{"id":1438,"date":"2026-06-10T07:53:06","date_gmt":"2026-06-10T07:53:06","guid":{"rendered":"https:\/\/kensmartips.com\/hairloss\/?p=1438"},"modified":"2026-06-10T07:53:06","modified_gmt":"2026-06-10T07:53:06","slug":"sculpt-lean-legs-round-glutes-in-30-minutes-major-burn","status":"publish","type":"post","link":"https:\/\/kensmartips.com\/hairloss\/?p=1438","title":{"rendered":"Sculpt Lean Legs &amp; Round Glutes in 30 Minutes! MAJOR BURN!"},"content":{"rendered":"<p><iframe loading=\"lazy\" width=\"480\" height=\"270\" src=\"\/\/www.youtube.com\/embed\/sLEfHVsPux4\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>Grab the Summertime Fine Program TIER 2 CALENDAR HERE! https:\/\/shop.royalchange.fit\/collections\/workout-calendars<\/p>\n<p>In today&#8217;s workout we are performing supersets of each exercise so you have three rounds of every exercise before moving on to the next one. Make sure you are getting close to failure in each working set so you get the most out of this workout! Grab your glute resistance bands for this one to really hit your glutes!<\/p>\n<p>Make sure you subscribe to the channel and give the video a thumbs up to lock in your crushed workout and stay committed to crushing your goal this summer! <\/p>\n<p>WORKOUT FORMAT<br \/>\n\u2022 Warm Up<br \/>\n\u2022 45 seconds of work<br \/>\n\u2022 15 seconds rest<br \/>\n\u2022 9 exercises<br \/>\n\u2022 Cool Down<\/p>\n<p>Exercises:<br \/>\nSumo RDL<br \/>\nSingle Leg RDL<br \/>\nStep Ups<br \/>\nGlute Bridges<br \/>\nBand Squat Pulse<br \/>\nBanded Squat Walk and Hop<br \/>\nHamstring Curls<br \/>\nFire Hydrants<br \/>\n3 Minute Plank Finisher<\/p>\n<p>SHOP AND PROMO CODES:<br \/>\nRoyal Change Apparel: https:\/\/shop.royalchange.fit\/collections\/apparel<br \/>\nSydney Squad community: https:\/\/royalchange.fit\/sydneysquad<br \/>\nGHOST supplements: https:\/\/www.ghostlifestyle.com\/SYDNEY<br \/>\nAmazon Store: https:\/\/www.amazon.com\/shop\/sydneycummings<\/p>\n<p>LET&#8217;S STAY CONNECTED:<br \/>\nWebsite: https:\/\/www.royalchange.fit<br \/>\nInstagram: https:\/\/www.instagram.com\/sydneycummings_<br \/>\nTiktok: @sydneycummings_<br \/>\nFacebook: https:\/\/www.facebook.com\/sydneycummingsfitness<\/p>\n<p>MB018VZXMDFTQLR<br \/>\nMB01EXHFJZ9VOLF<br \/>\nMB01N1HVIIX7FPO<br \/>\nMB01IDINBJEI4A3<br \/>\nMB01S5LIVQQ50IZ<br \/>\nMB01UV7JZXC6JNJ<br \/>\nMB01NIGZH0REMYT<br \/>\nMB01ZR8SBF0PWHG<br \/>\nMB016E8WSXPVNIS<br \/>\nMB01MENO8RRQN47<br \/>\nMB018F5PGVYYZGB<br \/>\nMB01HL8U38DK3HJ<br \/>\nMB01YMZFJN9FTYZ<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Grab the Summertime Fine Program TIER 2 CALENDAR HERE! https:\/\/shop.royalchange.fit\/collections\/workout-calendars In today&#8217;s workout we are performing supersets of each exercise [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":1439,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1438","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/kensmartips.com\/hairloss\/?p=1438\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sculpt Lean Legs &amp; Round Glutes in 30 Minutes! MAJOR BURN! - HAIR LOSS\" \/>\n<meta property=\"og:description\" content=\"Grab the Summertime Fine Program TIER 2 CALENDAR HERE! https:\/\/shop.royalchange.fit\/collections\/workout-calendars In today&#8217;s workout we are performing supersets of each exercise [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/kensmartips.com\/hairloss\/?p=1438\" \/>\n<meta property=\"og:site_name\" content=\"HAIR LOSS\" \/>\n<meta property=\"article:published_time\" content=\"2026-06-10T07:53:06+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/kensmartips.com\/hairloss\/wp-content\/uploads\/2026\/06\/ytb_thumb-4.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"480\" \/>\n\t<meta property=\"og:image:height\" content=\"360\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"https:\/\/kensmartips.com\/hairloss\/#website\",\"url\":\"https:\/\/kensmartips.com\/hairloss\/\",\"name\":\"HAIR LOSS\",\"description\":\"Keep the hair you have\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/kensmartips.com\/hairloss\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/kensmartips.com\/hairloss\/?p=1438#primaryimage\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/kensmartips.com\/hairloss\/wp-content\/uploads\/2026\/06\/ytb_thumb-4.jpg\",\"contentUrl\":\"https:\/\/kensmartips.com\/hairloss\/wp-content\/uploads\/2026\/06\/ytb_thumb-4.jpg\",\"width\":480,\"height\":360},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/kensmartips.com\/hairloss\/?p=1438#webpage\",\"url\":\"https:\/\/kensmartips.com\/hairloss\/?p=1438\",\"name\":\"Sculpt