All-Standing Full Body Strength to Build Lean Muscle скачать в хорошем качестве

All-Standing Full Body Strength to Build Lean Muscle

Lose fat, build muscle and get stronger with simple, sustainable training that actually works. PAID THINGS: 💪 Join my Inner Circle - ad-free workouts + extra sessions for the die hards    / @garagefitnessgirl   📱 My Workout App — structured strength programs for home + gym that actually work https://my.playbookapp.io/penny-barnshaw FREE THINGS: 🗓️ Grab your FREE Monthly Workout Calendar — planned for you, done for you https://mailchi.mp/garagefitnessgirl/... Questions or coaching enquiries? 📧 penny@pennybarnshaw.com _________________________________________ This 30-minute all-standing, no-repeat strength workout delivers a full-body muscle-building session without the boredom or wasted time. Perfect if you’re short on time, don’t love repeating exercises, and still want to feel strong, challenged, and accomplished. I used a heavy booty band + a set of 5kg/10.5 lbs + 7.5kg/16.5 lbs + 10kg/22 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. __________________________________________________________________________ 💪 EQUIPMENT NEEDED: ~Dumbbells ~Booty Band ~Floor mat Optional: water, towel, space to move! ________________________________________________________________________ ⏱ FORMAT: ~2 x No Repeat Circuits ~timed intervals - 40 secs work/15 secs rest ~ Band Finisher ~30 minutes total including warm-up & cool-down 🔥 Burn: ~234 calories (approx.) ________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: “Functional Strength Training” or “Weights” depending on your weights, pace, and intensity. __________________________________________________ 📋 WORKOUT DETAILS: Circuit 1 1️⃣1 1/2 Sumo Deadlift | 10kg/22 lbs 2️⃣Double Arnold Press | 10kg/22 lbs 3️⃣Heels Elevated Goblet Squat | 10kg/22 lbs 4️⃣Deadlift to Wide Row | 10kg/22 lbs 5️⃣Split Squat (L) side | 10kg/22 lbs 6️⃣Split Squat (R) side | 10kg/22 lbs 7️⃣DB Squat Swing | 5kg/10.5 lbs 8️⃣Zottoman Curl | 5kg/10.5 lbs 9️⃣O’head Lunge Knee Drive | 5kg/10.5 lbs 🔟Press to O’head Tri Ext | 7.5kg/16.5 lbs 1️⃣Knee to Elbow Crunch (L) side | 5kg/10.5 lbs 2️⃣3 Knee Repeater | 5kg/10.5 lbs 3️⃣Knee to Elbow Crunch (R) side | 5kg/10.5 lbs . Circuit 2 1️⃣SA Hang Snatch (L) side | 10kg/22 lbs 2️⃣SA Hang Snatch (R) side | 10kg/22 lbs 3️⃣Front Squat to Thruster | 10kg/22 lbs 4️⃣Alt Front Raise | 5kg/10.5 lbs 5️⃣Heels Elevated Stiff Deadlift | 10kg/22 lbs 6️⃣Alt Rear Delt Fly | 5kg/10.5 lbs 7️⃣Gorilla Row Lateral Lunge | 5kg/10.5 lbs 8️⃣SL Deadlift to Row (L) side | 5kg/10.5 lbs 9️⃣Squat One DB Curl | 5kg/10.5 lbs 🔟SL Deadlift to Row (R) side | 5kg/10.5 lbs 1️⃣Side Bend (L) side | 7.5kg/16.5 lbs 2️⃣Alt Wood-chop | 7.5kg/16.5 lbs 3️⃣Side Bend (R) side | 7.5kg/16.5 lbs . 🧨 Banded Legs Finisher 1️⃣Lateral Squat Walk (40 secs work) 2️⃣Squat Pulse (20 secs work) 3️⃣Duck Walk (40 secs work) 4️⃣Squat Jump (20 secs work) *Workout Complete 🔥Burn 234 calories ___________________________________________ 💌 WANT A PLAN TO FOLLOW? Grab my FREE monthly workout calendar and get fresh, structured training delivered right to your inbox — every single month. 👉 https://mailchi.mp/garagefitnessgirl/... ________________________________________________________________ 🛒 SHOP MY GEAR (Affiliate Links): Dumbbells I Use: https://amzn.to/4l9yIET Floor Mat: https://amzn.to/44kBVKp 🎧 Like the music? Check out my Epidemic Sound playlist here: https://share.epidemicsound.com/ayddb... ________________________________________________________________ 📲 STAY CONNECTED: YouTube:    / @garagefitnessgirl   Instagram:   / garagefitnessgirl   Website: https://www.garagefitnessgirl.com Inner Circle (Ad-Free Early Access):    / @garagefitnessgirl   💬 Drop a comment below: 👉Do you prefer no-repeat workouts, or do you like repeating exercises to chase progress? #garagefitnessgirl #standingworkout #strengthworkout