45 MIN GET BACK ON TRACK WORKOUT | No Repeats + All Standing + Active Rest
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- Опубліковано 26 бер 2023
- This light weights workout combines Low Impact strength exercises with an active, walking rest to help you build up your strength, energy and motivation after taking some time off..
You’ll need a light set of dumbbells to complete this workout. I used a set of 2kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level
Complete each exercise for 40 secs work/20 secs active rest
______________________________________
1️⃣Squat Down DB Pickup
2️⃣Deadlift to Bentover Lat Row
3️⃣Front Raise Step Jack
4️⃣Alt Step Back Lunge + 4 Punches
5️⃣Lateral Walking Thruster
6️⃣Lateral Lunge Shift & Hammer Curl
7️⃣Sumo Pulses
8️⃣Curtsy Lunge & Swing
9️⃣Squat with X Body Crunch
🔟Curtsy Lunge & Swing
1️⃣Sumo Squat with Underhand Grip Front Press
2️⃣Tricep Kick & Step Back
3️⃣X Body Punch
4️⃣Lateral Raise to Squat Swing
5️⃣Side Lunge DB Taps
6️⃣Standing Abduction with Iso Hold Raise
7️⃣Standing Abduction with Iso Hold Raise
8️⃣Front Punch to Good Morning
9️⃣X Body Crunch (L to R)
🔟X Body Crunch (R to L)
*Drink Break
1️⃣Clean & Press
2️⃣Sumo Squat Laterals
3️⃣Side Lunge with Rainbow Press (L) Side
4️⃣Lateral Raise March
5️⃣Side Lunge with Rainbow Press (R) Side
6️⃣Knee Drives
7️⃣Shoulder Sweeper to Curl
8️⃣Squat with Front Kick
9️⃣Ground & Pound
🔟One Arm Row Tap Back (R) Side
1️⃣One Arm Row Tap Back (L) Side
2️⃣Speed Curls
3️⃣Butt Kick & Underhand Row
4️⃣Skiing
5️⃣Side Punch & Squat Combo (L) Side
6️⃣Side Punch & Squat Combo (R) Side
7️⃣O’head Tri Ext with Front Kick
8️⃣Lunge Knee Drives (L) Side
9️⃣Standing Ab Rotation
🔟Lunge Knee Drives (R) Side
*Workout Complete 🔥Burn 412 calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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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 - Навчання та стиль
If you've taken some time off of working out and need to get back on track, this is the workout for you! Low impact + Light Weights + All Standing + No Repeats!! Follow along with me as I get moving again after being sick for a few weeks! Let's do this together 💪
So glad your back and everything is better. I miss your workouts
Oh yes finally you are back. I missed you ❤
Welcome back Penny! ❤ can’t wait to do this one soon.
❤️❤️❤️💪🏻💪🏻💪🏻
Fitness UA-camrs need to have more of these workouts, IMO. Thanks Penny!
Seriously can we get an hour long version of this-this is the best workout ever, compound moves, all standing, weights and super sweaty and accomplished afterwards....
Perfect for those days when you feel like not moving but really want to move. Thank you 🙏 ❤
YEEESS!!!
Dear Penny, I am so glad that you are feeling better again. Take the time you need to get fit again. You have so many wonderful workouts in your treasure chest that we find enough to exercise with you every day. We were missing you! ❤
Thank you! That is so kind. I’m glad you can find workouts to enjoy 😊
Thank you Penny. I love your workout. Can you make more all standing workouts please 😊
Please please please do more like these I don’t do your workouts bc of mobility issues I can’t get down on ground - this is perfect. Please do an hour ❤️❤️❤️❤️
she has a group of "standing only" workouts, just type it after the garage girl fitness in the search bar
Great workout Penny. I thought it would be easy being that I was using light weights. Boy was I wrong. I was drenched with sweat 😅 please keep this type of work out coming 👍🏼💪
Yes! Very deceiving wasn’t it! Glad you had a great workout 🙌
This workout was exactly what I needed to get back on track. I am a Forensic Technician; my job does not allow me a lot of time to work out. More active rest!🚶♀🏃♀
So happy I could help Ty! Thanks for the great feedback 😅
Perfect. More like this one please. 🚶🏻♀️
Glad you enjoyed it!
