30 Minute Fire Lower Body Workout | STF 2023 - Day 23
ฝัง
- เผยแพร่เมื่อ 30 พ.ค. 2023
- Welcome to SUMMERTIME FINE 2023 DAY 23, I hope you're ready for a great workout! All fitness levels are welcome! SUBSCRIBE to the channel and share this workout when you're done!
This workout is such a great lower body workout to help you get low and target your legs and glutes! We will work for 3 rounds of each exercise for 60 seconds each and we will be operating in circuits so there will be no rest between the exercises until after you complete the whole circuit. After those 3 minutes of work we will have a 15 second break and after the third round of those two moves you will have a longer break. Grab water, watch for what's next, and work hard!!
The Exercises:
1. Goblet Squat
2. Left Lunge forward right back
3. Right lunge forward left back
4. Sumo Squat tap down and clean
5. Yoga Block Squats
6. Staggered RDL
7. Glute Bridge
8. Bear Crawl and Squat jumps ladder
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Those “butt lifts” at the end for 3min straight tested my endurance for sure!
I did it 🎉
You are BIG TIME Coach ❤
I have had these for several weeks th-cam.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 and I have been really happy with them so far. I love being able to do a variety of workouts at home when I don't have time to make it to the gym. When paired with a basic bench, there are tons of different exercises and you can hit pretty much all major muscle groups. It is easy to adjust to your desired weight with the dials on each side. They slide in and out of the cradle smoothly. The only downside to this design vs the newer version, is that these are pretty wide. This does limit your range of motion with certain hand positions on certain exercises. Straight dumbbell press would be an example of this. I have to turn my hands slightly in order to bring them close enough together. Not a huge deal to me though. Really happy with this purchase and would definitely recommend.
I knew I should be worried when Sydney looked like she was dripping sweat on her stories 😅 One of the hardest workouts I’ve done in a long time!
Same! I was secretly hoping maybe her AC was broken! 😅
I know right, tell me about it I have not done her work out for a while so am suffering
Oh boy, I’m about to do it today and I’m so tired, it’s Thursday, I’m on my last bit of fumes 😂
Hi everyone! I’ve been under the weather for almost a week and so exhausted. Touching base to say that I’m learning that taking care of yourself can mean missing workouts if you are recovering from illness or surgery! I’m happy to say that although I miss working out I am not beating myself up for the first time while I’m not well. I’m listening to my body and doing lighter activities like walking and gardening until I’m 💯 and can join you again. In the past I’ve pushed myself to exercise and only lengthened my illness.
I’m writing this to remind you that wellness isn’t just about going hard all the time, it’s important to take care of yourself and rest when your body needs it. ❤❤❤
Hope you are feeling well and continue to recover. You are right absolutely. Sometimes it is okay to take a break and let the body heal especially if you are not feeling well. This way you will come back stronger. I am glad you are recognizing and giving us a nudge to remember that always.
Hope you feel better!! I agree with Sharmila, taking breaks are great to let your body heal/recover and I am sure you will get back into when you are ready!!
You are right. I wish you a quick recovery.
I needed to read this!! Thanks for sharing. I was 23 minutes into this Fire lower body workout and my lower back went out. Took me to the floor! I had to watch Sydney finish the workout from my mat. I was so bummed! But you are right! I need to not feel bad and just heal. Thanks! Hope you feel better soon!
@@kristinarich9567 I hope your back heals quick!
Day 23 done !! 🎉 !! Wow !! Couldn't do the last one and had to do other exercises to keep myself moving but i am not upset because i see I have gotten stronger and this is just the beginning !!
In Sydney's post work out talk she was like "don't hate me" and I knew I was in for it. But we made it fam and I'm glad I'm on the other side lol.
Holy GUACAMOLE😮🥑 I might be the sweatiest I’ve been all month!!!!! 🎉🎉🎉To everyone who finished this workout, no matter if you had to keep telling yourself to just keep moving(like I did), you are a BAD ASS!!!!!
