20 Minute Full Body BARBELL WORKOUT At Home | Strength & Conditioning

Burn fat and build your endurance with this quick & dirty, full body workout 🏋️‍♀️
You’ll need a barbell to complete this workout. I used a 15kg/33Lbs Barbell but you may want to use something lighter or heavier depending on your fitness and strength level. Don’t worry if you don’t have a barbell, I'll show you the dumbbell alternatives for every exercise.
Complete each circuit 2 x through. 30 secs work/10 secs rest
______________________________________
Circuit 1
1️⃣Deadlifts
2️⃣Barbell Row
3️⃣Hang Clean to Press
4️⃣Staggered Squats
.
Circuit 2
1️⃣Sumo Deadlift High Pull
2️⃣Bicep Curl
3️⃣Side Lunge with Knee Drive (L) side
4️⃣Side Lunge with Knee Drive (R) side
.
Circuit 3
1️⃣Thrusters
2️⃣Kneel to Squat
3️⃣Bridge Chest Press
4️⃣Glute Bridge
.
Finisher x 60 sec max effort
BB Sprawl to Row
**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

[@GregJ-x6g]

PLEASE more barbell workouts around 20-30 minutes!! This one is incredible!! Packs such a punch in a short amount of time. Great for busy days. 🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️

[@garagefitnessgirl]

Will do! Glad you enjoyed it!!

[@rastababy5684]

Yes more barbell workouts please 🏋🏾‍♂️. This one today was good

[@garagefitnessgirl]

Thank you for letting me know ❤️

[@sarahgataora4992]

Love the barbell workouts 🏋🏼‍♀️ Keep ‘em coming please Penny!

[@mercymakwiranzou2382]

Yes please

[@manon6921]

YES! more barbell workouts please! love to see a full body strong & lean 12 days with a barbell and af course with dumbells alternative.

[@ltee33]

More quick barbell workouts please!!! 🏋‍♀️ thanks Penny

[@garagefitnessgirl]

Will do! Glad you enjoyed it!

[@narminmarahimi8626]

Thank you, Penny. Dripping sweat and feeling like a champ ❤️🙌

[@garagefitnessgirl]

Woohoo!! Love that for you 🏋️‍♀️

[@stevielauterjung546]

Thumbs up for previews of each segment. Well organized!!

[@Rastafairyem]

Loving the barbell workouts, I'm really dyspraxic, so it's much easier to keep form with a fixed bar than free weights for me. I'm getting really strong now, thank you Penny!

[@garagefitnessgirl]

Excellent! I’d love to make more barbell workouts for the channel 🏋️‍♀️

[@fionaRoberts-z6r]

This is fantastic value for time! Leaves me sweating and heart pumping every time

[@garagefitnessgirl]

Wonderful!! Love hearing that ☺️

[@charmeecharm022]

AMAZING!!! I am just starting to lift and I absolutely loved this workout I’m so glad I discovered your account!

[@garagefitnessgirl]

Awesome! Thank you! So glad you’re here too!!

[@feliciacohn7458]

🏋️‍♀️ im loving that post workout feeling

[@emmaanda2695]

So happy to have discovered your channel! I would love more barbell 🏋️‍♀️ workouts please! I really appreciate the fact that you demonstrate the exercises very effectively without talking through them as most other people do - I use headphones to listen to my own music while I follow what you do, so it’s great that I don’t need to feel like I’m “ignoring” you! I listen at the start and the end when you are talking, love how how clear and positive you are. Thank you for your awesome work! 😁

[@Blombule]

I’m 8 months postpartum and I’ve been looking for 25-30 minute barbell & dumbbell workout videos. I’m so grateful I stumbled upon your channel because these workouts are challenging but because they aren’t super long I can push myself.

[@garagefitnessgirl]

Excellent! So happy I can help!

[@Jamtvill]

Omg that was the hardest work out I’ve had for a long time

[@garagefitnessgirl]

Great job getting it done 🏋️‍♀️

[@travischill]

After a long time without gym I only made through 50%, awesome! Next try tomorrow😅

[@sarahstephenson4893]

More 20 /25 mins like this one please. Love it!

