40 Minute Fit Full Body & Core Workout

40 Minute Fit Full Body & Core Workout | STF 2023 - Day 9

Рет қаралды 211,601

Күн бұрын

Welcome to SUMMERTIME FINE 2023 DAY 9! 56 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!
Grab your May 2023 Summertime Fine 2023 Workout calendar HERE! shop.royalchange.fit/products...
This workout is such a great intro to the week as it truly is a workout that all fitness levels can rock at your own pace. 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 longer minute break. Grab water, watch for what's next, and work hard!! Move into full range of motion and TURN IT UP in round 2!
The Workout
Intro 0:00-1:39
Warm up: 1:40-4:40
Bent Rows 4:40-8:55
REST 8:56-9:25
Sit Ups 9:26-11:40
REST 11:41-12:40
Single Arm Deadlifts 12:40-16:55
REST 16:56-17:25
Chest Press 17:26-19:40
REST 19:41-20:40
Deadlift + Row & Chest Flyes 20:41-28:10
REST 28:11-28:54
Seated Twists and Sit Ups 28:55-33:10
REST: 33:11-33:55
Toe Touches and Single Leg Drops 33:56-40:40
Cool Down and Motivation 40:41-45:37
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Пікірлер: 531

@MrJbcook2786 Жыл бұрын

As a ex college football player when my wife asked me to join her I rolled my eyes thinking this was so easy lol wrong! Thank you great workouts and now my wife and I have something to do that is challenging, fun, and brings us together. Thanks!

@somaticspiritualhealer 8 ай бұрын

Did this one with my 13 year old son and he was screaming towards the end "whyyyy" hahahaha this one was challenging!! Thank you!

@kellyfrisby1848 Жыл бұрын

Am LOVING the music in Summer Time Fine ❤

@amandabroseus811 Жыл бұрын

Thank you for a full body that wasn't full of squats and lunges like most are. Something different, loved it!!

@rekhabalaji5133 Жыл бұрын

I swear 😂

@nath7874 Жыл бұрын

My but cheeks still sore

@myieshajohnson2847 Жыл бұрын

Lol I start this tomorrow.. my hamstring are so sore from day 8

@roopambhachu7362 Жыл бұрын

Yes agree

@letty602 11 ай бұрын

Omg this is good news. I am a few months behind.

@samselby393 Жыл бұрын

Keep that early 2010s music coming- Titanium is such a pump up song ✌️

@shreyosibanerjee4906 Жыл бұрын

A good full body work.. Just delicious😋

@foodiewithalife 4 ай бұрын

Thank you for this amazing programming - I found you during the pandemic (from a friend) and have been rocking with you since. I'm almost 6 months postpartum and committed to following your 2023 summertime fine program, my goal is to be the strongest me yet. I'm also adding some cardio dance, running, and yoga days. Thank you for being such an incredible motivator and coach. Know that I'm here in Seattle working out along with you. Some days it's just me (rarely) and most days I have a baby in my arms for squats and a 5 year old on my back for planks. Heart you Sydney, keep it up!

@rafaelabrigitapetricevic39 Жыл бұрын

Let's go 🔥🔥🔥❤❤

@morriswick2494 Жыл бұрын

Sydney made me quit the gym. I began PROCESS in february, and since then, I've been catching up all the workouts. I was like : go to the gym ? No, it's better with Sydney. I never get bored, there's always a little twist that keeps me going, and Sydney wisdom at the end. Sydney is also a Doctor of Philosophy.

@kristinrobinson4511 Жыл бұрын

Full body Friday!! 🎉🎉🎉

@Umbralagus Жыл бұрын

My twiggy self is feeling surprisingly stronger already. I had to sit out Day 8 because after 7 workouts my body was demanding more than one day of rest so I did a lot of stretching instead. I didn't want to miss a workout but I'm glad I listened to my body and it definitely helped today! I need to keep it low impact until I get stronger so my motto is *REP TO REP AGAIN* 💪😊

@vdruskas Жыл бұрын

Yes!!!!

