30 Minute Barbell Workout For Weight Loss | Follow Along
Тәжірибелік нұсқаулар және стиль
Ignite your fat-burning potential while you sculpt lean muscle with this barbell workout designed for you to lift and thrive!
I used a 10kg/22lbs Barbell but you may want to use something lighter or heavier depending on your fitness and strength level.
There are 2 circuits to complete 2 x through 40 secs work/20 secs rest
______________________________________
Circuit 1
1️⃣Offset Squat
2️⃣Good Morning to O’head Press
3️⃣Deadlift to Row
4️⃣Reverse Lunge & Curl
5️⃣Sumo Stiff Leg To Sumo Deadlift
6️⃣Sprawl to Upright Row
.
Circuit 2
1️⃣Thruster
2️⃣Kickstand Deadlift to Squat Clean (L) side
3️⃣Kickstand Deadlift to Squat Clean (R) side
4️⃣Lateral Lunge Shift
5️⃣Underhand Row & Curl
6️⃣Sprawl to Clean & Press
.
Tabata Finisher 2 x20 secs work/10 secs rest
1️⃣Snatch
2️⃣O’head Tricep Ext to Reverse Lunge
3️⃣Underhand Grip Front Raise
4️⃣Situp & Reach
*Workout Complete 🔥Burn 279 calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means that I may earn a commission when you purchase products through the links on this site, at no additional cost to you.
Love the workout and want to know how you can say thanks? ➡️ Click the link below to buy me a coffee (I take mine black :) and support the channel! buymeacoffee.com/pennyb
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DISCLAIMER
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
Пікірлер: 169
Don't have a barbell but still want to follow along with me? I'll show you the dumbbell alternative for every exercise so you can still get a great workout in :)
@lynngardner76
5 ай бұрын
I loved this workout! I don’t have a barbell so the modifications were spot on for me! This was great! I’m on 🔥! I feel it everywhere!! Thank you!
I may or may not have layed out on the floor thinking about my life decisions while you did the tabata fininsher...I didn't need finishing I was done!!😂😂😂😂 GREAT workout!
More barbell! These workouts are so hard for me. Please keep them coming! 🏋️♀️
Hey everyone, I did this 1st time today, and was good. My weight was 30lbs on barbell, and 12lbs on dumbbells . I enjoy it, thank you.
@garagefitnessgirl
Ай бұрын
Great job foot done 🤗
You have become my personal trainer! Thank you so much for these amazing workouts 🏋🏽♀️!
@garagefitnessgirl
5 ай бұрын
You're so welcome! So grateful to have you here 🏋️♀️
I’m a season pro when it comes to the gym and I tried so frigging hard to finish the last two exercises in the last bit of tabata but completely saw my baby dad in heaven and just could not finish 😂 - man what a great workout 💪
I'm scheduling this for Saturday morning ❤ Penny Team Strong 💪
@garagefitnessgirl
5 ай бұрын
Have a great workout 🏋️♀️
Thank you, Penny, for keeping the modification window open throughout the exercise. I'm currently alternating between doing your older workouts in your garage and those in the new gym 👏👏
Great workout penny, loved the barbell change up🏋️♀️
Thank you Penny!! Love mixing it up with barbell workouts!! Keep them coming please and thank you so much 🫶🏻
@garagefitnessgirl
5 ай бұрын
You're so welcome! Glad you enjoyed it 🏋️♀️
Thank you so much for your fantastic exercise sessions ❤
It was so great to pull out my barbells. Really enjoyed this one. Thanks Penny! 🏋♀❤
🏋🏻♀️ love to mix it up with the barbell! Thanks Penny.
I love the barbell workouts! Please keep them coming 🙏 ❤
@garagefitnessgirl
5 ай бұрын
Will do!!
Keep these coming!!🏋🏼♀️
Today is my first day ever lifting. This is an awesome, exhausting workout. Thanks!
This was a lot tougher than I had anticipated 😅 have to check out more of these! Nicely challenged 💪🏾💜🤸🏾♀️
Increíble trabajo gracias por las modificaciones. 💪💪🔥🔥👋👋
Every video I think to myself “this is my new favorite video” then I watch another one and think “no this is my new favorite” BUT this was for SURE is my new favorite! Thank you!
@garagefitnessgirl
5 ай бұрын
Ha ha awesome!! I absolutely love hearing that! I had fun making this one too 🏋️♀️
Done! Awsome Dear Penny! Thank YOU! 🥇🤩
@garagefitnessgirl
5 ай бұрын
Thank you ☺️
Really enjoyed the barbell for a change and more challenging! Thank you again, Penny
@garagefitnessgirl
5 ай бұрын
So glad! Thank you for letting me know ❤️
Fantastic workout!!!!❤
6:42 AM Vancouver BC time. Penny kicked my ass this morning but I love you for it. Keep them going. Thank you so much.❤
@garagefitnessgirl
5 ай бұрын
Glad you had a great workout 🏋️♀️
Wow Penny!! This is such a challenging and awesome workout!!!! Thank you!
@garagefitnessgirl
5 ай бұрын
Yes!! Glad you liked it 🏋️♀️
More barbells please, these are fantastic!