Welcome back my dear! Hope you are feeling well! We were missing you! ❤
Exactly what I needed after 1 month without exercising, feels like am gonna feel that tomorrow 😅 Thanks Penny, you have a workout for every situation ❤
We missed you Penny !! Glad you are feeling so much better !! and also glad we have you back !! ❤👏🏾👏🏾
Thank you!! I appreciate the lovely message ❤️
This one is the best yet! I was drenched for my head all the way to my toes! Something about the sequence, the compound moves and the walking in between...absolutely incredible.
Wow, thank you! That makes me so happy to hear 🥰
So happy to see you again, I was a little bit worried, I wish you are happy and healthy!!!
Thank you ☺️
Glad to know you're okay, Penny! I have missed your workouts🥰
did this today after 5 days off because of my mental health. definitely worth it. burned 341 calories and clocked in 1734 steps. thank you, Penny. more of these, please 🚶🏽♀️🚶🏽♀️
I really loved this workout! I would like to see more walking in between exercises like this if you can 🤗
Thank you for the feedback 😅
Recovering from my knee injury and getting back to strength training, this was so gooood ❤
I’m so glad I could help you keep moving 😁
Perfect for a back on track after the holidays! Thanks!!! 🏃♀🏃♀🏃♀
Absolutely!! glad you enjoyed it 🤎
This one is perfect for when I just want a break from my big weights and get a good cardio! Always sweat buckets! Thank you Penny! ❤
Well, this one was sneaky!!!! Wow!! What a FANTASTIC workout!! Alot tougher then I thought it was going to be but I feel absolutely amazing!!! Loved the active rests and those light weights!!!!
PLEASE, PLEASE do MORE like this one!!!!!! LOVE IT!!!🚶♀️🚶♀️🚶♀️🚶♀️🚶♀️🚶♀️🚶♀️🚶♀️
Absolutely enjoyed this workout! ❤ I burnt 322 kcal 🔥 Really need more workouts with an active rest please 🙏🏻🚶🏻♀️🚶🏻♀️ Thank you, dear Penny! 🤗
i love your workouts especially the no repeats active rest ones
Thank you so much ☺️
So glad you're feeling better and back, we've missed you! Loved this one and love active rest 🚶♀🚶♀. Thank you Penny!
Thank you so much Elizabeth! Glad to be back 🥰
Welcome back!I was worried about you❤
How did i miss this one!! This is excellent and very necessary in between heavy workout days! Thank you Penny!!🎉🎉
Loved this video routine. 👍👍👍 Great for my light weight workout days. More like this please 😊😊 Thanks for your channel videos. Appreciated 🤗
So great!🙂🙂 I really enjoyed this workout! Thank you so much! 🥰 Greetings from Greece 🇬🇷
So glad! Thank you so much for letting me know ❤️
It is always a great pleasure to train with you.❤This workout is very useful and brought me a lot of strength. 🎉Thanks, Penny.
You're so welcome!
The best sweat I’ve ever had! Thank you Penny ☺
Awesome 🙌
I am a low impact person and love your low impact series.
Thank you! I hurt my knees; however, I need to stay consistent with my weight loss journey...This will really help!
Penny, I love all your walking workouts, but this one is my new favorite! I was sore from doing one of your workouts yesterday! This was a perfect recovery day!
It was fun wasn’t it! Glad you liked it!
Having a Fibro flare up this week but didn’t want to skip out on weights. This is PERFECT for those days!! Thank you! I feel so much better after doing this
Hi Penny. I love this so much. I don’t need to get back on track, but as an advanced exerciser, I need days where I go lighter and slower. This workout is perfect for that. I don’t know how you do it, but the exercises are fresh and well combined. I’m sure this workout can be modified for advanced levels by using heavier weights and jogging instead of marching in the active rest portions. But today I went along with you. Thank you again ❤
Absolutely! Thank you for the fantastic comment! I absolutely loved this workout too ❤️
Just right for the day love your fur baby thank you penny
Thank you ☺️ He’s a great workout partner 🐶
Love this workout. I have a bit of a shoulder injury so it was perfect! I love these kinds of workouts you can modify accordingly. You're the best Penny!!!!
