40 Minute Strength and Conditioning Workout | SHRED - DAY 15

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Today is a strength and conditioning workout so be ready to turn up the intensity! We will perform a strength circuit for 90 seconds, rest for 15 seconds, and perform cardio for 30 seconds. The longer strength set will be divided into 30 seconds of a compound movement, 30 seconds of a lower body movement and 30 more seconds of an upper body movement. I used my 10, 15, 20, and 25 pound dumbbells so grab some weights that are appropriate for something like a bicep curl in a B.S.S. and something as heavy as a chest press. GO CRUSH IT!
Exercises:
1. Squat and press
2. Squat / press
3. Lateral butt kicks
4. Deadlift and row
5. Deadlift / row
6. Mountain climbers
7. Split squat and curl
8. Split squat and curl left then right
9. Lateral shuffle and burpee
10. Glute bridge and chest press
11. Glute bridges / chest press
12. Jump rope
13. Jump rope agility plus thruster ladder
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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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[@DefiningDiane]

amazing!! Inviting Jesus in my life each and everyday to help me with this!! thank the Lord and Sydney of course!

[@barbaragoreham1842]

Great start for a Monday I've been working out for over 30 yrs never gave up on Saturday Ill be 67 YIIKES and I plan to keep rocking forward have a nice day

[@nancycoradin3752]

I lost my job today due to the crunch of the pandemic. I did this workout and I shed the bad aura. Rise up.

[@cfjones2304]

God be with you.

[@vandanakashi2011]

You will be fine. Don't worry

[@mekarand8388]

Will be praying you find another GOOD Job! Very Inspiring that in spite of losing job You Still Showed Up! You are Strong!!!!

[@nancycoradin3752]

@@mekarand8388 Thank you Meka. Yes, I have to keep positive and strong. We are part of the Sydney Squad!

[@Jojo-hy8dm]

That’s amazing! I hope you find another job soon! I believe in you, keep killing it!!

[@prettypurplesparkle]

Aug 2024. I'm totally making my habits of working out everyday. Love this shred program. That split squat round almost killed me lol. Loved it crushed it! 👍🏋️‍♀️💪🔥🥵💦😁💜🦸‍♀️

[@NatashaMubanga]

Day 1✅ Day 2✅ Day 3✅ Day 4✅ Day 5✅ Day 6✅ Day 7✅ Day 8✅ Day 9✅ Day 10✅ Day 11❌ Day 12❌ Day 13❌ Day 14❌ Day 15✅ Back to being consistent..sometimes we fall but we get right back...that’s what being human is about..you won’t always have the motivation to work on your goals but remember it’s not always easy ...challenges will always come but get up and keep going 😊 Let’s Crush this Family 💪🏾❤️

[@omrajfozdar5649]

Good morning

[@loismerrick2106]

Let’s GO!

[@alexandrahorman6441]

Oh my gosh I did the same exact thing!!! We can continue to push ourselves and do this!!

[@leannabrooks6592]

You're doing great, with a very positive attitude!!!!!

[@charogarciamendez7088]

You got it!💪🏽

[@brooklyn6839]

I’m training to look good in my wedding dress but also just for life! Thank you so much Sydney for changing peoples lives!

[@tejalbajwa5450]

That was soooooo hard but u know what? Sydney was TALKING THE ENTIRE TIME!!!!! Anyone else think that’s amazing? 🤯

[@ganeshers]

No words for my love and gratitude for ROYAL CHANGE, this is a royal change and I AM DESERVING. We are all in this TOGETHER!!!!

[@pattyberthiaume290]

Half way through this my back was to my laptop and there was no noise. I turned to see Sydney working just as hard as I was too hard to talk 😂😂that’s what I love about you girl. You’re right there with us. Thank you so much for that 💪💪💪❤️

[@meghansofia_]

I couldn’t do this workout yesterday but I went through it as hard as I could. Today is not about motivation is about discipline! So proud of me ❤️

[@phoebefoley7649]

I’m not going to lie, those Bulgarian squats with bicep curl we’re definitely the top challenge of the day! Made it through but my legs were shaking!!!

[@lilpixienae]

Did anyone else feel that was the longest 40 mins of their lives??! 🥵😂 My goodness that was a tough one... my whole body is vibrating right now! Worth every second though! Loving this Shred program! ❤💪

[@ishi6413]

Redoing this in 2024, still loving the format. Hope Sydney will bring this format back

[@satellitefalling7397]

I am more grateful than I can say that I can start every morning with these workouts. Thank you for your dedication to making fitness accessible and motivating for everyone.