Great barbell workout! Loved the dumbbell options too. I had to transition for a couple moves!
@garagefitnessgirl
5 ай бұрын
So glad they helped 💪😅💪
Loved the playlist on this one! 🔥 💪🏾
@garagefitnessgirl
5 ай бұрын
Awesome thank you for letting me know
Estupenda sesión 😊
🏋️♀️🏋️♀️🏋️♀️ This was a super awesome workout 💪Love the addition of Barbells.Thanks Penny💗💗💗
@garagefitnessgirl
5 ай бұрын
Glad you liked it!! Thank you for letting me know ❤️
Hi Penny 😊My Saturday's workout made it🏋🏼♀️🥲Bombastic🔥💣💥My whole body shaking right now😅Thank you for another great workout and time here. Big hugs from Germany 🫂🤗🥰
This work out 🏋️ is tough 😅I love it. All we have is a 45lb barbell so I switched to dumbbells when I had to. Whew I’m tired 😁👍🏼👍🏼
@garagefitnessgirl
Ай бұрын
Great idea!! Glad you enjoyed the workout!
❤ I love this kind of workout 🏋🏻♀️
@garagefitnessgirl
5 ай бұрын
So glad you enjoyed it 🏋️♀️
omg..that second half was so hard but so good and fab moves. thank you Penny. love T :)
@garagefitnessgirl
5 ай бұрын
THANK YOU 🏋️♀️ Appreciate the great feedback!
Encore une superbe séance Penny 🔥🔥🔥 j’ai adoré 💖💖💖 au top 🏋♀️🏋♀️ merciiiii beaucoup Penny 🙏🙏🙏
@garagefitnessgirl
5 ай бұрын
Thank you Christine ❤️
🏋♀️🏋🏋♂️ loved this one Penny!
Good one Penny! Few new moves in there. This kicked my arse! ❤️
@garagefitnessgirl
5 ай бұрын
I’m so glad 🏋️♀️
Fab WO today Penny. I was all Zen until burpees, my bb rolled.. So back to zen then modified 2nd lot burpees. ❤ Penny Team Strong💪
@garagefitnessgirl
5 ай бұрын
Great job Sal 🏋️♀️
Did it with dumbbells and loved it!
@garagefitnessgirl
5 ай бұрын
Awesome! Great job getting it done!
Have a nice weekend, Penny. So good!!!
@garagefitnessgirl
5 ай бұрын
Thank you! You too!
What a great workout 💪
@garagefitnessgirl
5 ай бұрын
Glad you enjoyed it ❤️
Great work ! Well done!
@garagefitnessgirl
5 ай бұрын
Thanks a lot!
just finished! my heart is pounding and happy hormones are flowing. thank you!
@garagefitnessgirl
4 ай бұрын
Wonderful! New barbell up next month too!
Loved all the moves Thank you Penny🎉
@garagefitnessgirl
5 ай бұрын
I’m so glad 🏋️♀️ Thank you ☺️
Thank you Penny, loved it,I did with hand weight,OMG I don’t know what is happened, but I m sweating crazy 😅😅😅awesomeness 🙏🤩🌻
@garagefitnessgirl
2 ай бұрын
Wonderful! Love hearing that!
All I had was a pair of 5lb dumbbells and this was the perfect workout for today 😊 thank you Penny ❤
@garagefitnessgirl
5 ай бұрын
So glad you still had a great workout 🏋️♀️
Awesome! Thanks Penny 😊
@garagefitnessgirl
5 ай бұрын
You are so welcome!
Wow that was a great workout! 413 calories burned, not bad! 💪🏼💪🏼💪🏼 Thank you Penny, you are the best! 🤩😍
🏋️🏋🏾♀️🏋️♂️EXCELLENT BARBELL workout 🎉🎉🎉
Another great workout!!!🏋️♀️ ❤
@garagefitnessgirl
5 ай бұрын
Yay! Thank you!
The kickstand deadlift oh boy!
Thank you so much, Penny❣️❣️❣️❣️❣️🥁🥁🥁🥁🥁
@garagefitnessgirl
5 ай бұрын
You’re welcome 🏋️♀️🏋️♀️🏋️♀️🏋️♀️
❤Strong start for calender workout 💪
Perfect as always❤❤Thank’s Penny.
@garagefitnessgirl
5 ай бұрын
Thank you ☺️
Thanks Penny
That was bad ass 💪 Thankyou
@garagefitnessgirl
5 ай бұрын
So glad you liked it 🏋️♀️
🏋♀Great 🤩👍! Thank you 🙏!
@garagefitnessgirl
5 ай бұрын
Glad you liked it!
Great workout!!!
@garagefitnessgirl
4 ай бұрын
Thank you!!
Just done!!! Wow it was brutal 😂😂😂 thanks Penny 🏋️♀️
@garagefitnessgirl
5 ай бұрын
You’re so welcome 🏋️♀️
Thanks!!!!
Sweating. Thank you.
Eu não tenho barra, mas fiz com halteres... incrível esse formato de treino....muito obrigada 🎉🎉🥵💪🏻I will survive 😅😂❤
@garagefitnessgirl
5 ай бұрын
So glad the alternatives helped!
Can't wait to get started 😊 to lose weight
Oh gosh!!! Can't wait to workout on Saturday!!! Love the music as well BUT I'm dreading Burpees with barbell... I will break my crowns 😂😂
@garagefitnessgirl
5 ай бұрын
Just do the burpee without putting your hands on the bar and then pick it up to do the upper body move or try it with dumbbells if that feels better :)
@mamartusiaa
5 ай бұрын
Will do although burpee is my most hated exercise 😅
I ❤ this workout Penny! My legs feel like noodles.
@garagefitnessgirl
5 ай бұрын
Ha ha awesome! Love that for you 🏋️♀️
Perfect
@garagefitnessgirl
5 ай бұрын
Thank you ☺️
🏋🏋🏋🏋excellent. Thanks Penny 👏👏👌
@garagefitnessgirl
5 ай бұрын
You're so welcome!
👌👌
More pls ❤
🏋️♀️🏋️♀️ 💪🏻💪🏻🤩 wow, that was a great and hard one with tons of big muscles 💪🏻 W put a bit much on his barbell and was totally toast 🤣 Both shaky and happy after the workout 💪🏻💪🏻🤩 so effective moves and exercises 💪🏻 Have a lovely weekend, Penny ❤️🤩
@garagefitnessgirl
5 ай бұрын
Ha ha yes, the compound moves make this a tough one!
❤
Thank u 👍🏼👍🏼👍🏼💪🏻🫶🏻👍🏼👍🏼👍🏼
Me gustaría, en español y no tener que traducir todo el rato, gracias me encantan tus rutinas
@garagefitnessgirl
5 ай бұрын
Thank you so much 😊
@PatriciaSilva-bz5zd
5 ай бұрын
E eu em Português
Super trening🎉
@garagefitnessgirl
Күн бұрын
Thank you ☺️
I feel a bit 🤢 now but in a good way. That was awesome 👌 thank you x❤
@garagefitnessgirl
5 ай бұрын
Tough stuff right! Hope it didn’t take to long to feel better after 🏋️♀️
What barbell would you recommend 😭 I’m starting my home gym and want to invest in a good barbell but I can’t seem to find the right pick🙏
🏋
ladies who are just starting and only wanting to do basic workouts like this...what barbell brand did you buy? I see lots on amazon...I am 5'3 118 and only use about 6lb dumbbells max for now... THANKS
💪💪🏋🏋
@garagefitnessgirl
5 ай бұрын
Love that you made it all the way through to the end with me :)
💪💐
❤thanks ❤Penny❤
@garagefitnessgirl
5 ай бұрын
You’re welcome ☺️
ladies who are just starting and only wanting to do basic workouts like this or like les mills. Iam not going to be bench pressing...what barbell brand did you buy? I see lots on amazon...I am 5'3 118 and only use about 6lb dumbbells max for now... THANKS
🏋🏻♀️
🏋🏽♀️
Goody
🏋️♂️
Done ✅ 🎉❤
@garagefitnessgirl
5 ай бұрын
Proud of you for getting it done!
🏋♀
Eres fabulosa t acabo de descubrir y me encanta beso desde españa
@garagefitnessgirl
5 ай бұрын
Thank you so much 😊 Big hugs from Australia 🇦🇺
🏋🏿
@garagefitnessgirl
5 ай бұрын
Love that you made it all the way through to the end with me!
🏋🏾♂️🏋🏽♀️
@garagefitnessgirl
5 ай бұрын
Love that you made it all the way through to the end with me 😅
👍👍👍😜
🏋♀🏋♂🏋
@garagefitnessgirl
15 күн бұрын
Love that you made it all the way through to the end with me!
How much calories does this burn?
💯☑️💯☑️💯☑️💯☑️💯☑️
@garagefitnessgirl
5 ай бұрын
🏋️♀️🏋️♀️🏋️♀️🏋️♀️
I have a weighted bar of 10,15,20 lbs is that good for this workout? Is it effective?
@garagefitnessgirl
5 ай бұрын
Absolutely 👍
@melanierodriguez6126
5 ай бұрын
@@garagefitnessgirl I did it an boy was it a challenge.
🏃♀️💪🏻🏋️♂️🏋️🏋️♀️
@garagefitnessgirl
4 ай бұрын
🙌🙌🙌🙌
I used to love barbell workouts but I had to modify with dumbbells because of my shoulder! 😢🏋️♂️
@garagefitnessgirl
5 ай бұрын
Hope the on screen alternatives helped 💪
@freyakridle5565
5 ай бұрын
@@garagefitnessgirl you know it! You’re so considerate that way. 😊
We7🏋♀️
Did half of it😢but with 12,5....killer
@garagefitnessgirl
Ай бұрын
Great job 👏
🏋️♂️🏋️♂️🏋️♂️🏋️♂️🏋️♂️🏋️♀️🏋️♂️🏋️♂️🏋️♂️🏋️♂️🏋️♂️
@garagefitnessgirl
4 ай бұрын
Love that you made it all the way through to the end with me!