Missed tier 1 due to illness. Have just recovered so day 1 STF starts tomorrow 🙌🏻
WOW….WOW……WOW
Watch the changes that happen when you put in the work and effort. Things won’t happen overnight or just start to happen for you without the effort. Your mind is the strongest muscle you have while remember we need to train our minds as much as we need to rain our bodies. Be good to yourself and believe in yourself. ❤
Holy moly. Those bear crawls and squat jumps. ☠️
OMG is it hot or this workout was a killer? 🥵
We can all push ourselves and do more every day
Happy Wednesday everyone 💪🇬🇷☀️
I definitely had to push myself today!
I was pushing myself today and I was wondering if I was the only one that felt super warm.
It was challenging!
Πεθαναμεεε 😂
It was a killer! But wee need this :)
PS.. love your comment about knowing our own bodies & taking accountability for our weights selection, making me a smarter fit person..& STILL❤'ing ALL the music..Makes me remember the high school weight room blasting rock and rap, the beat gets you goin!
Now I really understand why fire week is 30 minutes. The sweat. My heart rate up the entire time. 😮. Thanks Sydney
🙏
🔥 Fire!! 🔥 What a way to close put Tier 1. STF 2023 🎉🎉
Tier 1 Summertime Fine, complete! I'm thankful for the Sydney Squad. I work hard during our workouts. My workouts look different because of my mobility disability with my right foot. However, I didn't quit on myself.
Workout done and my whole body is on fire! She wasn’t kidding when she called this fire week. Have a great day everyone!
Definitely agree!!
Yes ! This week is definitely a burner❤️
Bingo!! The fire is real
ALWAYS XIME BACK!!! NEVER LEAVE!! 😛 LETS KEEP SHOWIN UP!!!!
she wasn't playing with the fire baby!!!!! im exhausted but feel accomplished.
This is the first month of workouts I've finished, after starting and stopping various months in the past. It took a wake up call of finding out I was pre diabetic. It took me 45 days to finish this month- but I'm happy, feel fantastic, and will stay dedicated going forward. Thank you Sydney!!!
That finisher was a killer…brutal…but loved every minute! You have to stick around for her words at the end…simply beautiful! She’s right that you can’t grow and do better next time if you don’t make yourself uncomfortable too. If you don’t do anything else listen to her at the end!!!
Sydney! I can’t thank you enough for your videos. I’ve been following you since Covid and I am endlessly grateful for everything you do. Thank you.
Wow, Sydney, you jam packed that workout with a punch. You are so right, only I know how hard to push myself. I'm almost 26 weeks pregnant with boy #4 and I pushed myself to use 25#s for the first set, which made me feel on fire. Thank you for providing quality workouts that I can use when I'm pregnant/postpartum/beyond!
My goodness my legs and booty are on fire!! That last circuit though! 😮 Tier 1 done! Crushed it! Let's go squad...we got this! Anything worth it is hard and you can do hard things! 💯 🙌🏼🦵🏽🍑🔥🥵
Sydney, I appreciate you so much ❤ I usually turn to the comments for motivation but some of these comments intimidated me. I almost left the workout without doing the cooldown stretch. Not because I didn’t want to, but instead I was so pumped about not giving up and maxing out my weight on the glute bridges which I could never do before I started walking off smiling but I knew I had forgotten something. I’m getting stronger everyday. You’re cool down speech was everything for me today. Sometimes you do have to channel out everything else going on in your life to get the most out of the workout in a positive way. I absolutely loved this one. Excited for tier 2. Strength is my jam! This is my first STF and although many parts are challenging, I’m not leaving your workout feeling defeated or dreading the next. Keep ‘em coming baby 🎉
I'm really starting to enjoy these 3 minute work periods. It's a whole different kind of challenge, more mental almost than physical. At the beginning, I could barely last for the first minute. Now I'm right with Sydney rep for rep. I even loaded up the weights and did the glute bridges the whole way through. I do need more than 15 seconds to recover between them, but I'm so proud of the progress I'm seeing in my endurance. It's mind over matter folks. We got this!