[@dorothygraham6183]

Ready for this in hotel quarantine in Dublin.

[@Milfster5800]

Went to Dublin in 2016. Very fun place. Enjoy!

[@kaitlynvickers9938]

I came back from the US just before we were added to the list! Grateful I got home just in time. Hope it flys by for you ❤️

[@tayyabahafeez9115]

Hows the Hotel quarantine thing in dublin?

[@nadiay.8056]

Bon courage 🇨🇵

[@stephaniephan1169]

I love that you value our growth by challenging us mentally and physically, Sydney. I have grown so much with working out with you and I keep coming back for more. I have truly built these workouts into a lifestyle since 2 years ago and it is so rewarding to see the benefits. I definitely feel happier, healthier and stronger because of you. I love the moments that still make my muscles burn and shake - it means there is room to grow and improve. From the bottom of my heart, deep gratitude for all that you do each and every day with a beautiful smile and a warm and caring heart.

[@runningjill1]

I absolutely do not know what I’d do without you Sydney! You are so wonderful and we are so blessed to have you! Keep pushing hard… We all need it!👏👍❤️

[@lori6672]

This is the hardest Sydney series yet. Love it!

[@Sirivaax]

That last set almost had me screaming! Gotta love the push to the finish line…no quitting. Thanks Coach SC for your transformative workouts…everyday! Wow! If you haven’t felt this good before it is exactly why SHE is the BEST trainer/ Coach 🔥💥🥊💦

[@jennycuffman289]

The best thing for me that has come from Covid is working out at home with Sydney! I wake up, get in my workout clothes and head to my basement where I have created a pretty good home gym. I love your workouts! They challenge me, motivate me and have held my interest for over a year now. Sydney, you have been my mental stability in such a lonely year! Thank you.

[@lisatowle6016]

Isn't it the truth? I did find Sydney before covid hit but during covod she was a true lifesaver! I feel I will never go back to the gym!

[@clnblm]

I've been so sad this week as I haven't been able to follow along with the program for the first time in MONTHS due to a foot injury. It was so hard convincing myself to rest my foot so that it could heal. Today was my first day being able to do cardio again and WOW what a great workout. May have cried a bit at the end lol - so proud of everyone who completed this today! I thought that split squat round was going to kill me - but we crushed it!

[@starlasuttles7589]

Great workout this moring. I love the 40 - 45 minute format. Best words I will hear all day, "only 2 rounds of split squats!!!"

[@KimMcCoy]

Building strength physically is helping me crush mental challenges as well and the energy is awesome. YES!

[@francescaboncoddo5086]

You know you've been doing Sydney Cummings workouts for a year now when you both "WOOOOOO" at the same time after a circuit 😂😂 Loved this workout so so much!!! This style of strength circuit really pushed me and tested my ability

[@stephaniemickler5546]

Just a “little” burpee! 🤣 I see you with that crisscross jump rope, Sydney! 😎

[@patriciavanschie7368]

How times flies! Who had time to watch the clock. Down 4 lbs, the lowest I have been in years! Happy Monday!

[@prostan9827]

Life as a student at university sucks right now. My roommate showed me your videos in January, now we work out every day together in our little apartment and talk about you as a person Sydney so much. We both agree that you are the BEST Fitness /life coach there is! Life sucks a little less now because of you, so thank you Sydney.

[@HannahK780]

I came into this workout not feeling the best (my time of month) and I thought this workout would drag. Well I blinked and I had 10 mins left. It flew by!! May have not been my 100% but I still showed up and did the whole workout!!

[@tammychick4341]

This was a tough one,😱 Great start to my Monday!! I will work on getting rid of negativity...... Every day is a blessing and I need to start appreciating it and being grateful for what my body CAN do rather than what it can't do ......especially as I get older.

[@stephaniejohnson4648]

Yes!!! Were gonna work on doing better!!! We dont always do but that's ok!!!!!!! Get right back into it and let's go!!!!!!!!!! TODAY: WATER, WATER ,WATER!!!!!! 😁😁😁😁🥰🤗

[@pranavkakkar7637]

I feel very strong 💪 after this one. To be honest I find these workouts harder than cardio or even HIIT. I gave it my all and crushed it!!!

[@findyourhumans5621]

It was so hard to get out of bed and show up for this workout. But now I’m feeling accomplish! Goal of the week drinking more water! Goal is set. Intension is set. Go Sydney Squad!!!