So thankful for workouts like this one Penny! Feeling super tired today and was short on time so I only did half of it, but I got a little sweat on and it got my body moving even when I wasn't feeling like it at all! Would love to see a few more like this for days where I just know I don't have it in me to push myself too hard! Thanks again for another great workout!! 😊
❤❤thanks Penny and a big old welcome back 🥰🥰 xx
Thank you Joanna 🥰
First of all, I'm so glad your back! Second, I'm glad your back with this workout. I've been not feeling well, so something lighter is welcomed. Thank you!
So glad I could help Darlene. Thank you for the lovely message ❤️
Hi it’s so nice to have you back 😊 glad your feeling better. Great sweaty workout x 🤜🏻x
Thanks so much! 😊
I LOVE THE BABY IN THE VIDEO!!! GREAT WORKOUT BTW... :))
Love this channel
Really enjoyed this workout to the beat. Always on the lookout for all standing workouts. Thanks.
Glad I could help 🙌
Loved everything about this! Love how u bring the sweat even in a low impact workout! 😅
i loved that workout!! love no repeat and low impact - thank you!!
Thank you! Will have to do this workout after work
this was a fantastic workout. Took a week off for Vacation and this could not have been more better to start back up with this. This was no joke. This was intense! Sweat level was high. I just loved it .
Glad you are back and healthy. Thank you so much
Thanks Penny!!!! Awesome work!!! Congrats!!!
Yay Penny! I've missed you and your workouts! So glad you're back! ❤ Loved this low impact session!
My favorite workout so far!! ❤❤💪🏽💪🏽
Awesome! Thank you!
I enjoyed this routine, good combination of strength and cardio. I burned 239 calories but only made it to the 30 min mark🥵
Well done! This one is definitely tougher than you think it’s going to be 💪😁💪
That was perfection…thank you!
I love your standing workouts!
Just getting over a cold and this was the perfect workout after a few days off. Thank you, Penny! Loved it! 🚶♀❤
Hello Penny, this all standing strength workout was perfect for me as my left forearm is almost all healed from tennis elbow! I didn't need to put bodyweight on my arms!
I used very light weight on the left side and a little heavier on the right side! At times used very light weight on both sides! There were also some new combo moves for me!
Love this workout so much! Would you be able to make more all standing strength workouts?
Thank you so much always for all your workouts!
Have a fantastic day!
I absolutely will Anna! New All Standing HIIT out next week 😅
Glad you are back and taking care of your health! - all the best wishes to you Penny the great! 👍😊
Thank you Laura 🥰
Thanks Penny it was amazing and sweaty 🥰🤸😁love the standing exercises with light weights ❤️
You're so welcome! I’m glad you enjoyed it ❤️
Just came back from vacations and starting strong with this workout ❤️
I used my 4 kg dumbells, cause these are the lightest weights that I have. And wow, that got sweaty! Loved it ❤🔥
Penny, glad you are feeling better. Never would have found this workout if you hadn't reposted! Thanks a lot!
You're so welcome!
Wow.I like this workout! Thank you Penny.
You're so welcome!
I love this!! Thanks Penny!! ❤
Yay! So glad to her that 🥰🥰
I am happy to see you again. Get stronger
I enjoyed this workout
🏃🏾♀️
So glad that you are back. Love your workouts. This one was excellent, but I love them all, especially the all standing workouts.
Thank you!! That’s so kind and I appreciate you following along with me 🥰
i haven't done any strength/circuit training in AGES so i'm very proud of myself for getting through this and not feeling as winded as i predicted! just what i needed to shake my muscles awake before i start the build n burn calendar next week 😁 you rule, penny!
Yes! Definitely a good one to get your mojo back 💪😅💪
Thank you Penny. I needed an active rest day😊. 400 kcals and a lot of sweat
Excellent!! Glad you enjoyed it ☺️
Perfect timing! Post-Surgery workout. I have to stay upright and no jumping. Thank you. Active recovery was a bonus.
Lov it! 👍💪
Thank you for another challenging workout to get us back in the game!!! 🚶🏾♀️
You're so welcome! I needed this to feel better too!
Penny you kicked my butt on that low impact 😮😮😮😮awesome need more of these loved 🥰 it 💪💪💪
Thank you Julie! I’ll do my best to add more ❤️
@@garagefitnessgirl thanks 😊 feeling it today 😄😄
This was great!
