EMPOWERING Glutes and Abs At-Home Strength Builder Workout | STF - Day 24

I'm so pumped you're here to train with me! Grab your weights, and let's crush this FIRE glutes and abs workout! Grab your JUNE 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 before you leave the workout! We will work for 3 rounds of 45 seconds per exercise and we will be focusing on progressive overload in a straight set format so be ready to push into failure! 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 75-85% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body for 2 seconds to lengthen the muscle we are working and take 2 seconds to complete the contraction. Think of sitting into a squat for two seconds and pushing back up for 2 seconds without a pause at the bottom. You will aim for 6-12 reps for each work period and aim for muscle failure at the end of each exercise! Exercises: 1. Band Activation 2. Hip Thrusts 3. DB Hamstring curls  4. Left side standing Hip Abduction 5. Right side standing Hip Abduction 6. KB Swings 7. RDL Lengthened Partials  8. DB Left side Sit up and twist  9. DB Right side sit up and twist 10. Leg raise 11. 1 Minute Weighted Ab Max Out Stay up to date with our program at the Summertime Fine 2024 Playlist of workouts:    • Summertime Fine V   #legworkout #athomeworkout #gluteworkout #lowimpactworkouts 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 00:00 Introduction 00:36 Warm Up 03:37 Glute Band Activation 07:06 Hip Thrusts 10:36 Hamstring Curls 14:06 DB Hip Abduction 21:07 KB Swings 24:37 RDL Lengthened Partials 28:07 Sit Up and Twist 35:07 Leg Raises 38:37 1 Min Abs Max Out 39:38 Cool Down and Motivation