All-Standing Full Body Strength to Build Lean Muscle

Описание: 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?
📧 [email protected]
_________________________________________
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