45 Minute Lean Strong At-Home Legs Workout | STF - Day 38

This lower body workout is going to fly by and challenge you to push yourself to your limits!
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We will work for 3 rounds of 45 seconds of work for every exercise and the workout will be a burner to really target our quads and hamstrings! 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 75-85% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body for 2 seconds to lengthen the muscle we are working and take 2 seconds to complete the contraction. Think of sitting into a squat for two seconds and pushing back up for 2 seconds without a pause at the bottom. You will aim for 6-12 reps for each work period and aim for muscle failure at the end of each exercise!
Exercises:
Goblet squats
Sumo deadlift
Forward lunge and partial
Heel Lifted back squats
Step ups
Sumo RDL
Left leg split squat
Right leg split squat
Banded Squat Pulses
Reverse Lunges
Fire Hydrants
Squat Hold
#legworkout #athomeworkout #fitnessmotivation #losebodyfat #howtoloseweight
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[@sydneycummingshoudyshell]

Let's go squad!!! Way to CRUSH THIS ONE!!

[@simonegroh5207]

Amazing job!

[@lettyginsburg7014]

This is so helpful for the stressful work lives we inhabit during the day, this is SO VERY MUCH NEEDED! It is therapy!

[@colleengrace4747]

Rounds are quick back to back, but that 45 second break in between is just enough to regain focus and strength for the next set! Good challenge!!

[@emmad33]

Yes, love 45 seconds rest between sets. Much needed on leg day, thanks Sydney!❤

[@carmelbrown1138]

Amazing job!

[@kiml7479]

Was anyone else just dripping in sweat? Yup, I can definitely say I worked hard!!

[@susanhowland2682]

Me!!!!

[@chenesai3460]

Yep, sweat is pouring down. Great job 👏🏾

[@lindseykesanen2051]

So much sweat! Way to crush it today!

[@shannonhardiman1954]

You did it and yes dripping sweat!

[@marycorres9679]

Dripping!! 😰😰 awesome job!!

[@christinesuhesky9219]

I think at one point I muttered “she is trying to break me”! Lol. Still showing up and not stopping! Way to go everyone at 5 am!!! Thank you S and D!

[@julianadolski1742]

AWESOME JOB 👏🏼!! I’m so proud of you for showing up and pushing hard ❤️!

[@michellekiley6171]

That was a tough one and you did it!

[@stacydominy7648]

Great job!😊

[@staceybryant]

Amazing job. Keep showing up for yourself!

[@sharicampanell3477]

Truth! Keep pushing!!

[@dyaiivy6407]

For the millionth time...I Hate Leg Day....Laid in Bed, tried to talk myself out this workout but felt I was letting the Squad down. I got up and crushed this workout ❤🎉😅🙏🏾💯💪🏾💪🏾

[@LifeOrdinary87]

Lol😂 me too. I am just sitting here looking at comments. Let me go ahead and press the play button😪🤣🤣

[@LifeOrdinary87]

Great job pushing through❤

[@carliciabrown4523]

Good job 👏

[@alexandrahorman8679]

Me too!! glad you showed up!!

[@alexandrahorman8679]

@@LifeOrdinary87you got this!!!

[@julianadolski1742]

I can’t believe I got through this workout 🥵🔥. I thought my legs were gonna break in half in those squat holds 😭. Thank you for showing us how strong we really are, Sydney ❤️. I’m so proud of us for crushing it, team 👏🏼!

[@susanhowland2682]

Me too!!! My goal is to be able to get thru that 45 seconds!!!

[@chenesai3460]

Great job 👏🏾

[@julianadolski1742]

@@susanhowland2682 I believe in you! You are so much stronger than you think!

[@julianadolski1742]

@@chenesai3460 thank you! you too!

[@Titijamboree]

RISE UP SYDNEY SQUAD!!! WHO UP AT 5AM WORKING ON THEIR LEGS. GETS GO GET IT!!!!!!

