30 Minute NO EQUIPMENT HIIT Cardio Workout | FOCUS - Day 15

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It's DAY 15 of our FOCUS program, welcome to your no equipment cardio workout! Be ready to turn up the intensity! We will work for 30 seconds at a time and complete 3 rounds of each exercise. The exercises are grouped together in the list below in the way I grouped them for the workout. You will see groups of 3 and 4 exercises together. No equipment needed so just keep crushing it with me!
Exercises:
1. Left middle right high knees
2. Knee drivers
3. pop squat
4. front kick side kick
5. 2 hooks and 2 knee drives
6. 2 lunge jumps 2 jumping jacks
7. 2 push-ups 2 tuck jumps
8. 2 Knee drive jumps 2 floor taps
9. 3 plank hop ups 3 plank jacks
10. 3 standing mountain climbers per leg 3 butt kicks
11. 3 high knee taps and 3 lateral slides
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In this workout you are training with me, Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer and Fitness Nutrition Specialist. I am a fitness trainer in Charlotte, North Carolina and was a Division 1 athlete at West Virginia University where I was a national qualifying high jumper. I use my knowledge from my NASM certifications, bachelor’s degree, nursing school experience, and my elite athletic background to lead you through workouts designed to make you a stronger, more balanced athlete. My goal is to get you closer to your goals with each workout!
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All information provided by Royal Change and/or Sydney Cummings is furnished strictly for educational and entertainment purposes only. Royal Change and/or Sydney Cummings is not engaged in rendering medical or professional services. No information is to be taken as medical or other health advice pertaining to any individual's specific health or medical condition. Please consult your healthcare professional before participating in or acting on any recommendation found in content provided by Royal Change and/or Sydney Cummings.
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Опубликовано:

14 окт 2024

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Комментарии : 423

@sydneycummingshoudyshell 2 года назад

Way to go everyone!!! I am so proud of you for crushing this one! Could you do me a favor and help me share these workouts on social media over the next couple of weeks to help everyone looking for a place to start with their fitness? I want to be there for as many people as possible! Thank you! Also make sure you are subscribed to the channel at the link below (over 60% of our daily viewers are not subscribers, which could put us over 3 million subscribers!) It is 100% free! Click here! ru-vid.com

@avsydney8198 2 года назад

I crushed it again today…. Fanstastic workout …. Thank you sydney … love you ❤️ you are the besssssssssttttt

@ddot9566 2 года назад

That is crazy that 60% are not subscribers. C'mon people! This is an easy and free way to say thank you to Sydney for all she does for us.

@l.r.4991 2 года назад

Think of all the money the gyms and businesses demand that provide services no where near as good as what Sydney produces. The least we can do is support Sydney and Dustin in the way they support our growth in health and fitness!

@gretazwyghuizen9728 2 года назад

I've said it before and I'll say it again - I only workout with Sydney for many reasons, but #1 on that list is that she focuses on our WHOLE body, not just on helping us get a "skinny waist". my physical appearance has improved over the 2.5 years I've been working out with Sydney, but my confidence & for appreciating where my body is and what it can do has shot through the roof. Endlessly thankful for a trainer that promotes that over anything else! :')

@clarissahulet9150 2 года назад

Absolutely! That is what drew me to her workouts! The wholesome whole-body healthy perspective. It's changed the way I workout for the better! 😍

@cassiesartor1052 2 года назад

Yesssss!!!!!! 👏👏👏

@nicoleracine1986 2 года назад

AGREED! This perspective has been life changing!

@sandragigandet6351 2 года назад

You're so right ... thank you so muuuuuuuch Sydney

@anniepeck3471 2 года назад

Amen to that!! Sydney promotes self-love (not in the narcissistic way, of course) and self-care no matter what state we're in. When we really love and care for ourselves, we draw more of that same goodness into our lives. It's a beautiful thing!😄💕🌼 Thank you, Sydney!

@heistruth2865 8 месяцев назад

❤❤out of breath for sure!! 15 weeks pregnant 1/27/24

@kylielester6697 2 года назад

Crushed it!!!

