30 Minute Weight Training for Weight Loss & Strength | LEAN GAINS DAY 15

It’s time to finish strong! Day 15 is your ultimate challenge—supersets and progressive reps designed to push your limits and lock in all the progress you’ve made over the past three weeks.

#leangains #strengthtrainingforwomen #garagefitnessgirl
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W O R K O U T

Complete the superset (pair of movements) as follows:
Set 1: 30 secs work/20 secs rest
Set 2: 35 secs work/20 secs rest
Set 3: 45 secs work/

*30 seconds rest between supersets

I used a set of 6kg/12 lbs, 10kg/22 lbs, 12.5kg/27.5 lbs, 15kg/32 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
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Superset 1 - Set 1-3
1️⃣Heels Elevated Goblet Squat | 15kg/32 lbs
1️⃣Alt Clean & Press | 12.5kg/27.5 lbs
.
Superset 2 - Set 1-3
2️⃣RDL | 15kg/32 lbs
2️⃣Banded Lateral Squat Walk | 10kg/22 lbs
.
Superset 3 - Set 1-3
3️⃣Step Ups with Knee Drive | 10kg/22 lbs
3️⃣Bicep Curls | 6kg/12 lbs
.
Superset 4 - Set 1-3
4️⃣ Heels Elevated Glute Bridge | 15kg/32 lbs
4️⃣ Bench Dips
.
Finisher
1️⃣Plank DB Pull Through | 10kg/22 lbs
2️⃣DB Swing | 10kg/22 lbs
3️⃣DB Russian Twist | 10kg/22 lbs
4️⃣Table Top Hold
*Workout Complete 🔥Burn 275 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

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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