I've just gotten back into working out with Sydney after 2 years. I had a sudden panic attack during a workout and never got back to my regular workout routine. I was so terrified and not only that I lost all my progress. That day still haunts me and I have to push myself real hard to do one move without feeling like I'm gonna have a full blown panic attack. So far I've missed 4 workouts this month and I'm so proud of myself but I know I can do better. I want to push myself harder but I am terrified every time my heart rate goes higher it takes me back to that horrific day. I need some encouragement! Does anyone else deal with exercise anxiety? How do y'all deal with it!?😭
I do keep in mind Sydney's motivation "stop and breath, don't stop and leave!" but my brain just doesn't want to get past the anxiety. It takes me a long while to snap myself back into reality and it takes me a whole hour or more to do a 30 mins workout. I just hate anxiety and feeling this way!
Yes! I had the same thing happen to me several times before. Mine happened post workout the last time while I was driving down the highway on the way home but was terrible. It was a leg day too. I just have to tell myself it’s going to be okay when I start feeling that way (when my heart rate gets really elevated). It’s a mental battle with myself. Especially on cardio days.
Keep pushing through. Don’t ever give up on yourself. I so know how hard it is!
Great workout and purposeful commentary for your mentality at the end - always a great coach
Good morning beautiful people! Let's get this day started .. lower body here we go 🔥
Holy god. Definitely a fiery 30 mins. Legs are shaking. Thanks Sydney for a powerful workout. Proud to be finishing the fire week strong. Crushed it 😊💪💪💪💪💪💪💪
I thought I couldn’t but then I did. Don’t believe everything you think! Go us! Go Sydney ❤
I did it! This was a better workout for me than yesterday. It was definitely a challenge. Summertime fine just got REAL! 🔥
Woooooooohoooooo 😅 sweaty and spicy! TGTIRD (Thank God Tomorrow Is Rest Day)!!!! Tier 1 ✅ Tier 2 🎉 LFG!
The cue to exhale and brace your core before hinging in the deadlift was perfect! Really helped me finally connect with the form.
Wow! This one is a killer. I am in shape and yet I was sore for 3 days. The last 2 sets were so darn hard. I could feel my glutes screaming the next day during my 25 mile bike ride. You can do this!
I CRUSHED IT, I finished it! So proud of me and everyone! Thanks Sydney!
Day 23 done 🎉 omg Sydney was not kidding the fires was real 😅. She is such a great coach and insperation🎉🎉🎉
WOW.. yes, this workout earns a spot on the FIRE list! Hello burn. I haven’t pushed that hard in a LONG time. Can’t wait to feel the quads and glutes tomorrow.
Morning/Evening Everyone! Day 23🎉Let’s Crush this lower body workout and feel the burn together🦵🏽💕Let’s Gooo!
Farrah, proud of you for crushing the workout! I crushed it and feel great!!
@@kayevans2208 Thank you! I’m proud of you as well💕Have a great day!
The humidity in NS Canada today is brutal and this is the workout I did for STF haha It kicked my butt and loved it. 7 months PP and Sydney guided me through my whole pregnancy with her workouts. Honestly, it's been the best feeling getting back into the routine and building my strength back. TY Sydney! ❤🎉
I did it ! I set my alarm to 530am to workout before work!!!
that’s amazing, congrats!!🎉
Holy quads! I could barely do a normal squat at the end let alone a JUMP QUAT! Whew! I am so proud of myself this month. I only missed the one workout on Memorial Day but have otherwise stayed consistent! That is the hardest battle for me ❤ Let’s go tier 2!!!
Holy moly….Sydney you are a beast!! That was crazy….I can’t believe I finished that!! Great feeling of accomplishment….TIER 1 COMPLETE BABY!!!
The closer was a burner!!! Appreciating this sweaty mess that I am right now! Workout crushed!
5/31 Made it! today was a ZERO energy day but I made it!
I have really been giving my all each day and I can feel the difference. Pushing through, going heavier than I think I can, I am super pumped for this next tier. Keep up the good work everyone!!
Quick and easy workout. Thank you Amazing Sydney XOXOXO
I'm quite behind in the workout calendar due to pregnancy, but I have to say I'm loving this STF! I really miss your little dances at the end of the workouts though @sydney! x
I wish there was a bonfire emoji to convey the heat from this workout!!🔥🔥🔥
Today went way better than the previous two! My maxed out weight was 20 lbs and I'm ready for full on weight training in the next tier. I did have to rewind a couple times 'cause my balance was not the best to start with and then I needed to resituate myself on my blocks for the hip thrusts but all in all I deserve a "good job, Mr Kitten." (A little neighbor used to say that to my cats when they'd get off their tree and onto the sill for her adoration so It's a thing for me now.)