[@zeecatos8149]

Love it! More full body barbell work outs please!

[@maggiesmith580]

❤ it Penny! Give us more barbell routines but make them a bit longer in duration please 🏋🏽‍♀️

[@origencosmicoluzcreadora4061]

You are always very generous in telling us the modified exercises. Very good exercise. Thank you so much💙

[@oscardbedoya]

Thank you so much. I do this workout when I have little time for fitness. The music, your form, and the way you set these up is perfect.

[@garagefitnessgirl]

Thank you so much!! That means a lot to me!

[@cherylgirl9625]

I enjoyed this workout so much! 💪🏾❤ Thank You!

[@garagefitnessgirl]

So glad! Love a good barbell pump too 🏋️‍♀️

[@lucylee6982]

Loved this and have on repeat…the only thing I struggle to do is knees down on floor to standing up…and that’s without the barbell on my shoulders!!

[@garagefitnessgirl]

Have you got something to step on to, like a bench/box/sturdy coffee table? You could do step-ups instead 🏋️‍♀️

[@jillwilson7246]

I love this workout, Penny! My favorite are the hang power cleans and thrusters. I'm 66, so my knees don't allow me to do the kneel to squats. I just squatted with a pulse at the bottom. Anyway, it was awesome.

[@juliasanders4436]

Love this one! More please! Love the 30 second time intervals so I can go heavy!!

[@garagefitnessgirl]

Noted! New barbell up in 2 weeks 🏋️‍♀️

[@maryrichardson79]

Thanks Penny - recently found your channel and your workouts are amazing. Such great variety in terms of time and strength! I'm new to weights but as I head towards 60, it's a whole world of difference for my fitness. I'm addicted now!

[@garagefitnessgirl]

Amazing Mary! Glad to have you here. I recently started a new channel that is dedicated to strength training programs only. Check it out Garage Fitness Girl Lifts 💪

[@_the_ordinary_]

🏋️ Amazing, thank you 👍 Done it 2nd time and still love it ❤️👌 Overall yes I prefer 45min workout s but this is great for days when you don't have that much time or have "0" will power like me today so 20 min is so so convincing💪👍 Have a good weekend Penny!

[@garagefitnessgirl]

Perfect!! Yes! Good to have some short workouts handy for low energy, limited time days 🙌

[@nancyhan1190]

Even though I don't have a barbell, doing it with dumbbells just as good. Thank you! 💞🏋‍♀

[@maryowen7665]

Absolutely love these! More please, maybe with a barbell complex (like doing 5 reps of each). I know I can do that myself, but way more fun to follow along with you and others:)

[@Vienna722]

I actually finished this omg! Its my first time and it was hard, im so sweaty lol but i plan to do this 3-4 times a week!

[@4monthsWorkouts]

You can do it dont give up!!

[@delenajewell8171]

Loved it I’m new to working out with barbell but dumbbells. I’ve don’t have any heavier ones so with a barbell, I can go heavier this workout had me sweating and feeling great thank you. I used a 50 pound barbell and a 30 pound.

[@mercedehsasanpour5575]

IT WAS AMAZING🏋 today I wasn't in the mood to move my body then I saw your video and I was like come on it's just 20min you can do it. and now I can't tell you how good I feel, THANK YOUUU. Alos your barbell workouts are really nice, love them all💕💕💕💕💕💕💕

[@garagefitnessgirl]

THANK YOU!! Proud of you for getting it done!

[@loismerrick2106]

Sweat!🎉 weightlifting 🏋️‍♀️ in these 20 min are good!

[@garagefitnessgirl]

Yes they are! 🏋️‍♀️

[@Thecatisuptomischief]

My new favourite fitness channel 🤩🥳💪🏋️ thank you for making such awesome home workout videos. It’s exactly what I’ve been needing to get back into fitness ❤💚🧡💜

[@garagefitnessgirl]

Awww thank you so much for following along!! I appreciate the great feedback and hope you find lots more workouts to enjoy ☺️

[@SarahTadman]

Just bought a barbell and would absolutely love to see more workouts with them!!! Please do more 🏋️‍♀️🏋️‍♀️

[@garagefitnessgirl]

More to come! Enjoy your barbell 🏋️‍♀️

[@theresanieves9334]

Excellent workout! I love the format!

