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 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. __________________________________________________________________________ 💪 EQUIPMENT NEEDED: ~Dumbbells ~Floor mat Optional: water, towel, space to move! ________________________________________________________________________ ⏱ 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.) ________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: “Functional Strength Training” or “Weights” depending on your weights, pace, and intensity. __________________________________________________ 📋 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 ________________________________________________________________ 💌 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=hpmofpr9qm9ft7ydm4yoxb5qgm8azw12 ________________________________________________________________ 📲 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: 👉Are you lifting heavier this month, or focusing on moving faster with the same weights? #garagefitnessgirl #compoundlifts #strengthtraining