40 Minute Full Body Bodyweight Workout | Fit & Strong At Home - Day 24

what's up guys it's sydney and this is your 40 minute full body body weight workout so grab your mat let's get started [Music] what's up guys welcome to your 40 minute body weight workout we're gonna hit the full body today and trust me i know we really rocked our upper body yesterday so won't be too much arms mostly legs abs and full body compound moves okay make sure you have some water and a sweat towel and as i mentioned no equipment needed i do pull my jump rope in and i have it laid back here under my dumbbell rack so i pull that in a little bit later into the workout probably the last quarter of the workout and good news today every single exercise is one exercise one time through so you won't see any repeats we're gonna go top to bottom 40 seconds of work 20 seconds rest okay so lots of variety i know you guys are going to love this workout go ahead and give me a thumbs up if you're ready and we'll jump right into the warm-up with arm crosses in three two one let's go good take your time here thumbs point up to the ceiling [Music] there you go make sure you're showing up whether you're motivated or not i'm so proud of you for being here this is a big deal okay the decision to be here is bigger than being in the mood and showing up all right hands at your chest heels to glutes so glad you chose this time for yourself today so glad you chose me to work out with three two and one hands right at your chest now take it down nice and slow into a squat and stand good pay attention to your feet make sure they're even make sure you're pushing up through both legs good job two more and great work come on down reach to the floor hinging it down shift your hips left and right a little bit of hip mobility definitely some hamstring stretching good job walking out to a down dog arms around just a little bit further heels are down same thing left to right with your hips and now we'll get into the calves a little bit good work swing your left foot up right foot back dip it down good come up and switch [Music] nice work big push up nice straight legs walk it into the middle okay hand swings outside to your opposite foot over over [Music] three two one and slowly roll it back up in the middle great job let's go ankles rolling out just a little bit okay you can go circles come up onto your toes good job lots of variety today i know you guys are going to love this workout same thing with the wrists [Music] good last one twist right here [Music] beautiful core is nice and active right five four three two one all right your first exercise squat knee drive twist right here okay come with me in four three two one let's go squat up twist down up twist [Music] remember just one time through each exercise [Music] chest up good work come on get your core working tried to warm it up just a little bit in that warm up chest turns over [Music] good job seven six three two one perfect next move lateral lunge tap out to the right okay right leg goes out you tap tap tap tap come in halfway go all the way back out okay stay down stay moving stay low four three two let's go tap here good and your butt keeps going back it comes halfway forward and then back again [Music] good i'm getting my arms involved a little bit here with a crossbody touch and then pulling right up in the middle good last 20 come on low push push we've got 12 [Music] 7 six three two one good job same thing to the other side okay just so you're clear we're going back touch with a twist tap in here so i don't come all the way up just right here down middle ready all right swing it over to the left three two one let's go good if you need to stop here for longer then go out stop go out that's fine you can hear me already getting my heart rate up right breathing heavy a little bit good work heel is down [Music] that's it keep moving stay low ten nine [Music] five four three two one have a seat good job left leg was just working we sit down and now your right leg is working okay so right leg bridge it up touch left hand to right toe sorry left to left left or right okay right leg is bridging come up touch the other toe ready let's go bridge touch back down [Music] good hold that bridge especially when you reach over and cross make sure you don't reach over cross and let this glute go down [Music] [Applause] [Music] good maintain the bridge the whole time [Music] [Applause] beautiful four three two one rest and we switch bridging with the left leg left arm right toe it's a lot going on there [Music] okay so left leg bridges if you're not ready for that crossbody touch just lift your other leg ready let's go good you want to stabilize through the bridge [Music] [Music] great job the foot is flat on the other side [Music] great job up almost there three two one bicycles come on down nice and flat you're gonna go bicycles three and pause okay so one two three crunch one two three crunch okay three little paws with a little crunch two one let's go [Music] good work twist hold the twist a little crunch good come on have fun with this workout today 12 more seconds let's go five four two one flip it over into a down dog position we're gonna go down dog plank hop up okay watch here down dog plank pop up back to the plank up with your hips down with your hips hop or step up hop or step back okay let's go in two one here we go up and plank pop and plank [Music] i really want you to pause at each plank up [Music] good you'll notice i'm not just flying up and back right i'm not going here okay plank hop plank keep it up four three two one rest now turn on to your left hip okay drop your left hip to the floor right leg is back you're gonna bridge inner thigh lift if you can crunch to that inner thigh lift okay if not just keep it right here for the modification let's go all right start it out here flat foot if you can [Music] 20 seconds feeling this in your arm and in your leg me too this arm over here is like come on seven six lift it up lift it up four three two one yes [Music] now switch it over great job all right bridge with that left right leg lifts if you can cross it down okay hand here you ready you're doing great three two one let's go good get situated then add the cross if you can still make sure you're not coming in here i still want this inner thigh [Music] working great job 12 7. four three two one rest and we're going to hit one more exercise then take our first 40 second break okay leg raises left right both you've got options here okay we're going to hover left right and both if you want to modify this take it from the top left right and both okay one leg one leg in both legs let's go good job come on this first probably two-thirds of the workout more strength total body strength and then we'll hop into some cardio in that last third [Music] six five [Music] two one and rest you've got 40 seconds rest grab some water great job [Music] okay breathe deep we're gonna go skater hops okay options to stay on the floor of course or add a little hop to it okay arms are going to cross to your opposite toe okay you can choose to stand over my inner thighs were like whoa okay stand or hop four three two let's go good job and if you're standing you're up and twist up twist okay i still want that core involved [Music] 14 13. [Music] good job eight seven four three two one beautiful 20 seconds to rest and we go into one more cardio move then we'll go back to a couple strength moves punch jacks up up forward forward you've got options higher impact is here lower impact is here okay two one two go up and then two forward you're modifying up and up forward and forward give me good punches let's go have fun with this come on [Music] last 20. [Music] perfect job here's your core tight okay good keep those ribs pulled in right here make sure you're not arching three two one good job frog pumps and frog sit-ups are your next two moves so come on down frog butterfly just meaning the soles of your shoes are together okay edges of your feet are on the floor we start with the pumps for the glutes right here okay let's go together three two one right here go go good and you don't need to have your hips way up above your face or super super arched i just need you to squeeze hard good think of your glutes connecting underneath and they're fighting against each other who could squeeze the hardest left or right not really but maybe if you think that way they'll squeeze harder put your glutes in competition with each other who knows where that metaphor came from four three two one and rest your next move is the same position for your legs sit up style if you're not ready for that throw the regular heels down sit up okay roll it up here this is a little bit more difficult with this open hip concept so reach diagonal up and then come here let's go make sure you're not immediately just reaching for the floor good just has to come up first and then [Music] forward good work good come on 12 seconds 10 9. four three two one and we've got another cardio move before we take our first and last one minute rest okay lateral shuffle and a burpee at the end you've missed the burpees i can feel it i can feel it in your soul lateral shuffle down you've got options jump back jump all the way down come back up keep on going two one let's go good and if you don't have a ton of room shuffle down turn come right here shuffle back right here turn okay i know that feeling that's how our whole first two years of the studio were so i get it i'll just do our best with what we have where we are each day come on 13 [Music] 12. five four come on three two one rest great job we've got a one minute rest here we're officially halfway through our exercises 15 down 15 to go okay we'll have a couple more breaks in here like a 40 second break and then we'll cool it down of course [Music] grab some water you're doing great okay next move you still got 25 seconds so no rush squat down tap and hop reach options here squat touch overhead reach if you can add that jump in same exact move sit pop sit hop okay jump or not you're gonna sit full extension eight seconds i know the minute went fast here we go four let's finish it out three two one come on good arms come right up by your head you reach sit sit up make sure you're not bending up notice the difference in this and this we need this good last 20. [Music] keep that butt going down 12 11. come on five four three two one jackknives come on down to the floor i told you i'm going to keep switching it for you and you're doing great abs again arms your eyes and an x you come up opposite toe modification opposite knee crunch 4 3 two ready let's go make this tougher by hovering your feet here good job 14 13. [Music] seven six [Music] two one and rest great job lunge and dead lift with the right leg out front okay right leg out front hands are here you're gonna take it down straighten dead lift back if you can down straighten dead left back if not you're hinging here so back leg stays or it floats it's up to you where you're at today okay so right leg out front three two one let's go down and up hinge here or float here lunge float [Music] good keep everything nice and tight good come up on top the front heel then hinge that's it work hard with me four three two one yes good job ten seconds we're going right into the other leg i know you know how to do this one by now four three two left leg out front let's [Music] go [Music] good job come on hips are forward chest is forward nice and flat [Music] that's the main reason i like my hands up beside my ears i can make sure everything is straight [Music] good job come on focus here six five four good job three two one beautiful mountain climbers are next you've got 40 seconds rest here then we'll go into mountain climbers and scissor chops we're moving into a little bit more of the constant cardio here [Music] okay [Music] so if you're sweating already throw that sweat towel down over where your face is gonna be mountain climber options you got just the drive okay or you speed it up and we're