40 MIN FAT BURNING STRENGTH, CARDIO & CORE Workout with Dumbbells
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- Опубліковано 7 чер 2023
- Tick off a complete workout in 40 minutes with this challenging mix of resistance, cardio and core work that will help you burn calories and take your fitness to the next level!
You’ll need a moderately heavy set of dumbbells to complete this workout. I used a set of 5kg/11Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
There are 4 circuits to complete. Each circuit consists of 3 minutes of strength, 3 minutes of cardio & 3 minutes of core workout with no rest between movements!
______________________________________
Circuit 1
1️⃣FR Squat to Step Back Lunge
2️⃣Alt Row to Back Extension
3️⃣Sumo High Row
4️⃣Criss Cross Drop squats
5️⃣Lateral shuffle
6️⃣Shuffle Punch 30/30
7️⃣Standing DB Knee Drives
8️⃣Half Kneeling Woodchop 30/30
9️⃣Plank DB Pull Through with X Body Climber
*30 seconds rest
.
Circuit 2
1️⃣Deadlift to Squat
2️⃣Lateral Walking Thruster
3️⃣DB Curl to Alt Front Raise
4️⃣DB Jack Press
5️⃣3 Skater Hop Jump
6️⃣Inchworm Double Jump
7️⃣Plank Oblique Ab Rotation 30/30
8️⃣Butterfly Situp to Bridge
9️⃣Alt X Body to Toe Touch
*1 minute rest
.
Circuit 3
1️⃣Snatch to Shoulder Press
2️⃣DB Squat to X Body Crunch
3️⃣Lateral Lunge to Front Raise
4️⃣DB Toe Taps
5️⃣Lateral Lunge Floor Taps
6️⃣6 High Knees to Sprawl
7️⃣Bent Knee X Body Crunch
8️⃣Clap Situps
9️⃣Commando Plank to Knee Drive
*30 seconds rest
.
Circuit 4
1️⃣Upright Row to Alt Front Raise
2️⃣Man Maker
3️⃣DB Bridge Piston Press
4️⃣Shoulder Tap to Kick Through
5️⃣Plank Jack Squat Hop Burpee
6️⃣Knee Repeater 30/30
7️⃣Side Plank 30/30
8️⃣Leg Lower Combo
9️⃣DB Straight Leg Woodchopper
*Workout Complete 🔥Burn 410 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
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You're going to feel the burn with this one! Leave me a comment and let me know if you enjoyed this non-stop format :)
❤❤❤
Omg! This was so hard. It was one of my least favorite because it was so hard which means it’s good for me! I am a sweaty mess! Thank you! 😅😅
I really felt the burn with this one. Great workout Penny 😅
YES!!!! Love the longer no repeat intervals with very little rest in between. More please!
I felt near death experience with this workout😂
GOT TO BE AN ALL TIME FAV - LOVE LOVE LOVE THAT - 9 MINUTE NON-STOP SETS - WOOOOO HOOOOOOO
Yes I loved this one too!
Your exercise with smiling face gives me motivation and lots of positive energy.
Yes! Non stop!
Just when I can’t imagine how you could be a better trainer, you show you are! The format is amazing and challenging and keeps it fresh. The combinations take the moves and make them more interesting and fun. You are the best Penny!!!!!
God, I was so grateful for each core move where I could just lay down… thx penny, you never disappoint!!
I loved the non-stop format. Made the workout much harder.
Yes!! A challenging one for sure!
I appreciate it that I found you, you make me workout like crazy!
Wasn't so sure of the none stop 60 seconds at first but I made it till the end! Another killer workout with Penny!
Tough stuff right but I tried to pick exercises that where manageable for that time frame! Thanks for following along Mike 😁
Another killer workout! I love the focus on strength building, combined with hiit. For the longest time I couldn’t find any female trainers on UA-cam with a physique and workouts that were aligned with my fitness goals, and then I found YOUR CHANNEL 😁🙌 Yay! Thank you for the abundance of great workouts and for bringing your awesome energy every time, you are simply the best!
THANK YOU!!!! You just made my day! I really appreciate you being here and sending such positive vibes ❤️
This was amazing! Thank you so much, Penny, for all your hard work!!! Loved every second of it!
I felt like this format moved really fast and was super challenging! My arms were like jelly by the end. Always loved the no repeat workouts. My calorie burn was 263 total with an average heart rate of 125 using 10 pound dumbbells
Awesome Traci! Hope you had a great workout ❤️
😅
This was intense phewww!
I didn’t think I gave it my 💯 definitely felt like 47yrs OLD today so I will do it again before this challenge ends!
Thank you I LOVED the format!
Proud of you for getting it done! We all have days like that 😅
This was amazing! Thank you so much, Penny, for all your hard work!!! Loved every second of it!❣️❣️❣️❤️❤️
Omg that was one of my favorite workouts to date. It was challenging and sweaty but went so fast. And always love the no repeats!😅
That was great, thanks Penny. Loved the format, had to get my head around 60sec intervals though, 😂
Lol! Who knew 1 minute could feel sooooo long 😅
❤❤❤❤❤❤🎉🎉🎉🎉🎉🎉🎉❤❤❤❤ Amazing! So tough and varied and I loved the 9mins back to back xxxxx you’re amazing penny! Thank you 🙏 x❤❤❤😊😊😊
Yay! Thank you!
I liked this non stop format so please add more, thank you Penny!
