Build muscle and endurance with this full-body dumbbell workout, incorporating exercises for your whole body and core.

Ideal for at-home use, this low-impact routine is suitable for beginners or anyone minimizing high-impact movements.

#weighttraining #strengthworkout #garagefitnessgirl
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Like the music? Find my playlist with the music I’ve used here:

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And, if you sign up to Epidemic Sound through the playlist link, you’ll get 7 days for free!
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W O R K O U T
Complete 2 sets of each exercise before moving on to the next, 40 secs work/30 secs rest

I used a set of 4kg/9 lbs, 7kg/15.5 lbs, 10kg/22 lbs & 15kg/33 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
______________________________________
1️⃣Pec Dec Chest Fly | 4kg/9 lbs
2️⃣Reverse Fly | 4kg/9 lbs
3️⃣Static Lunge (L) side | 10kg/22 lbs
4️⃣Static Lunge (R) side | 10kg/22 lbs
5️⃣Front to Lateral Raise | 4kg/9 lbs
6️⃣Close to Wide Grip Curls | 7kg/15.5 lbs
7️⃣Sumo Deadlift |15kg/33 lbs
8️⃣Glute Bridge | 15kg/33 lbs
9️⃣Weighted Wall Sit | 7kg/15.5 lbs

Abs -Complete 2 rounds of each exercise. 35 secs work/15 secs rest
1️⃣Clap Crunch
2️⃣Plank Knee to Chest to Leg Lift
3️⃣Commando Plank
4️⃣Heel Taps
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✅BEGIN TO LIFT TRAINING SCHEDULE
The optimal way to perform this program would be to alternate training days with a 30-60 minute walk or rest day. So a sample workout schedule may look like this:
Monday – Full Body Strength
Tuesday – 30-60 minute walk or rest day
Wednesday – Full Body Strength
Thursday – 30-60 minute walk or rest day
Friday – Full Body Strength
Saturday/Sunday – 30-60 minute walk or rest day
**To make this a 5-6 day a week program, repeat 2 or all of the weekly workouts published.

If you want to build muscle and strength, aim to increase loads as you progress through the program whilst maintaining good form 💪

🤳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

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25 min Toned Upper Body Workout with Weights to TONE and SCULPT your arms, shoulders, back, chest & abs. A super effective workout you can do from home or the gym. Grab your weights and let’s do it ♥︎

▸ Muscles Worked: Upper Body & Core
▸ Time: 25 Min + Cool Down
▸ Equipment: Grab your Light & Medium Dumbbells! (I’m using 2x2kg & 2x5kg for your reference)
▸ Instructions: Follow along and complete as many reps as possible in 50 Seconds. After 10 Seconds of Rest continue to the next move.

▸ Workout: 40 sec on, 0 sec off
Big Arm Circles
Pull Down + Rainbow
Curl + Press
Alternating Dumbbell Row
Alternating Shoulder Press
1 Arm Shoulder Press Right
1 Arm Shoulder Press Left
Dumbbell Row
Alternating Arnold Press
Plank Row
Arnold Press
Standing Tricep Extensions
Chest Press
Lying Tricep Extensions
High Plank Hold
Close Grip Chest Press
Hand Release Push Ups
Low Plank Hold
Dumbbell Sit Ups
Dumbbell Twists
Lean Back + Press
Dumbbell V Hold
Kneeling Tricep Extensions
Renegade Row
Front Raises
Side Plank
Side Plank
UP Row + Press
Shoulder Press + Pulse
Shoulder Pulses

▸ Cool Down 30 sec on, 10 sec off
Shoulder Stretch Left Arm
Shoulder Stretch Right Arm
Upper Body Opener

Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.

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#growingannanas #growwithanna #homeworkouts #hiitworkout

D I S C L A I M E R

If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.

This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.

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Updated Mommy and Me Exercise Video: https://youtu.be/zlZnzoGhdvo

As I am in my third trimester I wanted to share with you some of the prenatal yoga and pelvic floor exercises that I have been doing to strengthen my muscles while being pregnant.

As mentioned, I am not a professional and these are exercises that were recommended to me. Make sure to always speak with your Midwife or OB if you’re unsure about any of these exercises.

Thanks for watching! Make sure to subscribe to my channel and follow along on Instagram!

