45 MIN POWER WORKOUT | with Weights | Strength & Conditioning

Press play on this Cardio and strength training workout you can do at home and get and effective full body workout that builds muscle and burns fat. You’ll need a variety of weighted dumbbells to complete this workout. I used a set 5kg/11Lbs, 7kg/15.5Lbs, 10kg/22Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.but you may want to use something lighter or heavier depending on your fitness and strength level. Complete each exercise 40 seconds work/20 seconds rest ______________________________________ Circuit 1 1️⃣Staggered Squats 2️⃣Drop Squat 3️⃣2 Curl to Push Press 4️⃣X Body Crunch Combo 5️⃣X Body Deadlift 6️⃣Broad Jump Reverse Walk 7️⃣Switch Row 8️⃣Surfer Sprawl Punches 9️⃣Windmill (R) side 🔟Commando Plank 1️⃣Windmill (L) side 2️⃣3 Alt High Knee Pulldown 3️⃣Snatch 4️⃣Ape Walk 5️⃣Lunge with Woodchop 6️⃣3 Shuffle Jump Lunge 7️⃣1 1/2 Stiff Leg Deadlift 8️⃣Bear Side Toe Taps 9️⃣DB Pushup Pull Through 🔟BW Woodchop . Circuit 2 1️⃣Squat Clean & Press 2️⃣Lateral Skier Hops 3️⃣FR Good Mornings 4️⃣Fwd & Back Jump to Sprawl 5️⃣DB O’head March 6️⃣6 High Knees to Burpee 7️⃣Bear Rows 8️⃣In & Out Abs 9️⃣Devils Press 🔟Donkey Butt Kicks 1️⃣Alt Single Leg Deadlift 2️⃣Clapping Leg Kicks 3️⃣Front Squat with Pulse 4️⃣Squat Hop Burpee 5️⃣2 DB Swing 6️⃣Curtsy Skater Touchdown 7️⃣Seated Alt Arnold Press 8️⃣HR Superman Pushups 9️⃣DB Getup to Halo 🔟Star Jack . Finisher Tabata 1️⃣Alt Hang Clean & Press 2️⃣DB Toe Taps 3️⃣Swing & Switch 4️⃣DB Hop Over 5️⃣DB G2O *Workout Complete🔥Burn 456 Calories **Total Calories burned will vary depending on your body composition, workout intensity and also fitness level. Level up your training with the Garage Fitness Girl App 📲Save 44% when you purchase an Annual Subscription https://garagefitnessgirl.app Sweat in style with my exclusive Garage Fitness Girl merchandise and apparel https://garage-fitness-girl.creator-spring.com 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 For more videos like this make sure to hit subscribe and tick the notification bell so you never miss another https://www.youtube.com/c/PennyBarnshaw New Videos every: Wednesday Subscriber Count:178,053 #cardioandstrength #norepeat #garagefitnessgirl MY GO-TO GEAR & FAVOURITE THINGS I USE (When available, I use affiliate links and may earn a commission at no additional cost to you) KETTLEBELLS I USE: https://kettlebellkings.com?afmc=h0 Use Code: GarageFit10 for 10% off DUMBBELLS I USE: https://www.againfaster.com.au/?referral=garagefitnessgirl Use Code PENNY10 for 10% off when you spend over $100 PROTEIN POWDER: (Tropeaka Vanilla Lean & Chocolate Pump) https://t.cfjump.com/70577/t/67104 MUSIC: *Try it FREE for 30 Days https://www.epidemicsound.com/referral/ayddbl/ CAMERA: https://geni.us/ym0MO (Amazon Link) LENS: https://geni.us/2do6u3 (Amazon Link) TRIPOD: https://geni.us/Euk4 (Amazon Link) MICROPHONE: https://geni.us/Dnyp (Amazon Link) STUDIO LIGHTS: https://geni.us/F03t (Amazon Link) CHECK OUT MORE OF MY FAVOURITE THINGS: https://garagefitnessgirl.com/favorites/ 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