This was awesome! I look forward to doing this one again. Feeling stronger every lesson I do. Thank you! 😊 👍🏿 💪🏿
Love, love, love this workout! The active recovery makes it even better.
Thanks so much Jen! Glad you had fun with it 🥰
This is one of my favorite workouts, thanks ❤
So glad! Thank you for letting me know!
Penny so glad you are feeling better we all missed you but health is so important ❤️x this was such a fantastic workout even though I used 2kg my shoulders differently felt it will keeping this to do again 💪👏🙌x
Thank you so much Penny! This was amazing. Glad you are well.
Thank you so much ☺️
Awesome again Penny. I just needed a lighter slower session and this worked the whole body. Great combinations :)
Oh Penny! This was absolutely amazingly awesome!! Loved every minute of it. I don’t know what about it made me sweat from head to toe. I was drenched! I love standing workouts, well my knees do 😅. But this was perfect. The compound moves were just right, with enough time under tension. The active breaks helped. More like this wouldn’t get any complaints from me 😂. Great workout ❤👍🏾👏🏾🎉
🚶♀Thanks Penny! This workout popped up in my suggested videos. I'm glad I did it. 😅
So glad you enjoyed it!
Oh my god!!!! So amazing! I was needing this today! Thank you so much Penny! You are awesome! ❤🚶♀️🚶♀️🚶♀️🚶♀️
Penny I LOVED this and it's exactly what the body needed today. I love most of your workouts but I really like doing things like this a couple/few times a week. Thank you! It was nice to follow along and do this style with you!
Excellent! Thank you for the great feedback. I also enjoyed doing this style.
I’m so glad you are feeling better. I have been not myself this past week so I am looking forward to this one.
I love all your workouts but especially standing knee friendly ones.
Thank you for always having a smile on your face , you always look as if you’re having so much fun 🙏🏽🥰
I hope you feel better too. I hope you enjoy the workout ❤️
Glad you feeling better! I have missed a few months and this was a great get back to it workout❤
So glad I could help 💪😅💪
Excellent workout!!! 🏃♀ and WELCOME BACK 🙌🙌👋👋💓
Needed this apart from tennis its been 5 days since i picked up weights, body’s been sore all week so this looked good ready to get back into it. I ran between sets i jumped where i could low impact definitely doesn’t mean easy i used 3 kgs for all but 2 exercises burned 375 Cals thanks Penny was fun.
Amazing! Nice work Erin 😅
Sweat freaking fest! Glad you're feeling better Penny and thank you for all you do! I've come so far in my fitness journey because of you💓
Thank you so much Felicia! I really appreciate you taking the time to let me know ❤️❤️❤️
If you are worried about keeping moving between exercises then don't. The playlist alone will have you DANCING between exercises nevermind marching 🤣 absolutely loved this one thanks so much!
This workout was amazing!!! My shoulders were toast🎉
Thank you! This workout is definitely something I need after recovering from sickness :D Awesome work Penny!
YEEESS! I hear you! So glad I could help.
I hope you do more of these workouts
Amazing workout 💪🏻💪🏻 like always.. you are the best ❤❤❤
Penny so grateful you are feeling better. You are the workout QUEEN 👸 Hope you are rested and doing well! I save your workouts because they are SO FABULOUS! This was TOUGH even with light weights my cardio was up especially with the active rest! LOVED THIS ONE! So thankful for you❤️💕🚶♀️🚶♀️
Awww thanks Melody! It’s good just to move sometimes! Thank you for always sending me good vibes 🥰
I really needed this to get back on track this morning thank you
So happy I could help!
¡Gracias! Gracias y gracias!!!
Awesome as usual. Thanks so much for all u do for us
Thank you so much for the lovely message and for following along with me ❤️
Woooow, my legs are shaking by now! Low impact, but high sweat!! Thanks for your time as always! Love to train with you!!
Love having you here Bony :)
Excelente trabajo para un jueves a las 7pm, i love it!
Loved this workout a lot.
So glad! Thank you for letting me know 🙏🙏
Just came back from a 2 week break, whoa! this workout was just perfect to getting me back in the grove! Thank you Penny! Such a great compound workouts! BTW glad you are doing better! take care 💖💖
Thank you! Glad this workout helped you get your mojo back 😅