30 Minute Combo Cardio & Abs Workout - No Equipment Needed! | STF 2023 - Day 12
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- เผยแพร่เมื่อ 15 พ.ค. 2023
- Welcome to SUMMERTIME FINE 2023 DAY 12! 53 Workouts left in our program! All fitness levels are welcome for this workout and you don't need any equipment! SUBSCRIBE to the channel and share this workout when you're done!
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Get ready to work hard today! We will work for 2 rounds of each exercise for 60 seconds each and we will be operating in supersets so there will be no rest between the exercises until after you complete them both. After those 2 minutes of work we will have a 15 second break and after the second round of those two moves you will have a one minute break. Grab water, watch for what's next, and work hard!!
The Workout:
1. Skater lunge and vertical hop on one side
2. Jackknives
3. Floor tap single leg high knee drive
4. Side Planks
5. Jumping jack to split lunge
6. Plank slider side crunch
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Who else is proud to say that they have created a happy, heathy, strong lifestyle 🙋🏻♀️?! Thank you for making this time with you something that’s a priority, a non-negotiable, Sydney ❤️!
Me!!!🎉❤ We are happy, healthy and strong!!!
Me too x
I am! Omg I love cardio and that was so tough, but I loved it. I prioritized my workout even when I wasn’t at my best today!
YES!!
You guys, 45 and 30 second work periods are going to feel SO good after all this endurance work we've been doing!! 💪
Seriously can’t wait. I remember being so bummed about 45 second work periods 😂
I definitely agree.
I was thinking the same thing!
It’s gonna go by so fast!!
Definitely, but I am loving this endurance work!!
I'm not going to lie, I wasn't going to do this today because I don't like cardio, but I'm going to do it anyway. I can do this 💪🏼 and my body will cope with cardio endurance!
You should be proud of yourself! Way to go !
KP I hear ya! I almost went searching for another workout lol. But I powered through and glad for that decision 😅
Right there with ya. Going to do it and feel great after!
I live my life with the motto that everything I don't want to do (caveat - must be good for me of course) I MUST do it. We are instinctively drawn to adversity to the exercises which are difficult for us. I used to despise burpees. Yesterday I crushed that burpee set no problem. No I can jump much higher than I ever could have in the past. Keep at it KP. It'll only get easier; I promise.
🎉🎉🎉yes!
That was pretty tough. Anyone else still feeling it in their glutes from yesterday? Proud of myself for getting through the whole round of side planks!
Glutes and thighs feels tight😮
my quads for me but felt my glutes during this workout lol
Feeling it in my quads and glutes today!!
Yes glutes quads back
Yes, those buns were talking to me this morning!!
Anyone else think they were going to die with the jumping jack lunges? 🔥💪🥵 we did it though! We showed up
YES! That was a long few minutes.
Yes that was tough I felt like my heart was coming out my mouth
Those were the hardest part of the workout for me! The planks were somehow easier 😅
🙋🏻♀️🙋🏻♀️🙋🏻♀️
Today is one of these days that everything feels hard & painful. No mojo. But performed anyways cause... discipline. Duh! Thanks Sydney for the session and everyone in the comments for the inspiration and community! ❤❤❤
Sydney was speaking to me today. I'm good at working out consistently when everything else in my life is working well. As soon as I hit road bumps or when school starts getting stressful, working out is one of the first things to go as I prioritize other things. I need to do better for me because I don't like how I feel when I don't work out on a consistent basis.
Sydney, as a Caribbean person, I must inform you that the Sean Paul song was an inspired choice. The energy came through when i heard the intro!
No equipment trainings are the most demanding surprisingly. Thank you again Sydney for your good words and all the trainings. Just loved working out with you every morning! XOXOXO
MORE SIDE PLANKS FOR DAYSSSSS 🥵🥵🥵🥵 that was rough but we all made it!!! 💪
Finished the workout and thought I was gonna cry because I pushed myself so hard - thank you Sydney for showing me that I can do challenging things!!!
My workout is non-negotiable! Today is a tough day. I didn’t sleep well last night. Based on last night’s live, I’m changing my environment. Therapy is helping me to improve my environment.
So that was a really tough workout 🥵
But Sydney pushes us to find our limits and I must say, they are far beyond of what we think.