[@marycorres9679]

Up and about to get it!!!💪💪🔥

[@mitchseguin4959]

Got it!!

[@nicolethok]

Great job!!!! 🥵🥵🥵 what a great workout

[@dyaiivy6407]

Awesome jo

[@staceydelano5689]

Great job crushing it today!! 🎉🎉

[@lindseykesanen2051]

Always so proud when I crush a 45 min leg day. Way to go everyone!

[@patriciagioia5689]

Great job keep up the amazing work.

[@kristy-221]

Amazing job!

[@nicolethok]

🔥🔥🔥🔥 I really surprised myself with the weight I chose today… never thought I could go up like I did but I pushed really hard and I’m so proud. Loved the talk at the end! Great job everyone! 5am crew 🎉

[@laurenlizzy]

High five! Great job pushing yourself today Nicole!! 🤩

[@laramiller4207]

Me too! Isn’t it awesome?! Great work 🎉 Keep pushing 💪🏼

[@dyaiivy6407]

Great job

[@staceydelano5689]

Awesome work!! 🎉🎉

[@teetee33nice97]

Great job🎉

[@Tracy-Guilford]

Crushed leg day sweatiest day!!!

[@teetee33nice97]

Great job

[@mandycrider2330]

Heavy leg day did not disappoint, great work everyone. This workout is so gratifying as it shows just how strong we all are 💪🏼

[@noreenmott5033]

Great job getting it done today!

[@shannonhardiman1954]

Awesome job

[@laramiller4207]

I finally started to see results when I invested in heavier weights and now I’m crushing those heavier weights and ready to invest in some more 🤗 So fun and awesome to see how much stronger I’m getting. When I wanted to give up today, I just said, “I want glutes like Sydney, don’t give up!” Lol. It worked 😂 Will play catch up on yesterday’s workout tomorrow. Great job today everyone 🎉

[@haleymelville444]

So cool!!! Keep up the hard work!!!

[@alexisbraswell7010]

I love buying heavier weights. So rewarding. Go Lara!

[@jonthomas4640]

Whooooo!! Proud of everyone!

[@Ally_dubb]

Proud of you too! Way to get it done!

[@SStevens2193]

Love leg day !! Definitely pushed myself with new weights today ! Hope others pushed themselves too!, great job 👏🏻

[@wilsonlindamarie]

Great job on pushing yourself and going higher!

[@amandaczerwieniec6964]

Oh my QUADS, this was one helluva leg day!! Although my weights haven’t increased too too much over the past month, I noticed my ROM, stability and form become more solid so PROGRESS!! I am sad to see tier 2 go but am excited for what’s to come!

[@averygreninger]

Way to go, Amanda! Proud of you!

[@wilsonlindamarie]

I agree - me, too! So proud of you!

[@christymanning8343]

Leg day is my favorite! Absolutely drenched but so proud of myself and everyone. Way to crush it squad!

[@tiffanyleo869]

great job crushing it!!!

[@alexandrahorman8679]

I wasn’t ready to, but I still showed up and crushed it today!! so proud of everyone❤

[@susanhowland2682]

Ditto….didn’t it go fast??

[@dyaiivy6407]

Yessss

[@trishbrown7358]

❤Way to work through the mental part🎉

[@dotzullo4401]

I crushed it today-thanks Sydney great job everyone

[@teetee33nice97]

Great job🎉

[@caitlinuva]

Nice job!! My legs are jello 😭

[@dyaiivy6407]

Great job

[@judyrobie7198]

You did an amazing job!

[@LuisGutierrez-zs3ce]

Man this was hard AF I had to skip some sets. But I burned almost 600 calories

[@jenniferbeauman7310]

"What doesn't kill me, makes me stronger". Whoever thought of that quote is a genius. 😀 I thought a couple of times I was going to either pass out or quit. I did neither and kept working hard. Thank you, Sydney for always pushing me. Thank you Sydney Squad for being a huge motivation to keep moving when I want to so easily quit. 🥰

[@Jenifershaffer]

Definitely thought I was going to pass out. But we didn’t quit! Muscle failure feels awesome!

