30 Min Strength Training for Busy Women | EVERYDAY STRONG DAY 7

This 30-minute full body strength workout turns up the intensity with shorter work and rest times to challenge your muscles under fatigue. One smart circuit, three rounds, and every major muscle group trained with focus and fire.
#weighttraining #strengthtraining #garagefitnessgirl
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W OR K O U T

Complete each round as follows:

R1: 30s / 15s
R2: 25s / 15s
R3: 30s / 15s

Focus: Clean, powerful reps with heavier loads — intensity with fatigue

I used a set of 6kg/12.5 lbs, 8kg/17.5 lbs, 10kg/22 lbs, 12.5kg/27.5 lbs, 1 x 17.5kg/38.5 lbs + 1 x 20kg/45 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
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Round 1
1️⃣Hip Thrust | 17.5kg/38.5 lbs
2️⃣Unsupported Chest Press | 10kg/22 lbs
3️⃣Lateral Step-Up (L) | 10kg/22 lbs
4️⃣Lateral Step-Up (R) | 10kg/22 lbs
5️⃣Chest-Supported Row | 10kg/22 lbs
6️⃣Arnold Press | 8kg/17.5 lbs
7️⃣O’head Tri Ext | 10kg/22 lbs
8️⃣Crossbody Curl | 6kg/12.5 lbs
.
Round 2
1️⃣Hip Thrust | 20kg/45 lbs
2️⃣Unsupported Chest Press | 12.5kg/27.5 lbs
3️⃣Lateral Step-Up (L) | 12.5kg/27.5 lbs
4️⃣Lateral Step-Up (R) | 12.5kg/27.5 lbs
5️⃣Chest-Supported Row | 12.5kg/27.5 lbs
6️⃣Arnold Press | 10kg/22 lbs
7️⃣O’head Tri Ext | 12.5kg/27.5 lbs
8️⃣Crossbody Curl | 8kg/17.5 lbs
.
Round 3
1️⃣Hip Thrust | 17.5kg/38.5 lbs
2️⃣Unsupported Chest Press | 10kg/22 lbs
3️⃣Lateral Step-Up (L) | 10kg/22 lbs
4️⃣Lateral Step-Up (R) | 10kg/22 lbs
5️⃣Chest-Supported Row | 10kg/22 lbs
6️⃣Arnold Press | 8kg/17.5 lbs
7️⃣O’head Tri Ext | 10kg/22 lbs
8️⃣Crossbody Curl | 6kg/12.5 lbs
.
Ab Finisher  2 x (40 secs work/10 secs rest)
1️⃣Bear Hold
2️⃣Bicycle Crunch
3️⃣DB Reach Sit-Up | 6kg/12.5 lbs
4️⃣DB Russian Twist | 6kg/12.5 lbs

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EVERYDAY STRONG: Your 4-Week Strength & Conditioning Program

Welcome to EVERYDAY STRONG, a full-body strength and conditioning series designed to help you build muscle, improve performance, and feel stronger week by week—all from home, using just dumbbells, a bench, and a booty band.

Each week, you’ll get:

✅ 3 Full Body Strength Workouts (on the Garage Fitness Girl Lifts channel)

✅ 1 Optional Conditioning or HIIT Workout (on the main Garage Fitness Girl channel)

How It Works:

🔷 Strength Wave Format – Each circuit is performed for 3 rounds, but the work time shifts to help you get stronger each week.



Round 1 = controlled and focused

Round 2 = heavy and powerful

Round 3 = moderate and high-effort
This wave-like structure helps you safely lift heavier and progress without burnout.

🔷 Time-Based Circuits – All workouts are follow-along and time-based, so you can go at your own pace and challenge yourself based on your strength level.

🔷 Finish Strong – Each workout ends with a targeted finisher (abs, glutes, or cardio) to increase results and keep things interesting.

For Best Results:

💪 Do the Strength Workouts – Aim for 3 workouts per week to build muscle and improve definition. Add the 4th HIIT/conditioning workout if you want more intensity or calorie burn.

🚶‍♀️ Walk Daily – Move your body outside your workouts. Even a 30-minute walk boosts energy, fat loss, and recovery.

🍽️ Track Your Intake – You don’t need to track perfectly. Just get in the habit of planning meals, recording what you eat, and prioritizing protein.

📓 Progress Over Perfection – Use weights that challenge you. Try to lift heavier in round 2, even if it’s just for a few reps.
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Strength isn’t about doing more — it’s about doing better.

Let’s build it, one workout at a time.

Let’s get EVERYDAY STRONG. 💥
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🤳S  O C I A L S

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D I S C L A I M E R
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