30 Minute Cardio and Abs Burn Workout | BURN BONUS 3

what's up everyone it's sydney and this is your final workout of the burn program 30 minute cardio and abs burn so grab your dumbbells and let's get started what's up everyone i'm so excited that you're here today for our cardio and abs workout we're operating hip style today so we have 30 seconds of work 15 seconds rest we're gonna do a cardio and an ab circuit style so one two one two one two then we'll move down okay so water and a sweat towel and i will be pulling in some dumbbells just in case you want to add them to something like a side plank or some of our ab moves okay so for that by the way for that i'll probably be somewhere between the five and the ten pound range okay so thumbs up if you are ready let's crush this last workout of the burn program crossing your arms right over your chest in two one let's go good step step to the side there we go just be ready to work hard today i'm going to provide you with modifications so if you need any movement to be dialed back you need to stay on the floor today keep working hard but the modification will be right here heels to glutes and just for clarification no one has said anything but i always wonder how people perceive the word modification so just so you know modification makes it possible for more people to work intensely okay that's all the modification is therefore so don't be ashamed if you need to modify okay just making it work for you wherever you're at in the workout or in your fitness journey all right let's go bend and straighten stretching out your inner thighs my whole mission is accessibility more people feeling healthy feeling happy feeling strong so if this modification window helps you stay working with me mission accomplished here we go three two one come down in the middle reach to the floor good and pull it up shake it out feed her in a little closer let's sit down opening up your hips here there we go good thing to do right now set an intention okay minute one all the way through we go hard close out the burn program like i know you can like i know we will all right step it back let's go hamstrings great job two more good hands right here on your hips the first move we're gonna go for high knees okay modification is there intensity is high for everyone right here in five four three two one let's go good think about your core and the high knees i know mostly people think arms and legs think about your core not letting it open here keep it stacked ribs hips so that you can move quicker good job give me ten nine good a little quicker five four three two one slow your jog down we're going into a plank pulse watch me we'll go together in 10 seconds right here plank you're gonna go up down up down right here in four three two one pull the ribs and the abs in let's go good brace harder on the way down so you don't even want to get to the point where you're dropping your belly ribs and hips reaching for each other good ten more seconds [Music] three two one rest come on up that's round one you've got two more rounds slow jog stay moving we'll go back into our high knees and seven are you ready come on let's crank it out three two one here we go [Music] good put your knees right up in front of your hips move around if you can [Music] 15 last half turn it up a little more [Applause] good job let's go let's go five seconds faster four three and rest slow jog plank pulses again now when i'm saying ribs and hips are reaching for each other you want to think here okay here here let's go in three two one reach in slow on the way down good now drop it down to your elbows same thing [Music] nice six five two one come on up and jog for 13 seconds last round of these two are you ready yes we are we've got five four three high knees two one let's go [Music] good arms are moving they're going right past your ribs and your hips okay so make sure you're not going here no crossbody right here that's it 10 seconds let's go three come on two one jog 15 seconds plank pulses all right starting on the elbows let's finish this last round on your elbows if you need to go up high to your hands go there elbows if you can two one we go together [Music] nice work get into it 15 more seconds belly button trying to stay away from the ground [Music] seven good three two one rest beautiful job grab some water and your next cardio move we're moving laterally okay you've got a lateral slide touchdown coming over touch touch okay 15 seconds so if you want to grab water go for it cheers to a great workout right [Music] all right here we go let's get it together three two one come on hands up on the way over nice now remember your intention from the beginning go hard together because we can that's it ten [Music] six five [Music] three two one i'm gonna grab a five pound dumbbell we have mermaid crunches okay let's go into the right glute you're here [Music] three two one let's go your modification is up there as always good nineteen [Music] keep the inner thighs together nine three two one rest good come on up jog in place ten seconds we go back to our slides round two how you doing thumbs up all right three two one let's go [Music] good hips are open hips and chest face the front so make sure you're not going here or crossing okay open open touch ten four three two one come on down you're on your left glute now okay other side open that hand up i want you to think of your palm pulling back this way okay two one let's go you're on the glute [Music] that's it ribs and hips again think about the relationship they go away you want them closer nine three two one and breathe come on up for a 15 second jog and our last round of both of those on the mermaids on the last one we'll go on our back fluttering both legs two one let's go come on keep moving [Music] i'm with you let's go 15. nice job seven [Music] three two one and come on down towel for the back if you need it both arms both legs okay all right three two one let's go if you need to modify it's bent legs okay 15 keep that belly button pull it back hips rotated posterior [Music] three and rest great job grab some water we have mountain climbers and plank pip dips all right so mountain climbers can be slow or quick if you need to modify even further to get off your wrist go right here okay all right let's go down right here three two one and we're off good think about your knees driving under your chest keeping that spine nice and flat good job fifteen [Music] eight seven three two one put that dumbbell out in front of your elbows okay dumbbell here we're going plank hip dips you roll over touch with the top hand over touch over touch okay