[@milliemorales-anton114]

I thought i was the only😂 great job!!!

[@ciarachaparro9397]

@@jenniferbeauman7310 same. Proud of you!

[@reneegarrison8782]

I was to that poibt..pass out or 🤮 Great job pushing through 🎉🎉

[@Ally_dubb]

Here we are again! Way to go everyone! That was definitely a spicy lower body workout!!

[@monie4ever93]

Great job!

[@toniann92]

Crushed it. Been going heavier and the progress is always there.

[@susanhowland2682]

Way to go….amazing job!

[@jennym3910]

Wow. That was awesome and I really tried my best to increase my weight each time. Thank you for showing up for us every single day! 💪💪💕💕

[@Tracy-Guilford]

Way to crush it!

[@sarahc1091]

Hot morning in this Charlotte garage! Proud I made it through this one.

[@wilsonlindamarie]

Great job!!

[@irmarodriguez8308]

Thank you God for giving me the opportunity to realize what I’m capable of, I was really surprised myself of what I can do and I never thought I would. Thank you Sydney for all the support and the positive messages you give us everyday. Good job everyone 🙌🏽

[@lauradoman5470]

Great job

[@monicaavila7797]

Way to go!

[@valerieevanderbaaren47]

I am drenched lol😅

[@laramiller4207]

Same 😅

[@staceydelano5689]

Holy cow that was 🔥!! I CRUSHED IT!! Thank you Sydney for a GREAT start to our Wednesday morning and always motivating us to work hard! You are simply the BEST!!

[@kathrinegreen1123]

Great job!

[@nantiavafopoulou7296]

Holly Molly what was that!!! Love leg Wednesdays🎉 Don’t miss it! The feeling of accomplishment at the end is amazing Happy Wednesday everyone 🥳🇬🇷☀️💪

[@staceydelano5689]

Yes!! The accomplishment was an Amazing feeling! Way to crush it 🎉🎉

[@user-xi4zb8ml7g]

Say what! “Start out hot, finish even hotter” Summertime Fine 2024 . Sounds like some real hot girl shit! Let’s get it! 👑💪❤️‍🔥

[@KaylaGarcia-qb6wm]

Hey ya'll, just wanted to say that you are here for a reason and Im proud of us for making good choices today! ❤

[@rickiebee6011]

After yesterday's workout, I said "I really hope tomorrow is leg day!!" and now I'm saying... I'm so glad tomorrow is a rest day!! :)

[@shanadegagne4965]

Crushing month twoooo letssss goooo

[@staceydelano5689]

Great job today!! 🎉🎉

[@allysewalker584]

This workout flew by! I absolutely enjoyed this leg workout. Great job everyone who finished this! 💪🔥

[@tiffanyleo869]

great job!!! way to crush it💪💥

[@837romans]

I’m here to push myself and not quit!! That is my why!! Good job today everyone!!

[@caitlinuva]

You did it!! Great work! It wasn’t easy.

[@sweetcuppincakesify]

At some point in the second half of my 30's, my fitness focus shifted from appearances (all kinds of issues were wrapped up in that) to "I want to be able to get up off the floor when I'm in my 60's." I dreaded this workout from the moment I printed off this month's calendar, but I fully underestimated myself and everything I'd be able to gain/accomplish in the past 3 weeks. I'm so proud of everyone who got this one done!!!!!!

[@wilsonlindamarie]

I am SO proud of you! Great job!

[@sweetcuppincakesify]

@@wilsonlindamarie thank you!!! ❤️

[@amandawindland6713]

Leg day crushed!! Now to crush Wednesday! Have a good day everyone!

[@deborahfleck4184]

Great day Amanda - proud of you for accomplishing this workout.

