40 Minute Legs & HIIT Cardio Sweat Workout | EFFORT - Day 13

Let's work today everyone! It's DAY 13 of our PROCESS program and this workout is going to push you by working your lower body and giving you an incredible sweat!
Share this with a friend and let's discover a version of ourselves that we've always imagined was impossible for us in 2023. Just keep showing up and putting in the effort NO matter what!

It's HIIT week so we will be working in circuits today going through 30 seconds of work and 15 seconds of rest for each exercise. We will complete 3 rounds of each circuit and have 60 seconds of rest between each circuit so I can explain the next superset to you. Grab your bench for split squats and your dumbbells, water, and a sweat towel!

The exercises:
1. Squat to Lunge
2. Reverse Lunge Knee Drive
3. Lateral Agility

4. Back Squats
5. Single Leg RDL to lateral lunge right
6. Single leg RDL to lateral Lunge left

7. Split Squat Right
8. Split Squat Left
9. Heel click squats

10. Tap back lunge to knee drivers
11. High knees
12. Back squat pulse

13. Knee drivers
14. Sumo Squat to Squat Jumps

Connect with me!!!

In this workout you are training with Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer, Fitness Nutrition Specialist, Women’s Fitness Specialist, and Stretching and Flexibility Coach. 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!
LEGAL DISCLAIMER: 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. You agree that use of the information contained in any content provided by Royal Change and/or Sydney Cummings is at your own risk. Royal Change and/or Sydney Cummings is not responsible or liable for any injury sustained as a result of using the content in this video or any other video provided by Royal Change and/or Sydney Cummings.

[olakraszpulska]

does anyone else's heart sink when Sydney talks about a "fun" little finisher? About to do the work out!

[rachelhendry]

Oh my that was insane Sydney but lots of fun too. My legs are absolutely spent!
Well done everyone 🎉 we are strong 💪

[saltyfrog.designs]

Zero motivation, 100% dedication...crushed it!!

[kristinrobinson]

Who’s excited for leg day! 🎉 Let’s crush it to get to Rest Day! 😊

[reneegarrison]

I'm always working on my nutrition. Yes, I am one who does so well during the week, and then, over the weekend, I slack off. #nomore It's time to stay consistent 7 days a week!!! #crushedit

[laurenmigdon]

Now THAT felt like an OG Sydney workout!!! 💪

[carolynlove]

I almost had to cry my way through this one but I got through it. This is definitely one to be proud of. I’m noticing my body is changing for the better but making sure I have enough fuel ⛽️ to get through these workouts is my next focus. I’m going to keep showing up everyday no matter what though. Happy Hump day!

[julianamartinez]

this was insanely hard! even as a person who works out consistently you kicked my butt!!!

[lisanicholson]

EFFORT!!! Perfect Name!!! CRUSHED!!! 🎈🎈🎈🎈

[lindseymccue]

Crushed it!! LEGS ARE CONCRETE ✔️ consistency place!! #knowledgeispower. Hope Dustin feels better btw!! 💯🙏 BALANCE!

[candacemontagnon]

Staying consistent, 5 times a week! Thanks for being there for me :)

[kristen]

I started my first day of nursing school yesterday. I was feeling overwhelmed with everything that I will need to get done in one semester....BUT love what Sydney said about saying to ourselves what we said during this workout to get to the end. For me it was, "I am getting stronger. I can do this." One rep at a time, one assignment at a time, and one day at a time. Such a beautiful start to my day. Thank you!!!! ❤️

[seahaze]

I crushed it!!!! YESSSS!!!! A mix of both strength and cardio. Love it!!!

[suzannesb]

Gosh Sydney I have to listen to your talk twice= YOu are so right spot on! It's killing me! Thank you - I needed someone to say that!

[kimberlyhayslip]

That leg day was brutal! But I CRUSHED it! I am so proud of myself for hanging in there and I was able to do non-modified split squats without stopping! Felt so strong!

[Papershoesintherain]

🔥🔥🔥🔥🔥😅 Oh my! Spicy!!! My legs will thank you tomorrow! Awesome workout!

[hmarsh]

I'm working on not being intimidated by heaver weights and stopping telling myself I can't life those heavier weights. Changing my mindset is hard, but I know it's totally worth it! And I'm worth it.

[familyhercegovac]

OMG !! I did it!!
I killed it ❤
I loved it 🏋️✅🙏🏼
Thank you Sydney 🙏🏼

[jebertkankunga]

Great 👌 work. Thanks for pushing me Sydney.

[Artpoetx]

I did actual split squat lunges today!! Split squat lunges WITH THE BENCH!! WITHOUT PAIN!! So proud of myself! I feel strong with rubber legs! Thank you Sydney for showing up and creating this program.