45 Minute Lean Strong At-Home Legs Workout | STF - Day 38
ฝัง
- เผยแพร่เมื่อ 29 ก.ย. 2024
- 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
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Let's go squad!!! Way to CRUSH THIS ONE!!
Amazing job!
This is so helpful for the stressful work lives we inhabit during the day, this is SO VERY MUCH NEEDED! It is therapy!
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!!
Yes, love 45 seconds rest between sets. Much needed on leg day, thanks Sydney!❤
Amazing job!
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!
I need at least another 8 hours after 5 am before I can do a work out 😆
Was anyone else just dripping in sweat? Yup, I can definitely say I worked hard!!
Me!!!!
Yep, sweat is pouring down. Great job 👏🏾
So much sweat! Way to crush it today!
You did it and yes dripping sweat!
Dripping!! 😰😰 awesome job!!
Happy Wednesday!!!🎉 we did it! 😊
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!!!
Great job - proud of you!
I love your leg days! Of course, all days are good ones with Sydney.
As someone who doesn't love leg day as much as I should, I'd really appreciate your insight. How do you approach leg days - what does your self-dialogue sound like, what do you focus on during the workout, etc.? I want to improve my mindset around 45-60 minute leg days in particular.
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. ❤
Great job! We are getting strong together!
Happy Wednesday everyone 🎉 that was tough but we got through it 🎉 thank you Syd ❤
Legs were on fire!! Great job everyone
What a great workout!! 🏋🏻♀️🏋🏻♀️🏋🏻♀️🏋🏻♀️ love leg day!!!
Legs shaking 😮but crushed it.. 🦵Glad tomorrow is rest day 😅 Great job everyone and thanks Sydney for pushing me ❤
Best workout!!!!
Good job everyone❤ my legs are also dragged🎉
I crushed it!
Hope it is ok I sent this link below. It is to help with rows. thank you.
i crushed it
How can i move the products off the screen..i dont like it.
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 ❤🎉😅🙏🏾💯💪🏾💪🏾
Lol😂 me too. I am just sitting here looking at comments. Let me go ahead and press the play button😪🤣🤣
Great job pushing through❤
Good job 👏
Me too!! glad you showed up!!
@@LifeOrdinary87you got this!!!
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!
AWESOME JOB 👏🏼!! I’m so proud of you for showing up and pushing hard ❤️!
That was a tough one and you did it!
Great job!😊
Amazing job. Keep showing up for yourself!
Truth! Keep pushing!!
🔥🔥🔥🔥 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 🎉
High five! Great job pushing yourself today Nicole!! 🤩
Me too! Isn’t it awesome?! Great work 🎉 Keep pushing 💪🏼
Great job
Awesome work!! 🎉🎉
Great job🎉
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 👏🏼!
Me too!!! My goal is to be able to get thru that 45 seconds!!!
Great job 👏🏾
@@susanhowland2682 I believe in you! You are so much stronger than you think!
@@chenesai3460 thank you! you too!
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 🎉
So cool!!! Keep up the hard work!!!
I love buying heavier weights. So rewarding.
Go Lara!
Man this was hard AF I had to skip some sets. But I burned almost 600 calories
Leg day is my favorite! Absolutely drenched but so proud of myself and everyone. Way to crush it squad!
great job crushing it!!!
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!!
Great job!
Heavy leg day did not disappoint, great work everyone. This workout is so gratifying as it shows just how strong we all are 💪🏼
Great job getting it done today!
Awesome job
I crushed it today-thanks Sydney great job everyone
Great job🎉
Nice job!! My legs are jello 😭
Great job
You did an amazing job!
Whooooo!! Proud of everyone!
Proud of you too! Way to get it done!
"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. 🥰
Definitely thought I was going to pass out. But we didn’t quit! Muscle failure feels awesome!
I thought i was the only😂 great job!!!
@@jenniferbeauman7310 same. Proud of you!