[@dpaynern]

59 years strong today -- and such a great way to start the day. Thankful for this workout program and for a strong body! Thanks, Sydney and Squad.

[@sarahc1091]

Happy Birthday!

[@emsamansky]

Crushed it. That last round of wall sit - shaking, grunting, stayed down the whole time. Whew.

[@caitlinuva]

Congrats! You did it!

[@Charlotte-zj8rq]

I don't know how so many can workout at 5 am. I need to be up at least 3 hrs before I can put in that effort. Hats off to you!

[@laureljohnson4010]

I think I died. The spit squat rounds…… great job everyone.

[@kcsunshine1203]

You didn't die and I'm proud of you for crushing it today!

[@cole021184]

Sydney is in beast mode today!! All I could think was you go girl bringing out the 50# dumbells!!! Watching her go heavier makes me want to push myself more! Hope everyone has a great day!!

[@colleengrace4747]

The sweat was real, & without any crazy cardio!!! So good! Keep pushing!!

[@patriciachavez6576]

I love Wednesday, I know I am ready and all pumped. Afterwards, I know I gave it my all, I am dripping sweat, I am feeling accomplished!! Great job everyone!!!

[@wilsonlindamarie]

Great job - proud of you!

[@dawnsdream6206]

I show up because I’ve made a promise to myself to be consistent, no matter what. ❤

[@toddmctaggart8235]

I needed that focus pep talk today. I caught myself zoning out during the split squats that I dread so much every time I hear Sydney say lower body workout.

[@saramather]

These STF lower body days have been straight 🔥🔥🔥

[@francineloudon8070]

Way to go!!

[@Jenifershaffer]

I’m still working out on vacation. So proud myself for sticking with it. Way to go everyone. It’s so awesome to know you are all working so hard too!!

[@adrianahohl3248]

I did her no equipment classes on vacation!

[@kimberlylopez4751]

Sweat was absolutely pouring down my face the whole time! Thank you Sydney for pushing us every single time!

[@IZI1912]

Good jooob❤🎉🎉

[@deborahfleck4184]

I am so proud of everyone who persevered and made it through this workout. Sydney didn't disappoint - it was a challenge. I found those reverse lunges sooooo tough after doing the banded squats - but I did all three rounds. Go Squad Go!

[@kayevans2208]

Great job today - so proud of you! Never disappointed with Sydney's workouts 💪 👌!

[@VictoriaRepking-vl5lj]

My head was not in the right place today, but I showed up anyway. I left it all on the mat. We’ve got this guys!

[@heidigay2051]

Crushed legs this morning! Great work, everyone!

[@ladietishere2577]

Thanks Sydney...great job everyone.....SUMMER TIME FINE.....LETS GET IT....

[@ciarachaparro9397]

Leg day is a love/hate relationship. It took me a while to convince myself to show up but we crushed it!

[@KaylaGarcia-qb6wm]

I'm so glad you're here❤

[@NW-Ducks-Mom]

WE DID IT!!! So proud of myself. Thanks for always encouraging us to do our best, Sydney! 💜

[@oedalis]

I would not have been able to close this workout without you Sydney. Thank you for that. Sitting in sweaty solidarity with my fellow squad mates 😅

[@juliedimascola3472]

Wow! How great was that one! I really pushed myself this morning. I was drippy! Loved it!! Why is the mental part of leg day so hard 🤭

[@ashleyprice3880]

I won't lie, when I was it was a 45 minute LEG day I threw up and cried for a second. Then I put my shoes on made myself click "Play". Afterwards I felt sooo proud for pushing it hard the entire time. At least for this one the time flies by, and bonus...no kettle bell swings! LOL. GREAT JOB EVERYONE! YOU ARE WORTH THE WORK!

[@sarahfurore3934]

Way to push through and SHOW UP anyways! Proud of you for crushing it!

