30 Minute Barbell Workout For Weight Loss | Follow Along
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- Опубліковано 31 січ 2024
- 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
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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.
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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
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 :)
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.
Great job foot done 🤗
You have become my personal trainer! Thank you so much for these amazing workouts 🏋🏽♀️!
You're so welcome! So grateful to have you here 🏋️♀️
I'm scheduling this for Saturday morning ❤ Penny Team Strong 💪
Have a great workout 🏋️♀️
Thank you so much for your fantastic exercise sessions ❤
🏋🏻♀️ love to mix it up with the barbell! Thanks Penny.
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🏋️♀️
Fantastic workout!!!!❤
Keep these coming!!🏋🏼♀️
Increíble trabajo gracias por las modificaciones. 💪💪🔥🔥👋👋
Estupenda sesión 😊
It was so great to pull out my barbells. Really enjoyed this one. Thanks Penny! 🏋♀❤
Thank you Penny!! Love mixing it up with barbell workouts!!
Keep them coming please and thank you so much 🫶🏻
You're so welcome! Glad you enjoyed it 🏋️♀️
I love the barbell workouts! Please keep them coming 🙏 ❤
Will do!!
More barbells please, these are fantastic!
This was a lot tougher than I had anticipated 😅 have to check out more of these! Nicely challenged 💪🏾💜🤸🏾♀️
Done! Awsome Dear Penny! Thank YOU! 🥇🤩
Thank you ☺️
Wow Penny!! This is such a challenging and awesome workout!!!! Thank you!
Yes!! Glad you liked it 🏋️♀️
Today is my first day ever lifting. This is an awesome, exhausting workout. Thanks!
Really enjoyed the barbell for a change and more challenging! Thank you again, Penny
So glad! Thank you for letting me know ❤️
🏋♀️🏋🏋♂️ loved this one Penny!
Loved the playlist on this one! 🔥 💪🏾
Awesome thank you for letting me know
Did it with dumbbells and loved it!
Awesome! Great job getting it done!
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.❤
Glad you had a great workout 🏋️♀️
🏋️♀️🏋️♀️🏋️♀️ This was a super awesome workout 💪Love the addition of Barbells.Thanks Penny💗💗💗
Glad you liked it!! Thank you for letting me know ❤️
Great workout!!!
Thank you!!
Encore une superbe séance Penny 🔥🔥🔥 j’ai adoré 💖💖💖 au top 🏋♀️🏋♀️ merciiiii beaucoup Penny 🙏🙏🙏
Thank you Christine ❤️
Great barbell workout! Loved the dumbbell options too. I had to transition for a couple moves!
So glad they helped 💪😅💪
Loved all the moves Thank you Penny🎉
I’m so glad 🏋️♀️ Thank you ☺️
Awesome! Thanks Penny 😊
You are so welcome!
What a great workout 💪
Glad you enjoyed it ❤️
Thanks Penny
Great work ! Well done!
Thanks a lot!
❤ I love this kind of workout 🏋🏻♀️
So glad you enjoyed it 🏋️♀️
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!
Ha ha awesome!! I absolutely love hearing that! I had fun making this one too 🏋️♀️
Thanks!!!!
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 🫂🤗🥰
Another great workout!!!🏋️♀️ ❤
Yay! Thank you!
The kickstand deadlift oh boy!
❤Strong start for calender workout 💪
🏋️🏋🏾♀️🏋️♂️EXCELLENT BARBELL workout 🎉🎉🎉
omg..that second half was so hard but so good and fab moves. thank you Penny. love T :)
THANK YOU 🏋️♀️ Appreciate the great feedback!
Thank you so much, Penny❣️❣️❣️❣️❣️🥁🥁🥁🥁🥁
You’re welcome 🏋️♀️🏋️♀️🏋️♀️🏋️♀️
Have a nice weekend, Penny. So good!!!
Thank you! You too!
That was bad ass 💪 Thankyou
So glad you liked it 🏋️♀️
🏋♀Great 🤩👍! Thank you 🙏!
Glad you liked it!