[@kyrstenlyon2650]

Workout out has always been something that I have done for myself for my physical well being but also for my mental wellness and well being. I have to challenge myself to do something else during the day that is just for me. Something that makes me smile during my day. Recently it has been jamming to 80's and 90's pop music in my car. Yes...I am one of those people you see in his/her car who looks like they are singing at the top of my lungs because, more likely than not, I am. Lol. Way to CRUSH this workout and Sydney, way to change up the format. I am really loving this change up! Cheers y'all!

[@dawnshields981]

Today I commit to getting my nutrition back on track. I am great Monday-Friday, but the weekends have been a challenge for me.

[@stephaniejohnson4648]

Me too!!! Its hard sometimes 🙁

[@sofiarivera7416]

That's used to happend to me, but when I stopped to restrict and see the food as fuel, I really gain a lot confidence and energy!!!

[@michelleguzman4427]

Day 15=Crushed it!! Really liked the circuit style for our strength & conditioning!!

[@allisonnanna3642]

I’m a day behind because Monday is my cardio day...All I can say after this workout is WOW!!! So intense and challenging! My heart rate soared this entire 40 minutes! I will come back to this one for sure!!! 💪

[@MsBacon]

I haven't worked out to you in over a year (or at all). I started this SHRED program 3 weeks ago. Let's go!

[@angelaalmeida2734]

Sydney workouts for life. Because I never felt better in my life!🙏💪

[@staciemunson4318]

Sydney brought the heat on this beautiful Monday morning. Be ready to work! Be ready to sweat! Be ready to shred! Have a fabulous day friends ❤

[@kellymorris8478]

Thanks I need the warning lol I can’t get going today haha!

[@kcsunshine1203]

For me, healthy living is a lifestyle. Wake-up, sweat, and water. I am working on having the willpower to resist sweets throughout the day. I crushed it today and will be back for more tomorrow. Thank you!!

[@undercoverj09]

I wanted to quit at those split squats. I was questioning everything. But I made it to the end and thanks to Sydney I remember why I stay. To anyone else struggling, I see you! You don’t have to do it perfectly, just don’t stop doing it 💪🏼

[@drea7474]

Me doing the split squat: "Oh my god this is hard, is it just me??" Sydney as if on cue: "WHOOOO!!" Me: "Ok it's not just me" 🤣🤣

[@aboutannie]

They were tough!

[@starlasuttles7589]

I was dying. Don't think I could have made it thru a third round!

[@patriciavanschie7368]

Nope not just you!

[@deborahjohnson9914]

This was a CHALLENGE! Thanks, Sydney

[@marycorres9679]

It’s a burner!!

[@sarakmather]

God I love this woman and I loved this workout!!!! Thank you for this challenging full body strength and conditioning! Today is a clean slate!! I am ready to keep building on my best self!

[@marissaregan1]

I’m going to commit to a good stretch/flexibility work at least 3 times a week. CRUSHED IT!💪🏼

[@moniquevelez9516]

Start of week 3 and Sydney did not come to play with all of us today!! Good Lord that was a great but super tough workout!! That Split squat and curl combo circuit was crazy hard!!! I finished strong and I CRUSHED Day 15 of Shred!!! Let's kill it this week squad!!! 🙌🏽💦💦💦💦🔥🔥🔥😫😫😫😫😫

[@victoriaandrade4994]

goals for today! finish the workout ✔️ eat really nourishing food take care of myself✔️ keep giving my best at everything today!

[@cabbie83]

working out with you makes me feel better every day! Loved this workout, it flew by!

[@orlyngigi]

Sydney went cray cray this morning! I dont know if I should hate her or love her!!!!!!!!!!!!!!! lol Thank you Sydney once again for these incredible workouts!!! Im so grateful for your life!!!!!!!!!!

[@adub_gaming]

Also, I need those motivational talks after AND before the workout. Lol

[@supermommichele]

I was so not ready this morning. Felt sluggish. But got up this morning and crushed it like I usually do 😜👍🏼🔥

[@atreyeemalakar6353]

This felt soo good after a day’s rest!!! I literally feel the blood flowing in my body!!

[@sarawhite5136]

Today is a clean slate!!! I ❤️ S&C!!!

[@itsRaei]

OMG!! This workout pushed me hard. At many moments during the circuits, one side of my mind said "its ok take a break" but the other side said "your body is strong, push through." A few months ago, I would've just taken a quick break and then jumped back in but today I didn't give in. My body and confidence in what I can do really is getting stronger! Thanks for always pushing us to take it a step further Sydney!!