@chrisdumas7949 Жыл бұрын

Good morning.. day 9 Here we go !!!🎉❤

@deborahfragiorgi6791 Жыл бұрын

I damn near died with those sweeps at the end, but I DID NIT QUIT! My abs are on fire!! Happy Friday everyone!

@sharmilashankar6802 Жыл бұрын

Me too. I had to set my leg down a couple of times but finished it.

@chontyhunter1392 Жыл бұрын

Me too...

@kayevans2208 Жыл бұрын

Me too! Ladies, we won't quit, we are strong!!!

@marycorres9679 Жыл бұрын

Same!!!!!!

@farrahmcclarity Жыл бұрын

Yes Me too! I just kept saying push it you got this!

@Taneeesha 4 ай бұрын

DAY 9 CRUSHED! 🦾

@meghansofia_ Жыл бұрын

This is just so crazy. Today I shared a quote on Instagram that said “you are the result of the 5 people you spend the most time with” it was the very first time I heard it, and then YOU SAID IT! Took me by surprise ❤

@Amymjohnson Жыл бұрын

Sydney! Your post workout talk made me cry. We love YOU! Happy Mother’s Day! ❤🎉

@janellecliff4806 Жыл бұрын

Love the new music added to the workouts, gives me that extra push! Happy Friday everyone 💪

@roshi2130 Жыл бұрын

Happy Mother’s Day to all that celebrate

@ruthschaefer6713 Жыл бұрын

I'm a teacher and am so proud of myself for getting up early to crush these workouts and do something for me. We have 10 days left of school and I'm feeling strong and ready to finish off week 2 of STF!

@kayevans2208 Жыл бұрын

Awesome, way to go!! I love getting my workouts done early!

@jordynchapman3752 Жыл бұрын

That’s terrific Ruth! It’s so freeing to be off work and already have your workout done! I’m on nights right now so I go straight to workout then sleep and my time is so much richer feeling healthy and strong!

@patriciagioia5689 Жыл бұрын

So proud of you

@carriesandoval649 Жыл бұрын

Great job!! And THANK YOU for all you do for the kiddos. We need good teachers!

@florencemarceau4443 Жыл бұрын

Same here. Teacher as well. Get up at 5 AM every morning to work out. Never felt so strong (mentally and physically). Good luck for the last days with your pupils!!

@graceilanie Жыл бұрын

I'm proud of myself for showing up today❤️

@hollybailey2812 Жыл бұрын

Those abs tho!!!!! Thanks Sydney!!!! Have a "more" weekend 💕

@staceylouderback6911 9 ай бұрын

Surround yourself with people who have the same mindset or goals. While you maintain a healthy lifestyle make sure you surround yourself with the people who make your mental health healthy as well. You are only as good as the people you surround yourself with. ❤

@rondav1135 Жыл бұрын

Feeling mighty great right now! Started off celebrating my 58th bd today with this workout and CRUSHED IT! Thank you Sydney for all your efforts to help keep us all healthy and fit! :)

@shroomsforbreakfast Жыл бұрын

Happy birthday!

@mariel5068 Жыл бұрын

absolutely loving these long work periods! I want lean muscle and I know from past experience going lighter and longer gets me where I want to be. Thank you so much for this amazing program. I am a couple of weeks behind and its Memorial Day weekend, but I am going to stay active and hydrate!!!!

@kellibechtel Жыл бұрын

I just found out about you and have been working out with you for just over a month now. Excited to be doing summertime fine - I'm 17 months postpartum from an emergency c section and it's been a really difficult recovery and comeback. Excited to see my progress through this program! Thanks for your workouts.

@vdruskas Жыл бұрын

So happy you're here, hope your recovery load becomes easier as you get stronger, body & mind. Sydney has a postpartum workout series, ARISE II (3dy/wk) Wishing you the absolute best!!

