40 Minute Tri-Sets Muscle Building Workout For Women

Torch calories and sculpt muscles with this intense total body workout! Experience the power of tri-sets, moving through three exercises with minimal rest for maximum results.

You’ll need a variety of dumbbells to complete this workout. I used a set of 5kg/11Lbs, 7.5kg/16.5lbs & 10kg/22Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.

How it’s done: Complete each Tri-set 2 x through, 30 seconds work/10 seconds transition.
______________________________________
Tri-set 1
1️⃣Alt Reverse Lunge
2️⃣Static Lunge Pass Through (L) side
3️⃣Static Lunge Pass Through (R) side
.
Tri-set 2
1️⃣Alt Shoulder Press
2️⃣SA Snatch (L) side
3️⃣SA Snatch (R) side
.
Tri-set 3
1️⃣RDL
2️⃣Front Hold Squat
3️⃣Squat Pulse
.
Tri-set 4
1️⃣2 Row to Alt Arm Row
2️⃣2 DB O’head Tri Extension
3️⃣Iso Hold Curl
.
Tri-set 5
1️⃣Sumo 1 1/2 Deadlift
2️⃣Curtsy Lunge Squat (L) side
3️⃣Curtsy Lunge Squat (R) side
.
Tri-set 6
1️⃣Chest Fly with Legs Up
2️⃣Tri Ext in Leg Lower Hold
3️⃣Pullover to Leg Lower
.
Tri-set 7
1️⃣DB Band Glute Bridge
2️⃣Band Donkey Kick (L) side
3️⃣Band Donkey Kick (R) side
.
Tri-set 8
1️⃣Band Clam Shell (R) side
2️⃣Band Clam Shell (L) side
3️⃣High Reverse Plank Hold

Tabata Finisher
1️⃣Bear Shoulder Tap
2️⃣Squat Hop Burpee
3️⃣Drop Squat
*Workout Complete 🔥Burn 358 calories

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

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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