I was to that poibt..pass out or 🤮 Great job pushing through 🎉🎉
Holly Molly what was that!!! Love leg Wednesdays🎉
Don’t miss it! The feeling of accomplishment at the end is amazing
Happy Wednesday everyone 🥳🇬🇷☀️💪
Yes!! The accomplishment was an Amazing feeling! Way to crush it 🎉🎉
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 🙌🏽
Great job
Way to go!
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!
Way to go, Amanda! Proud of you!
I agree - me, too! So proud of you!
Here we are again! Way to go everyone! That was definitely a spicy lower body workout!!
Great job!
Anybody else took 60 mini to complete this workout? No ? Just me😢 okay 🫨
I did.
I am drenched lol😅
Same 😅
I wasn’t ready to, but I still showed up and crushed it today!! so proud of everyone❤
Ditto….didn’t it go fast??
Yessss
❤Way to work through the mental part🎉
Love leg day !! Definitely pushed myself with new weights today ! Hope others pushed themselves too!, great job 👏🏻
Great job on pushing yourself and going higher!
I think I died. The spit squat rounds…… great job everyone.
You didn't die and I'm proud of you for crushing it today!
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!
way to push through the hard of not "feeling" it!!! I was right there with ya😫
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.
Always so proud when I crush a 45 min leg day. Way to go everyone!
Great job keep up the amazing work.
Amazing job!
I crushed it! Thanks, Sydney and Dustin, for this amazing workout! Love and appreciate you both xoxox 💪 🥵 🔥 😘 💕
Great job crushing it!
Crushed leg day sweatiest day!!!
Great job
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! 💪💪💕💕
Way to crush it!
RISE UP SYDNEY SQUAD!!! WHO UP AT 5AM WORKING ON THEIR LEGS. GETS GO GET IT!!!!!!
Up and about to get it!!!💪💪🔥
Got it!!
Great job!!!! 🥵🥵🥵 what a great workout
Awesome jo
Great job crushing it today!! 🎉🎉
Sweat was absolutely pouring down my face the whole time! Thank you Sydney for pushing us every single time!
Good jooob❤🎉🎉
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!!!!!!
I am SO proud of you! Great job!
@@wilsonlindamarie thank you!!! ❤️
Hot morning in this Charlotte garage! Proud I made it through this one.
Great job!!
Say what! “Start out hot, finish even hotter” Summertime Fine 2024 . Sounds like some real hot girl shit! Let’s get it! 👑💪❤️🔥
🔥🔥🔥💗
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.
Happy Birthday!
Good job buddy
Loved this one! Really connected with this one, the longer overall time and longer breaks let me push myself and choose heavier weights
Crushed it. Been going heavier and the progress is always there.
Way to go….amazing job!
Leg day is a love/hate relationship. It took me a while to convince myself to show up but we crushed it!
I'm so glad you're here❤
Crushing month twoooo letssss goooo
Great job today!! 🎉🎉
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 🎉
❤✨️
This workout flew by! I absolutely enjoyed this leg workout. Great job everyone who finished this! 💪🔥
great job!!! way to crush it💪💥
love the 45 second rest between sets!!
Thanks Sydney...great job everyone.....SUMMER TIME FINE.....LETS GET IT....
Not gonna lie, muttered a few expletives during those squat holds at the end--but that means we MADE IT FAM! What are your favorite ways to get protein in?? Going to refuel now!
Crushed it! Great job everyone! Thanks so much Sydney for your workouts and encouragement!
The sweat was real, & without any crazy cardio!!! So good! Keep pushing!!
Leaving sweat angels on my mat this morning!! Such an incredible workout!!
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 🤭
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 😅
Yay leg day... let me go head and press play so I can curse Sydney out for the next 50 mins 😩😭😅💪🏾
Oh boy Shark week has arrived... but i'm gonna crush this!
Amazing workout today 💪🏻😊
Agreed! Great job!
This was absolutely insane 😂🔥 got it done! Such a good workout
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
I show up because I’ve made a promise to myself to be consistent, no matter what. ❤
Crushed legs this morning! Great work, everyone!
Sydney 🎉🎉🎉!!! You are making so many healthier! Thank you
Keep getting stronger each week! Dripping from this leg day!
Thank you for always pushing us Sydney! Crushed it! Amazing job everyone! ❤
oh my goodness the sweat was dripping after round 2 already of the second set - holy moly what a workout - I would have been much happier with 30 minutes of this - yikes but we did it
You’re awesome!!!! 💪💪💪
@@jennym3910 thank you for being so kind - you are awesome too
Hey ya'll, just wanted to say that you are here for a reason and Im proud of us for making good choices today! ❤
Yasssss!! Totally agree with this one!🙌🙌🙌
I think that was the hardest I've ever pushed in a leg workout. Wow
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!
Way to push through and SHOW UP anyways! Proud of you for crushing it!
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!! :)
So glad I showed up for this today!! Feels great to be at Day 38 and noticing positive changes in my body. YEAH!!Thank you for this amazing STF resource. After a prolonged health struggle, this has reignited my belief in my ability to feel good about physcial self again. 💪
Wow a sudar se dijo... llegando a la recta final .🎉❤
Good Sydney,D and everyone!!
Amazing Legs 🦵 workout!
I’m very proud of my trainer, proud of myself and all my teammates !! GREAT JOB!!!
Thanks 🙏 Sydney! ❤️❤️❤️See you next.
OMG 😱 CRUSHED!!!!! AMAZING job everyone 💪🏼💪🏼💪🏼💪🏼 😅😅😅😅
great job everyone . very challenging today pulled through and crushed it kicked my rear today again 🥵💖 THANK YOU AND THANK YOU SYDNEY
Lol, I almost die, that was a tough one and, of course, a great challenge 😊! I gave my best! Wonderful workout, I CRUSHED IT! Thanks, Sydney 😊 ❤!
Not me saying “I’ve given birth 6 times, I can sit for 10 more seconds” 😂😂
😂
I crushed STF2024#38 45-minute leg day on Thursday, 7-4-2024! Happy Fourth of July!!!!
Wow I saw you Sydney taking 40 then 50 pound dumbbells so I pushed hard and used my 25lbs for sumo deadlift 🏋🏻♀️🏋🏻♀️
Crushed it!!! 👊🏻
The amount of sweat I had pouring at 4:30am was unreal🥵😅 Sydney kept me pushing today!!! I matched her weights qith wverything except those 50s she grabbed for Sumo RDL😳 I was so freaking proud of her!! ❤👏👏 Happy Wednesday friends! Off to take 12 kids on a field trip to the zoo with jello legs😂😂
Amazing sweaty workout!!! I'm drenched from head to toe..... Thank you so much Sydney!!! 👍❤❤🙏🙏🔥🔥
Thanks for pushing yourself, Sydney!! I saw that 50lb for the elevated back squats so I grabbed mine!
Crushed it💪🏼! Great job teammates👆👆👆👆! Take care of yourself physically, emotionally, and mentally! You only get one life, so make it your Best Life!
O.m.g. so relieved that one is out of the way!
Leg Day is such a mental struggle for me. But I showed up and did it. Do I occasionally mutter "FFS, Sydney..."... yes. Yes, I do. But I love her and don't mean what I say while struggling through Bulgarian split squats. ❤
CRUSHED IT! That was tough. Pushed up most times. Can’t get the Hungarian split squats- had to resort to a regular split squat. Sweating like a beast! 🔥💪🏽❤️
Favoloso,incredibile giorno delle gambe,forte,ma sono cresciuta tanto,STF24 è fantastico e si cresce tantissimo,le gambe sono un fuoco,ma contenta di averlo fatto,grazie Sydney per questa enorme opportunità che mi/ ci dai con ogni tuo workout,grazie,un grazie a Dustin,il tuo team e you tube!! Legs day è super super super top,ottimo lavoro!!Buona vita a tutti!!!
Crushed this workout, BUT dread the fact that day 04 workout will focus again on legs.. I really suggest to consider moving Upper Body as workout day 04 and then Legs can be workout day 05.
Leg day crushed!! Now to crush Wednesday! Have a good day everyone!
Great day Amanda - proud of you for accomplishing this workout.
🌞STF 2024 Day 38 done, great job everyone!!!! 🌞
Woohooo! Lets go! ❤