@leannabrooks6592 Жыл бұрын

Thank you! Crushed it! Going to walk more this weekend!!!

@christinastotts5915 Жыл бұрын

Happy Full Body Friday! My weekend plans are to focus on sleep and nutrition. I'm focusing on doing things on my own. I’m focusing on my needs in a variety of ways.

@jeanpilutti4742 Жыл бұрын

Great workout! I am biking on the weekend and gardening, good workout to prep for both!

@peggyyounggren9409 Жыл бұрын

My more will be my nephew, his wife and their 3 kids coming to visit me for a week! A lot of outdoor/indoor activities and will have healthy options for all meals. Getting the workouts done will be biggest challenge, so might be a break week for Sydney workouts, but definitely will be getting a ton of steps each day!

@jennakilleen9057 Жыл бұрын

Yahoo! Crushed it! I'm hanging out with one of my favorite mama friends who supports me!

@Rosemndaka-xq5hg Жыл бұрын

Time to get my sore body to work🎉🎉🎉,crushed it

@antytaa Жыл бұрын

Loved this incredible full body to start my weekend on the right foot. Those single legs sweeps woooo my abs were screaming and that circuit of deadlift-row and glute bridges-chest fly was fire. Thank you so so so much Sydney !!!

@justinevincente9469 Жыл бұрын

You help me work not just my body but mind and soul, truly! Keep loving us !

@anarodriguez6715 Жыл бұрын

Thank you, Sydney! Making it to the end for your talks is the very best! :)

@mallorymacdonald2329 Жыл бұрын

such a great workout ! weekend plans include camping, and mountain biking, and making healthy meals !

@bonnieenglish5366 Жыл бұрын

Some day I will not dread 'core' workouts. Today was not that day! I was able to last longer in the dumbbell twists, which I will count as a win.

@delight743 Жыл бұрын

I love having Coach Sydney as one of the first people I listen to each day!!!

@meaganrice5852 Жыл бұрын

Day 9…done! May 25-let’s gooo❤

@marilynmiller8670 Жыл бұрын

Lots of sweating this morning. The leg sweeps were where I struggled today. And my core is burning, But I don't quit! Happy Mother's Day to all if your celebrating. 🎉 I am definitely going to do more this weekend as Sydney has recommended.

@saramather Жыл бұрын

Happy Full Body Friyay! First Mother’s Day with my lil’ man, very excited! Happy Mother’s Day weekend to Syd and all the mamas on here!!

@kellymcdonough7037 Жыл бұрын

Happy Mother’s Day every! The leg sweeps! Oh my! 🔥

@susanhowland2682 Жыл бұрын

Holy smokes!!! Those sweeps at the end!!!! Those were a killer. This weekend is gonna be full of Mothers. Tomorrow heading to our mothers and Saturday with my kiddos going to buy my flowers for my yard!! Happy Mother’s Day to all whether you are a baby mama or a doggo/cat mama or your dream is to be a mama!! Thinking of you all!!!

@dyaiivy6407 Жыл бұрын

I've had the one of the LOWEST DAYS OF MY LIFE this week. I thank you and the squad for keeping me motivated. I appreciate your Positivity Always. I Am Strong............. ❤

@angelalangrd Жыл бұрын

You’ve got this! You have survived 100% of your darkest days!

@nylaesperance4735 Жыл бұрын

I crushed it 💪 thank you Sydney

@waveney6262 Жыл бұрын

Oh golly!!! I was Anticipating. " You have made it to your cool down "" those leg sweeps were kicking..😂 I crushed it anyway!!! Thank you Sydney...... 👍👍👍❤❤❤🙏🙏🙏

@vdruskas Жыл бұрын

Great w/o! Feel like your studio is my 2nd home.. really looking forward to finishing STF '23. Hope you are able to take some quality time off after STF with your family afterwards, don't want to lose your team to burnout.. wishing your family and teams the best!