[@reneegarrison8782]

I've been struggling with nutrition since the holidays and have gone up in weight. I continue to push my hardest during these workouts and I know I'm getting stronger. Starting over every Monday is a new beginning. I promise from this day forward to dial in on my nutrition so that I xan achieve my goal weight again. #sydneysquadstrong

[@Jamtvill]

I heard a good one the other day you can't out train a badd diet

[@kellymorris8478]

I know the feeling I got the workout done it’s the nutrition I’m still struggling with

[@carmenling8027]

I hear you! I haven’t missed one workout since January 2021 but stuck in weight. I know it’s my current diet and my sweet tooth! So hard to change!! Started today a 21 day sugar detox. I’m confident this will help me drop those last few pounds I’m stuck at currently.

[@linneatrageser122]

We're all there with you!

[@kellie2294]

I was watching one of Sydney food Instagram and she mentioned Greek yogurt mixed with ghost chocolate protein, some blueberries or any fruit and handful of almonds! Then she also showed power crunch bars! Eating both as a snack has helped my sweet tooth so much!

[@jamiegreen6638]

Had to take a hiatus because I injured my foot this weekend, doing better. It was bugging me to skip out on 3 workouts but like Sydney says 'listen to ur body'. Did mods throughout the video and I crushed it! Felt so good to get back to it.

[@marycorres9679]

Always LOVE Strength and Cardio mix!! Had to catch up on some reps from transition times, amazing how during the split squat you didn’t mind the bicep pain from the curls because the leg pain was so much worse!!🔥🔥🔥- Awesome challenge!! Drinking more water is my intention for- can’t seem to drink enough water on the weekends 💦

[@kellyjean4981]

I love your style! The pace, the push, the encouragement! You keep it fresh. I didn’t realize how hard I pushed until I got up from the stretch and had sweat dripping off of my nose.

[@jacquiestamper8189]

Dang! Those Bulgarian Squats💀🔥Happy Monday people! Let’s go! Thank you Sydney

[@MsOutraged]

This workout was hard. That split squat. Wow. Killed me. I did it and I feel good that I finished. Again Sydney is just an amazing trainer. I feel like she’s in the room w me. Tells you exactly how to do an exercise then explains it like she can see I wasn’t doing it correctly. Lol.

[@annamoore8731]

My goal for the day today is to drink a gallon of water and do that every day from here on out!! I also need to make sure I'm doing more stretching. I feel so good when I do but I always put that on the back burner. Not anymore!! If I can do these workouts hungover (happened one time lol), I can make time for the stretch!

[@KristenPolzien]

ABSOLUTELY my FAV workout of SHRED!!! LOVED the new combo circuit style and the Finisher rocked!!! ✨💪🏼🙌

[@samanthawilliams9789]

Crushed it! I want to introduce and keep CALMNESS into my life! 💪💪💪💪

[@jessicacupido73]

I've been exercising since lockdown started but did the aerobics exercises that were advertised for the seniors due to the issues that I have with my spine as well as osteoporosis, It started to bore me until I stumbled onto your KZbin videos and I've started to see the improvement in my flexibility as well as the strength to my core, I don't wake in the middle of the night due to the pain in my lower back and my hips and then having to turn slowly to the other side. I used to wake up every morning and having to do my stretches as advised by my doctors to be able to get out of bed. I sometimes forget to do it as I feel so good when waking up. My goal Sydney is not necessarily to live long but to have quality of life and your coaching and the way you have been doing it is giving me that. I'm fully aware life is short but as long as I'm alive I want to be able to enjoy it. Thank you for the inspiration 💃

[@maryskinner4573]

Loved this workout, I definitely feel like I’m getting stronger despite my injuries from my nursing career

[@dianaamen]

Adopting habits that’s the secret of a healthy life!!! Mind-body

[@crystalbarrett5526]

Ugh, felt weak, but stuck it out! Proud 🥲

[@alizasarwar9071]

You did great! Keep it up!

[@stefanieerraez1125]

Hands up for his workout out!!! Thank you to my legs, we crushed!

[@ShivaniSrikanteshwar]

Crushed it! Shred series has been really challenging for me, but in a good way :-)

[@lyndsaybahrke1244]

That bottom lunge hold tho...😭💪

[@sarabudavari5320]

who else stayes until the very end just to see Sydney dance? :D

[@melissaromero6115]

Loved the workout! 40 minutes seems to be my sweet spot. Thanks Sydney!

[@jonnan24]

I'm officially back in full form after my broken toe... I'm so excited to be back! 🙌💪

[@jonnan24]

Update.. nope it swelled up this morning again 🥺

[@sarinadawn]

Crushed it! Let’s go week 3!! 💪🏼 💚💕

[@moragfeltham2837]

Wow that was tough but loved it! One habit I need to work on is self kindness, not beating myself up all the time for not being ‘perfect’ 🤦🏼‍♀️

[@christinastotts5915]

Good morning, Sydney Squad! I’m doing this workout today because I was on vacation at my girlfriend’s house in Kansas last week when the workout was posted. I’m feeling stronger after the workout.