@ashleyyy1 2 года назад

So thankful for this woman today♥️ I never would have been able to do half of this before I started working out with her in May. She is the only person that’s been able to get me to work out 5 days per week consistently for months. Today December 21 I am able to do this WO pretty much step for step, jump for jump with her with no extra breaks. I’m proud and I know she’s proud of me too !! Have a good day everyone

@HazleNap 2 года назад

I started in May too and never before would I have thought I would work out like this 5 days a week!

@donnalister1244 2 года назад

Everyone is proud of you. Keep with Sydney and you will continue to become the best version of yourself. We are all with you! Donna

@ashleyyy1 2 года назад

@@donnalister1244 thank you🙏

@sydneycummingshoudyshell 2 года назад

So proud of you!

@PoundTheSound 2 года назад

Sydney, your pep talks are 🔥🔥

@simplebyemmy 2 года назад

Sydney's Daily Wisdom (31:41): "You cannot wait to love yourself." (32:27): "Don't wait to appreciate yourself." (32:34): "You, right here right now, are enough. You're enough for happiness. You're enough for confidence. You're enough for belief in yourself, especially if you're working on a goal. That is self-love. That's knowing that you're capable enough to do something hard to get to the next best version of yourself." (32:58): "Loving yourself and working hard for the best version of yourself can coexist." I have often told myself that I am staying healthy for my husband and children, to be the best mom/wife I can be, but I forget that I'm also doing it for me. I love and appreciate myself on the journey towards my goals! Or as Sydney says, "I am enough already, and I deserve the next best version of myself." Amen to that!

@sharmilashankar6802 2 года назад

I am rereading these wisdoms. These are total gems.

@simplebyemmy 2 года назад

@@sharmilashankar6802 yes so much wisdom today!

@ashleyyy1 2 года назад

Remember from Sydney herself : “This isn’t hard bc you’re weak, it’s hard bc you’re strong enough to push yourself past your comfort zone”

@kamilagonzales1391 2 года назад

Yes 🙌

@terryzigmund325 2 года назад

I'm back after a few injuries.....so happy to be here!!!!

@VtRD 2 года назад

Have been recovering from an injury as well. Almost 100%. Stay with it 😍.

@lianahrynewich5246 2 года назад

Sydney is a very positive person...something we all need at this time :)

@ianmstanley 2 года назад

"You cannot wait to love yourself. The person you are right now--already incredible! In fact, you're incredible enough if you desire goals for yourself: that's finding value and finding capability in yourself to do what it takes to get to those goals. So, in a way, that's you already loving yourself." THANKS, SYDNEY!

@judyrobie7198 2 года назад

Don't wait...to appreciate...YOURSELF. ❤️

@laurendailey7500 2 года назад

I love that Sydney is our fitness AND life coach!!!

@jessicana5257 2 года назад

Congratulations on ur pregnancy; motherhood is a beautiful path 💝

@hassonsnell 2 года назад

Always need the self love talk. Loved the cardio as well.

@brigety83 2 года назад

I am loving myself more and more everyday and I am ENOUGH!!!!! Congratulations on your wonderful announcement! Pregnancy is an incredible journey. Enjoy every moment of it!

@brigety83 Год назад

I am incredible and I am worth the effort!! #mypregnancyjourney

@deidrekinner6646 2 года назад

I AM enough…I am the next best version of myself ALREADY!❤️❤️❤️

@christinastotts5915 2 года назад

I am enough and I’m becoming the next best version of myself. I accomplished my goal of finding a better job. Now, I’m learning new things and becoming a better tax professional. Finding a better relationship is a work in progress. I have seen the mental, physical, and emotional changes in myself in over a year of doing these workouts. Thank you Sydney Squad! I hope you have a good evening and I’ll see you tomorrow night.

@krissymcmahon3106 2 года назад

I LOVE your talks after each workout. " make yourself proud in another way" "No more of these I want to do this to be a better XYZ, its a side effect of you loving and being proud of yourself. "

@neemahstar1224 2 года назад

Today I realised that my jump lunges have improved ten fold! 😝😁 THANK YOU!