going in seven seconds i know you love mountain climbers as much as i do four three two one let's get it 40 seconds right here now i try to take my mind elsewhere on these mountain climbers so think about your technique right now shoulders elbows wrists are they stacked okay if you're in a tp position they are not pull it down and then think of your spine can you sit a bowl of soup on your butt right now side to side i know it's moving but make sure up and down it's not here spine is flat abs are pulled in you've got eight more seconds seven six come on three two one beautiful walk your hands back to your feet oh a little hamstring stretch there great job we're going to be using the hamstrings in your scissor chops next hands are here beside your head straight leg pull pull pull okay i want you not thinking about kicking what you're thinking of pull pull ready let's go pull down down down straight legs good i want you in total control of your hamstrings and your core so you're not here okay here pull good this is great for all my runners you need this turnover speed right pull pull pull pull six five good job four three two one and clap under skips okay so you're here options low impact right here still moving quickly high impact can be here or here still touching fingers underneath so if you hop quick like that make sure there's contact in three two one let's go [Music] and make sure if you're trying to do it quickly abs aren't here you're here pull it in so your hip flexors can lift your legs quickly you start leaning back it's going to get sloppy keep it tight [Music] 15. great job guys come on five two one ah great job now we move into lateral kicks just the right side okay [Music] touch down with the right leg and then kick it out to the side so you're here here ready two one let's go [Music] and you can add a punch to it if you would like [Music] okay if you want to step this up a little bit the hop option is there okay [Music] good anyone else feel a good little shake out on these i definitely do ten five four two one same thing left leg goes to the side right after this we go into some jump rope okay so 10 seconds if you have a rope you have the cordless ropes you just want to go right here that's right after your left side kicks which are in three two one let's go [Music] good keep your core in control knee heel knee heel okay make sure it's not just a straight leg lift out extension okay good job last 20. [Music] focus on the spot on the wall come on kick kick ten good nine eight four three two one let's jump rope or hop with me are you ready same exact movement if you don't have a rope hands are doing circles you're hopping two inches off the ground ten seconds if you slap yourself in the leg come right back in there's no worries ready two one let's get it relax your shoulders here on your toes bend your knees just a little everything is stacked shoulders ribs hips knees toes if you have a marker in both your hands you're just drawing circles 20 seconds good job keep spinning as soon as it crosses your vision hop hop hop nine good job this won't be the last time the jump rope shows up today so four three two one good work 40 seconds to rest grab some water [Music] it's a lot of cardio from here on out so breathe okay i don't want you going and then forgetting to breathe for the whole 40. every rep have a rhythm okay next one is three knee drivers per side options low impact is here high impact that's here okay three and three just keep rotating and five i know we're already done with the rest two one let's go for three switch pull pull pull switch feel free to make it scoot if you want or stay right here it's up to you come on pull pull like you're grabbing something from the ceiling putting it right down on top of your thigh 20 seconds breathe nine eight two one x jumps our next wide feet okay you're reaching down opposite toe come up x opposite x without the jump opposite calf raise opposite calf raise four three two one reach across both hands up like just the y and the ymca why why good job little twist see if you can get full extension too everything here here here all the way up not here 20 seconds come on eight seven five four three two one yep there we go hook hook ceiling punch ceiling punch okay you're taking your hands left hip comes through right punch punch left right right across your chest level hip and toe come with it ready let's start with your left two one you can go up up or you can go hop hop okay hook hook [Music] [Music] three two one beautiful okay forward lunge to knee drive [Music] you're walking it out okay forward you have options here or here step it back and switch so knee drive at the top jump or stay right on the floor let's go forward up step it back switch legs or if you have room keep walking okay it's up to you [Music] good job five three two one almost a wipeout good job okay 40 seconds rest we've got three exercises left okay last rest period right here until we have our 20s in between the last three okay we start at six minutes left on the clock if you're watching if not you've got 20 seconds first move two times the bottom half of a burpee two times the top of the burpee so you're going here one two up one two okay let's go together in two one step it back one two stay here one two keep rocking [Music] and if you wanna go to the floor you can okay burpee pause burpee pause up and up come on 20 seconds eight seven come on four three two one 20 seconds rest two forward kicks two jumping jacks two squat jumps you've got kick kick move it into the middle jack jack squat squat shuffle back down kick jumping jack squat ready let's go kick kick move jack jack move squat squat shuffle back shuffle down good work come on [Music] nine eight seven four three two one your last minute is jump rope if you don't want to do jump rope choose to do anything else you did today you've got one solid minute 60 solid seconds jump rope if you want if not pick the one that you like the most today give me a hard 60 seconds finish strong let's