I’ll be honest, I really hate 3 minute workout periods. My mind can’t get past how long it takes, then I’m pausing the video for 15 seconds inbetween them all anyways. I really dreaded this one, but happy I did it. The end I felt incredibly weak bc I didn’t even use weight for the 3 minute in a row glute bridges . I really got to change my mindset so I feel leaving good and not frustrated bc this week has been rough for me
Cristal, I feel exactly the same way. I've considered throwing in the towel on STF more than once the last two weeks. I definitely dislike the 3 minute work periods and all the breaks I must take to keep up even though I haven't missed one of Sydney's workouts since January 1st. I can't wait for next week in hopes of a different format.
Same! Also started in January 1st!
I was done with the mix if unilateral training and 60 sec work out period too.
I hope next month will be different.
i feel the exact same. i feel like i haven't done any of the workout because i took so many breaks, in between & while sydney is working. l leave frustrated also.
I know I'm 3 months late the STF party but I am so glad I am not the only one who feels this way....
Girl you and me both lol.
Had some internet issues this morning so had to time the workout myself. 😅 Never realized how much your voice helps me stay focused and checking my form. Definitely want to redo this workout just to do it with you. This workout should come with a warning. Be prepared to push yourself and feel good after!
On round 2 of stf and it doesn't get any easier! Thanks Sydney for kicking my butt!!!
I finished the whole program live when it happened and went back to this video for a second try because I remember leaving feeling defeated. I am not new with fitness, 15 years under my belt but wasn’t used to 3 minute rounds before rest. I was frustrated, pressed pause often and it was one of the first times I left a workout feeling bad. Today I did it again, after finishing the whole program and working out in different ways and time frames and I didn’t press pause once. I completed the entire thing and only struggled at the very end with all the squat jumps and instead of jumping I squated when I had too and elevated my heels for a calf raise to take the plyo out. I’m proud of myself that this workout didn’t defeat me, I defeated it 💪
Just loving it and can’t wait to get to second tier with you all! Way to go Sydney and bestie @manonmethot1930 for showing me this amazing workouts. Love love love ❤❤❤
Workout done ❤ together with another full body 30 minute fire workout ❤❤❤❤ I'm dripping sweat and feeling so good !!!
Oh my GOD 🤪 almost didn't make it to the end fantastic 👏😘😅
Holy hells inferno that was hard. Soooooooooo proud of myself for pushing through and also doing this late evening after a long and hard work day. Hell yeh!!
I can't believe Teir 1 is over already. It went by so fast. I hope everyone has been working hard since the beginning. Next month is going to be epic!! ❤❤💪💪
I agree 🎉🎉❤
OMG!!! I am on complete fire!!! CRUSHED IT!!! Loved this workout!!! 💪🏻💪🏻💪🏻
Whew!! My legs are on 🔥!! Day 23 and Tier 1 has been crushed!! Thank you for another awesome workout!!😊🖐🏾
Soaking wet with sweat....this one was definitely a BURNER!
Holy cow! Maybe the first time my legs were actually shaking in a workout. And I like the countdown, let’s me know I am almost there and NOT to stop. 💪🏻 ❤strong💪🏻
Holy heck that was intense 🥵🥵🥵 so proud I got through that! 1 month down, everyone, congrats 👏🏼 🎉 🙌🏼💪🏼
We made it through this workout and tier 1!!
Had to take lots of breathing breaks to be able to complete this one, but so happy I did! 31 weeks pregnant! I’m so excited for this healthy and happy pregnancy. Thank you Sydney and everyone for your support!
Same 😭😭😭
I used to fear lower body, now I look forward to it and keep pushing myself, yes I am getting stronger!!!🎉🎉🎉🎉 thanks Sydney for another great workout, though I kept pausing to catch my breath!🎉🎉
Does anyone wonder how many different pairs of shoes Sydney has? It's like she never wears the same pair twice!!! Whew. I, for one, will not miss fire week!!!!!!!!!!! I appreciate seeing how far we've come but dang! Thanks Sydney.
