30 Minute Full Body Bootcamp Workout | STF 2023 – Day 11

Welcome to SUMMERTIME FINE 2023 DAY 11! 54 Workouts left in our program! All fitness levels are welcome for this workout and you don’t need any equipment! SUBSCRIBE to the channel and share this workout when you’re done!

Grab your May 2023 Summertime Fine 2023 Workout calendar HERE! https://shop.royalchange.fit/products/summertime-fine-tier-1-may-2023-workout-stretch-calendar

This workout is such a great intro to the week as it truly is a workout that all fitness levels can rock at your own pace. We will work for 2 rounds of each exercise for 60 seconds each and we will be operating in supersets so there will be no rest between the exercises until after you complete them both. After those 2 minutes of work we will have a 15 second break and after the second round of those two moves you will have a one minute break. Grab water, watch for what’s next, and work hard!!

The Workout:
Intro 0:00-1:11
Warm up: 1:12-4:20
Squat and Press Superset 4:30-8:34
REST 8:35-9:21
RDL and High Pull 9:22-13:36
REST 13:37-14:20
Reverse Lunge and Curl 14:21-18:35
REST 18:36-19:20
Split Squat and Lateral Raise 19:21-23:35
REST 23:36-24:20
Plank Row and Snatch 24:21-30:50
Cool Down and Motivation 30:51-34:02

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27 Replies to “30 Minute Full Body Bootcamp Workout | STF 2023 – Day 11”

  1. What a great way to start the week!! Let's go Week 3!!!

  2. Unilateral shows me where I start to just toss the weights. More burpees???? Did them with a smile on my face…mostly!

  3. Anyone else still sore/fatigued, well, everywhere even after rest day?! Still crushed it though, STF 2023 ????????

  4. Hurt my back on day 4 but felt up to doing today's workout and so glad I did! Modified a lot but have missed these workouts!

  5. This was super fun!!!!! I’m loving the variation and music! Keeps me super focused!!!❤

  6. awesome workout I almost gave up when the burpees was up I pulled through it <3

  7. Oh my goodness – that really challenged me mentally – i really had to concentrated!!

  8. LOVE unilateral!! Trying to get my glutes evenly trained bc for some reason my LEFT one is stronger?!?

  9. I’m now 52 and have been doing your workouts daily since 2019 and really enjoyed todays! The music selection has been great during this new month!!! Luv it!❤????

  10. Sydney, I love you too!!! But that Finisher, OH MY WORD!!!! I didn't leave and I didn't stop!! My goal is CONSISTENCY ????????!!! THANK YOU FOE BEING A CONSTANT MOTIVATOR!!

  11. Just crushed this with my BF who is five hours away thanks to zoom screen sharing! Thanks Sydney!

  12. Thankful for another great workout! Missed out on 10 mins from Saturday so I added that to the end today- WOWZA! Arms getting real toned today!

  13. Good one, loved that last exercise. Super tough, but felt so good to finish it. Thank you Sydney!

  14. Big day for me today- this time last year I could barely do a push-up and couldn’t lift my right arm above hip level thanks to a painful shoulder injury that was not healing correctly. Thanks to my great physiotherapist at Ivy I got to a place in December where I could finally do a few 5 pound shoulder presses without pain, so in Jan I decided I would start working out with Sydney again (even though for the most part I could only do body weights and very light weights with my arms). 4 months in my set of adjustable weights came in and today l found I can lift a 20lb weight above my shoulder safely! Thanks Sydney for helping me get my mobility and strength back!

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