30 Min Metabolic Strength Circuits Workout

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 metabolic strength workout combines strength, power, and athletic conditioning to help you build lean muscle, improve fitness, and feel strong from the inside out. Perfect for women over 40 who want results-driven training that challenges your body without completely draining your energy. I used a set of7kg/15.5 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: ~4 Tri-sets x 2 Rounds ~timed intervals -45 secs work/20 secs rest ~ Metcon Finisher ~30 minutes total including warm-up & cool-down 🔥 Burn: ~249 calories (approx.) ________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: “Functional Strength Training” or “Weights” depending on your weights, pace, and intensity. __________________________________________________ 📋 WORKOUT DETAILS: Tri-set 1 1️⃣ Lateral Squat Curl | 7kg/15.5 lbs 2️⃣ Clean to Press | 7kg/15.5 lbs 3️⃣ Narrow Squat Star Jack . Tri-set  2 1️⃣ Alt Snatch | 7kg/15.5 lbs 2️⃣ Renegade Row to Pushup | 7kg/15.5 lbs 3️⃣ Toe Taps + Punches | 7kg/15.5 lbs . Tri-set  3 1️⃣ Deadlift High Pull | 7kg/15.5 lbs 2️⃣ Broad Jump Shuffle Back 3️⃣Lateral Walking Thruster | 7kg/15.5 lbs . Tri-set  4 1️⃣SL Deadlift Row | 7kg/15.5 lbs 2️⃣ Speed Knee Drive (Switch) 3️⃣ DB Half Burpee | 7kg/15.5 lbs . Metcon Finisher 1️⃣ Speed Skater Hops 2️⃣ Plank Jack Shoulder Taps 3️⃣ Squat Hop Burpee Pulse 4️⃣Running Man *Workout Complete 🔥Burn 249 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/ldnl6a1zz6y7mha0c27sedrrnpjpex0d/ ________________________________________________________________ 📲 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: 👉What’s your favourite way to train right now — strength, cardio, or a combination of both? #garagefitnessgirl #metcon #metabolicstrength