[@francesroth9729]

Loved this Workout! CArdio was great!

[@LadyK007]

That split squat curl combo was NO JOKE!!! 🔥🔥🔥🔥the burn was felt! Thanks Sydney & Dustin for another incredible workout! You all are appreciated EVERY DAY!!!

[@laureljohnson4010]

Deaths by split squats..... crushed it anyway! Loved this format, it burned so much.

[@sarahfrydlewicz8826]

This workout was no joke!!! The split squat with bicep curls had me crying 🤣🤣

[@jennifermoreno4834]

Beautiful program today. I feel strong and energized. Thanks Sydney.

[@gymnasticslove2234]

Been here every single day since Mon Jan 4th of the Ignite program! Im sooo proud of myself, I keep showing up for myself and seeing progress! Each day is a challenge, but each day I'm getting better and better! I was literally about to cry on the bulgarian splits squats! they really took my quads to a different level of discomfort! Great job everyone!! We are in this together! Building lifelong lifestyles! Now on to the stretch of the day! (:

[@enigma4285]

Omg! That was a great experience. I’m like motivated to push more when she said this is the last hardest circuit, I promise. 😍😄❤️💕💕

[@heatherkeogh263]

DAY 15 DONE!!! This was a great S&C workout and a challenge right from the start! I liked the finisher. Happy Monday. Be blessed today everyone.😊 This is a busy week and I am just going to really focus on making healthy food/snack choices.

[@kaceycrossley8114]

Workout crushed, I had d fun with this workout, loved the variety 👍 I am going to drink more water

[@katerinaleeger6146]

I'm never this sweaty when I do my own workouts! HA! Great full body blast. So grateful for this channel.

[@laurenw.3656]

Same! Sydney gets me SWEATY 😅

[@pamcavallero6550]

This might be my favorite workout of the program...so far!!!❤️😍❤️

[@lisatowle6016]

Sydney you have literally become my "habit".....alarm goes off and I check what you have posted for the day! Hop outta bed and get at it! Love it! Great format today! I noticed you are killing the SKIP STEP with the Jumprope! Way to go!

[@marycorres9679]

Totally agree! Sydney is my habit!!

[@juliasalzman7116]

I love how every workout and every move has a purpose and is a thought out process!

[@Michelle-by9fp]

I found you before April Shred and have committed to every video this month. I have changed my eating as well. I have not lost any weight BUT I feel so much stronger and more confident. Thank you sydney 💜

[@shaybennett6314]

Yes for a killer Monday!🔥🔥🔥

[@Amoreese1]

I'm so grateful for your videos. I was in a workout slump of *whispers* 2 years....ugh and gained an additional 20 taking me up to 170 lbs. I was that weight when I was pregnant with my twins 14 years ago. I felt really bad about myself and ran into your workouts while planning weekly workouts with my best friend. We work our twice a week, but your videos motivated me so much I have started doing them daily. Trying to do a full month that you have set, but adjusting if I have to. You are so amazing in how you motivate and do the full workout with us. Pushing me to want to get to a place where I can lift 25, 30 35 lbs like you. It's been a week and I am still motivated. Thanks so much for doing this. I'll keep you updated on my progress.

[@ashleypoppe3271]

Two things: 1. This format is INCREDIBLE! I loved this style of workout! I’m dripping sweat, it was challenging yet I feel amazing afterwards! 2. Your pep talk at the end really hit me in my heart. Starting with a fresh clean slate is exactly what I needed to hear. LOVE YOU SYDNEY!

[@loismchenry5518]

WOW!! Here we go week 3. Awesome Shred month!1

[@serenasbeauty]

I had little sleep and therefore hesitant energy - but that changed as the workout progressed. thank you!

[@837romans]

Crushed it today!!! Lifestyle changes!! I like that. I will drink more water and rest!!!

[@leaway1389]

I’m gonna add yes I’m going to add my niece to be here every day Yep that’s what I’m adding Have a blessed day everyone

[@dinafuentes8187]

What a amazing workout 🏋️‍♀️ Thank you Sydney you are a blessed in my life!

[@vidyavp100]

love love love...feeling stronger day by day ..love from India

[@valeriebaker5321]

That was amazing! I got heavier weights yesterday and the strength was hard but will be so rewarding in the long run!!!!

[@radhikabaskaran9309]

I temporarily stopped logging food.. may be I will start from today as Sydney mention today in her little motivational speech