30 Min Strength + MetCon That Helps You Get Leaner

Grab your FREE monthly workout calendar 👉 https://mailchi.mp/garagefitnessgirl/workout-calendar Join the Inner Circle (Member Exclusive Ad-Free /Early Access+ more): 👉https://www.youtube.com/channel/UCofomcxxyhNuZ6qeHzInm3Q/join _____________________________________________________________________ A 30-minute strength + metabolic conditioning workout designed for women 40+ who want visible muscle tone, fat-loss momentum, and all-day metabolic burn. Four focused blocks (upper + lower strength, upper + lower metabolic) deliver the perfect blend of muscle-building and calorie-torching intensity—without wasting a second. I used a set of 5kg/10 lbs + 10kg/22 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 Blocks repeated 2 x through ~timed intervals - 30 secs work/15 secs rest ~ Block 1 - Lower Strength/Block 3 - Upper Strength ~ Blocks 2 & 4 - Lower & Upper Metabolic ~35 minutes total including warm-up & cool-down 🔥 Burn: ~226 Total Calories/276 Active Calories (approx.) ________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: “Functional Strength Training” or “Workout” depending on your weights, pace, and intensity. __________________________________________________ 📋 WORKOUT DETAILS: Block 1 - Lower Body Strength 1️⃣Goblet Squat | 10kg/22 lbs 2️⃣Stiff Leg Deadlift | 10kg/22 lbs 3️⃣FR Alt Reverse Lunge | 10kg/22 l 4️⃣Sumo Squat Pulse | 10kg/22 lbs . Block 2 - Metabolic 1 1️⃣SDHP | 5kg/10 lbs 2️⃣Thrusters | 5kg/10 lbs 3️⃣DB Swing | 10kg/22 lbs 4️⃣Jump Squats . Block 3- Upper Body Strength 1️⃣Alt Shoulder Press | 10kg/22 lbs 2️⃣Wide Curls | 5kg/10 lbs 3️⃣Alt Bent-over Row | 10kg/22 lbs 4️⃣O’head Tri Ext | 10kg/22 lbs Block 4 - Metabolic 2 1️⃣Curl to Press | 5kg/10 lbs 2️⃣Snatch | 10kg/22 lbs 3️⃣Shoulder Tap 4️⃣HR Pushup Burpee . 🧨 Core Finisher - 2x(20 secs work/10 secs rest 1️⃣Tuck Crunch 2️⃣Plank Punch 3️⃣Mt Climbers 4️⃣Hollow Body Rock *Workout Complete 🔥Burn 226 Calories ________________________________________________________________ 💌 WANT A PLAN TO FOLLOW? Grab your 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/07goyq071fja0wz2aqz9my7cdwitgmaz ________________________________________________________________ 📲 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: Which block felt most powerful for you — upper strength, lower strength, upper metcon, or lower metcon? #garagefitnessgirl #strengthworkout #metcon