30 Minute Full Body HIIT Workout [Build Muscle and Burn Fat!] | STF - Day 9

Welcome to Day 9 of Summertime Fine! Grab your Tier 1 May program calendar here! https://shop.royalchange.fit/products... For the ultimate STF experience, join the Sydney Squad for nutrition guidance, accountability, and lives with me to help you in your journey! https://www.royalchange.fit/sydneysqu... Make sure you give the video a thumbs up, comment, and subscribe to the channel! We will work for 3 rounds of 30 seconds of work and then we will rest! We are rocking supersets today so be ready to switch weights and crush the same muscle group for all three rounds of the superset. We will rest for 30 seconds between supersets so watch the up next windows closely so you can get your dumbbells ready to keep crushing it! 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 50 to 70% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body slowly in eccentric portion with a slight pause before powerfully finishing the rep. Think of moving slow to keep your stabilization and then exploding back to the start position. BIG NEWS! I just lauched my own supplement line with GHOST lifestyle on Mothers Day, May 12 at www.ghostlifestyle.com. Please make sure to use code SYDNEY to show GHOST how strong our community is when you grab your products! All four products are flavored SUMMERTIME PUNCH to pay tribute to the most epic program we complete each year, Summertime Fine! The flavor is inspired by my favorite tropical drink and my status as a mom, the Bahama Mama so you can expect tropical fruit and a bit of a pina colada aftertaste. What a DREAM COME TRUE! We launched a Lower Calorie CLEAR WHEY PROTEIN, my LEGEND Pre-Workout product, my Beauty + Detox GLOW product, and My Superfood GREENS product! I wanted the 4 products I use daily to help with your workouts and your wellness and I'm so very passionate and excited about all 4 of them! Exercises: 1. Chest Press 2. Chest Fly 3.Banded Pop Squats  4. Banded Squat Toe Taps 5. Alternating Arnold Presses 6. Front raise side raise 7. Sumo deadlift to squat jump 8. Squat hold with 2 abductions 9. Skull Crushers 10. Pull over and Sit Up 11. Plank Row and Deadlift  12. Snatch #fullbodyworkout #athomeworkout #fitnessmotivation #losebodyfat #howtoloseweight SHOP AND PROMO CODES: Royal Change Merchandise: https://shop.royalchange.fit/collecti... Shop my outfits: https://liketk.it/4hTwD Sydney Squad community: https://www.royalchange.fit/sydneysquad GHOST supplements discount code “SYDNEY” saves you 20% https://www.ghostlifestyle.com/ Amazon Store: https://www.amazon.com/shop/sydneycum... LET'S STAY CONNECTED: Instagram:   / sydneycummings_   TikTok: @sydneycummings_ Fan Page:   / sydneycummingsfitness   Twitter:   / sydneycummings_   Website: https://www.royalchange.fit Chapters: 00:00 Introduction 00:23 Warm Up 01:53 Chest Press & Chest Fly 06:38 Banded Squat Hops & Tap Outs 11:23 Arnold Press & Front/Side Raises 16:09 Sumo Deadlift to Squat Jump & Banded Squat 20:54 Skull Crushers and Pull Over and Sit Up 25:40 Plank Rows and Snatches 29:55 Cool Down and Motivation