[@rachaelfearon5644]

I really loved heels squats, but those wall sit with glute band got me shaking as I also added weights. Crushed it with everyone as always thanks sydney and Dustin

[@noreenmott5033]

Keep getting stronger each week! Dripping from this leg day!

[@tianordlund390]

As we Minnesotans say…..OOFDA. 🥵 The perfect way to begin the day before a 10 hour drive to Missouri 🎉

[@caitlinuva]

Great job! Your legs will need the rest 😭

[@kandisher3258]

🔥🔥🔥💗

[@mrssnooch06]

I came here 2 hours late and with zero enthusiasm. So glad I pushed through 💪🏼

[@meganfryar2762]

During my last set of reverse lunges, I started chanting to myself “You can do this.” Then lo and behold, Sydney said it too!! She truly has a gift for knowing exactly what we need to hear!

[@stephaniekhairallah]

Thank you for always pushing us Sydney! Crushed it! Amazing job everyone! ❤

[@prettypurplesparkle]

Will never miss a leg day bc it's my fav. My quads are on fire and feeling strong! Loved it crushed it! 👍🏋️‍♀️💪🔥🥵💦😁💜🦸‍♀️

[@kathrinegreen1123]

I almost swapped workout days because i wasn't "feeling" it but i got up and got it done! I'm so glad I did!! What a great workout!! And it flew by. Thanks Sydney!

[@tiffanyleo869]

way to push through the hard of not "feeling" it!!! I was right there with ya😫

[@Katee_and_Lincoln]

My reason/why is currently in the hospital for the second time this month. I 💯 did NOT want to do this leg day today (or ever 😂!) BUT I HAVE to be strong for my warrior and I CRUSHED the workout 🎉

[@monicaavila7797]

❤✨️

[@marysolmontanez7037]

Wow, this was awesome. Sweating , breathing hard. Working harder. Love it. Nice job Sydney. NICE JOB Everyone.! ❤️🦵🏽💪🏽

[@alexandrahorman8679]

Great job!!!❤️

[@LifeOrdinary87]

Hey Squad, I just finished. I'm shaking lol but I CRUSHED IT. I'm so proud of all of you that showed up and showed out. I didn't want to get started. I kept trying to make excuses like I'm too tired and I'll just do it in the afternoon. I choose to just press the play and do it and I LOVED IT. I even challenged myself with heavier weight. Happy Hump Day!

[@kre8tivk1]

Awesome Job today!

[@cayladeanne]

Yay leg day... let me go head and press play so I can curse Sydney out for the next 50 mins 😩😭😅💪🏾

[@aliciarobertson8187]

My legs are 💀 It was hard finishing the last three exercises, but I did it!! Great job to everyone today!! 🎉💪🏻

[@meganmotschenbacher4900]

Loved this one! Really connected with this one, the longer overall time and longer breaks let me push myself and choose heavier weights

[@sarahfurore3934]

Woo! That was a sweaty one! I don't have as many weight options as Sydney, so pushed myself to do rep and a half for some of the moves to try and reach my point of failure! KEEP PUSHIN EVERYONE!!

[@kristagarcia3370]

Thank you God for a healthy body and mind. Good job to everyone. This was challenging, but we did it.

[@vickijohnson5593]

I love your leg days! Of course, all days are good ones with Sydney.

[@alohawahine6241]

Wow,this was hard not only for the legs but also mentally. I had to pause for a few extra Seconds of rest but were able to increase my weight on the split Squads and on the step ups. Thank you Sydney and proud of everyone crushing it🎉❤

[@kerryd1856]

This workout showed me just how much I've progressed during summertime fine. I've outgrown my weights and feel so strong!

[@tammyludwick971]

Oh my wobbly legs.😂😂. Way to go everyone!!!!

[@jessicabetke5264]

Felt so challenged and so strong today! Whew! Let’s go Wednesday!

[@korielance]

love the 45 second rest between sets!!

