Скачать или смотреть 1 Hour Standing Dumbbell Workout for Weight Loss

This all-standing workout is the ultimate fat-burning, muscle-building challenge! Each tri-set combines strength, power, and cardio to torch calories, build lean muscle, and boost endurance—no floor work needed!

#standingworkout #strengthandconditioning #garagefitnessgirl
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W O R K O U T

Complete the 2 sets of each tri-set as follows:
40 secs work/15 secs rest
30 secs work/15 secs rest
20 secs work/20 secs rest

I used a set of 3kg/7 lbs, 5kg/10 lbs, 7.5kg/16.5 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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Tri-set 1
1️⃣Front Squat | 10kg/22 lbs
1️⃣Thruster | 7.5kg/16.5 lbs
1️⃣Pop Squat
.
Tri-set 2
2️⃣RDL | 10kg/22 lbs
2️⃣Deadlift to High Pull | 7.5kg/16.5 lbs
2️⃣Running Man
.
Tri-set 3
3️⃣Arnold Press | 7.5kg/16.5 lbs
3️⃣Push Jerk | 7.5kg/16.5 lbs
3️⃣Jack Press | 5kg/10 lbs
.
Tri-set 4
4️⃣Chest Fly | 3kg/7 lbs
4️⃣Front Press & Twist | 3kg/7 lb
4️⃣Standing Punch | 3kg/7 lbs
.
Tri-set 5
5️⃣DB Deadlift | 10kg/22 lbs
5️⃣DB Deadlift to Row | 7.5kg/16.5 lbs
5️⃣Skier Hop
.
Tri-set 6
6️⃣Ab Rotation | 10kg/22 lbs
6️⃣Alt Woodchop | 7.5kg/16.5 lbs
6️⃣Jumping Oblique Twists
.
Tri-set 7
7️⃣ Sumo Squat Clean | 10kg/22 lbs
7️⃣ Sumo Deadlift Jump | 10kg/22 lbs
7️⃣ Fwd & Back In & Out Jump Squats
.
Tri-set 8
8️⃣ Reverse Lunge | 7.5kg/16.5 lbs
8️⃣ Snatch to Lunge | 7.5kg/16.5 lbs
8️⃣ 3 Shuffle Jump Lunge
.
Tri-set 9
9️⃣Alt Front Raise | 5kg/10 lbs
9️⃣Lateral Raise Switch | 3kg/7 lbs
9️⃣High Knees & Punch
.
Tri-set 10
🔟Bicep Curl | 5kg/10 lbs
🔟Curl to Push Press | 5kg/10 lb
🔟Jack Curls | 3kg/7 lbs
.
Tri-set 11
⏸️Lateral Lunge Shift
⏸️Lateral Lunge Clean | 7.5kg/16.5 lbs
⏸️3 Skater Hop Jump
.
Tri-set 12
⏹️X Body Crunch | 10kg/22 lbs
⏹️High Knee Pulldown | 5kg/10 lbs
⏹️3 Knee Repeater
*Workout Complete 🔥Burn 507 Calories
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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

Thank You For Following Along
Penny xo