30 Minute Full Body Strength Workout At Home for Women | LEAN GAINS DAY 2

Описание: Day 2 is here, and we’re turning up the intensity with another full-body strength workout! Push harder, lift heavier, and feel stronger with every rep. Grab your dumbbells, focus on good form, and let’s crush it together!
#strengthtrainingforwomen #buildmuscle #garagefitnessgirl
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W O R K O U T

Complete the superset (pair of movements) as follows:
Set 1: 45 secs work/15 secs rest
Set 2: 40 secs work/15 secs rest
Set 3: 35 secs work/
*30 seconds rest between supersets

I used Bench + a set of 6kg/12 lbs, 8kg/17.5 lbs,10kg/22 lbs, 15kg/33 lbs, 17.5kg/38.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
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Superset 1

Set 1
1️⃣Bench Press | 8kg/17.5 lbs
1️⃣Sumo Squat Clean | 8kg/17.5 lbs

Set 2
1️⃣Bench Press | 8kg/17.5 lbs
1️⃣Sumo Squat Clean | 8kg/17.5 lbs

Set 3
1️⃣Bench Press | 10kg/22 lbs
1️⃣Sumo Squat Clean | 10kg/22 lbs
.
Superset 2

Set 1
2️⃣Push Jerk | 6kg/12 lbs
2️⃣Bulgarian Split Squat (L) side | 8kg/17.5 lbs
2️⃣Bulgarian Split Squat (R) side | 8kg/17.5 lbs (Switch Sides)

Set 2
2️⃣Push Jerk | 6kg/12 lbs
2️⃣Bulgarian Split Squat (L) side | 8kg/17.5 lbs
2️⃣Bulgarian Split Squat (R) side | 8kg/17.5 lbs (Switch Sides)

Set 3
2️⃣Push Jerk | 8kg/17.5 lbs
2️⃣Bulgarian Split Squat (L) side | 10kg/22 lbs
2️⃣Bulgarian Split Squat (R) side | 10kg/22 lbs
.
Superset 3

Set 1
3️⃣Upright Row to Curl | 6kg/12 lbs
3️⃣RDL | 15kg/33 lbs

Set 2
3️⃣Upright Row to Curl | 6kg/12 lbs
3️⃣RDL | 15kg/33 lbs

Set 3
3️⃣Upright Row to Curl | 6kg/12 lbs
3️⃣RDL | 15kg/33 lbs

.

Superset 4

Set 1
4️⃣Straight Leg O’head Tri Ext | 6kg/12 lbs
4️⃣Frog Pumps | 15kg/33 lbs

Set 2

4️⃣Straight Leg O’head Tri Ext | 8kg/17.5 lbs
4️⃣Frog Pumps | 17.5kg/38.5 lbs

Set 3

4️⃣Straight Leg O’head Tri Ext | 8kg/17.5 lbs
4️⃣Frog Pumps | 15kg/33 lbs
.
Finisher 3 x(30 secs work/10 secs rest)
1️⃣Side Plank Hip Dip
2️⃣X Body Plank
3️⃣Side Plank Hip Dip
*Workout Complete 🔥Burn 243 Calories
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L E A N G A I N S: Your 6-Week Strength & Muscle-Building Program

Welcome to Lean Gains, a 6-week, 3-day-per-week strength and muscle-building program designed to help you get lean, strong, and confident. This series uses a pyramid and reverse pyramid training format to challenge your muscles and push your limits.

How It Works:

•In the pyramid format, you’ll aim to increase the weight as the work time decreases, focusing on quality over quantity.

•Good form is key—prioritize controlled, effective movements over lifting too heavy with bad form.

Recommended Schedule:

To maximize recovery and results, perform workouts on alternate days, such as Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday.

For Best Results:

Walk daily: Incorporate 30 minutes of walking at a time that suits you to boost recovery and overall health.

Track your protein intake: Protein is essential for building lean muscle—make it a priority in your diet.

Measure your progress: Record the weights and reps for each exercise. Tracking is the key to improving strength over time.

Above all, enjoy the process, have fun, and celebrate every step of your strength-building journey! Let’s get to work!
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🤳S  O C I A L S

Website: https://www.garagefitnessgirl.com
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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

Thank You For Following Along
Penny xo