Build Muscle and Burn Fat with This Full Body 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 35-minute strength & conditioning workout blends upper and lower body strength with heart-pumping cardio using smart tri-sets that build muscle, boost fitness, and leave you feeling strong, sweaty, and energized—not wiped out. Perfect if you want a full-body session that works hard and feels good. 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: ~6 Tri-sets x 2 rounds ~timed intervals - 30 secs work/15 secs rest ~ Fiery Finisher ~35 minutes total including warm-up & cool-down 🔥 Burn: ~240 calories (approx.) ________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: “Functional Strength Training” or “Weights” depending on your weights, pace, and intensity. __________________________________________________ 📋 WORKOUT DETAILS: Tri-set 1 1️⃣Alt Snatch | 10kg/22 lbs 1️⃣SA O’head Fwd Lunge | 10kg/22 lbs 1️⃣3 Shuffle Jump Lunge . Tri-set 2 2️⃣Front Hold Narrow Squat | 10kg/22 lbs 2️⃣Kneeling Shoulder Press | 10kg/22 lbs 2️⃣Pushup Alt Climber | 10kg/22 lbs . Tri-set 3 3️⃣Deadlift to Squat Clean | 10kg/22 lb 3️⃣Wall Sit Alt Hammer Curl | 5kg/10.5 lbs 3️⃣Deadlift Sprawl | 10kg/22 lbs . Tri-set 4 4️⃣Arnold Press Thruster | 10kg/22 lbs 4️⃣Wide to Close Grip Row | 10kg/22 lbs 4️⃣DB Spider-Man Climber | 10kg/22 lbs . Tri-set 5 5️⃣Single to Double Lat Raise | 5kg/10.5 lbs 5️⃣Lateral Lunge Front Raise | 5kg/10.5 lbs 5️⃣Drop Squat Jack Press | 5kg/10.5 lbs . Tri-set 6 6️⃣Kneeling Hip Thrust Tri Ext | 10kg/22 lbs 6️⃣High Reverse Plank Crunch 6️⃣Plank Jack Shoulder Tap . Workout Finisher 2 x (40 secs work/ 20 secs rest) 1️⃣Squat Swing | 5kg/10.5 lbs 2️⃣DB High Knees | 5kg/10.5 lbs *Workout Complete 🔥Burn 240 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=753u86b4uv38rv0h2dv4fmwna2988les ________________________________________________________________ 📲 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 mix strength and cardio together, or do you usually keep them separate? #garagefitnessgirl #strengthandconditioning #fullbodyworkout