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 _________________________________________ Build lean muscle and push your endurance in this 45-minute full body strength workout using longer work sets and shorter rest to challenge your stamina and resilience. If you want fat loss results without endless cardio, this one trains your body to stay strong even when fatigue kicks in. I used a bench + a light booty band + a set of 5kg/10.5 lbs + 8kg/17.5 lbs + 12.5kg/27.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. __________________________________________________________________________ 💪 EQUIPMENT NEEDED: ~Dumbbells ~Floor mat ~Bench (optional) ~Booty Band (optional) ~Water, towel, space to move! ________________________________________________________________________ ⏱ FORMAT: ~2 Circuits x 2 rounds ~timed intervals - 50 secs work/15 secs rest ~ Band Finisher ~45 minutes total including warm-up & cool-down 🔥 Burn: ~325 calories (approx.) ________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: “Functional Strength Training” or “Weights” depending on your weights, pace, and intensity. __________________________________________________ 📋 WORKOUT DETAILS: Circuit 1 1️⃣Squat to Step Back Lunge | 8kg/17.5 lbs 2️⃣Alt Row | 8kg/17.5 lbs 3️⃣Bicep Curl | 8kg/17.5 lbs 4️⃣Bulgarian Lunge (L) side | 8kg/17.5 lbs 5️⃣Bulgarian Lunge (R) side | 8kg/17.5 lbs 6️⃣Alt Sumo High Row | 8kg/17.5 lbs 7️⃣Chest Fly Leg Lowers | 5kg/10.5 lbs 8️⃣Plank Alt Reverse Fly | 5kg/10.5 lbs . Circuit 2 1️⃣Sumo Stiff Deadlift to Squat | 8kg/17.5 lbs 2️⃣Chest Press | 12.5kg/27.5 lbs 3️⃣Boat Sit Shoulder Press | 8kg/17.5 lbs 4️⃣Kickstand Deadlift Row (L) side | 12.5kg/27.5 lbs 5️⃣Kickstand Deadlift Row (R) side | 12.5kg/27.5 lbs 6️⃣Kneeling O’head Tri Extension | 5kg/10.5 lbs 7️⃣DB Kayak | 5kg/10.5 lbs 8️⃣L Clap Crunch . Booty Band Finisher 2 x(30/10) 1️⃣Band Pushup 2️⃣Side Lying Leg Lift (R) Side 3️⃣Side Lying Leg Lift (L) side 4️⃣High Reverse Plank Crunch *Workout Complete 🔥 Burn 325 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=c5o8mai1tb7vdptop7fhh7xbxkbblwp ________________________________________________________________ 📲 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 prefer longer strength sets that test your endurance, or shorter explosive rounds? #garagefitnessgirl #strengthworkout #strengthover40