[@garagefitnessgirl]

Glad you like it!

[@cheriemontford]

Wow, I found that tough this morning, I clearly need to be doing more of this type of workout. It’s been a while since I’ve done a barbell workout. Loved it. Thank you. 🥵💪🔥

[@garagefitnessgirl]

Awesome Cherie! Glad I could challenge you! I have a few barbell workouts in a playlist for you to checkout 🏋️‍♀️

[@Myshelleallen]

Most definitely a challenge! Did a lot of exercises I never done! Love introducing my body to something new!

[@garagefitnessgirl]

Awesome!! That makes me so happy to hear 😅

[@AdrianaTrujillo-gf2nn]

Wwoowwww a have to get myself a barbell !! Great workout Penny !! 😅😅🥵🥵👏🏾👏🏾🩷

[@garagefitnessgirl]

You should! I’d love to make more workouts like this!

[@rozmackenziefrazer]

LOVE your barbell workouts! thank you!!

[@catherineohanesian4374]

Yes please to more barbell workouts! That was amazing! 🏋️‍♀️

[@garagefitnessgirl]

You got it! Thank you for letting me know!

[@xxsupastarxx]

I wrote this all down in my notepad and went into the studio at my gym yesterday and completed the work out, sweat was dropping off me and my bum and thighs are killing today. A job well done 😂💪🏻

[@garagefitnessgirl]

Thank you. Glad you had a great workout 🏋️‍♀️

[@claudii84]

More barbell workouts please. Love it 🏋🏻‍♀️🏋🏻‍♀️🏋🏻‍♀️😍😍 thank you ❤

[@garagefitnessgirl]

Thank you!! I love them too 🏋️‍♀️

[@TrueCrimeCasesUS]

woohoo!! Yes, I just did! feeling great now, have a great day everyone! ❤❤

[@garagefitnessgirl]

So glad you had a great workout! Have a great rest of your week ❤️

[@rocioconstantino3238]

Tengo que hacer éste entrenamiento 😮👏🏼

[@JessaJenning]

That was such a fun barbell challenge! Quick and sweaty!!! Loved the combination of moves! 💪🏼❤

[@garagefitnessgirl]

Thanks Jessa 🥰

[@ersaersafitri3502]

Love it, more quick barbell workout pleasee ❤❤❤

[@garagefitnessgirl]

More to come!

[@alisonostrin679]

That was a really good and quick workout! Loved it!

[@celinebelanger7611]

Now I want à barbell... but it was great because you did an option that is so great of you. Thank you. I'm getting older but stronger thanks to you.💃

[@garagefitnessgirl]

So happy the dumbbell alternative helped!

[@porsharubenaker4855]

Yes more barbell workouts please!❤ 🏋️‍♀️ Also please don’t forget to have your doggies in the video! They are so precious 💜✨

[@pamelacharles4640]

This was a great one Thankyou 🏋🏻‍♀️

[@kriss_lynn]

Super proud ❤️💯thank YOU💪🏻

[@garagefitnessgirl]

🙌

[@Sara.gr8ful]

Love it when your videos have me dusting off the barbell!!! Thank you for your content!

[@darraghweldon970]

Enjoyed the range of movements on this workout. Thank you ❤️

[@sallyannelewis7301]

OMG..decided to go for 17kg barbell.. I am dead.. but really good workout. Would like combo of bar and dumbbells.. really enjoyed. Thanks Sal

[@garagefitnessgirl]

Proud of you for getting it done!

[@chaitaliroy620]

Loved the Barbell workout I think any 30 or 45 mnt barbell workout will be awesome

[@oscardbedoya]

My 2nd one. First time it killed me for 3 days! Im so happy to have found you! Thank You!

[@garagefitnessgirl]

THANK YOU!! So happy you found me too!

[@nickstarling6335]

🏋️‍♂️ Loved this! Used a mixture of barbell and dumbbells. Would love to see more barbell workouts to change things up a bit! 💪

[@garagefitnessgirl]

More to come 🏋️‍♀️

[@samahderdess780]

Hi, Please start uploading more videos each week like you used to, at least three. Your exercise is fabulous.

