30 Min Strength Training for Women | EVERYDAY STRONG DAY 6

Fast, focused, and full-body strong—this 30-minute strength workout is designed to help you lift with intensity and move with confidence. The shorter time blocks push you to train with heavier loads and maximum intent.
#weighttraining #everydaystrong #garagefitnessgirl
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Complete the circuit of movements as follows:

R1: 35s work / 20s rest
R2: 30s work / 20s rest
R3: 35s work / 20s rest

I used a set of 5kg/10.5 lbs, 6kg/12.5 lbs, 8kg/17.5 lbs, 10kg/22 lbs, 12.5kg/27.5 lbs, 15kg/32lbs + 17.5kg/38.5 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

Round 1
1️⃣Goblet Squat | 15kg/32lbs
2️⃣Incline Push-Up
3️⃣Chest Fly | 5kg/10.5 lbs
4️⃣SL Deadlift (L) side | 8kg/17.5 lbs
5️⃣SL Deadlift (R) side | 8kg/17.5 lbs
6️⃣Snatch | 10kg/22 lbs
7️⃣O’head Tri Ext  | 10kg/22 lbs
8️⃣Pullover Leg Ext | 8kg/17.5 lbs
.
Round 2
1️⃣Goblet Squat | 17.5kg/38.5 lbs
2️⃣Incline Push-Up
3️⃣Chest Fly | 6kg/12.5 lbs
4️⃣SL Deadlift (L) side | 10kg/22 lbs
5️⃣SL Deadlift (R) side | 10kg/22 lbs
6️⃣Snatch | 12.5kg/27.5 lbs
7️⃣O’head Tri Ext | 12.5kg/27.5 lbs
8️⃣Pullover Leg Ext | 10kg/22 lbs
.
Round 3
1️⃣Goblet Squat | 15kg/32lbs
2️⃣Incline Push-Up
3️⃣Chest Fly | 5kg/10.5 lbs
4️⃣SL Deadlift (L) side | 8kg/17.5 lbs
5️⃣SL Deadlift (R) side | 8kg/17.5 lbs
6️⃣Snatch | 10kg/22 lbs
7️⃣O’head Tri Ext  | 10kg/22 lbs
8️⃣Pullover Leg Ext | 8kg/17.5 lbs
.
Ab Finisher
1️⃣Modified Hollow Hold
2️⃣DB Woodchop | 5kg/10.5 lbs
3️⃣DB Half Kneeling Woodchop (L) side | 5kg/10.5 lbs
4️⃣DB Half Kneeling Woodchop (R) side | 5kg/10.5 lbs
Workout Complete 🔥Burn 214 Calories
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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

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