45 MIN POWER WORKOUT | with Weights | Strength & Conditioning

Press play on this Cardio and strength training workout you can do at home and get and effective full body workout that builds muscle and burns fat.

You’ll need a variety of weighted dumbbells to complete this workout. I used a set 5kg/11Lbs, 7kg/15.5Lbs, 10kg/22Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.but you may want to use something lighter or heavier depending on your fitness and strength level.

Complete each exercise 40 seconds work/20 seconds rest
______________________________________
Circuit 1
1️⃣Staggered Squats
2️⃣Drop Squat
3️⃣2 Curl to Push Press
4️⃣X Body Crunch Combo
5️⃣X Body Deadlift
6️⃣Broad Jump Reverse Walk
7️⃣Switch Row
8️⃣Surfer Sprawl Punches
9️⃣Windmill (R) side
🔟Commando Plank
1️⃣Windmill (L) side
2️⃣3 Alt High Knee Pulldown
3️⃣Snatch
4️⃣Ape Walk
5️⃣Lunge with Woodchop
6️⃣3 Shuffle Jump Lunge
7️⃣1 1/2 Stiff Leg Deadlift
8️⃣Bear Side Toe Taps
9️⃣DB Pushup Pull Through
🔟BW Woodchop
.
Circuit 2
1️⃣Squat Clean & Press
2️⃣Lateral Skier Hops
3️⃣FR Good Mornings
4️⃣Fwd & Back Jump to Sprawl
5️⃣DB O’head March
6️⃣6 High Knees to Burpee
7️⃣Bear Rows
8️⃣In & Out Abs
9️⃣Devils Press
🔟Donkey Butt Kicks
1️⃣Alt Single Leg Deadlift
2️⃣Clapping Leg Kicks
3️⃣Front Squat with Pulse
4️⃣Squat Hop Burpee
5️⃣2 DB Swing
6️⃣Curtsy Skater Touchdown
7️⃣Seated Alt Arnold Press
8️⃣HR Superman Pushups
9️⃣DB Getup to Halo
🔟Star Jack
.
Finisher Tabata
1️⃣Alt Hang Clean & Press
2️⃣DB Toe Taps
3️⃣Swing & Switch
4️⃣DB Hop Over
5️⃣DB G2O
*Workout Complete🔥Burn 456 Calories

**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.

Level up your training with the Garage Fitness Girl App 📲Save 44% when you purchase an Annual Subscription https://garagefitnessgirl.app

Sweat in style with my exclusive Garage Fitness Girl merchandise and apparel https://garage-fitness-girl.creator-s...

Love the workout and want to know how you can say thanks? ➡️ Click the link below to buy me a coffee (I take mine black :) and support the channel! http://buymeacoffee.com/pennyb

For more videos like this make sure to hit subscribe and tick the notification bell so you never miss another
   / pennybarnshaw  
New Videos every: Wednesday
Subscriber Count:178,053

#cardioandstrength #norepeat #garagefitnessgirl

MY GO-TO GEAR & FAVOURITE THINGS I USE
(When available, I use affiliate links and may earn a commission at no additional cost to you)

KETTLEBELLS I USE: https://kettlebellkings.com?afmc=h0
Use Code: GarageFit10 for 10% off

DUMBBELLS I USE:
https://www.againfaster.com.au/?refer...
Use Code PENNY10 for 10% off when you spend over $100

PROTEIN POWDER: (Tropeaka Vanilla Lean & Chocolate Pump)
https://t.cfjump.com/70577/t/67104

MUSIC: *Try it FREE for 30 Days
https://www.epidemicsound.com/referra...

CAMERA: https://geni.us/ym0MO (Amazon Link)
LENS: https://geni.us/2do6u3 (Amazon Link)
TRIPOD: https://geni.us/Euk4 (Amazon Link)
MICROPHONE: https://geni.us/Dnyp (Amazon Link)
STUDIO LIGHTS: https://geni.us/F03t (Amazon Link)

CHECK OUT MORE OF MY FAVOURITE THINGS: https://garagefitnessgirl.com/favorites/

FOLLOW ME
Website: https://www.garagefitnessgirl.com
Instagram:   / garagefitnessgirl  
Facebook: https://www.facebook.com/pennyfitness...
Pinterest: https://www.pinterest.com.au/pbarnshaw/

DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk

Thank You For Following Along
Penny xo