Floor Mat

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 https://www.youtube.com/channel/UCofomcxxyhNuZ6qeHzInm3Q/join 📱 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/workout-calendar Questions or coaching enquiries? 📧 penny@pennybarnshaw.com _________________________________________ This 30-minute full body strength & cardio workout is designed for perimenopause—building lean muscle while boosting fat loss with short, manageable SIT bursts instead of draining HIIT. You’ll train smart, protect your energy, and finish feeling worked—not wiped out. I used a set of 5kg/10.5 lbs + 7kg/15.5 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 ~Floor mat Optional: water, towel, space to move! ________________________________________________________________________ ⏱ FORMAT: ~3 Blocks - + ~Strength Circuit - 2 x 40 secs work/20 secs rest ~ SIT Blast - 4 x 20 secs work/40 secs rest ~30 minutes total including warm-up & cool-down 🔥 Burn: ~270 calories (approx.) ________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: “Functional Strength Training” or “Weights” depending on your weights, pace, and intensity. __________________________________________________ 📋 WORKOUT DETAILS: Block 1 Strength Circuit 1️⃣Heels Elevated Goblet Squat | 10kg/22 lbs 2️⃣Bridge Chest Press | 10kg/22 lbs 3️⃣O’head Tricep Ext | 10kg/22 lbs SIT 1️⃣Jump Lunge to Jump Squat . Block 2 Strength Circuit 1️⃣RDL | 10kg/22 lbs 2️⃣Renegade Row | 7kg/15.5 lbs 3️⃣Half Kneeling Bicep Curl | 5kg/10.5 lbs SIT 1️⃣Running Man . Block 3 Strength Circuit 1️⃣Reverse Lunge | 7kg/15.5 lbs 2️⃣Lateral Raise | 5kg/10.5 lbs 3️⃣Core Plank Rotation SIT 1️⃣Burpee *Workout complete 🔥Burn 270 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/workout-calendar ________________________________________________________________ 🛒 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/ayddbl/?playlist=9foae152pcfskslv2r2zxzcjya7y5b64 ________________________________________________________________ 📲 STAY CONNECTED: YouTube: https://youtube.com/@garagefitnessgirl?si=pbuphPYWhgj4emWP Instagram: https://www.instagram.com/garagefitnessgirl/ Website: https://www.garagefitnessgirl.com Inner Circle (Ad-Free Early Access): https://www.youtube.com/channel/UCofomcxxyhNuZ6qeHzInm3Q/join 💬 Drop a comment below: 👉Do you feel better training with short SIT bursts instead of long HIIT sessions during perimenopause? #garagefitnessgirl #perimenopause #over40workout