30 Minute Strength Training At Home for Weight Loss | LEAN GAINS DAY 7

Press play on this dynamic full-body workout that blends strength and power moves to help you build muscle and get lean. Get ready to challenge your body and see results!

#buildmuscle #strengthtrainingforwomen #garagefitnessgirl
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Complete the superset (pair of movements) as follows:
Set 1: 40 secs work/20 secs rest
Set 2: 35 secs work/20 secs rest
Set 3: 25 secs work/
*30 seconds rest between supersets

I used a bench + a heavy booty band + a   set of 5kg/10 lbs, 8kg/17.5 lbs,10kg/22 lbs, 12.5kg/27.5 lbs, 15kg/32 lbs, 17.5kg/38.5 lbs + 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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W O R K O U T

Superset 1 - Set 1
1️⃣Back Squat | 15kg/32 lbs
1️⃣Banded Lateral Squat Walk
.
Set 2
1️⃣Back Squat | 17.5kg/38.5 lbs
1️⃣Banded Lateral Squat Walk
.
Set 3
1️⃣Back Squat
1️⃣Banded Lateral Squat Walk
.
Superset 2 - Set 1
2️⃣Arnold Press | 8kg/17.5 lbs
2️⃣Alt Kickstand Deadlift | 12.5kg/27.5 lbs
.
Set 2
2️⃣Arnold Press | 10kg/22 lbs
2️⃣Alt Kickstand Deadlift | 15kg/32 lbs
.
Set 3
2️⃣Arnold Press | 12.5kg/27.5 lbs
2️⃣Alt Kickstand Deadlift | 15kg/32 lbs
.
Superset 3 - Set 1
3️⃣Bench Supported Row | 8kg/17.5 lbs
3️⃣Alt Lunge with Knee Drive | 8kg/17.5 lbs
.
Set 2
3️⃣Bench Supported Row | 10kg/22 lbs
3️⃣Alt Lunge with Knee Drive | 10kg/22 lbs
.
Set 3
3️⃣Bench Supported Row | 12.5kg/27.5 lbs
3️⃣Alt Lunge with Knee Drive | 12.5kg/27.5 lbs
.
Superset 4 - Set 1
4️⃣Banded Hip Thrust | 15kg/32 lbs
4️⃣Alt Clean & Press | 8kg/17.5 lbs
.
Set 2
4️⃣Banded Hip Thrust | 17.5kg/38.5 lbs
4️⃣Alt Clean & Press | 10kg/22 lbs
.
Set 3
4️⃣Banded Hip Thrust | 20kg/45 lbs
4️⃣Alt Clean & Press | 12.5kg/27.5 lbs
.
Arms Finisher
1️⃣Iso Hold Curl (L) side | 5kg/10 lbs
2️⃣Iso Hold Curl (R) side | 5kg/10 lbs
3️⃣O’head Tricep Ext | 5kg/10 lbs
4️⃣O’head March | 5kg/10 lbs
*Workout Complete 🔥Burn 282 Calories
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L E A N G A I N S: Your 6-Week Strength & Muscle-Building Program

Welcome to Lean Gains, a 6-week, 3-day-per-week strength and muscle-building program designed to help you get lean, strong, and confident. This series uses a pyramid and reverse pyramid training format to challenge your muscles and push your limits.

How It Works:

•In the pyramid format, you’ll aim to increase the weight as the work time decreases, focusing on quality over quantity.

•Good form is key—prioritize controlled, effective movements over lifting too heavy with bad form.

Recommended Schedule:

To maximize recovery and results, perform workouts on alternate days, such as Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday.

For Best Results:

Walk daily: Incorporate 30 minutes of walking at a time that suits you to boost recovery and overall health.

Track your protein intake: Protein is essential for building lean muscle—make it a priority in your diet.

Measure your progress: Record the weights and reps for each exercise. Tracking is the key to improving strength over time.

Above all, enjoy the process, have fun, and celebrate every step of your strength-building journey! Let’s get to work!
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🤳S  O C I A L S

Website: https://www.garagefitnessgirl.com
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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

Thank You For Following Along
Penny xo