30 MIN LIFT & RUN WORKOUT WITH DUMBBELLS | Lose Fat & Tone Up!

Get ready to build muscle and torch calories with Lift & Run! We’ll alternate between powerful compound lifts and running on the spot to keep your heart pumping and your body burning fat. I used a set of 4kg/9 lbs + 6kg/13 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. How it’s done: Complete the dumbbell exercise for 40 seconds work/10 seconds transition into Running 40 seconds. _________________________________ Circuit 1 1️⃣Full Body Snatch 2️⃣Run 3️⃣Lunge & Curl 4️⃣Run 5️⃣Single to Double Thruster 6️⃣Run 7️⃣Deadlift to Front Raise 8️⃣Run 9️⃣Lateral Lunge to Bentover Row 🔟Run 1️⃣Alt High Knee Pulldown 2️⃣Run 3️⃣Sumo Squat Hold Stir the Pot 4️⃣Run 5️⃣Switch Burpee Burnout x 1 Minute . Circuit 2 6️⃣Rainbow Reverse Lunge 7️⃣Run 8️⃣Overhead DB Squat to Alt Knee Drive 9️⃣Run 🔟Row to Raise 1️⃣Run 2️⃣SA Devils Press 3️⃣Run 4️⃣Narrow Squat to Lateral Raise 5️⃣Run 6️⃣Deadlift to Reverse Fly 7️⃣Run 8️⃣Wide to Close Curls 9️⃣Run 🔟Renegade Row to Squat Pulse ⏸️Run 2️⃣Switch Burpee Burnout x 1 Minute . Abs Finisher 1️⃣In & Out Abs 2️⃣Bent Knee X Body Crunch 3️⃣Plank Hold *Workout Complete 🔥Burn 336 Calories **Total calories burned will vary depending on your body composition, workout intensity, and 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. 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 Follow my EXACT weekly training routine on my Garage Fitness Girl App 📲 https://garagefitnessgirl.app For more videos like this lift and run program make sure to hit subscribe and tick the notification bell so you never miss lift weights and run workout or lifting and running split https://www.youtube.com/c/PennyBarnshaw New Videos every:Tuesday & Friday Subscriber Count:208,035 #intervaltraining #strengthandconditioing #garagefitnessgirl FOLLOW ME Website: https://www.garagefitnessgirl.com Instagram: https://www.instagram.com/garagefitnessgirl/ Facebook: https://www.facebook.com/pennyfitnessfastpt/?ref=bookmarks 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