30 Min Strength Training for Busy Women | EVERYDAY STRONG DAY 7 скачать в хорошем качестве

30 Min Strength Training for Busy Women | EVERYDAY STRONG DAY 7

This 30-minute full body strength workout turns up the intensity with shorter work and rest times to challenge your muscles under fatigue. One smart circuit, three rounds, and every major muscle group trained with focus and fire. #weighttraining #strengthtraining #garagefitnessgirl _______________________________________________________________ W OR K O U T Complete each round as follows: R1: 30s / 15s R2: 25s / 15s R3: 30s / 15s Focus: Clean, powerful reps with heavier loads — intensity with fatigue I used a set of 6kg/12.5 lbs, 8kg/17.5 lbs, 10kg/22 lbs, 12.5kg/27.5 lbs, 1 x 17.5kg/38.5 lbs + 1 x 20kg/45 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. _______________________________________________________________ Round 1 1️⃣Hip Thrust | 17.5kg/38.5 lbs 2️⃣Unsupported Chest Press | 10kg/22 lbs 3️⃣Lateral Step-Up (L) | 10kg/22 lbs 4️⃣Lateral Step-Up (R) | 10kg/22 lbs 5️⃣Chest-Supported Row | 10kg/22 lbs 6️⃣Arnold Press | 8kg/17.5 lbs 7️⃣O’head Tri Ext | 10kg/22 lbs 8️⃣Crossbody Curl | 6kg/12.5 lbs . Round 2 1️⃣Hip Thrust | 20kg/45 lbs 2️⃣Unsupported Chest Press | 12.5kg/27.5 lbs 3️⃣Lateral Step-Up (L) | 12.5kg/27.5 lbs 4️⃣Lateral Step-Up (R) | 12.5kg/27.5 lbs 5️⃣Chest-Supported Row | 12.5kg/27.5 lbs 6️⃣Arnold Press | 10kg/22 lbs 7️⃣O’head Tri Ext | 12.5kg/27.5 lbs 8️⃣Crossbody Curl | 8kg/17.5 lbs . Round 3 1️⃣Hip Thrust | 17.5kg/38.5 lbs 2️⃣Unsupported Chest Press | 10kg/22 lbs 3️⃣Lateral Step-Up (L) | 10kg/22 lbs 4️⃣Lateral Step-Up (R) | 10kg/22 lbs 5️⃣Chest-Supported Row | 10kg/22 lbs 6️⃣Arnold Press | 8kg/17.5 lbs 7️⃣O’head Tri Ext | 10kg/22 lbs 8️⃣Crossbody Curl | 6kg/12.5 lbs . Ab Finisher  2 x (40 secs work/10 secs rest) 1️⃣Bear Hold 2️⃣Bicycle Crunch 3️⃣DB Reach Sit-Up | 6kg/12.5 lbs 4️⃣DB Russian Twist | 6kg/12.5 lbs _______________________________________________________________ EVERYDAY STRONG: Your 4-Week Strength & Conditioning Program Welcome to EVERYDAY STRONG, a full-body strength and conditioning series designed to help you build muscle, improve performance, and feel stronger week by week—all from home, using just dumbbells, a bench, and a booty band. Each week, you’ll get: ✅ 3 Full Body Strength Workouts (on the Garage Fitness Girl Lifts channel) ✅ 1 Optional Conditioning or HIIT Workout (on the main Garage Fitness Girl channel) How It Works: 🔷 Strength Wave Format – Each circuit is performed for 3 rounds, but the work time shifts to help you get stronger each week. Round 1 = controlled and focused Round 2 = heavy and powerful Round 3 = moderate and high-effort This wave-like structure helps you safely lift heavier and progress without burnout. 🔷 Time-Based Circuits – All workouts are follow-along and time-based, so you can go at your own pace and challenge yourself based on your strength level. 🔷 Finish Strong – Each workout ends with a targeted finisher (abs, glutes, or cardio) to increase results and keep things interesting. For Best Results: 💪 Do the Strength Workouts – Aim for 3 workouts per week to build muscle and improve definition. Add the 4th HIIT/conditioning workout if you want more intensity or calorie burn. 🚶‍♀️ Walk Daily – Move your body outside your workouts. Even a 30-minute walk boosts energy, fat loss, and recovery. 🍽️ Track Your Intake – You don’t need to track perfectly. Just get in the habit of planning meals, recording what you eat, and prioritizing protein. 📓 Progress Over Perfection – Use weights that challenge you. Try to lift heavier in round 2, even if it’s just for a few reps. ________________________________________________________ Strength isn’t about doing more — it’s about doing better. Let’s build it, one workout at a time. Let’s get EVERYDAY STRONG. 💥 _________________________________________________________ 🤳S  O C I A L S Website: https://www.garagefitnessgirl.com YouTube:   / @garagefitnessgirl   Instagram:  / garagefitnessgirl   Like the music? Find my playlist with the music I've used here: https://share.epidemicsound.com/ayddb... And, if you sign up to Epidemic Sound through the playlist link, you'll get 7 days for free! For more videos like this daily strength training workout at home make sure to hit subscribe and tick the notification bell so you never miss another weight training workout at home or weight training workout for women    / @garagefitnessgirllifts   New Videos every: Monday, Wednesday, Friday Subscriber Count:12,033 D I S C L A I M E R This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk