35 Min Muscle-Focused MetCon 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 35-minute strength and metabolic conditioning workout blends big compound lifts with heart-rate-boosting cardio to help you build lean muscle, burn fat, and feel strong without wasting time. Four smart circuits, repeated twice, for maximum results in minimal time. I used a set of 5kg/10.5 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 Circuits x 2 rounds ~timed intervals - 40 secs work/15 secs rest ~1 Minute Burnout Finisher ~35 minutes total including warm-up & cool-down 🔥 Burn: ~270 calories (approx.) ________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: “Functional Strength Training” or “Weights” depending on your weights, pace, and intensity. __________________________________________________ 📋 WORKOUT DETAILS: Circuit 1 1️⃣Deadlift Row | 10kg/22 lbs 2️⃣Heavy Curls | 10kg/22 lbs 3️⃣2 DB Sumo Swing | 5kg/10.5 lbs 4️⃣Squat Hop Burpee Curl | 5kg/10.5 lbs . Circuit 2 1️⃣Pulse Front Squat | 10kg/22 lbs 2️⃣Snatch | 10kg/22 lbs 3️⃣Lateral Lunge Shift Front Raise | 5kg/10.5 lbs 4️⃣Pushup Jack . Circuit 3 1️⃣Deadlift Walkout & Jump | 10kg/22 lbs 2️⃣3 Row Lunge Hold Switch | 10kg/22 lbs 3️⃣SL Glute Bridge (Switch) | 10kg/22 lbs 4️⃣DB Alt Toe Touch | 5kg/10.5 lbs . Circuit 4 1️⃣Bridge Chest Press | 10kg/22 lbs 2️⃣Renegade Row | 10kg/22 lbs 3️⃣Devils Press | 10kg/22 lbs 4️⃣Offset O’head March | 10kg/22 lbs . 🧨 Burnout Finisher x 1 min Burpee Jack *Workout Complete 🔥Burn 270 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://share.epidemicsound.com/ayddbl/?playlist=wfyb19l039uh2kvi1vshn6mhxez8f8ix ________________________________________________________________ 📲 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 workouts that combine strength and cardio, or do you like them on separate days? #garagefitnessgirl #metcon #metabolicconditioning