was so excited because I thought we wouldn't have any! 😂

[@LadyK007]

Lmaooo same! I was legit thinking “oh great no B in Transcend!!” 🤣🤣🤣

[@amylockhart1511]

@@LadyK007 exactly!! And then she snuck it in 😬

[@Bongolesizwe]

Right😂 Who knew there was a burpee in D🤷🏽‍♀️😂

[@kellyclasgens2633]

We have transcended!!!!

[@maryamkhan9277]

Thats how you end the month,year and the program 💕💕💕 The energy today is killer 😍 Thankyou Sydney for making 2020 better 💋

[@sarahperosiogorley4388]

My first Sydney challenge completed and I’m so so proud of myself!

[@julianadolski1742]

What a fun way to end off 2020! This TRANSCEND program was so empowering and today’s workout rounded it out perfectly 💛. Thank you so much, Sydney ❤️!!

[@kimberlyharris2502]

I thought for sure she would do squat jumps for the 'S'! We lucked out!

[@julianadolski1742]

@@kimberlyharris2502 I was waiting for those squat jumps too 😂!!

[@kimberlyharris2502]

@@julianadolski1742 LOL! Must be our lucky day!

[@BrittanyANorris]

Love coming back to older workouts on rest days. Great workout!!

[@antoniasernafuentes6943]

That workout was so good! I almost couldn’t believe I was able to finish! Thank you Sydney! Great job everyone who crushed it! Happy New Year!

[@sarahdowney6697]

Great Job I’m so proud of U!!!

[@kyleaclarke]

My absolute favorite type of workout! Plz do more like this!

[@annetteamazon9163]

I did it....depression gets in the way...but I’m doing my best to keep pushing it back.....i just want to crush it 6 days a week to defeat those things that try to hold me back!!!!

[@lisatowle6016]

You go girl!!!

[@sarahdowney6697]

YES U GO SO PrOud your so Strong 💪🏿💪🏽💪🏻

[@Bongolesizwe]

Well done, you’ve got this🙌🏾👏🏾💪🏾Progress, I once heard Sydney say, is about doing the best we can each day, and soon enough we’re living our best lives. Take it as a minute, an hour, one day at a time and soon your victory over depression will become your new norm!!! And we’re here with you, pushing every single day💪🏾🤗

[@Lesliefox2000]

I am capable and I deserve it! Completed the Transcend Programme today... Thank you Sydney for your dedication and your positive attitude....

[@irislf05]

I'm with covid confined at home but being thankful of having found this channel around April and being hooked ever since. One of the good things that 2020 brought my way. Happy 2021 🎉🤗

[@sharmilashankar6802]

Sorry to hear that you had covid. I am glad you have recovered and are doing these workouts. Take care of yourself.

[@irislf05]

@@sharmilashankar6802 thank you 😍 luckily it's been very mild so far 🙏

[@christinekiracofe2178]

Hubby and I completed transcend 100%! 530 am daily. Thanks for all you do!

[@brianfassbinder266]

Thank you Sydney!!!!! “This is not selfish...it’s healthy!!” Let’s transcend into 2021!!! Love this incredible community!!! Happy New Year!!!!!

[@heatherthrash1016]

Transcend program complete!!!! Thank you Sydney!!!

[@8486laurie]

Because of Covid , I found you ! I’ve worked out my whole life and belonged to a gym. When my gym closed, I looked at numerous workouts. To say you changed my body is an understatement! At 57 yrs old, I’m stronger than I’ve ever been. Above being better physically, you’ve changed me mentally . YOU have shown your viewers that anything is possible. You have overcome such tragedy and made the CHOICE to look at the positive and pass that on to so many ❤️ Thank you, Sydney for being the best part of 2020 and for changing my life . Happy New Year!!

[@amgonzales808]

While all of Sydney’s workouts challenge me, the cardio workout kicked my butt in the best way possible and left me feeling great - a nice way to end a really bummer-filled year. Thank you for everything, Sydney!!! Don’t think I could have gotten through 2020 without these workouts in all honesty.

[@liz9664]

TRANSCEND Program complete and I will keep transcending to the next level ❤

[@zuzalankaxox]

Sydney you and your workouts are the only good thing that happend to me this year! You literally changed my life!

[@noura836]

You are a blessing Sydney ❤️! Happy new year everyone 🙏🏻 I’m so proud of myself to be a part of Sydney’s community

[@dawnmorgan2628]

WE MADE IT🤗🤗 Loved every single workout - can’t wait to IGNITE ❤️❤️❤️❤️💪🏻💪🏻💪🏻

[@angelrajah8353]

I crushed it Sydney 🏋️‍♀️ I feel stronger then ever. Thank you so much for your hard work for us😍

[@scottsukalski4870]

Transcend was tough but oh so rewarding! Thanks Sydney!

