30 MIN STANDING BACK, BOOTY & ARMS | No Repeat Workout

Sculpt, tone, and define in 30 minutes with this no-repeat, all-standing workout targeting back, booty, and arms 💪

I used a set of 5kg/11Lbs + 8kg/17.5Lbs + 12.5kg/27.6Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.

Complete the No Repeat Circuit of movements 40 secs work/15 secs rest + Booty Band Finisher 40 secs work/10 secs rest
______________________________________
1️⃣Deadlifts
2️⃣Alt X Body Row
3️⃣Alt Hammer Curl
4️⃣DB Swing
5️⃣O’head March
6️⃣Row to Raise
7️⃣SL RDL (L) side
8️⃣SL RDL (R) side
9️⃣One DB Close Grip Row
🔟One DB Reverse Lunge & Twist
1️⃣1/2 Sumo Deadlift to Curl
2️⃣SA Supported Row (L) side
3️⃣SA Supported Row (R) side
4️⃣Squat Hold Concentration Curl
5️⃣Deadlift to Upright Row
6️⃣Standing Alt Wood-chop
7️⃣Reverse Fly
8️⃣Curl to Front Raise
9️⃣Snatch to Windmill (L) side
🔟Snatch to Windmill (R) side

Booty Burn Finisher
1️⃣Squat Alt Leg Raise
2️⃣Standing Kickback (R) side
3️⃣Standing Kickback (L) side
4️⃣Low Squat Hold Step Back
5️⃣Curtsy Pulses (R) side
6️⃣Curtsy Pulses (L) side
7️⃣Lateral Squat Walk
8️⃣Standing Leg Sweep Abduction (R) side
9️⃣Standing Leg Sweep Abduction (L) side
🔟Wall Sit Abduction

*Workout Complete 🔥 Burn 251 calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.

I recommend these Amazon Products:

Large Exercise Mat:https://amzn.to/3sIpRUq

15 Pounds Dumbbells:https://amzn.to/46kpPzP

20 Pounds Dumbbells:https://amzn.to/3sIpwB8

30 Pounds Dumbbells:https://amzn.to/3QC3isM

3 Tier Gym Rack:https://amzn.to/3G4ctNq

A Frame Gym Rack:https://amzn.to/3MJMQWh

Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means that I may earn a commission when you purchase products through the links on this site, at no additional cost to you.

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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

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Penny xo