Glad to see from the comments that I’m not the only one who found this one challenging! I crushed it, though. I’d never push myself to do that on my own. Not bad for a 72 year old Grammy!
Those bearcrawls....omg horrible, lol
@@ch11pper for sure, then squat jumps ladder!
That was the hardest but best workout. I pushed myself with bigger weights. 🎉
Fantastic workout! Props to Sydney, she is really strong and fit. This was a nice change of pace from my normal routine!
We did it!!! Tier one done ✅. Amazing work everyone!!!
I swapped today and yesterday, so I'm finishing Tier 1 a day behind, but I made it. Good job, everyone! Thanks, ad always, to Sydney and team!
Love the lower body workouts! Super Duper Sweaty and On Fire!!! 💥 Really needed the recovery drink after this one!
I have been Sydney’s workouts for almost 2 years and the this workout and the last one were challenging! I crushed both of them in the same day. I am tired now!😊
omg those squat jumps at the end
Holy Crap! This one Kicked my ASS! My thighs have been on FIRE for days!
It was a great workout. I totally love doing legs since I’m almost 65 and formally a trainer. I love working out with you💕I wasn’t sure how i was going to do since riding my mountain bike yesterday but i was fine. I love challenging myself. Thank you Sydney
I was really tired this morning when I started the workout. Now I feel fabulous--Thank you Sydney!!
Oh my gosh... I was feeling it the whole way... but then that closer. ☠️☠️ way to go everyone!
That was TOUGH! I haven't had to stop and breathe in a workout that much in a long time (but I did NOT stop and leave)! Sydney you are amazing--that you for creating these incredible and butt kicking workouts!!
Wow!!! My legs are on FIRE!!!!! 🔥❤️🔥❤️ and I’m loving it! 😁 Great workout!
STF 23 the sweat is real😢😮
Did i just do 30min squats and lunges?! Wow. We really are stronger than we think....
Thanks Sydney!
Oh MAAAaan THAT one was good! Fire, fire, fire!!!! Can't feel my legs anymore!
I completed this workout last night. Still chugging along. I had to pause halfway through and walk around for about a minute and get my head together to finish. Couldn't do the bear crawls but did avs instead. I am trying really hard not to injure myself so I can continue to workout. Im still making progress and stronger than I was a month ago. 10 lbs down, 90 more to go. Thank you Sydney!
LOVED THIS ONE!!!!
Crushed it!!!! Go get this fiery leg workout 🏋️♀️ max out!! It will be worth it!! 💪💪❤️❤️🙌
Quads burning, glutes shaking-crushed it!
Dripping sweat..Thank you Sydney!!!!
I’ve been fasting for 48 hours, but still had the energy to do this tough workout. 🍽️💪🙏🥵
Holy Moley!!!!!! 🔥🔥🔥🔥🔥🔥😲😲😲😲😲 yes. Sweat and fire.
I LOVE YOU SYDNEY. ITS LIKE GOLD FINDING THIS. your videos helped me be in the best possible shape but U let life take its course and undid all my hard work, this was the spark of motivation I have been searching
for. a lil late but day 1 starts for me tommorow. Off to do a food shop and get organised, I got this we all got this. GOOD LUCK EVERYONE
Man legs are on fire. Loved that workout. The finisher was a killer!
Lower body defentiley feeling that burn! Ready for Tier 2!! Crushed It!!
thank you for pushing us! i feel so strong and proud of myself after every workout
Wow!! Spicy 🔥 Great workout💪 Thank you, Sydney!!
That workout was 🔥🔥🔥, but that pep talk at the end was EQUAL 🔥🔥🔥🔥!
That was tough first rounds phew was hoping it'd get easier but nope. Sweat pouring off even though I'm in winter here thank you Sydney 💛🖤❤️🍑💪🏽💕🇦🇺
Hello 👋🤗 thanks 🎉
F I R E! Loved this one! That finisher! 🐻 Thanks Sydney.