Good one Penny! Few new moves in there. This kicked my arse! ❤️
I’m so glad 🏋️♀️
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 😁👍🏼👍🏼
Great idea!! Glad you enjoyed the workout!
Thank you Penny, loved it,I did with hand weight,OMG I don’t know what is happened, but I m sweating crazy 😅😅😅awesomeness 🙏🤩🌻
Wonderful! Love hearing that!
Perfect as always❤❤Thank’s Penny.
Thank you ☺️
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💪
Great job Sal 🏋️♀️
just finished! my heart is pounding and happy hormones are flowing. thank you!
Wonderful! New barbell up next month too!
Wow that was a great workout! 413 calories burned, not bad! 💪🏼💪🏼💪🏼
Thank you Penny, you are the best! 🤩😍
Sweating. Thank you.
Perfect
Thank you ☺️
Just done!!! Wow it was brutal 😂😂😂 thanks Penny 🏋️♀️
You’re so welcome 🏋️♀️
All I had was a pair of 5lb dumbbells and this was the perfect workout for today 😊 thank you Penny ❤
So glad you still had a great workout 🏋️♀️
🏋🏋🏋🏋excellent. Thanks Penny 👏👏👌
You're so welcome!
More pls ❤
Can't wait to get started 😊 to lose weight
Eu não tenho barra, mas fiz com halteres... incrível esse formato de treino....muito obrigada 🎉🎉🥵💪🏻I will survive 😅😂❤
So glad the alternatives helped!
I ❤ this workout Penny! My legs feel like noodles.
Ha ha awesome! Love that for you 🏋️♀️
👌👌
Thank u 👍🏼👍🏼👍🏼💪🏻🫶🏻👍🏼👍🏼👍🏼
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 😂😂
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 :)
Will do although burpee is my most hated exercise 😅
❤
🏋️♀️🏋️♀️ 💪🏻💪🏻🤩 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 ❤️🤩
Ha ha yes, the compound moves make this a tough one!
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🙏
❤thanks ❤Penny❤
You’re welcome ☺️
I feel a bit 🤢 now but in a good way. That was awesome 👌 thank you x❤
Tough stuff right! Hope it didn’t take to long to feel better after 🏋️♀️
💪💐
Me gustaría, en español y no tener que traducir todo el rato, gracias me encantan tus rutinas
Thank you so much 😊
E eu em Português
💪💪🏋🏋
Love that you made it all the way through to the end with me :)
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
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
🏋
Eres fabulosa t acabo de descubrir y me encanta beso desde españa
Thank you so much 😊 Big hugs from Australia 🇦🇺
Done ✅ 🎉❤
Proud of you for getting it done!
🏋🏻♀️
🏋🏽♀️
🏋️♂️
How much calories does this burn?
🏋♀
🏋🏾♂️🏋🏽♀️
Love that you made it all the way through to the end with me 😅
👍👍👍😜
Goody
🏋🏿
Love that you made it all the way through to the end with me!
🏋♀🏋♂🏋
Love that you made it all the way through to the end with me!
I have a weighted bar of 10,15,20 lbs is that good for this workout? Is it effective?
Absolutely 👍
@@garagefitnessgirl I did it an boy was it a challenge.
Did half of it😢but with 12,5....killer
Great job 👏
🏃♀️💪🏻🏋️♂️🏋️🏋️♀️
🙌🙌🙌🙌
💯☑️💯☑️💯☑️💯☑️💯☑️
🏋️♀️🏋️♀️🏋️♀️🏋️♀️
I used to love barbell workouts but I had to modify with dumbbells because of my shoulder! 😢🏋️♂️
Hope the on screen alternatives helped 💪
@@garagefitnessgirl you know it! You’re so considerate that way. 😊
🏋️♀️🏋️♀️😅
❤❤❤🏋️♀️🏋️♀️🏋️♀️ more!more!more Pretty please!
Will do 🏋️♀️🏋️♀️🏋️♀️🏋️♀️
We7🏋♀️
🏋️♂️🏋️♂️🏋️♂️🏋️♂️🏋️♂️🏋️♀️🏋️♂️🏋️♂️🏋️♂️🏋️♂️🏋️♂️
Love that you made it all the way through to the end with me!