let's go in two one here we go and if you need to leave that touch out that's fine make sure you get all the way over then reach for it [Music] three two one rest and we're back to the climbers remember i'm always challenging you to think positively about the ones that challenge you the most this challenges me the most so i keep telling myself i like this one i like the challenge and i start to dread it a lot less let's go good job push push push stay moving you've got 14 can you turn it up even more let's go light feet [Music] four three and rest good we're back again get onto your elbows and if you need to modify this don't even worry about the dumbbell okay just go in your elbows hips touch the ground on either side two one let's go good make sure when you're reaching also you don't let your ribs open up here keep them here good five three two one okay last round of those two and hopefully you're feeling those in your serratus a little bit more open your intercostal muscles as well as the obliques last round let's get it three two one come on remember think about the things that challenge you that's making you stronger not making you struggle making you stronger good 15 light feet keep your nose between your wrists seven quicker five four three two one yes last round rock your shoulders out all right let's go seven on the elbows four three two roll it over and reach [Music] good job stay with me for 15. [Music] five three two one and breathe reach your hands out front stretch your shoulders and grab some water come on up great job all right we've got a broad jump or a power jump or your modifications up there to keep it on the ground all right forward jump back pedal you load it up here swing the arms land soft back pedal okay let's go three two one i know come on swing land heel toe even if you're only getting maybe just vertical maybe you're just going here okay that's fine give me that good explosion out of your legs heel toe soft landing [Music] four three two one and lay it down for a canoe flutter crisscross okay so we're on the back feet are crisscrossing you can choose to hold a dumbbell if you would like if not hands can be here two one let's go [Music] good job keep it crunched up 15 14. [Music] six five four three two one breathe back to those broad jumps some of this today is a little preview of what you're going to see in april all right intensity breathing heavy good amount of sweat let's go round two good job come on fifteen [Music] seven two one come on down canoe flutters you can take this with or without a dumbbell the point is you're rolling your hips posterior from here to here and keep them here let's go the lower you get the more you're going to feel it then the rectus abdominis down low now listen you don't have an upper rectus abdominis and a lower rectus abdominus okay you feel it in your low abs just means you're working harder to pull your hips posteriorly your whole rectus abdominis is working thinking six-pack muscle two one breathe all right so just some anatomical clarification there see a lot of people saying how do i get a lower ab i don't select my lower abs nutrition number one but all of this disconnected so we work all of it to make it stronger okay let's go last round of your power jumps learning and leaping here come on keep rocking [Music] good job give me ten [Music] five two one beautiful all right rectus abdominis let's go i'll be that weird trainer calling things by their scientific name no i'm just kidding but just kind of a myth buster there right two one let's go and you feel it more in your lower belly just means you're working on the hip rotation staying posterior and at the same time i'm challenging you here to pull your shoulder blades up meaning you're working on the rib cage kind of tucking and lifting six five three two one and breathe you've got 30 seconds rest we're gonna keep on going so grab water knee to elbow drive okay this can look very freestyle i'm gonna leave this one up to you options options options here we're here we're here okay anytime you're bringing your knee up to the middle that's what we want okay so pick your choice ready two one let's go [Music] good if you're doing one side we're halfway so switch let's go [Music] good five four three two one and breathe just lost a rubber band it's it's happening okay crunch to leg extension all right you're going to come up crunch over your shins one or two legs opens up crunch open ready let's go and if you're choosing just one leg crunch leave the other one over your knee over your hip [Music] [Applause] 10. three two one rest come on back up knee to elbow whatever you're choosing to keep it low impact right here okay 15 seconds in we switch sides three two one let's go good three two and we're halfway switch [Music] legs six three come on two one breathe if you can go a little heavier on that crunch let's go keep it moving keep it crunching okay three two one let's go here and open [Music] and the lower you go so the closer your heels are to the floor the tougher this is meaning to make it harder you go down make it easier go up [Music] three two one breath come on back up let's go knee to elbow final round from the knee to elbow switch it up if you'd like let's go three two one come on [Music] good turn it up you've got five four switch in three two one keep going come on seven four three two one come on down let's crunch it out almost there stay strong [Music] come on i'm with you you're breathing heavy you're not alone me too big deep breath in and exhale crunch let's go [Music] ten [Music] three two one and rest go ahead and grab some water you're doing great they've got 30 seconds rest and one more super set all right superman to pop squat here's what the first one looks like you go down if you can here then put your hands down lift your hips here okay come back superman here okay you need to modify it's right there i'm gonna give you an extra eight seconds here and we'll go in five three two one superman let's go squeeze up flip [Music] come up plant your heels take them wide okay sit back down lots of core involved in this too right eight seven [Music] five two one flip it over four bicycles two jack knives okay one two three four one and two okay we're modified just one leg at a time in your jackknife let's go four here if you're modifying you go here then here okay if you're not keep the legs together [Music] four three two one i know that's hard stay moving flip it back over two more rounds of each come on we can do this five come on i got you three two one superman pop it up and back [Music] six five three two one flip it over four bicycles two jack