Lean Legs &amp; Round Glutes in 30 Minutes! MAJOR BURN! - HAIR LOSS\",\"isPartOf\":{\"@id\":\"https:\/\/kensmartips.com\/hairloss\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/kensmartips.com\/hairloss\/?p=1438#primaryimage\"},\"datePublished\":\"2026-06-10T07:53:06+00:00\",\"dateModified\":\"2026-06-10T07:53:06+00:00\",\"author\":{\"@id\":\"\"},\"breadcrumb\":{\"@id\":\"https:\/\/kensmartips.com\/hairloss\/?p=1438#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/kensmartips.com\/hairloss\/?p=1438\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/kensmartips.com\/hairloss\/?p=1438#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/kensmartips.com\/hairloss\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Sculpt Lean Legs &amp; Round Glutes in 30 Minutes! MAJOR BURN!\"}]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/kensmartips.com\/hairloss\/?p=1438","og_locale":"en_US","og_type":"article","og_title":"Sculpt Lean Legs &amp; Round Glutes in 30 Minutes! MAJOR BURN! - HAIR LOSS","og_description":"Grab the Summertime Fine Program TIER 2 CALENDAR HERE! https:\/\/shop.royalchange.fit\/collections\/workout-calendars In today&#8217;s workout we are performing supersets of each exercise [&hellip;]","og_url":"https:\/\/kensmartips.com\/hairloss\/?p=1438","og_site_name":"HAIR LOSS","article_published_time":"2026-06-10T07:53:06+00:00","og_image":[{"width":480,"height":360,"url":"https:\/\/kensmartips.com\/hairloss\/wp-content\/uploads\/2026\/06\/ytb_thumb-4.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_misc":{"Est. reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebSite","@id":"https:\/\/kensmartips.com\/hairloss\/#website","url":"https:\/\/kensmartips.com\/hairloss\/","name":"HAIR LOSS","description":"Keep the hair you have","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/kensmartips.com\/hairloss\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"ImageObject","@id":"https:\/\/kensmartips.com\/hairloss\/?p=1438#primaryimage","inLanguage":"en-US","url":"https:\/\/kensmartips.com\/hairloss\/wp-content\/uploads\/2026\/06\/ytb_thumb-4.jpg","contentUrl":"https:\/\/kensmartips.com\/hairloss\/wp-content\/uploads\/2026\/06\/ytb_thumb-4.jpg","width":480,"height":360},{"@type":"WebPage","@id":"https:\/\/kensmartips.com\/hairloss\/?p=1438#webpage","url":"https:\/\/kensmartips.com\/hairloss\/?p=1438","name":"Sculpt Lean Legs &amp; Round Glutes in 30 Minutes! MAJOR BURN! - HAIR LOSS","isPartOf":{"@id":"https:\/\/kensmartips.com\/hairloss\/#website"},"primaryImageOfPage":{"@id":"https:\/\/kensmartips.com\/hairloss\/?p=1438#primaryimage"},"datePublished":"2026-06-10T07:53:06+00:00","dateModified":"2026-06-10T07:53:06+00:00","author":{"@id":""},"breadcrumb":{"@id":"https:\/\/kensmartips.com\/hairloss\/?p=1438#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/kensmartips.com\/hairloss\/?p=1438"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/kensmartips.com\/hairloss\/?p=1438#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/kensmartips.com\/hairloss\/"},{"@type":"ListItem","position":2,"name":"Sculpt Lean Legs &amp; Round Glutes in 30 Minutes! MAJOR BURN!"}]}]}},"_links":{"self":[{"href":"https:\/\/kensmartips.com\/hairloss\/index.php?rest_route=\/wp\/v2\/posts\/1438","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kensmartips.com\/hairloss\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kensmartips.com\/hairloss\/index.php?rest_route=\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/kensmartips.com\/hairloss\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1438"}],"version-history":[{"count":0,"href":"https:\/\/kensmartips.com\/hairloss\/index.php?rest_route=\/wp\/v2\/posts\/1438\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kensmartips.com\/hairloss\/index.php?rest_route=\/wp\/v2\/media\/1439"}],"wp:attachment":[{"href":"https:\/\/kensmartips.com\/hairloss\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1438"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kensmartips.com\/hairloss\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1438"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kensmartips.com\/hairloss\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1438"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}