@lissageorge 2 года назад

The next best VERSION of myself on the way. Feels great getting there

@demoreo23 2 года назад

Considering I do not like cardio, this one was pretty good and it flew by.

@shaileshdeshpande4596 2 года назад

Its true we never expressed love for ourself !!! Thank you for reminding that we should love ourself !!!

@rachaelfearon5644 2 года назад

Even though am having a headache I still push through this workout

@mahimamalli 2 года назад

Hi Sydney, Congratulations for the good News....Happy for Dustin and you.....we all love you!!!! lots !!!!

@yolandriacrittendon442 10 месяцев назад

I love being the real and true little me! Excellent workout! I love it! I also crushed it! I have the confidence of six ladies! My mother and friends also love ones taught me. How to be this very strong Virgo lady I am today!! Also fight for everything I wants in my life!

@charliechocolateish 2 года назад

Thanks, Sydney. Would love to have more no equipment workout. During pandemic, I only workout from home, which means i don't have any dumbbells. I think it's like this for most people, so it'd be great to have more no equipment workouts.

@coralinespooky6050 2 года назад

How happy I am about the bodyweight workouts many thanks for that. But I'm especially looking forward to training with Dustin and you on Saturday. That will be fun

@sydneycummingshoudyshell 2 года назад

It was a fun sweaty workout!

@coralinespooky6050 2 года назад

@@sydneycummingshoudyshell Oh yeah 💪

@ishi6413 2 года назад

Where did all that 30min go????? Crushed this workout!

@elodream83 2 года назад

Always worth it..even when I don't feel like I can.

@tonyajames601 2 года назад

Thank You Sydney. I AM ENOUGH ALREADY!!!!!

@nicolescocchera9265 2 года назад

I am ☠️☠️☠️ after this workout! 💪🏻💪🏻💪🏻

@michelleguzman4427 Месяц назад

Did this one again! Crushed It!!

@kallahar9337 2 года назад

I actually completed this workout with little modification. I am super proud of myself.

@emilynetter9998 2 года назад

Crushed it. Let's go Tuesday 🥵👊

@melissaboyer167 2 года назад

Feeling proud of myself!

@hannahc1124 2 года назад

I am enough already! I deserve the next best version of myself 💕💕💕

@michelleguzman4427 2 года назад

So Proud of myself with putting 100% in this workout!! Really liked 30min if no equipment cardio!! Crushed It!!

@ivokiz6866 2 года назад

Cardio is definitely not my jam, but this was a good one. Loved the challenge. And omg Sydney's pep talk at the end!!! She is truly the best!!! Thank you

@valerybennington8006 2 года назад

The sweat is falling! 💚

@antytaa 2 года назад

Wow when I say that I am in love with cardio workout I am not joking. This one was I-N-S-A-N-E. I feel so so so pumped, strong, athletic and capable. Today during the workout I've take so time to reflect on myself and my journey. Two years ago I wasn't able to do one single squat. Last year I was only doing bodyweight video and now I am able to lift weights, do tone of good squats and I can last a 60 minute cardio video and crush at a good pace a 30 minutes I-N-T-E-N-S-E cardio workout. I love to challenge myself and this year I am not going to stop. I cannot wait to grow more and more. And like everyday thank you Sydney for everything !!!

@stephaniejohnson4648 2 года назад

LOVE YA SYDNEY!!! YOU MAKE EVERYTHING BETTER!!!!! YOU MADE ME STICK TO TAKING CARE OF MYSELF!!!!!!! I AM ENOUGH ALREADY!!!!! 🥰😍🤩😋😛😋😛🤗🤗🤗

@jessicamclean7213 2 года назад

I agree loving myself and self talk is priceless.

@snugglebunny7676 2 года назад

I really needed those words at the end. I was beating myself up the whole workout because it was so hard for me.

@louannepasquarella3465 2 года назад

Never a boring workout! Thanks so much Sydney!

@lifeisnotarace 2 года назад

Always growing and evolving with Sydney ❤

@fuchtler10 2 года назад

Nice early bird workout! Yeah!

@837romans 2 года назад

I’m am enough already and I deserve the next best version of myself!!!

