30 Minute Full Body HIIT Workout | Summertime Fine 3.0 - Day 1

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Today is a full body workout so be ready to turn up the intensity! We will perform supersets of a strength move on one side of your body at a time for 3 rounds each and then close it out with a bodyweight movement involving those same muscles. I used my 10, 15, 20, 25, and 30 pound dumbbells so grab some weights that are appropriate for something as heavy as a row and something as light as weighted standing abs for yourself. GO CRUSH IT!

Exercises:
1. Squat to Lunge Right
2. Squat to Lunge Left
3. Squat to lunge speed
4. Curl and press right
5. Curl and press left
6. Marching Press
7. Standing Knee to Elbow
8. Standing Cross Crunch
9. Lifted Knee Sweeps
10. Lateral Lunge to deadlift right
11. Lateral Lunge to deadlift left
12. Curtsy Lunge Jumps
13. Bent Rows
14. Tricep OH Extension
15. Plank call outs

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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!

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.

[sydneycummingshoudyshell]

I am so proud of you for rocking this workout with me! Make sure you grab your workout calendar so you can know how long each workout is, what equipment you need, and what type of workout to expect! A lot of people have said they are so much more consistent with the calendar and they know how to plan their day around the workout duration! If you haven't already, turn on your notifications for the channel with the little bell beside the subscribe button! LET'S CRUSH SUMMERTIME FINE 3.0!!!

[courtneyoncareers]

Last month I was inconsistent with my workouts. I was losing motivation but when Sydney announced that STF 3.0 was launching I told myself that I would show up everyday and crush it! Good luck to everyone! Let's do this!!! 💪🏾💪🏾💪🏾

[ActionJacquelyn]

shoutout to everyone doing this secretly in their bedrooms! good luck 😅

[farasamsudin]

Sydney's pep talk at the end of every workout is EVERYTHING i live for.

[ashritaeswara]

Redoing this challenge because I just bought weights and can finally do it to my full potential! I'm determined to get through all 3 months without skipping. But that's a big goal, so I'm going to set it for two weeks without skipping a workout first! If you're doing this full program too, you got this!

[coralinespooky]

Ok, let's go with STF 3.0 🌞I wish everyone lots of success. And have fun, thank you Sydney👏❤

[jessicat]

Who else needed that surprise plank at the end??? That's what I've been struggling with most lately and I'm so glad Sydney was here to make sure I finished strong!! Woohoo, Day 1 done y'all!

[margrose]

I’ve regularly done your workouts since March of 2020. They’ve been a non negotiable part of my life. For the last three weeks I’ve been in a deep depression and have barely been able to get out of bed and put one foot in front of the other. Today, I prayed for strength to do this, and I did it. 🙏❤️

[meganprewitt]

Favorite thing about Sydney's workouts: my 5 year old son gets to listen in to your wonderful body positive speeches at the end of each workout. He is even my little motivating personal trainer now. Love that influence!!

[emilialinetti]

I finally have dumbbells. Let's do this 🔥⭐

[TheLucyLiou]

I litterally cried at the end. I stopped working out for 2 months and I thought I had lost my motivation, my strength, everything I've built!. Here I am today, completed that first workout very proud of myself!

[deepdhan]

First time doing a full program with Sydney😁
WE CAN DO IT EVERYONE💪🏼❤️LETS GET STRONGER💪🏼❤️

[ddot]

Here on a Friday when I have deadlines and people texting me nonstop it feels about everything that needs to be done before the weekend, but this is time for me. I prioritize myself. I'm here and I crushed.

[mariakalb]

Seeing my girl sydney in her new studio; you go girl!" I'm so happy for you.

[analee]

OMG the new studio is soo BOMB congratulation Sydney and Dustin ✨

[jnrsw]

So I did this today instead of yesterday because I went for a run instead. I have 2 kids: 3 yrs and 9 mo. I’ve really been struggling to get my body back after my second baby. I’m still not there yet but I can tell I’m already stronger than I’ve ever been. I have more endurance. I can lift heavier weights. I see muscles in my legs that weren’t there before. And I just had to put it out there that I crushed this one today. I held that plank at the end right when I wanted to quit. And at the end when I hit my knees I almost cried because I was so proud of myself. I love this channel and I’m so glad I found it years ago. And I’m beyond grateful for the effort and commitment you’ve made to me. Thank you!

[meganr]

applauding EVERYONE who showed up and CEUSHED IT!!!! THANKYOU SYDNEY!!!

[stephaniemickler]

This workout was over in a blink of an eye! Awesome start, everyone! 👊🏼

[sheracarter]

What an amazing way to start a Monday!! Let's crush this summertime fine 3.0 everyone!! Have a blessed day!!

[phoebefoley]

I was like a little kid before Christmas and woke up 10 minutes before my alarm to get started on STF 3.0! Great start to the program!