A 30 minute with Sydney is always not to underestimate
So happy Tuesday everyone
💪🇬🇷🥳
She pushes us in the sweetest way💝
This was the worst one for me yet. Made me realise again how much your speeches worth for me to keep going. I couldn't even do my fav exercises today but you saying "keep going, we can do this, you are strong..." kept me in the game. Maybe today was an awful day for me and nothing went as i planned them to go BUT i completed this with literally tears and sweat. Not because i was exhausted from doing them but because of your -idk how- always relevant speeches for my mood that day. You can say they are common emotions but no if it weren't for those speeches i couldn't have done even the easiest ones for me today. Long story short, if i survived this one today i can complete others wiith this mindset that you helped me to build. Love your work, please keep going
First comment..Was waiting for a cardio abs no equipment workout😀
I didn't have enough space to do jumping jacks with splits lunges at the same time so I replaced it with jumping jacks and boxing, I feel like a superwoman while doing any kickboxing move and I love it😊.
Phew phew. A workout that made me realize I have so much to give and that like the fun challenge. Holy guacamole Abs😌 one day we will find you. I am working to be stronger and healthier.
Sydney, you are getting creative day by day by introducing workouts like jumping jacks and splits !! never thought of that combination!!! but good you kept it towards the end :) Crushed it !!!
Very challenging workout but your music playlists are so incredibly laid out that it helps when I don't want to go anymore. Linkin Park really helped me continue on this evening during this challenging workout.
Wow amazing. Love love love pushing myself whitest being true to me..can feel myself getting stronger by the day and my endurance building. How lucky we are to have such amazing workouts with an incredible coach for free. So so so grateful. And yes to non negotiables
Four minutes have never felt so long in my life, oh MAN that was a goodie!!
Woot hoot! idk if you saw my request for calf workouts, but if not, the universe certainly did. hahaha. excellent! I'm dripping and earned every last drop of this beautiful sweat. calves on fire! Love it. Health is Wealth and we have the key! Use it!!!! Thank you Sydney.
0430a wake up, work out and feel great! Heading to Colombia today on a medical mission but made sure my healthy lifestyle took priority. When I feel good I exude a healthier aura and I know the people around me appreciate that. Now it's time to travel for the next 24 hours (layovers and 3 plane rides). Crushed it and feeling amazing!
Thanks waiting for it. Don’t underestimate Sydney’s 30 minutes workouts those are tougher than 40/45 minutes workouts.
Can we have any Tabata workouts please. Thanks again
I agree they are tough!!
I kinda miss her 50 mins or 60 mins. It was a time for me to push myself and go with the flow.
You are a super human Sydney… how you power through talking all the way and tips to us all the time.. thanks! And yes.. this is a priority I should not move to the bottom of the list… loved it.. ❤
I got teary eyed at the end of the workout. Thank you for the challenging exercises and the encouraging words. I'm going through a difficult, stressful time but I'm not letting that take time from my work outs. They have become my me time, and that's non-negotiable. Thank you so much!!
I am a priority and my health is non negotiable. Thank you for reminding me about that!
Waiting for STF 2024 to start. Crushed this sweet yet spicy 30 min workout ❤
I’m in Italy for vacation, eating so much but so so grateful I’m able to have access to these workouts because they have helped me regulate my weight gain 🙌🏽 thank you so much Sydney 🔥🏋🏽♀️
Does anyone else workout with their kids? This one was fun with my 10 month old,5 and 3 year old 😛 Love the motivation as usual. Workouts are "non-negotiable!"
This one is a real challenge omg. Those longer work periods can sometimes be really hard to go trough and those side planks and jumping jacks lunges omg. Thank you so so so much Sydney !!!
Oh My Goodness! This was TOUGH! Working out with you is my priority! Thank you Sydney!
GRAICAS!!
I SNAPPED MYSELF BACK AT TIMES WHEN I REALLY WANTES TO QUIT. TODAY HAS BEEN HARD BUT I KNOW IT WILL BE BETTER.
The challenge for me to overcome is allowing my stress or emotional state to dictate my eating. Whether it be over or under eating. And choosing to nourish the body that carries me through life and to create habits that welcome balance instead of depravation or excess
Thank you so much for your workouts, talking us through them, and your positive encouragement. I heard a quote once that said something like 'it's sometimes not what you do to get what you want, but what you have to give up to get what you want.' For my physical and mental health, I prioritize working out as one of my top things to get out of the way in the morning, and my day seems accomplished, and I don't think about 'oh I need to get a workout in before this day is over.'