[@garagefitnessgirl]

Thank you! I’m currently filming a new series that will be out November 6th. 4 x workouts per week for 4 weeks. Then I’ll be back to my 2 uploads a week 🙌

[@Sym1204]

❤great morning workout..absolutely loved this barbell workout. Penny please make more of these ❤

[@williamsuen8141]

Thank you sooooo very much, I have been waiting for a new barbell session from you for a very very very long time!😁👍👍

[@garagefitnessgirl]

Hope you like it! Let me know how you go!

[@michaelalemke7399]

🏋🏽‍♀️yes! Love your workouts!

[@elenabanou4016]

Before work ,this workout was AMAZING AND VEEEEEERY SWEATY!!!! Thank u so much Penny for everything!!! Consistent to ur workouts, lots of ❤

[@garagefitnessgirl]

Thank you!!! I really appreciate you being here and following along 🥰

[@denisegammer3488]

hi penny, ich komme aus deutschland/bayern.. bin noch ziemlich neu im hantel langhantel training.. freu mich dass ich dich gefunden habe 😅.. sehr tolle videos.. ich werde nun regelmäßig mit dir trainieren.. 😉👍🏻

[@garagefitnessgirl]

Wonderful to have you here following along with me!

[@selinamcgarrigle824]

Absolutely loved this! I don't have a barbell.....so did the alternative and damn...felt good! 🏋🏻‍♀️ Morw please...love the short and sharp sessions. So good for before work and my morning podcast Powerwalk🤩😎 Thanks Ms PB

[@garagefitnessgirl]

Glad you liked it and so glad the dumbbell alternatives helped 😁

[@amyn6230]

Barbell workouts are great🏋️‍♀️

[@garagefitnessgirl]

Yes they are!

[@eloisemachipane6625]

Yes loved it❤..... Please more workouts like this one short and effective💪.... Sending you lot's of love from Mozambique.

[@garagefitnessgirl]

Big hugs from Australia 🇦🇺

[@choklitfactory]

Great workout, thank you!

[@garagefitnessgirl]

You're so welcome!

[@murielbenayoun7871]

Just finished it Short and 🔥 : amazing !!

[@garagefitnessgirl]

Thank you ☺️

[@CTMMeribe]

Hey penny super fan of barbells great 🏋️‍♀️ workout great job take care fitness girl 👧

[@garagefitnessgirl]

Thank you! You too!

[@fittgyrl5243]

I ❤ this one a lot 🎉🎉🎉 Fast + effective + challenging Thank you Penny + 🐕😂❣

[@garagefitnessgirl]

Excellent!!! So glad to hear that 🙏

[@lisasmith1013]

Another great workout, Penny. Short on time today so this was perfect. Don’t be put off if you haven’t got a barbell, I did this with dumbbells & it was brilliant. Thanks Penny 💪🏼👍🏻☺️

[@magdalenagrzesik6067]

Hello Penny 😊I love this one Super Sets with weights and body exercisses short 30 min. and sweaty 😅💪🏻🏋🏼‍♀️🥰I am ready for this new day 😊Thank you Penny have a wonderful day 💙🦋

[@garagefitnessgirl]

Wonderful! Hope you have a fantastic week ❤️

[@magdalenagrzesik6067]

@@garagefitnessgirl Thank you Penny I hope your will be wonderful too🦋💙🥰

[@debbiemayberymaybery2506]

Yes love short Barbell workouts. Heavyweight,

[@gracemalone98]

Thanks so much for this workout. ❤️ ❤

[@KonstantinosPlatis]

Excellent Penny 💣💣👌did the dumbells version due to lack of Barbell. Amazing 🤪 thank you 👏👏🙏

[@garagefitnessgirl]

That’s great!!! So glad you could still get a good workout with the dumbbells!

[@sunnybhai1904]

Was this all shot in sequence? Jeez you’re amazing!