go in two one come on now i let you know i'm here with you but this is all up to you 60 seconds you determine what you're going to get out of this workout 60 seconds hard come on first 15 is done can you turn it up anymore yes me too let's go [Applause] come on don't slow down last 30 right here come on go harder if you can i need you to know in 24 seconds that you gave everything you had to this workout come on 15 14 go harder right here it's your time this is for you all for you go go go four two one and breathe you have made it to your cool down [Applause] beautiful work stay standing with me right here big deep breath in let it go it's okay if you spit big deep breath in one more time big deep breath in pull that left arm across your chest continue filling up your lungs here okay i want you to stay upright head is up we haven't done a little bit of cardio in a while so keep your head up good work cross it over great job today i'm so proud of you i want you to always know you can do this if everything else in your life is going wild right grab onto your left toe heel to glute pull the belly button in everything else in your life is going wild you feel like okay i've lost control of that situation the situation is getting to me there's something that happens in your mind when you choose go ahead and switch legs to move your own body and you get into this zone where it's my job to pull you in captivate you for 40 minutes today and take you to this place where you're just relying on yourself and you're just doing this for yourself and you're tuning everything else out and you're pulled in right here saying this is for me this is what i deserve this makes me feel great makes me feel strong it challenges me and i know i step up to the plate and the challenges i can get through that next challenge too especially in these no repeat workouts open and cross your arms for me if you know you have one round of everything to do mentally i think it really keeps you in check now can't do a no repeat workout every day because progressive overload we got to get stronger but workouts like this we have to make sure you're doing it for you okay you're doing all of this hands on your hips take them back for you nobody else this is your time and if you're doing it with a friend you're doing it for your relationship with your friend with your family member slowly roll it up okay if you're working out with someone right now go ahead and give them a thumbs up nice work i'm so glad you guys choose to work out with me i don't take that for granted every day i hope you know that good back down again i do not take this time your time for granted i appreciate you every single day showing up here and in a weird turn of events you motivate me to show up every day to be my best self okay i know that if you're showing up i can show up and i hope you feel the same way for yourself if i can show up you can do it for yourself okay take into account everything else that's going on yes i don't just lose responsibility of everything but know if you can fit in a pocket of time for yourself every day you've got the best chance at control over your lifestyle over your mind over your wellness in general okay you'll handle things better better you'll handle stress better you'll handle emotions better you will handle all these things in a much different way than if you were not doing something for yourself each day is that taking a run is that going for a walk is that working out with me i hope it's one of those three i hope it's something where you just detach from responsibilities and you come in here and say you know what this is for me i deserve this and maybe other areas of my life i don't feel totally confident totally worthy totally enough which you are but even in this workout i want you to show up no matter how you feel and do what you can with what you have where you are today and you are without a doubt 100 benefiting from this okay you're becoming the best version of yourself within your day okay you'll handle things better you will approach things differently you will think differently for yourself for your family for your community okay it just turns into who you are as a person and when you're focused on health and happiness and strength and your wellness who you are and who you present yourself to be it's a totally different version of you and i wholeheartedly believe it is fully the best version of you okay so don't stop doing these things for yourself don't give up on yourself when things get hard when things get heavy when things get emotional when things get to be oh my gosh it's building up and it's too much don't give up on you you are the person that's getting you through everything and so far in your life you've come through everything okay you have a total survival rate of everything that you've come through right don't forget that you've gotten through a lot you will get through a lot in the future don't doubt yourself okay do this for you and know that you are capable i'll be here every single day pushing you pushing myself together we are going to do this for ourselves okay us our worldwide team team royal change all over the world i'm so proud of you and i hope you're proud of yourself guys i'll be back here tomorrow for you just like every single other day if you haven't already take a quick second to show the channel some love in any way that you can by liking the video subscribing to the channel and turning the bell notification on or commenting below and then share the channel with a friend who you think might benefit i love you i'm so proud of you and i'll see you back here tomorrow bye guys [Music] yes

Channel: Sydney Cummings

Views: 184,075

Rating: 4.984127 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, cardio and abs, hiit cardio, hiit training, at home hiit workout, hiit workout at home, quick cardio warm up, body weight workout, body weight training at home, no equipment workout

Id: aGjofBfioOI

Length: 43min 39sec (2619 seconds)

Published: Sat Oct 24 2020