40 MIN TABATA FUSION WORKOUT | Strength, HIIT, Isometrics & Abs
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- Опубліковано 7 бер 2024
- Sculpt and strengthen with dynamic intervals combining strength, HIIT, isometric, and ab exercises for a full-body transformation.
I used a set of 7kg/15lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
How it’s done: There are 2 circuits to complete 2 x through. 20 seconds work/10 seconds rest.
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Circuit 1
1️⃣Thruster
2️⃣Pulse Jump Squat
3️⃣Squat Hold
4️⃣Bent Knee X Body Crunch
5️⃣Bentover Row
6️⃣Jumping Bear In & Outs
7️⃣Bear Hold
8️⃣Heel Taps
9️⃣RDL
🔟Butt Kicks
1️⃣SL Deadlift Hold (R) side
2️⃣SL Deadlift Hold (L) side
3️⃣Alt X Body Crunch
4️⃣Lying Tricep Extension
5️⃣Crab Toe Touch
6️⃣Reverse Table Top Hold
7️⃣commando Plank
.
Circuit 2
1️⃣Reverse Lunge & Curl
2️⃣3 Shuffle Jump Lunge
3️⃣Lunge Hold (R) side
4️⃣Lunge Hold (L) side
5️⃣Alt Climber to leg lift
6️⃣Bridge Chest Press
7️⃣Blast off Pushup
8️⃣SA Plank Hold (R) side
9️⃣SA Plank Hold (L) side
🔟Bicycle Crunch
1️⃣Reverse Fly
2️⃣Superman Burpee
3️⃣Superman Hold
4️⃣Plank with Arm Lift
5️⃣Glute Bridges
6️⃣Russian Dancer
7️⃣Glute Bridge Hold
8️⃣Frog Crunch
*Workout Complete 🔥 Burn 329 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
Follow my EXACT weekly training routine on my Garage Fitness Girl App 📲 garagefitnessgirl.app
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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
Hope you enjoy this fusion style workout. Something a little bit different for you all. Let me know your thoughts in the comments :)
This looks great! Looking forward to it for tomorrow
I absolutely loved this workout! This was awesome and kick a$$! I loved this format. That second circuit was killer! More like this please! Thank you!
I loved this circuit! Thank you🎉
Such a lovely way to celebrate women strength, ambition, beauty!!! Happy women's day 🎉
Yes! Thank you!
I loved this workout! The format was awesome! That second circuit was killer! Kick a$$! More like this one please! Thank you!
❤ it Penny! The was a great workout! Keep the color coordinated outfits and timer going, so cute!
Love a tabata. Especially if there are weights involved. Thanks so much, Penny! 💪😅💓
Loved this one! What a challenge! Time flies by with this format
Thanks Mike! Something a bit different 😅
Oh Wow!!! Definitely a favorite!!! It was fast-paced, love your creativity and your music is SO MOTIVATING! Twice through each set was perfect, the variety of exercises to cover the entire body made it a wonderful way to end my week!❤💪🏻👏🏻🫶thank you Penny
Where did that time go, BRILLIANT 💪💥💪💥💪 great format thanks Penny💐🙋
Loved the variety in this workout!!
It’s like all in one workout… works really well for someone like ..Thank you penny for coming with such a versatile work outs..I love them all .❤super sweaty too.❤❤❤
Thanks for another killer workout, Penny! Love the format whenever I can incorporate a little HIIT and strength at the same time. Cheers!!
This was a very well organized routine. I loved it. I love TABATA!!! I was challenge, but that is what we all need! THANKS and keep them coming! 😊😊👍💪💪
Happy women's day to one of the most inspirational women out there! Thanks for your continued effort and support, Penny ❤
About the workout, before I start, I usually think that tabata is easy 😂 (even though I experienced many times that isn't the case!) I don't have the cheeks to cut off too much of only 20s, so I usually end up doing more than during 45/15 workouts :D
I also loved the variety of this, but I must admit I missed my 10kgs😅 it was a great way to start my weekend!
Ohhhhh this one looks so good! Can’t wait to try it!
Hope you like it when you get a chance to give it a go!
Yay, excellent cardio workout for this rainy day dear Penny! ❤❤❤
So happy you enjoyed it!
❤Love a slightly longer tabata workout!
To be honest it was one of the coolest workout I've done in a long time. Loved the tabata format and that mix between cardio, strength, abs and bodyweight exercises. Thank you so so so much for this one !!!