knives that can look like a lot of different things bicycles can be straight leg your jack knives can be two legs or one leg at a time pick your challenge let's go 15 come on three two one flip right over without stopping let's go come on finish this burn program out like you can remember we said we could then we will finish strong let's go squeeze move [Music] come on don't slow down for seven squeeze four three two one flip it over as soon as you get there we've got nine you can go ahead and go if you can let's go two one come on four and two [Music] push through the burn this is it breathe come on [Music] 12 don't stop do not stop for 10 seconds whatever you're doing don't stop five keep going three one more two one and breathe you've made it to your cool down and you have crushed the burn program come on over hands and knees let's cool it down way to go come on over big deep breath in fill your lungs up nice and wide as much as you can fill them up with air exhale again fill them up exhale walk your hands forward drop your hips down lift your chin up to the sky because you're grateful for your body his ability to work hard oh you're grateful for the decision you made today to choose you right here right now good lift your hips set them back reach forward child's pose and just think about where you were 33 days ago you've completed successfully a whole program working hard doing what you could doing your best and that's all you can ever expect from yourself okay progress is not perfection progress is saying i'm not going to give up lift your heels lift your hips place your heels down on the floor and shift it over side to side to stretch out your calves now listen if this is super tight don't let this be the only time you're stretching that area okay slowly walk back if you're bending your knees before you get to your toes spend more time in that position i want you to feel good i want you to move well great job reach behind your calves pull your chest towards your quads and be proud bend your knees drop your hips just a little bit slowly slowly slowly roll up to the top with your head coming up last let that sweat fall you have earned it cross your arms over your chest oh my gosh every single time i complete a program with you i almost get emotional because it's like we've gone on a journey we're doing our best whatever that looks like whatever life throws at us for what is now 34 days right i am incredibly proud of you i am so so proud of your effort pull your heel to your glute never ever ever think immediately when you accomplish something uh how many of you just did this just now yeah but i missed tuesday yeah but i had to modify today don't do that no more of that okay no more being your own worst enemy you've got to be your number one fan switch it over okay you finished the program check it off we did it i want to see you posting this everywhere because i want you to gratify yourself i want you to accept that it's okay to be proud of yourself it's not only that you're proud when you're perfect you're proud when you're pushing forward with the best of your ability you're proud when you're persistent cross your arms over your chest how many of you were persistent in your actions this month you attempted every day to do your best does that look the same every day definitely not is that more of a mindset than a physical display of everything being checked off yes and that's what we have to understand perfection is not progress is not perfection progress is persistence and your decision to say you know what i'm going to give it my best on the way i'm going to learn from myself what do i tend to do how can i do better at that what habits can i establish not what temporary fixes or what temporary things that you're taking out of your life are what habits can i notice hey i'm always snacking at night maybe i'm not eating enough throughout the day hey i always have a sweet tooth after lunch what can i modify to give me a good source of nutrients and also cure that sweet tooth right or satisfy your sweet tooth learn from yourself are you drinking enough water are you sleeping enough those things tie into how you feel throughout the day and how you perceive your nutrition how hard nutrition is for you sometimes isn't even around the food selection it's you're super tired you're super stressed you're dehydrated you're overworked okay so don't think just because you can't get your nutrition right right now that it is just nutrition is too hard for me look outside of that okay are you stressed are you anxious are you sleeping well are you drinking water lifestyle it's about your health your wellness not just about how many calories you consume okay not just about i've got to fix my sweet tooth maybe but you've also got to fix your happiness okay you've also got to fix your prioritization of yourself so let's continue to do things like that okay healthy is not just calories in calories out healthy is are you happy are you thriving are you motivated are you pushing yourself to be a better version of you and the workouts i believe it starts with fitness and then we tend to get confidence and then we tend to live a little bit a little bit better in terms of our wellness okay focus on the whole picture okay what can you do next after this it says i am treating my body like i care that it is well i'm treating my mind i'm eating well i'm moving more than just in my workout a day i'm going for a walk to mentally get some clarity right get some alone time whatever you need know that all these things that are attributing to your day need to be adding to your wealth bank okay so i love you i will see you back here tomorrow i have a fantastic stretch for you that is a 10 minute mobility 10 minute foam roller so if you have your foam roller pull it out for tomorrow and then we'll start that april shred program on monday make sure you check everything out in the description below and i will see you there have a great day congrats on finishing your burn program we crushed it i'll see you tomorrow [Music] you

Channel: Sydney Cummings

Views: 146,305

Rating: 4.9853225 out of 5

Keywords: hiit, sydney, sydney cummings, cummings, strength, at home workout, hiit workout, sydney cummings cardio, workout, home workout, cardio hiit, full body, total body, fitness, full body workout, motivation, interval training, womens health, female fitness, cardio workout, cardio, hiit cardio, hiit training, at home hiit workout, hiit workout at home, quick cardio warm up, amrap workout, full body workout at home, full body workout at gym

Id: PD0J5TWSbhQ

Length: 37min 15sec (2235 seconds)

Published: Sat Apr 03 2021