Thankful for someone that pushes while encouraging! 🎉🎉🎉🎉
Dang minute long plank.... I'll make it the entire minute soon. I had to drop at 45 seconds then came back up for the last 10. I LOVE the way my body is shaping up following your workouts! I was just telling my husband, I don't think my abs have been this strong since high school! LOVING IT!
I just have to say, the new music has been AMAZING! It motivates me so much. Thanks Sydney + Dustin!
Morning/Evening Everyone! Day 12 ! Let’s get excited to workout today! You Got This💕
Okay....this was one of those 'stop and breathe, don't stop and leave' workouts 😅. I added this onto yesterday's full body as I had yoga class, I am now officially dead 😂 in a heap on my mat lol 😆. Crushed it through 💪
Woohoo what an awesome workout! Crushed it! Sweat dripping.. haha Amazing tnx so much Sydney
Sweat-tastic! Thanks so much, Sydney. Our "appointment" was so tough, but so worth it!
This workout seemed harder than the 40 minute cardio and abs from last week! I think not getting enough sleep definitely made it harder to push today. Even though everything wasn't perfect and in place, I am glad I showed up and did my best anyway! Going to keep coming back everyday to get me closer to the best version of myself. We've got this!
Day 12 done - just when you feel fit Sydney takes to the next level - lives this and always benefit from the mindset coaching through out
i crushed it! and i hate how much you're right about my habits to support my lifestyle. hate it. love it! thanks for the belly pain for the rest of the week..:)
Being in aus this is my Wednesday. I love waking up for a Sydney workout. Thank you so much for putting these workout challenges together for us all. Sweating a little now and looking like a tomato 🍅😅😂.
I deserve the self love and consistency. I am worth the effort required.
Lol it was tough!! Even after the cool down. I’m still breathing hard. But I have to admit. I’ve got about 35 years on you Sydney.
My water bottle is always with me and thanks to you. This is my lifestyle. Very first thing in the morning at 6 AM I get it done.
So thank you for making these workouts sometimes more than interesting but doable with a lot of sweat. Keep up the good work girl!
I was standing, had to add a pause to the jacks with lunges, and I was breathing heavy and I had my hands on my hips and it's soft tissue area, it's not thin or muscular area, and I was OVERWHELMED by love for my body, as it is, for all it does for me, everything I'm totally unaware of & how happy I am that I am doing this for my body, for my clarity... it was just this perfect moment, fully in it, and happy and full of love that hit me outta nowhere..
just thrilled to have had this moment & wishing all you guys the same
🤟❤
Woohoo !! Day 12 done ! 🎉
Tough, but finished, mostly because I hear your voice of encouragement. Thank you!
I crushed it again! Thanks, Sydney and Dustin, for this super amazing workout! Love and appreciate you both xoxox 👌 💪 🔥 🥵 ❤️ 😘 👌
Shifted the cleaning/laundry and pressed play in the evening instead of morning.
Crushed day 12! Breathe, don't breathe and leave: our new mantra!
💪🏽🏋♀️
Weak area is my left shoulder for side planks; starts to cramp up for round 2. I know it'll get stronger, just have to deal in the meantime.
Beginners don’t be discouraged if this is challenging for you. I’ve been working out with Sydney for years and I promise you it’s challenging for me too! Don’t be afraid to modify. I take extra breaks, substitute moves and even skip a round sometimes because that’s where I am that day. Sometimes your best effort means modifying so you can finish. It’s not easy but being okay with where you are is important for growth and becoming consistent-which is one of the keys. Consistency will help you grow confidence which will help you push yourself.
Sydney is a beast-I’ve learned to use her energy and ability to help me push myself but not to compare myself and put myself down. She’s so amazing and so am I. ❤
great encouragement!!!
i soooo needed to hear that!! thanks so much
hell's bells!! Woof - mid-work-day blitz! it is crushed and so am I!
Whew....this was a LOT. I think I've said that every day this week - oh wait, we're only on day 2!?!?!?!? Well, I'm in it so ... LET'S GOOOOOOOOOOOOOOOOOO!!!!!!!!!!!!!!!!!!!!
Whew!! I'm a hot, sweaty mess!! Day 12 has been crushed!! Thank you for another great workout!!😊🖐🏾
Thanks this is my 2nd day. I discovered you a whole back but couldn't get out of my depression. But I am in and staying by the Grace of God
Loving the music in these workouts Sydney! Every time I think I can't keep going the perfect song comes on and keeps me motivated
Needed to hear this today! about making the workout the priority! Sydney always seems to say exactly what I need to hear. Before, during and after the workout!! Thank you!