I absolutely love those isometric holds, really fires up the muscle! 🔥 Great format too, lots of variety and of course sweat fest guaranteed! 😅💪🏾💜🤸🏾♀️
YEEESS!! So glad you liked it! Something a bit different 🙌
Great workout - loved the Tabata style ! One armed plank was tough!
Thank you!! Yes! Such a challenging move right 💪
This was a fabulous workout. I loved the concept of this class. the class went by so fast!!!! The content was challenging and unique the way you presented it. Fantastic Job Penny this was a winner. Your classes always are but this was a little extra. Thanks for this.
Awww thank you! That really means a lot! I had fun with this one, so I’m glad you enjoyed it too.
Love tabata! Thank you Penny!
You’re welcome 😉
Love these combo classes and as tabata can go hard for the short period. 😅❤
YEEESS 💪😅💪
Absolutely loved that format! It was so fun, went by quickly and gave me a good sweat! Thank you!
More like this workout please. So fun! Thank you
I love this format, you get a little bit of everything!
Fun right?! I thought it was a bit different but still enjoyable 🥰
I loved the fusion 🎉awesome!!!!
Amazing! Like the different moves and format. Keeping me on my toes Penny. 😊
I try 😉 Glad you liked it!
Encore une superbe séance 🔥🔥🔥 j’ai adoré 💖💖💖 merciiiii beaucoup Penny 🙏🙏🙏
Excellent! I’m so glad you enjoyed it!
Loved this!!! Thanks Penny!
Killer tabata!! Love the combination of exercises 💪🏻❤
Me too! Loved the mix 😅
Looking forward to this one 🎉 I love the thumbnail ❤ you are doing a great job Penny ❤❤
Yes, the thumbnail is 🔥 🔥 🔥!!!
Thank you so much 🤗 That means a lot 🙏
🥰🥰🥰🥰
One of my favourite workout to do before work! Not extremely hard but getting a full body workout. Thabks so much. Would love more vidoes similar being 45 mins long. ❤❤
Thank you for letting me know! So glad you had a great workout 🥰
This is one of my favourite so far. I really enjoyed it. Perfect mix. Well done and thank you. Looking forward for the total body routine you are just premiering. 🎉🏋♂️🧘♂️
Thank you very much! I enjoyed this mix too! Something a little bit different 🥰
Happy Monday Penny 😊 it was a great training, especially holding positions during exercises. It's quite a challenge of endurance and strength🏋🏼♀️💪🏻🦵🏻🔥🙉 I need to say I love it. Thank you Penny have a wonderful week 😊🦋🙏🏻💙🥰
Thank you! You too! Have a happy week!
@@garagefitnessgirl Thank you Penny so much 🦋💙🙏🏻💙
This routine was so good 💪🫶
Your workouts definitely changed my body ❤❤
Love that! Thank you for letting me know!
Yes❤❤❤loved this format😊I love weights mixed with cardio, and tabata time is 👍 great thx penny
It was quite unusual, but fun! My brain and muscles were like "what the h*** are you doing??" 😆 Thank you Penny!
Ha ha yes! A bit different but good to change it up sometimes right 🙌
I liked the format! Fresh content as per usual!
Such a great workout this morning! Loved, loved, loved the format. Not sure why when I viewed it that I thought it was going to be easy 😂
Thank you. 😊
Loved this style of tabata🔥
Thank you!! Something a bit different wasn’t it!
I so love the format Penny the best! Thank you as always! You're the best ❤
Love the format ! So much fun 😊
Glad you enjoy it! Thank you for letting me know 🥰
Omg... So much fun! Loved it! Thank you! ❤️🔥💪🙂
Yay!! So glad! A fun format I thought :)
Great format, thank you Penny!
Glad you like it!
Loved loved this WO Penny... Fabulous... ooo sweatay.... Penny Tea Strong 💪
Yay thank you! Glad you liked it!
Amazing work!!!Thanks Penny!!!!!!!!!!!!!!!🥰😇🤩
Love your videos, penny! Great work!
Thank you so much!
Love this workout ❤❤❤Amazing❤Thank’s Penny!
J'ai adoré 😊 j'aime ce format 20/10, j'arrive à suivre plus facilement . Merci pour ce moment 😊
Love this format!!
