40 Minute Glutes & Abs Circuits Workout | STRONG – Day 12

40 Minute Glutes & Abs Circuits Workout | STRONG – Day 12

Welcome to your glutes and abs WORKOUT! Make sure you are subscribed to the channel and turn on your notifications here! www.youtube.com/c/sydneycummings?sub_confirmation=1

Today is a glutes workout so be ready to turn up the intensity! We will work for 50 seconds and rest for 10 seconds and complete 2 rounds of each exercise throughout the workout. I used anywhere from my 15 pound dumbbells up to my 50 pound dumbbells and my glute resistance bands so grab yours if you’re ready!

Get your SEPTEMBER STRONG Workout calendar (with clickable stretch days) here!

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Grab your glute resistance bands or any other Royal Change merchandise here! https://www.royalchange.fit/merch.html

Use code SYDNEY for 10% off any color 50 Pound adjustable dumbbell set from SMRTFIT, Nuobells! https://www.smrtft.com/collections/nuobell

The exercises:
1. Band Leg Lift
2. Band Kickback
3. Band squat walk

4. Plank UP downs
5. Side Plank Cross down right
6. Side Plank Cross down left

7. Glute Bridge
8. Right leg B stagger bridge
9. left leg b stagger bridge

10. Toe touches
11. Slow jackknives
12. Bicycles

13. RDL Stagger Walk
14. Kneeling Good Morning
15. KB swing

16. Crunch
17. top half crunch

Shop at my Amazon store and grab a jump rope, a cordless rope, a thin band, etc !

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Use code SYDNEY for 20% off GHOST Supplements! https://www.ghostlifestyle.com/
I am obsessed with these products and since I get so many questions on my favorite pre-workout and protein, I figured you guys deserve a recommendation that I TRULY LOVE!

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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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  1. That was AWESOME!! I had a really hard time showing up these days. No energy, no motivation… But today I REALLY wanted to work-out and worked-out MAX! My fav set was definitely the glute bridge one! My glutes were on fire so much that I thought I will never stand up or sit down again ahaha!

  2. You guys can anyone send me the picture of the work out calendar cuz it seriously the link of the website doesn’t want to open with me Idk why?!

  3. Hey Sydney, beyond happy after crushing the workout. Enjoying this STRONG theme. Just a suggestion: Can’t we have an hour long workout?? And how about 4/5 days strength and 1/2 days of Cardio workout?

  4. I didn’t wanted to workout and thought to myself.. I’ll five it a go…40 min in my mind switched and said – hell yeah!!! Don’t you just love how Sydney hypes you up 🙏🏻❤🤟

  5. I loved this workout! The ab and gluten exercises complemented each other so well! I could really feel the burn today! Thanks Sydney!

  6. The walking dead lift was my favorite move. The no breaks was a tough one for me but i pushed on and I succeeded with a great workout. Thanks for the work out Syd.

  7. I like working out first thing in the morning before I eat anything. Anyone out there like me? Some people suggest you should eat before you work out.

  8. So, so far with the Strong Program, I have been too pooped to do a second workout. These are tough!!! Thanks Sydney!

  9. Wow, Syd! What a FANTASTIC workout <3 Switching my rest day from Thursday to Tuesday b/c of homeschool group day for my kids so just now getting to yesterday’s workout. I LOVED the glute circuit – I can really start to feel them. I think my technique has been off but I think I’m getting it now b/c I could TOTALLY feel that burn! THanks for your encouragement and dedication!

  10. Had to switch my days and have yesterday as a rest day but I LOVED this workout! The walking deadlifts, kettle bell swings& good mornings was my favorite circuit! Day 12 getting stronger💪🏼 The longest I’ve ever committed to a program ! Thank you Sydney!!!

  11. I have to agree with others who have commented similarly — am LOVING the added core work you’ve added to this series, Sydney! You heard my request (and others, it sounds like!), my abs are on FIRE after all of that core work, especially the last two circuits, holy wow! Also, I appreciated the toughness of this workout even more knowing that you filmed this after a LONG day of travel and you still showed up and gave us your best self. If you can crush it for US, we can crush it for YOU! Thank you for all that you do!! (both Sydney and Dustin!)

  12. I liked the final glute circuit best: the kneeling good mornings really helped me keep my form and I’m always down for deadlifts! Thank you Sydney!

  13. I’m so hyped to see that so many people loved this workout as much as I did! I had a great mind muscle connection and I think this workout will be a new favorite for me too! Let me know what you thought! How many of you missed the kettlebell swing? I’m glad to have it back!

  14. Loved the glute bridge Circuit! I can really feel the difference since I began months ago!

    However I really enjoyed using the kettlebell! It feels like forever since we used that!!… Also Sydney.. bring back the hamstring sliders!!🔥🔥

  15. Loved the Halloween colors! Came in not wanting to finish this workout but finished it and I can definitely say that I am one step closer to having abs 😉

  16. My abs and glutes are on 🔥. My favourite part of the workout was the most important, you’re motivation. It’s what brings me back everyday 🙂.

  17. I showed up today and it was sooo hard, I’ve been so busy I’m not prioritizing myself enough, but today I decided my body deserved a hour and a half to forget about all the stress, and that SWING made me only focus on the burn for real, just wow🧡

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