Wow that is one of the hardest sweatiest 30 mins I have done in 3 years of following you Sydney. Thanks as always Cath from Totty England
W O W 👍🏼👍🏼👍🏼👍🏼 B R E A T H 🔥🔥🔥🔥🔥🔥🔥🔥
I have to get my workouts done after work but I come straight to bad days and goods I struggle but I feel awesome after doing it it was challenging and fun I crushed it I'm so proud of MYSELF thanks Sydney for sharing your gift with us
House chores always haunt me. Good talk about prioritising your wkout. Day 12 done. Feeling great 🎉
Wow, this was a great workout! No equipment combos are challenging and efficient! I saved this workout to use when I am traveling since it is short, no weights are needed, and it covers cardio and strength. The abs set at the end was killing me!! Love it!
no "trailer" at the end now. I have to pay attention to "catch " the video before it goes to another video so I can like and comment. And my comment IS- Fabulous, SWEATY, BURNING LOVE! Thank you.
My body is tired. Great workout and love the box in the left hand corner of the screen saying what's coming up. It gives me time to transition more smoothly and get mentally prepared. I crushed it.
Barn burner!! So good. Could be toned down or amped for anyone! Don't quit y'all!
Crushed this again for a burst of cardio during REPS II. What a burner 🔥🔥
Wowser. ...whew...not sure how, I think I may have blacked out at one point...but I crushed it!!! Huge congrats to everyone who did it!!!!
Wow ! Have to say I sighed of relief when I heard .. “ you made it to your cool down “ butt kicker 🎉
Thanks Sydney! You made my life and body healthier!
Those jumping jacks with split squats were so gnarly!
60sec x 60sec super gnarly also!
Proud of myself to keep going right to the end even though it was tough. 👊🏻💪🏻👍🏻
Another great one. Pushed myself in each round. Wanted to stop but remembered why I am here and finished strong.
Crushed it🥂🔥 i really like isolating each side..
Loved his workout! It really made me sweat and kept my puls high. I were tired showing up but I did it. Thank you Sydney for the encouraging words, that helped me crush it!
Thanks to you I have a have now a healthier lifestyle!!
That was a good one--wow! TY!
Thank you Sydney for your co start encouragement!!
Love the music selection..Sean Paul!! Kept me going.
Day 12 and I crushed it! These longer cardio sets are really challenging but I don't quit! Stop and breathe but don't stop and leave! This one is gong in my travel Playlist. Such a great sweat and heat rate is way up! 🙌🏼 ❤🥵 P.S. Am I the only one missing Sydney's dance break at the end of a workout video? I used to look forward to busting a move with our girl as a reward for good hard work! 💃🏻
Sore in my shoulders from the other day cardio and arms workout, yet here I am again to figure out what other body parts haven’t been sore in a while. 😊 Thanks Sydney! ❤
Loving the 30-40min workouts...just right. Combination of workout are awesome too! For the first time i'm on schedule!
I've been liking the longer work periods. I feel more focused in the groove of the exercise
Cardio is literally my favorite so I’m a happy gal today. Done and done!!!
I’m proud of the focus I had to do the same exercise for 4 minutes!
30 to 40 minutes workouts are manageable for my schedule. Thank you
The 1 min cardio moves is what made this workout the challege for me as its typicaly not that long. I have been working out with Sydney since the beginning, and I love every single challenge and workout. Although some workouts may take every ounce of muscle left in me, that is the point. You can do aything for xx amount of time, just keep pushing. 🦾💕😅
Cardio and abs, my fav!!!
Awesome sweaty workout..... Love me some " Cardio and Abs " Thanks so much Sydney.... 👍👍❤❤🙏🙏
Happy to have shown up for myself again - woke up early to be able to join Sydney which is awesome :)
What I like the most is the message and speach you give at the end of the work out. Thankyou!!!
Man! Those bicycles in the end were tough!!! Jeez!4mins of bicycles with 1 leg stretched out is a killer! 🤪
Bicycles were the toughest ... always a weak point for me. Seeing you show that you were struggling a bit today too, Sydney, made me work harder to support you 😂. Thank you for all that and Dustin do
I don't like cardio but with Sydney's vibe it's a whole new experience :)
I love this workout and this music 🔥🔥🔥🔥💪🏼💪🏼💪🏼🤍🤍🤍
Laundry til tomorrow...thanks Sydney!
The continuous movement has been great! Thanks, Sydney! :)