Amzn
Dumbbells I Use
Published: March 26, 2026
Video Description
Lose fat, build muscle and get stronger with simple, sustainable training that actually works.
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Build real strength and boost your conditioning with this 35-minute compound lift workout—2 circuits, 2 rounds, 30 seconds on, 10 seconds off. Heavy, efficient and full-body focused, it builds muscle, torches calories and improves your resilience to fatigue in one smart session.
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.
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💪 EQUIPMENT NEEDED:
~Dumbbells
~Floor mat
Optional: water, towel, space to move!
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⏱ FORMAT:
~2 Circuits x 2 Rounds
~timed intervals - 30 secs work/10 secs rest
~ Abs Finisher
~35 minutes total including warm-up & cool-down
🔥 Burn: ~287 calories (approx.)
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🧠 SET YOUR FITNESS WATCH TO:
“Functional Strength Training” or “Weights” depending on your weights, pace, and intensity.
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📋 WORKOUT DETAILS:
Circuit 1
1️⃣Front Squat | 10kg/22 lbs
2️⃣Alt Push Press | 10kg/22 lbs
3️⃣RDL to Upright Row | 10kg/22 lbs
4️⃣Kickstand Deadlift Row (R) side | 10kg/22 lbs
5️⃣Kickstand Deadlift Row (L) side | 10kg/22 lbs
6️⃣Lunge Pass Through | 7kg/15.5 lbs
7️⃣Lateral DB Swing | 7kg/15.5 lbs
8️⃣DB Pushup Shoulder Tap | 7kg/15.5 lbs
9️⃣Tall Kneeling Arnold Press | 7kg/15.5 lbs
🔟DB Burpee Curl | 7kg/15.5 lbs
⏸️DB Getup | 7kg/15.5 lbs
.
Circuit 2
1️⃣Sumo Deadlift | 10kg/22 lbs
2️⃣Lunge Knee Drive (L) side | 7kg/15.5 lbs
3️⃣Lunge Knee Drive (R) side | 7kg/15.5 lbs
4️⃣Curtsy Lunge Curl | 7kg/15.5 lbs
5️⃣Skier Swing | 7kg/15.5 lbs
6️⃣Figure 8 Squat | 7kg/15.5 lbs
7️⃣Snatch | 10kg/22 lbs
8️⃣Chest Press Glute March | 10kg/22 lbs
9️⃣Renegade Row Sprawl | 7kg/15.5 lbs
🔟G2O | 7kg/15.5 lbs
⏸️O’head March | 7kg/15.5 lbs
.
Finisher
1️⃣Windmill (L) side | 5kg/10.5 lbs
2️⃣Windmill (R) side | 5kg/10.5 lbs
3️⃣DB Flutter Kick | 5kg/10.5 lbs
4️⃣DB Kayak | 5kg/10.5 lbs
*Workout Complete 🔥Burn 287 Calories
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Dumbbells I Use: https://amzn.to/4l9yIET
Floor Mat: https://amzn.to/44kBVKp
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💬 Drop a comment below:
👉Are you lifting heavier this month, or focusing on moving faster with the same weights?
#garagefitnessgirl #compoundlifts #strengthtraining