@jessicalitten659 2 года назад

I am so grateful for your encouragement and your loving spirit. You make my day every time I get the opportunity to listen to your encouraging words. Thank you for all that you do to lift people up and empower them.

@melissacordero9021 2 года назад

Hi Stdney good morning! Amazing cardio I enjoy thank you Sydney Jim so proud of my self ! 😅😅😅😅😙🙌HAVE A WOUNDERFULL DAY EVERYONE!

@amyhansen9790 2 года назад

We love you, Sydney! You always say the right thing at the right moment, whether it's encouragement during the workout or words of wisdom afterward. Thank you especially for the fist on the heart.

@patriciagioia5689 2 года назад

Sometimes you just have to embrace the things you don’t love in order to try to enjoy them. For example Body weight Cardio 😆🤣😂. Over the workout and as always Sydney’s words of wisdom. Happy Holidays Sydney hope you guys are taking time to enjoy

@anithanandialath2779 2 года назад

What a beautiful way to end the workout - I'm enough and will work to better myself.

@kellycarter6940 2 года назад

For everyone- God LOVES you as you are, He will never leave you or condemn you- (convict to do the right thing yes- like if you have a tude towards someone and feel bad later and should apologize). Know that in your worst moment, when you've been ashamed of something done or said, felt guilt, or any other thing, God doesn't love you less than he does at your best. His love is grace, mercy, forgiveness and He is the same yesterday, today, forever. Be blessed. Good points Sydney, y'all keep working out because it makes you feel good, and even when feeling less than steller if you're consistent, you show up for yourself and move- feel proud and accomplished and hit it harder when you feel like that's what you can give. It changes day by day and that's normal. Give yourself grace, but also know when you're giving up on yourself. If I may recommend, don't watch the scale, charts are wrong for height/wgt, etc. Go by how you feel, look. People will lose inches yet not lose a pound or maybe lose just a pound, even though they are shrinking, toning, gaining strength, functionality, confidence, better outlook. Be confident in the skin you're in. God looks at the heart of a person, that is where true beauty lies. Merry Christmas

@iecherrooks4091 2 года назад

Whew!!! I'm a hot sweaty mess!! I crushed it anyway!! Thank you for another great workout!!😊🖐🏾

@lorijensen7981 2 года назад

That workout flew by!!!

@mhoguet9767 2 года назад

Perfect workout when you are on holidays. Thank you!

@tracychow7989 2 года назад

Workout starts off sweet and slow until you’re heart is pumping and you are sweating. Goes by fast with Sydney’s encouraging words!

@andyriv 2 года назад

I am loving these kind of circuits!!! I had to pause and breathe but didn’t pause and leave and that made me so proud of myself! ♥️ thank you again!!!

@JULIATALAVERA 2 года назад

You always make me feel so amazing after the workout. The mantra at the end made me cry. Love you Sydney, thanks for always being there for us! 🥰

@dyamondscott7214 2 года назад

This was a really good workout Sydney Cummings I enjoyed working out with you thank you so much I feel stronger more better and more focused too

@naomizzz1871 2 года назад

Did this one with my 13 year old brother - we both crushed it! 💪

@prettynyakano6638 2 года назад

Iam enough already I deserve the best version of myself...crushed it 🔥

@shivid7680 Год назад

Thanks Sydney for a quick sweat & burst of energy. Drenched in sweat, crushed it hard😊💪💪💪💪💪💪

@mattw2469 Год назад

Yaaaassss girl!! Great short but intense workout

@stephaniekhairallah 8 месяцев назад

That workout was 🔥! Thank you always, dear Sydney! ❤

@anyasherwood3490 2 года назад

Your inspirational messages keep getting better and better!!! Thank you for being so wonderful to us!

@cassiedugsin-porchuk865 2 года назад

I am enough already and I deserve the next version of myself! Thank you for this workout!

@jennycuffman289 2 года назад

I'm a sweaty wreck! Great workout!

@stacystark6754 2 года назад

So challenging but the dessert was the talk at the end!! Worth the effort to get there. Thank you!