@chontyhunter1392 Жыл бұрын

Baby!!! Sydney be getting cursed out every day... But i dont quit and be extremely proud at the end. I wonder why do i even get my hair done 🤦🏾‍♀️

@loreleiford700 Жыл бұрын

Omg no kidding. I complain through every workout lol

@evawitmer892 Жыл бұрын

Thanks for incorporating abs in most of your workouts!

@kcsunshine1203 Жыл бұрын

The ab finisher was a killer. I crushed it though! Weekend plans...more water, more sleep, and healthier choices when dining out. Thank you!!

@koverfie Жыл бұрын

Hot damn! That last circuit was no joke! Thank you for the reminder to have a abundance mindset going into the weekend!

@almahamm2641 Жыл бұрын

So excited 🔥 🔥

@KatsSpot Жыл бұрын

Thanks for no lunges today Sydney!!!!!!!!!!!!!!!!!! My quads appreciate it! THIS one was fun. I love a good ole strength workout.

@judysiguaw217 Жыл бұрын

Happy Mother's Day, Sydney! I am 69 years old but work out with you five days a week as I have for years now. Those one-minute sets are killer! I keep at it, though.

@wendysumrell1488 Жыл бұрын

Happy Mothers Day Syd

@emmaray9000 Жыл бұрын

I love full body days 😍

@cbalbierz2347 Жыл бұрын

Very rarely do I workout in the morning. Today I did and it feels great to have another workout crushed. Happy Mother's day Sydney and all the other great moms out there.

@lizburleigh2512 Жыл бұрын

I knew i was in trouble when, at 14 minutes she said we're starting our core finisher 😅

@cristyrhodes4898 Жыл бұрын

Thank you Dustin for that last song ❤ during abs. It helped me finish it out!!!! Happy Friday

@marykennan6952 Жыл бұрын

Loved that workout! Strength training is my favorite! I feel like I'm getting stronger! Thank you Sydney and Happy Mother's Day to you and all the Strong Mother's out there! Looking forward to spending a beautiful Sunday outdoors with my children and grandchildren!!!

@alyssalaverty2186 Жыл бұрын

Proud of myself today for being able to go up in weight for my sit ups and seated twists!!

@laurieswanson1595 Жыл бұрын

Really liked the focus of 2 upper with lower. Great workout

@reneegarrison8782 Жыл бұрын

It took me 3 starts to get this workout going. I'm on baby duty today and baby S was not wanting to cooperate. Got it done and feel amazing!!❤❤💪💪

@josephineholm4297 Жыл бұрын

Thank you for the workout, just what I needed today. My weekend plans are to spend as much time outside as possible.

@jaimehauser7588 Жыл бұрын

Oh how I love a full-body strength workout! Let's crush this together squad!

@PianoRoadmap Жыл бұрын

Thank you, Sydney & team!

@marthaferrara3188 Жыл бұрын

Awesome work out. Happy Mother’s Day to you Sydney any to all the mom’s that work out with us. God bless you all💐🌷

@farrahmcclarity Жыл бұрын

Morning/Evening! Happy Friday! Let’s Crush Day 9! Let’s Get It Let’s Go!!!!You Got This🎉

@kayevans2208 Жыл бұрын

Crushed it and I feel great!!

@farrahmcclarity Жыл бұрын

@@kayevans2208 Yay! I’m so proud of you!

@kayevans2208 Жыл бұрын

@@farrahmcclarity thank you! I love completing these workouts with you and the rest of the squad!

@karynrautenberg9254 Жыл бұрын

Had to adapt this one to use bands bc it’s all I have for midday workouts but it was still challenging and proud I’m able to complete it when the forces are against me. Day 9 in the books. Keep going.

@user-lr9fe3qn6t Жыл бұрын

Holy Abs! Celebrating Mother’s Day my birthday and daughter’s birthday.

@lauravandercruyssen6991 Жыл бұрын

Loved this workout.

@stygers001 Жыл бұрын

Thanks for this! I realized how grateful I am today for my kids who are really supportive of us eating healthy. They try all the veggies and healthier options I've been creating.

