30 Min Full Body Strength & SIT Workout for Women Over 40

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 _________________________________________ This 30-minute Strength & SIT workout combines muscle-building strength clusters with short, powerful cardio finishers to help you get leaner, fitter, and stronger—without hours of exhausting cardio. Perfect for women over 40 who want smart, effective workouts that challenge the body while still supporting energy and recovery. I used a set of 4kg/9 lbs + 8kg/17.5 lbs + 15kg/32 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: ~3 Blocks x 2 Rounds ~Strength Cluster -40 secs work/20 secs rest ~SIT Finisher -20 secs work/40 secs rest ~Core Finisher ~30 minutes total including warm-up & cool-down 🔥 Burn: ~263 calories (approx.) ________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: “Functional Strength Training” or “Weights” depending on your weights, pace, and intensity. __________________________________________________ 📋 WORKOUT DETAILS: Strength Cluster 1 1️⃣ DB X Hold Squat | 15kg/32 lbs 2️⃣ RDL | 15kg/32 lbs 3️⃣ Push Press Combo | 8kg/17.5 lbs . 🔥 SIT Finisher 4️⃣ Running Man . Strength Cluster 2 1️⃣ 1 1/2 Sumo Squat | 15kg/32 lbs 2️⃣ Pushup to DB Drag | 8kg/17.5 lbs 3️⃣ Pendlay Row | 15kg/32 lbs . 🔥 SIT Finisher 4️⃣ Frogger . Strength Cluster 3 1️⃣ Lunge Combo (L) side | 8kg/17.5 lbs 2️⃣ Deadlift to High Pull | 8kg/17.5 lbs 3️⃣ Half Sweeper | 4kg/9 lbs . 🔥 SIT Finisher 4️⃣ Burpee . Core Finisher 1️⃣ Bear Plank Shoulder Taps 2️⃣ Plank DB Pull Through | 8kg/17.5 lbs 3️⃣ Deadbug Pullover | 8kg/17.5 lb 4️⃣ Heel Tap Crunches *Workout Complete 🔥 Burn 263 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://www.epidemicsound.com/playlist/1j7leg75cjj45zt0dysmqdgtouswc21r/ ________________________________________________________________ 📲 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: 👉Do you prefer straight strength workouts… or strength combined with cardio finishers? #garagefitnessgirl #norepeatstrengthworkout #strengthworkout