Thank you for letting me know 🥰
Such a brilliant format Penny loved it time went bye so fast loved it ❤️🙌💪x
I love tabata and the mix is great, thank you
Loved the mix of exercises ❤
Thank you!!
Yesss! I know I'll love it!!!! Thank you so much for your great workouts and your endless creativity (and hard work) 😍❤💯🙏
Thank you so much for staying with me all these years 🫶
@@garagefitnessgirl it's such a pleasure! Wishing us many years of workouts together 🤝❣😍🤩
A great and very amazing training! I loved it, thank you so much, Penny🌼🌼
You're so welcome! I loved this one too!
Great workout . I loved it my whole body feels strong
Excellent! Love that for you 💪
Loved this one! More🎉🙌🏻
Thank you!! I’m so glad 🥰
Wow, this was so great, Penny 💪🏻💪🏻 we loved the fusion style and how the exercises built on each other and the challenge that gave us 💪🏻💪🏻🤩 (back from vacation and allowed to go with lighter weights 👍)
And tabata is so great… goes so fast that can’t think about how tired you are 🤣
Love that you combined strength, cardio, isometrics and balance ❤ a winner 🎉👍
Thank you so much and wish you a Happy Easter 🐣 (we’ll have a rainy one in the sailboat ⛵️ )
Excellent Penny 🦵💪🧨🧨🧨👌. Thanks alot 👏👏🙏
Loved the format. Thanks
Awesome, thank you!
That was absolutely perfect!
Powerful workout!❤
Penny the best
Penny!! This is next on my list! Absolute 🔥
You always manage to outdo yourself somehow 💯
Can’t thank you enough ♥️
Awww thank you! Hope you enjoy it! Something a little bit different 😅
Absolutely loved this workout!!! Most fun I’ve had working out in a while 🙌🏽🤍💪🏽
Yay!! That makes me so happy to hear!
Fun workout! Thank you!
Great job more workouts like this. ..🎉
I wasn’t fit today so had to take some modifications, but went through! Thanks therefor 🙏🏻 …. Needed muuuuuch protein after 😅, greetings from Germany 👋🏻
Thank you Penny, loved it, that was a sweaty one huuu 😅😅😅awesomeness 🤩🙏🌻
Excelente trabajo como siempre gracias 👋👋👋🔥🔥
Thanks Penny❤❤❤
Loved this! 😊
Thank you!! 😊
I did it . Thank you. It was awesome😊
Wonderful! So glad you liked it!
loved it so much
I’m so glad!
Can you please try to upload 3 videos in 1week
I’ll have to put this on the list to do! I’m dealing with a hip flexor injury and boy is painful sometimes! I’m starting to turn the corner, so I may still have to modify some things and a couple things I may have to sub all together! Who knew a hip flexor could take you out of the game…😂😂😂. This isn’t too heavy on weights, squats I keep shallow and lunges are just a no go! This looks good!!!
Being injured is never fun! Hope you heal quickly x
Fun fun fun and 🥵 👏🏻👏🏻👏🏻 You are the Best!
I really enjoyed this format Penny 🎉🎉🎉. The only one I could only finish once was the burpee superman even in the modified version. 20 second was too quick for me, but the others.. really liked 💪🎉
Great job getting it done!
It was great!
Thank you! Glad you enjoyed it 🫶
MUCHAS GRACIAS !!❤
You’re welcome ☺️
Tabata ❤❤❤❤❤
Glad you enjoyed it!
Fantastic 🎉🎉🎉🎉
Thanks 🤗
Excellent❤❤❤
Thank you ☺️
I love penny my favorite ❤
Appreciate you 🫶
I loved it 💪😓
Thank you ☺️
Damn lady...love the format..might need a nap now 😴 😏🤣😉
done and very cool 😉
THANK YOU ☺️
Best🥰
Like it!! 👍👍
Thank you! Cheers!
Que rica rutina❤
Thank you ☺️
hi Penny , love the pink top you look beautiful have a great weekend!!!!
Thank you! Yes! Love this colour! Enjoy your weekend too 🫶
Quiero ser fuerte como tu❤
Can we see workouts with no plank movements or push ups- wrist issues ❤
I’ll put something on the ‘To Do’ list for you!
❤❤❤
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❤🙏
I will survive ❤🎉🎉🎉🎉❤️🔥🥵
🤘🤘👌
🙏🙏🙏
💯💯💯💯💯☘️💚☘️💚