composer require fusonic/sulu-sync
With a healthy Sulu installation, install this bundle and add it to your AbstractKernel.php:
...
new Fusonic\SuluSyncBundle\FusonicSuluSyncBundle(),
...
In sulu-standard, the console file is in the app folder.
In sulu-minimal, the console file is in the bin folder.
To export contents, use (app|bin)/console sulu:export.
To import contents, use (app|bin)/console sulu:import <host>. Downloading assets might take a while, depending on the size of the uploads directory.
To import everything but uploads, use (app|bin)/console sulu:import <host> --skip-assets. This will speed up the import.