30 Min Strength Training for Women with Dumbbells | RESCULPT Workout 4

Welcome to RESCULPT — a full-body compound strength series designed to help you transform your physique through powerful, purposeful movement.

#resculpt #buildmuscle #garagefitnessgirl

Each 30-minute workout is structured for real change:

✔️ Two circuits of compound strength exercises

✔️ Each circuit completed twice

✔️ 40 seconds work / 15 seconds rest

✔️ A metabolic AMRAP-style finisher to challenge your endurance and fire up your metabolism

You can customize the challenge:

🏋️‍♀️ Use heavier weights to focus on building strength and lean muscle

🏃‍♀️ Use lighter weights to build endurance and resilience to fatigue — perfect if you're starting out or returning after time off.
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W O R K O U T

Complete 2 rounds of the circuit of movements 40 secs work/15 secs rest

I used a set of 4kg/9 lbs, 6kg/12.5 lbs, 8kg/17.5 lbs, 12.5kg/27.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
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Circuit 1
Hang Snatch | 12.5kg/27.5 lbs
Sumo Deadlift | 12.5kg/27.5 lbs
Sumo Deadlift High Pull | 8kg/17.5 lbs
Curtsy Lunge to Curl | 6kg/12.5 lbs
Lateral to Front Raise  | 4kg/9 lbs
Renegade Row Cross-Body Tap | 8kg/17.5 lbs
DB Russian Twist | 8kg/17.5 lbs
.
Circuit 2
Squat Clean | 8kg/17.5 lbs
Single Arm Row (L side) | 12.5kg/27.5 lbs
Single Arm Row (R side) | 12.5kg/27.5 lbs
Hammer Curl to Press | 6kg/12.5 lbs
Front Hold Double Pulse Squat | 6kg/12.5 lbs
Bridge Tri Extension | 6kg/12.5 lbs
Pullover to Leg Lower | 6kg/12.5 lbs
.
AMRAP FINISHER (3 min)
10 Skier Hops
10 Deadlift to Upright Row | 6kg/12.5 lbs
5 Sit-Up Press | 6kg/12.5 lbs
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How to Use RESCULPT:

🔹 Repeat each workout 2–3 times per week for best results.

🔹 Follow the May Workout Calendar** for a full 5–6 day program.

🔹 Walk daily (30+ minutes) to support recovery, boost metabolism, and improve overall health.

🔹 Prioritize your protein intake to fuel strength gains, recovery, and muscle-building.

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Why RESCULPT Works:

✨ Full-Body Strength Focus: Targeting the 8–12 rep range for optimal muscle-building and fat loss support.

✨ Circuit Format: Moving efficiently between exercises to maximize time, effort, and results.

✨ Progressive Overload: Repeating key movement patterns each week so you can focus on lifting heavier, improving form, and getting stronger.

RESCULPT isn’t just a workout—it’s your mission.

It’s about reshaping your body, rebuilding your strength, and redefining what’s possible for you.

Let’s lift with purpose.

Let’s move with intent.

Let’s RESCULPT. 💪🔥

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🤳S  O C I A L S

Website: https://www.garagefitnessgirl.com
YouTube:   / @garagefitnessgirl  
Instagram:  / garagefitnessgirl  

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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