Wow. This workout was truly humbling. I consider myself advanced level and was questioning my decisions in the middle of circuit 2. Amazing use of 40 minutes. Please consider this format again. Thank you Penny ❤
It absolutely goes without saying that you are the very best dear Penny!!! I must admit that I hate all high impact workouts but if I ever can accept one, then only from you!!! This one was very challenging and beyond amazing and rewarding!!! Thank you so so so MUCH!!!!!!!!! 🥰❤👏💪
Awww thank you so much! I appreciate the wonderful compliment ❤️
Penny, 60 minutes, 9 movements and no rest..... Girl, we did that!!!!!!😅
Oh yeah!!! Killer wasn’t it! But a good challenge 😅
Outstanding workout and variety of exercises! Yes, please, more floor workouts. 😊 You are such an inspiration and such a ray of sunshine!
I loved this set up! The 3 minutes of each is just what I needed to end the week! I enjoyed the exercises you chose! I used 12.5lbs since are weights don’t quite match up here! Thanks penny!
This workout is truly humbling
Hi Penny, I absolutely love this format, it's tough but doable. I'm finding with menopause I need to do strength and cardio together to keep the weight off. Thanks as always😅💪
Just revisited this one. Perfection 👏🏻👏🏻 such a good mix. Thank you Penny!
Loving the workouts with cardio and strength!
Thank you for this wonderful workout! ❤
You’re on fire!! And you lit me up too 😃. In the upcoming months, I’ll include this session once a week..Let’s see the results..Thank you penny! You’re igniting 🔥
So grateful teach us core moves
This one was brutal, I love it❤..thank you so much you are amazing
I have been procrastinating all morning as I wasn't sure about this one - 9 minutes non-stop!!?. But soooo happy I did it, really challenging but absolutely wonderful! I loved it 😅 - Thank you Penny!
Thanks penny I loved this workout. Thanks again and again
Thank you Penny very much for your help today 🙏💪🏽❤️
Thank you for this wonderful workout love d this format alot❤❤❤
stop is a definite challenge...great mix and format 💜🤸🏾♀️💪🏾
Have not done a workout like this with any other trainer. Wow!
Love this format! Glad you enjoyed it ❤️
Loving the workout with cardio and strength
Love love love the non stop workout 💪
Such a killer this one 🙌
Thank you for this wonderful workout! ❤ I loved this format a lot! 😊
So fun wasn’t it! Glad you enjoyed it!
Watching you on my husband’s account. 👏🏽LET 👏🏽ME👏🏽TELL👏🏽YOU. This workout was GIVING 🥵. I feel amazing and accomplished for keeping up with you. SIS! You did that. 🙏🏽thank you. I loved the cardio weights combo no repeat.
Your work out is very informative penny love u and your work
Fantastic work 👏 I like your dumbbell workout very much it's my favorite workout 💪 thanks
Love it non stop format
Loved it and thank you for all your great workout
Penny, for all your hard work!!! Loved every second of it!❣️❣️❣️❤️❤️
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Increíble! Me ha encantado!
Wow Amazing My Favorite Exercise Coach
Great workout session with this one! Thanks!
Wow wow wow that was super challenging penny all your workouts are incredible I love them I did have to take a few breaks due to my health but my physical fitness is on 🔥🔥 I absolutely loved that format I will definitely replay 😅😅
Awesome Sarah!! Thank you for the great feedback ❤️
You are a diamond for fitness lovers 👌
Thank you!!! That means alot ❤️
So much fun 😅 thanks, Penny! ❤
Really need this workout
This is one of the best workout really great👌
felt like this format moved really fast and was super challenging! My arms were like jelly by the end.
Love this workout
So tough and non stop work out with great penny .you have great stemna.
Amazing exercise that everyone can easly done
Excellent workout 🔥
Loved it and loved the format. I thought
I may struggle with the 1 minute sets but managed them 😊 Was definitely ready for the rest at the end of each set but really enjoyed it. I used 4.5kg weights had an average heart rate of 122, max 159 and burned 340 calories 🔥. Thanks for another great work out Penny ❤
Nice work Tanya! Great job getting it done!
This was amazing work
Brilliant workout
I love this workout
Loved it! Really fun!
I loved this workout
Excellent exercises
I surely try these exercises
This was amazing.
So great motivation
This was amazing❤
Loved this! Love you! Am. A fairly recent but now dedicated follower!❤
Hey Sara :) appreciate you! Thank you so much for being here and following along with me ✌️
Amazing workout ❤
Excellent workout 💪
amazing session
Great day ✨
Excellent workout
Perfect workout for cardiac muscles 👏👍
This was a very beauty workout
Thank you penny
I love this exercise
Great workout. Really enjoyed this one.
So glad! Thank you for letting me know 🥰
Crazy good workout 😅😅😅😅😅💪💪💪 grateful Penny thank you so much🙏🥰🇵🇹
This was amazing
Excellent exercise ❤
Amazing work
Super fantastic gym work
I completed this workout this morning
Excellent step
WoW!!! Super trabajo, gracias👋👋👋🔥🔥🔥
You’re welcome ☺️
Nicely trained ❤
Really appreciated
Great workout 💚
Amazing and good work ❤️
Excellent work
We did it very helpful for weight loss
Very good version
Best workout 👏
Amzing and simple and great work out..👍
Great workout ❤
awesome trainer