30 Minute Full Body STRENGTH CIRCUIT Workout | EVERYDAY STRONG DAY 8

Описание: This week's Everyday Strong workouts are all about showing up with focus. With shortened time blocks and minimal rest, this 30-minute full body strength workout challenges your endurance and rewards your consistency.
#weighttraining #strengthtraining #garagefitnessgirl
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W O R 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 heavy Booty Band + a set of 4kg/9lbs, 5kg/10.5 lbs, 8kg/17.5 lbs, 10kg/22 lbs, 12.5kg/ 27.5 lbs, 15kg/32 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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Round 1
1️⃣Goblet Squat | 15kg/32 lbs
2️⃣DB Glute March | 15kg/32 lbs
3️⃣SA Row (L) side | 10kg/22 lbs
4️⃣SA Row (R) side | 10kg/22 lbs
5️⃣Reverse Lunge (L) side | 8kg/17.5 lbs
6️⃣Reverse Lunge (R) side | 8kg/17.5 lbs
7️⃣Bicep Curl + Press | 8kg/17.5 lbs
8️⃣Front to Lateral Raise Combo | 4kg/9lbs
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Round 2
1️⃣Goblet Squat | 17.5kg/ 38.5 lbs
2️⃣DB Glute March | 17.5kg/ 38.5 lbs
3️⃣SA Row (L) side | 12.5kg/ 27.5 lbs
4️⃣SA Row (R) side | 12.5kg/ 27.5 lbs
5️⃣Reverse Lunge (L) side | 10kg/22 lbs
6️⃣Reverse Lunge (R) side | 10kg/22 lbs
7️⃣Bicep Curl + Press | 10kg/22 lbs
8️⃣Front to Lateral Raise Combo | 5kg/10.5 lbs
.
Round 3
1️⃣Goblet Squat | 15kg/32 lbs
2️⃣DB Glute March | 15kg/32 lbs
3️⃣SA Row (L) side | 10kg/22 lbs
4️⃣SA Row (R) side | 10kg/22 lbs
5️⃣Reverse Lunge (L) side | 8kg/17.5 lbs
6️⃣Reverse Lunge (R) side | 8kg/17.5 lbs
7️⃣Bicep Curl + Press | 8kg/17.5 lbs
8️⃣Front to Lateral Raise Combo | 4kg/9lbs
⸻
Booty Band Finisher 2 x (40 sec work/10 secs rest)
1️⃣Band Lateral Squat Walk
2️⃣Donkey Kick Pulse (L) side
3️⃣Donkey Kick Pulse (R) side
4️⃣Band Glute Bridge Abduction
*Workout Complete 🔥Burn 201 Calories
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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.
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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. 💥
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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