@dawnhogan2510 Жыл бұрын

Full body was a great workout! Loved it. Happy Mother’s Day.

@velvetyblue Жыл бұрын

Great workout, definitely felt the burn in the end 🥵 Thank you Sydney ❤❤❤

@leeanntedrow5923 Жыл бұрын

Firstly, those sweeps at the end were BRUTAL. Lol Secondly, I plan to do Day 10 of Summertime Fine this weekend, do a small hike with my husband and dog, and clean the house. Also planning to get a bath and some nice self care in! 😊

@cgotlb Жыл бұрын

What a great workout.. feeling strong.. abs on fire!! Weekends I do find hardest .. this shld be a gr8 goal...

@manonmethot1980 2 ай бұрын

Still loved it but the toe touch at the end is a killer.... Smile everyone and have a wonderful day XOXOXO

@elizabethcaraway782 Жыл бұрын

I knew when the music playing during the warm up was Ava Max that this would be a good one! 🙌 Great full body workout.

@lisaagard811 Жыл бұрын

Those leg sweeps had my abs on fire!!!!! The combos pushed me but I didn't quit......happy weekend all

@AutumnRose17543 11 ай бұрын

I almost died at that end but I kept going because of you! Back then I would just stop when I felt I couldn’t do it anymore but you taught to keep pushing! Day 9 of #STF done! Sydney you don’t know how much your doing for my life!

@SarahMonnin Жыл бұрын

The end was a challenge but made it through!! It's mother's day weekend so happy mother's day to all the mothers on here, including you, Sydney ❤❤ I'll e celebrating my weekend with 7 out of 9 of my kids just relaxing and playing video games lol

@kabuz317 Жыл бұрын

Great workout! I love the 60 second work times.

@DeeZy_-_ Жыл бұрын

I liked the pace of this one, the 60s work periods let me focus on the moves and I had good MMC. Sydney, you keep bringing one good one after another, simply the best trainer! Thanks!!

@NityaVink Жыл бұрын

Fantastic workout yet again Queen Sydney! Thank you so much. I really appreciate when you ask us how we are doing. I always answer you and then ask you how you are. :) I am dripping sweat working outside in my little gym. Its such a pleasure and joy to be able to workout at home with you all. Let's do this!!! This weekend I'm working on my business. I workout everyday and take runs and long walks, hike, kayak, all the good things. I drink a ton of water. Dont drink or smoke. All I need help with is getting my stress level down for my career. You help me with this everyday. So I thank you for this and myself for keeping at this. Let's do this!!!!!

@marthapilling1791 Жыл бұрын

This weekend I'm going to do more!! Thanks, Sydney!

@loricallahan827 Жыл бұрын

Awesome workout to start my Weekend!!💪 Love Strength 💪

@user-cb2fu6zh3v Жыл бұрын

Loved this strength workout....the time just flew by!! Just DO MORE and have a GREAT weekend everyone!!

@deirdregibson1038 Жыл бұрын

Crushed it. Love the way i feel after a good workout.

@mathabomadia3951 Жыл бұрын

When Titanium started playing I knew I could not give up, it gave me the boost to hold on and fight for it❤️❤️💪🏾 loved this workout 😘

@TheRayannakimble Жыл бұрын

Good morning, ready to get this Friday started off right! Loving the music btw keep rocking it!!!!

@ashleyheise555 Жыл бұрын

Those leg sweeps at the end!!!! 🔥 🥵 This weekend we are traveling back home where our Moms are to surprise them for Mother's Day! 🌺 Happy Mother's Day to all!!!! Much love 💕

@stephaniephan1169 Жыл бұрын

Add more joy into your life and surround yourself with people who lift you up. Loved this full body and core focus. Happy Friday!

@1976shelena Жыл бұрын

whew! First time I've done a weekday morning workout in a while and this was a good one to start the day! Feeling accomplished, energized and ready to take on the day!