[@garagefitnessgirl]

Ha ha yes always 🙌

[@lill2039]

💪🏻💪🏻🥵🥵this was a classic looks easy, but Penny doesn’t make you let go easy 🤣🤣 fantastic how much work you can put in a short time and I love it 🥰🥰 W used the barbell and I used my heavy dumbbells 💪🏻 Really good exercises and the speed got us really sweaty and now happy 😃 (we still felt the love from your standing workout we did three days ago 🥰🤣) Thank you so much for another fantastic workout, Penny 🙏❤️🥰 You always know how to challenge us 🤩 have a lovely weekend ❤️

[@julissasanchez8874]

This was a great workout 🏋‍♀️

[@garagefitnessgirl]

Glad you liked it!!

[@explorebrew]

Thanks for the workout! Sweaty and panting here. 🙂

[@krisztinanagy1626]

Thank you Penny,that was awesome 😎, and yes please ,loved it 🏋️‍♀️❤️🌻🙏

[@gwenstein5517]

Loved the barbell🏃🏻‍♀️🏋️‍♀️workout

[@garagefitnessgirl]

Thank you ☺️

[@chubbydinosaur9148]

Oooooohhhh I'm delighted to see that this is a rather new video! I thought KZbin was hiding a gem from me 😂 Pretty fun workout, went straight to my playlist. Had to stop at 38% for now, my oxygen machine helps me feel normal but I'm not there yet. Hoping to make progress every time 💪✨

[@garagefitnessgirl]

Great job getting what you can do done!

[@jhssmith2004]

awww. your doggies are so adorable.

[@garagefitnessgirl]

Thank you ☺️

[@lisas1175]

This short & sweet one was perfect after my long walk today! 😅

[@garagefitnessgirl]

Glad you enjoyed it 🏋️‍♀️

[@asmaaz_]

I love short and effective workouts ❤

[@garagefitnessgirl]

Glad you like them!

[@IAmAlyssa]

Loved this one!!!! So much!!!

[@garagefitnessgirl]

Thank you!! So glad 🏋️‍♀️

[@michelleburns6769]

great one, yes more barbell workouts please!

[@lucytrethewey4974]

Hi Penny I did this workout today uau very good love this format, have a great weekend !

[@garagefitnessgirl]

Thank you! You too!

[@DeborahPearce-oz7uz]

🙏🙏🙅🏼‍♀️🙅🏼‍♀️💪🏼💪🏼🍑🍑thanks for the dumbbell alternatives Penny great workout thank you 🙋

[@garagefitnessgirl]

So glad it helped 💪

[@violettacsanigneh.6462]

Yes more❤Love this workout.Thank’s Penny🏋️‍♂️

[@garagefitnessgirl]

Yay!! Thank you for letting me know ❤️

[@gabydeleon8644]

Awesome Barbell Workout 🏋‍♀❤‍🔥👏👏👏👏

[@garagefitnessgirl]

Glad you liked it!!

[@almavirikehijetjirimuje8824]

I love barbel workout,it was my first

[@danamilne7082]

Nice quick swift of power right there 💪👍 Great when short on time ! Still pouring buckets of sweat 😅 Thank you 🙏❤🙌

[@garagefitnessgirl]

Excellent!! Love hearing that 😅

[@trinityg8511]

At 21 (and US size 8) I never realised how unfit I was, I’m exhausted after 10 mins!! Hoping to build some strength up at home w my bar bell, stick to my hour of walking a day to build up the confidence to go to the gym 💪💪

[@PortiaPisani]

I enjoyed this. I am sweating!!!

[@garagefitnessgirl]

Glad you enjoyed it!

[@zinebhasnaoui5168]

thank you so much for this one

[@lenkavysocka8720]

Thank you! Love the barbell exercises and this one was truly a good one ❤

[@garagefitnessgirl]

Thank you so much ☺️

[@marlyncruz6649]

Great workout 💪

[@garagefitnessgirl]

Thank you so much 😊

[@houstonveganchick5659]

FINALLY a workout just using the barbell.

[@celinebelanger7611]

Yeah !! This was just perfect, I was late so this 20 minutes was super for the little time I had. 💪🙏

[@abhishektodmal1914]

Such a wonderful workout, Penny! 😃👋 Thank you so much for sharing :) 🙏❤️