@angelaalmeida2734 2 года назад

I am enough and I expect the next best version of myself. Thanks Sydney 🙏💪🥵

@chanapaul2324 2 года назад

My favorite workout so far! Thank you Sydney!!!

@JIHYODORANT 2 года назад

First time trying to do your workout, I personally don't like workout videos with someone talking in the background, but yours is exception. I love this, and definitely love the inspiring words and mantra you give to me at the end.... I am already enough but I am ready to be the next best version of my self✨🥰

@JesssBabyy33 2 года назад

So much love to you and everyone on this channel ❤️❤️❤️

@krazykaye2370 2 года назад

Loved this workout. You are amazing and have brought tears to my eyes more than once. Congrats on the baby coming too. You will be an amazing mom xx

@MrRicohogle 2 года назад

One of my all time favorite workouts! ~Autumn H

@dianapasillas497 2 года назад

Thank you Sydney! I crushed it! I am enough already and I deserve the Next BEST VERISION of MYSELF!!! Love it, This is helping me so much through my current situation! Thank you Thank you Thank you!! You are an amazing individual Sydney!

@stefaniedefilippi5790 Год назад

Loved this cardio first thing in the AM!

@alextric2812 2 года назад

LOVED this one, surprisingly hard for a 30 min cardio workout!

@trishbrown7358 2 года назад

CRushed it! Working to be better!

@KW-up2ox 2 года назад

It took me all day to do this friggin workout but once I did I discovered I could do 5 complete assisted/knee push ups (not just partially lowering, but all the way to the ground & back up)!! I used to only be able to lower myself & then flop onto the ground. The progress I see in my strength after working out with Sydney over the past 4 months is WILD & I can’t wait til I’m at the point where I can do full pushups!! Thanks Sydney!!! 💗💪🏾💗

@rebeccawertheimer 2 года назад

Proud of myself today!

@lindseymccue2686 2 года назад

Breathing the negative out💯💯💯💥 crushed it!!

@laurab5624 2 года назад

Got a little teary eyed at the end. Thank you Sydney! ❤️

@ashleighflood6262 2 года назад

I'm so proud of myself I did all the tucks and plank Jacks better then I ever have. I wanted to give up for a second but I'm like nope I got to do all of them and I did it! Nice work out...definitely makes you sweat! ❤😅

@reneegarrison8782 2 года назад

I am the best and am ready for the next version of myself!!! Love it ❤❤ #forevergrateful #icrushedit #iamproud #iamworthit #happy #healthy #strong #onlygettingstronger #sydneysquadstrong

@terryzigmund325 2 года назад

nice warmup, now for some xc skiing in the beautiful fresh powder!

@jules11yates 2 года назад

My husband and I did this one together while visiting his parents. We enjoyed workout together and told each other we are proud. ☺️

@emmaharris3367 Год назад

In and out in 30 sweaty minutes 😂thank you xx I love the motivation talk after 💋 34:09

@MimmaDiStefano 2 года назад

I hate cardio but somehow you make it fun and goes by quick. Thank you ❤️💪

@Kujhawks66106 2 года назад

This was so much fun! I love a good HIIT workout! I also love 30 min workouts. With work and kids, it makes it so much easier to fit in! Thank you for this wonderful workout today!

@cbalbierz2347 2 года назад

was great again. my heart, mind and body needs cardio !

@laurieswanson1595 2 года назад

Great cardio workout. Would love to see cardio w abs

@wendybrouillette3887 2 года назад

Whoo-hoo that was amazing! Crushed it!

@maryamsanaei-lc8er Год назад

thank you for giving me the motivation to workout with you for more than 2 years!! I love you Sydney

@margaretmalhi Год назад

I AM…enough already, I deserve the next best version of myself👍🏻. I Like it. Proud I could move today..🙏.

@louiseb3653 2 года назад

Love these no equipment workouts so much! Thank you 😊

@wellnessbudspodcast7555 2 года назад

Not my favorite combination of moves BUT I pushed through and crushed it! Loved the intensity....sweat is abundant right now and I definitely earned it. Thanks as always for providing quality content Sydney!!