[@sec_123]

Just when I thought I couldn’t possibly sweat any more in this tier, Sydney ups the challenge. Raise your hand if you’re totally drenched 🙋🏻‍♀️🥵

[@TM-jx4zj]

✋

[@SLocky82]

This was one of those 'just get through it' workouts, i did my best and got it done ✔️ ❤

[@pleezy3]

Best moment of today for me - in the middle I said “oh my gosh this workout is really hard!” And my 7 year old responded with “but mom isn’t every Sydney workout hard?” This reminded me that yes it is always hard because I’m always pushing to be better! Thank you Sydney!

[@caryseager3359]

Loved this workout and the countdown of the 12 moves and sharing what was next. It made the workout go fast and flow well. 45 second rest periods between exercises were glorious!!

[@averygreninger]

That workout was tough, but I am proud of us for crushing it! Came into it super low on energy, but I pushed through! Have a great day, everyone!

[@deborahfleck4184]

Great job Avery - congratulations on making it through.

[@madisonsheehy2463]

5 am crew!!!! Leg days are always challenging but proud of myself for pushing through! Great job squad!

[@wilsonlindamarie]

Same here, but we crushed it! Great job!

[@stacydominy7648]

Crushed it! Great job everyone! Thanks so much Sydney for your workouts and encouragement!

[@brendabrabander2534]

I owned this leg workout! Yas! Feeling strong 😅 I pushed myself to fail each round, thats how I get stronger 💪

[@lanagerzenshtein7445]

Sydney 🎉🎉🎉!!! You are making so many healthier! Thank you

[@sharmilashankar6802]

Crushed it. This was super hard in spite of it being straight sets. Kudos and amazing job to everyone here who shows up to do these workouts. We are in this together. We have an important agenda here ..healthy happy and strong. ❤

[@upcycledart12]

Great job! We are getting strong together!

[@pchan1728]

Crushed it as best as I could considering I’m dojng this at 12 am the next day. I was ready to do this after dinner but got overstimulated and couldn’t get my emotions to regulate how I should have. Wanted to do it anyways, but was not in it mentally most of the way . Which is unfortunate. But I will come back and redo this at a later and better time . I feel like I owe it to myself and Sydney to do it like how I know I can ❤

[@fionahenry8419]

Great job team. We made it. The squat hold had me there in the last round. My leg were shaking like crazy but I made it. We did it 🎉

[@wilsonlindamarie]

Yes, we did!! Great job!

[@heiketiller]

Amazing job everyone! I found it really hard today and had to summon every tiniest bit of energy to get through this leg day, but now I am a happy sweaty mess on my mat 🥵🔥💪🏻. Thanks for the great push!

[@lesliecaruthers5090]

I am so proud! 🙌🏼😍 I could FEEL my gains in this one & it powered me to push even harder! 🙏🏼 so grateful I found you Coach!

[@shannonhardiman1954]

Yes Squad we did this and we are in the last stretch of tier 2 we have got this! Felt so good today and am feeling stronger in my lower body.

[@jeanetteignacio8212]

Way to go Sydney Squad another great workout in Summertime fine! Thanks for all the encouragement. We can do this.

[@LakinW]

Always feel so good after leg day!!! Didn’t quit but had to give myself a little more rest time in between some exercises 🥲 day 38 done!

[@pattybaynes6579]

Wow that was killer! I love the 3 rounds of 45 second routines. Really gives a great workout for each muscle group.

[@Msdreams011]

That was hard! But so rewarding!! Thanks Sydney! You know exactly what to say when Im struggling!

[@guisselleperez7473]

Crushed it!!!! 🥳 good job everybody:) we got this!!

[@maurishagriffin4394]

Great job. 🏋🏽‍♀️🦵🏽🔥

[@maurishagriffin4394]

Crushed leg day 🏋🏽‍♀️🔥🦵🏽🔥🥵

[@sarar4901]

Finally found a way to make split squats work with my super tight hip flexors. Spicy workout today!