Instagram: http://www.instagram.com/nellecreations
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End Screen Song: LiQWYD – Summer Nights (Vlog No Copyright Music) https://youtu.be/Q1bBAEhDBBg

All Music in Videos from provided by Vlog No Copyright Music. (https://www.youtube.com/channel/UCEickjZj99-JJIU8_IJ7J-Q)

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Get ready to unleash your inner beast with our “Most Brutal & Aggressive Workout playlist! This handpicked collection of intense, high-energy tracks is designed to push you to your limits and fuel your workouts. Whether you’re lifting heavy, powering through cardio, or just need an adrenaline boost, these brutal beats will keep you pumped and motivated. Hit play and let the aggression drive your gains!
Short, sharp, and captures the essence of your playlist. Ready to dominate those workouts? 💪🎶

Tracklist :

0:00 Song: Max Brhon – Cyberpunk [NCS Release]
Music provided by NoCopyrightSounds
Free Download/Stream: http://ncs.io/Cyberpunk
Watch: http://youtu.be/iqoNoU-rm14

3:33 Song: Egzod, Maestro Chives, neoni Royalty [NCS Release]
Music provided by NoCopyrightSounds.
Watch: https://youtu.be/C5fLxtJH2Qs
Free Download / Stream: http://ncs.io/Royalty

7:17 Song: EWN & Whogaux – Start That Fire [NCS Release]
Music provided by NoCopyrightSounds
Free Download/Stream: http://ncs.io/startthatfire
Watch: http://youtu.be/ACFvhTR__OI

10:18 Song: Barren Gates – Devil [NCS Release]
Music provided by NoCopyrightSounds.
Watch: https://youtu.be/htV2wG5rWHw
Free Download / Stream: http://ncs.io/Devil

13:09 Song: Unknown Brain & Hoober – Phenomenon (ft. Dax & VinDon) [NCS Release]
Music provided by NoCopyrightSounds.
Watch: https://youtu.be/LO9vChXMBp8
Free Download / Stream: http://ncs.io/Phenomenon

16:03 Song: Max Brhon – AI [NCS Release]
Music provided by NoCopyrightSounds
Free Download/Stream: http://ncs.io/MB_AI
Watch: https://youtu.be/SzEz2hO7Pw8

19:11 Song: Koven – Never Have I Felt This [NCS Release]
Music provided by NoCopyrightSounds
Free Download/Stream: http://ncs.io/NeverHaveIFeltThis
Watch: http://youtu.be/-7fuHEEmEjs

23:17 Song: WATEVA – Ber Zer Ker [NCS Release]
Music provided by NoCopyrightSounds
Free Download/Stream: http://ncs.io/BerZerKer
Watch: http://youtu.be/pIzq5BmcKF4

26:35 Song: MIDNIGHT CVLT & The Brig – Can’t Escape [NCS Release]
Music provided by NoCopyrightSounds
Free Download/Stream: http://ncs.io/CantEscape
Watch: http://youtu.be/SrKsLk0FnY4

30:07 Song: Blazars – Northern Lights [NCS Release]
Music provided by NoCopyrightSounds
Free Download/Stream: http://ncs.io/northlights
Watch: http://youtu.be/jbYCZamoWyg

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#WorkoutPlaylist

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This is your BodyFit by Amy Full Body Strength & Stretch with Weights Workout. This is day 3 of your Holiday HIIT Challenge and we are gonna hit it hard with back to basic strength using our kettlebells or dumbbells or both. We will include some stretching with a short mobility round too. We’ll keep the heart rate up in the process and we will get those endorphins going so we feel good. Are you ready? Let’s do it!!

Get the BodyFit by Amy free monthly workout calendar and updates on all my new workouts by signing up for the weekly BodyFit Blast email here https://bit.ly/3MOgwPS

EQUIPMENT I’M USING TODAY
Workout Mat: https://bit.ly/3tiWDXF
Top & Leggings: Fabletics
Shoes: APL

CHAPTERS
00:00 Intro
00:40 Warm Up
04:40 Workout
32:15 Cool Down

WANT MORE BODYFIT BY AMY??
Join the BodyFit Athletic Club! https://bit.ly/3rdRC0Y
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Follow me on FB, IG, and Twitter @BodyfitbyAmy
For an additional warm up start here:https://youtu.be/ZUDCMPzl738
For some extra cool down go here: https://youtu.be/lQZQC1M4l1E
For some extended stretching (cause we all need it) check this out: https://youtu.be/olB1GjAJ4eI

Thanks for showing up today! Great job everybody!!
AMY

DISCLAIMER
Please consult with your physician before beginning this or any other exercise program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. By engaging in this exercise or exercise program, you agree that you do so at your own risk.

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Mark Coles explains how females can get the best out of their workouts. He also explains the key differences between females training and males

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