30 Min Upper Body Strength & Cardio 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 _________________________________________ Build strong, defined upper body muscles while keeping your heart rate high with this 30-minute workout that blends strength, power, and Tabata finishers for maximum results. You’ll finish feeling stronger, fitter, and far from bored. I used a set of 5kg/10.5 lbs + 8kg/17.5 lbs + 10kg/22lbs 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 ~ Block 1-Strength Supersets 40 secs work/10 secs rest ~ Block 2-Power Circuits 30secs work/10 secs rest ~ Block 3-Cardio Core Tabata 20secs work/10 secs rest ~30 minutes total including warm-up & cool-down 🔥 Burn: ~210 calories (approx.) ________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: “Functional Strength Training” or “Weights” depending on your weights, pace, and intensity. __________________________________________________ 📋 WORKOUT DETAILS: Block 1 - Strength Supersets Superset 1 -Shoulders & Back 1️⃣Arnold Press | 8kg/17.5 lbs 2️⃣Supported Row (L) side | 10kg/22lbs 3️⃣Supported Row (R) side | 10kg/22lbs . Superset 2 - Chest & Tri’s 1️⃣Chest Press Combo | 10kg/22lbs 2️⃣Kneeling O’head Tri Ext | 10kg/22lbs . Superset 3 - Back & Bi’s 1️⃣Back Fly Combo | 5kg/10.5 lbs 2️⃣Wide to Close Curls | 5kg/10.5 lbs . Tri-set 4- Shoulders,  Tri’s, Bi’s 1️⃣Lateral to Front Raise | 5kg/10.5 lbs 2️⃣Half Kneeling Curl | 5kg/10.5 lbs 3️⃣Lying Tri Ext | 5kg/10.5 lbs . Block 2 - Power Circuit 1️⃣Hang Snatch | 8kg/17.5 lbs 2️⃣Man Maker | 8kg/17.5 lbs 3️⃣Pushup Alt Leg Lift | 8kg/17.5 lbs 4️⃣Split Stance Push Press | 8kg/17.5 lbs 5️⃣Skier Swing | 5kg/10.5 lbs . Block 3- Cardio & Core Tabata 1️⃣Sprawl to Row | 5kg/10.5 lbs 2️⃣Plank Jack Shoulder Tap 3️⃣Alt Toe Touches 4️⃣Jack Press | 5kg/10.5 lbs *Workout Complete 🔥Burn 210 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/tbrf5vsy2k1inb3qeuq11glt9r3yre20/ ________________________________________________________________ 📲 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 challenged you the most—strength, power, or Tabata? #garagefitnessgirl #upperbodyworkout #upperbody