[@martycima]

What a blessed way to finish this month and year Sydney! In this 2020 I am so happy to have found you, thank you for making me realize I was and I AM able to truly transcend my limits! A year ago, I would have never believed in me being so consistent in fitness actually ENJOYING the daily challenges. But here I am, so proud of myself, looking forward to working out with you Syd and your community in 2021! Let’s go, happy New Year everyone 🎉❤️💪🏼

[@simplebyemmy]

𝐓hankful to have Sydney as my coach as 2020’s almost done⁣⁣ 𝐑ecognizing where I started and just how far I’ve come⁣⁣ 𝐀lways embracing challenges because deep in my heart I know⁣⁣ 𝐍ever giving up is how we change and how we grow⁣⁣ 𝐒uccess is showing up each day, consistency is my foundation⁣⁣ 𝐂ircumstances will always change, but not my dedication⁣⁣ 𝐄xpect greatness in the New Year, Sydney is our guiding light⁣⁣ (𝘢𝘯𝘺𝘰𝘯𝘦 𝘦𝘭𝘴𝘦 𝘦𝘹𝘤𝘪𝘵𝘦𝘥 𝘢𝘣𝘰𝘶𝘵 𝘵𝘩𝘦 𝘯𝘦𝘸 𝘱𝘳𝘰𝘨𝘳𝘢𝘮 𝘐𝘨𝘯𝘪𝘵𝘦?)⁣⁣ 𝐍ext-level me is on the other side of the limitations I perceive⁣⁣ 𝐃on’t accept limits, you can transcend them if you work hard and believe I loved Sydney's creativity with the TRANSCEND acronym so I had to join in! So thankful for Sydney, Dustin, and for this community! 30:29 "Nothing is small when it comes to resilience."

[@lpressley1]

Nice Job! Happy New Year!

[@simplebyemmy]

@@lpressley1 thanks and same to you! :)

[@emmasmith6639]

you could do ted talks or spoken word or any form of public speaking, really. you are so eloquent and genuine and inspiring. thank you as always for all the joy, energy, and enthusiasm you put out into the world. changing mindsets and people one workout at a time!

[@anyasherwood3490]

All done with the transcend challenge!!! Yay!

[@jenniferbegin6449]

Transcend program complete!! 💪🏻💓that was intense, but so worth it!! Congratulations everyone, we did it. Now onto IGNITE!! Cannot wait to start this next program. I can’t wait to see what my body is capable of!! Let’s do this together!!

[@analiaporcomazzolini8512]

It’s been a year since I started working out with Sydney, so there are hundreds of workouts I haven’t done yet but I love to mix the new ones with old ones. I was shocked when I realized this one was from December 31 😱 it’s insane how much this girl works for us and for her goal as well. I feel literally blessed to be able to found her last year, she became a daily part of my life and I don’t know how I would be able to challenge and push myself without her. This was such a challenging one! 😅😅 40/45 secs of work kill me hahaha. Already added to my Sydney Cummings workouts done playlist- and the faves one playlist too ❤️

[@slowpokesadventures8009]

Thank you Sydney! Wishing everyone a very happy new year!

[@bellasdaughter6312]

Transcend Program COMPLETE!! YAAY! Thanks so much Sydney xoxo

[@miguelfeliciano2911]

Buenos días Sydney mi entrenadora saludos desde Chicago

[@estefaniacortes5943]

HAPPY NEW YEAR!!! Thanks to everyone 🥰🥰 I love you guys.

[@kylieryan8792]

LOVED this 31 day Transcend program, Sydney!! Can't thank you enough for the progress I have made in just one month. Looking forward to next month!

[@melissaboyer167]

We crushed it, everyone! Transcend!

[@peggym.seville6949]

Thank you, Sydney, for an amazing year of workouts in this first full year of separation from a 25 year marriage. I've made incredible gains in core strength and muscle tone. My goals for next year include doing a good form full body push up and I'm just moving up to 20lb weights. I will try to forgive you for including not one but two, TWO, sets of burpees in this workout! You've been with me all year and especially through the very trying time of being at home alone during the pandemic. There were days when your cheerful smile was the only other face I saw during the day. Thanks for everything and Happy New Year!

[@devynjorgensen2960]

My first time finishing an entire program! Feeling so damn good. What a way to end the year. THANK YOU SYDNEY!

[@raencloud907]

Marking this as one of my favorite cardio workouts! ❤️

[@Rose-pb4lt]

Transcend programm complete❤Thank you Sydney for everything