30 Minute Full Body Dumbbell Strength Workout [SUPERSETS] + NO JUMPING

SUPERSET STRENGTH - Save time and build a stronger, leaner physique with this no jumping, superset strength workout you can do in 30 minutes.
You’ll need a variety of dumbbells to complete this workout. I used a set of 5kg + 8kg +12.5kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level
How it’s done: There are 8 supersets to complete 2 x through + a finisher. 40 secs work/10 secs rest. 20 secs between supersets.
______________________________________
Superset 1
1️⃣DB Thrusters
1️⃣DB Bent-over Row Combo
Superset 2
2️⃣Lateral Raise to Front Raise
2️⃣FR Lateral Lunge Shift
Superset 3
3️⃣DB Snatch
3️⃣2 DB Sumo Deadlift
Superset 4
4️⃣RDL’s
4️⃣DB Pushup Climber
Superset 5
5️⃣1 1/2 Goblet Squat
5️⃣DB Situp
Superset 6
6️⃣FR Reverse Lunge
6️⃣Wall Sit Bicep Curl
Superset 7
7️⃣DB Bridge Chest Press
7️⃣DB Dips
Superset 8
8️⃣Pullover to Leg Lower
8️⃣Russian Twist
Finisher - 1 Minute Max Reps
Man Makers
*Workout Complete 🔥Burn 252 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

[@garagefitnessgirl]

Thank you so much for working out with me :) Superset training is one of my favourite ways to build strength while also jacking up the heart rate for a bigger calorie burn. I hope you enjoy. this one. Drop me a comment and let me know your favourite format for building strength 😅

[@johnludlam7069]

Actually this is pretty good Gonna use this when im stronger after cardiac arrest. Lol

[@LapinDeLune7]

Thank you for the workout. I love Emom format. :)

[@hiheathergrace]

Phew! 💪🏽💥 Fabulous! Thanks so much for all you provide Penny. I’m past 60 now and it’s harder to motivate and maintain fitness but these superb, unpretentious workouts and your infectious smile boost me on! You’re my no1 KZbin trainer!

[@garagefitnessgirl]

Awww thanks Heather!! That’s so kind and really means a lot to me! I’m glad I can keep you moving!

[@annettebatory3549]

trolling through all your old workouts to find supersets and found this .. absolutly loved it ..I love doing supersets always a good sweat fest.. thankyou penny hope to see lots more of the supersets .. your amazing 👬💪

[@garagefitnessgirl]

I’m a superset fan too! Check out my strength & cardio playlist. That has quite a few supersets. Always more to come :)

[@Shaw480]

Love the supersets and no jumping give me knees a rest!!! 👯‍♀👯‍♀👯‍♀

[@garagefitnessgirl]

So happy to help! We all need happy knees 😁

[@needmorereferences]

finally you come back again! i miss u so much🥺

[@garagefitnessgirl]

Big hugs to you! Glad to be back 😅

[@krisztinanagy1626]

Welcome back Penny, I hope you have a great time 🏖😊thank you these workouts is my favourite too 🙏😅👯‍♀️

[@maggiesmith580]

Forgot to add that I missed you Penny but glad that you are BACKK

[@garagefitnessgirl]

Thanks Maggie 🥰 Glad to be back!

[@nancyhan1190]

Penny, I love this 👭superset training. I would like to see more please. 💖 Thank you!

[@garagefitnessgirl]

My favourite to Nancy! Will definitely do more ❤️

[@75JayLady]

What a killer workout! I absolutely loved that one! Thank you Penny!!!!

[@garagefitnessgirl]

Love me some supersets too!!

[@juliebanthorpe992]

👯‍♀️ love these superset strength training workouts, love feeling strong 💪 thanks Penny ❤

[@garagefitnessgirl]

Love hearing that Julie 💪😅💪

[@christinelamour7057]

Superbe séance 💪💯🔥 j’ai adoré 👍👍👍 merci beaucoup Penny 🙏🙏💖💖

[@garagefitnessgirl]

🙏🙏🙏🙏🙏

[@jenniferbarrett2263]

I love supersets also!! Especially when you only repeat once or twice. Thank you so much!!

[@garagefitnessgirl]

You're so welcome!

[@MCStalcup02]

👯‍♀️ love supersets!!!

[@garagefitnessgirl]

YEEESS! So fun right!

[@magdalenagrzesik6067]

August challeng another fantastic new workou DONEEEE!!! I love SUPERSET feel the fire 🔥💪🏻🦵🏻I am so happy that you are back Penny we all missed you🥰🥰🙏🏻💕 I hope you are fine.Loves & hugs 💖🍀

[@garagefitnessgirl]

I’m glad to be back 🥰 Happy August ❤️

[@magdalenagrzesik6067]

@@garagefitnessgirl 🥰🥰🍀🙏🏻Thank you Penny for you too

[@selinamcgarrigle824]

Great way to start the day on a morning of -1 here! Feeling good

[@garagefitnessgirl]

Great job getting it done Selina 💪😅💪

[@maggiesmith580]

💪🏾👯‍♀️👯 ❤️ this one Penny!

[@garagefitnessgirl]

Thank you lovely! Glad to hear that ❤️

[@geauxtfo]

Love the supersets especially with no jumping!👯‍♂️

[@ayodari_style]

Another torcher! Welcome back!

[@garagefitnessgirl]

Glad you enjoyed it! Glad to be back ❤️

[@SaraBorelli]

Love superset for strength workout, it's definitely my favourite format using weights.

[@alysonzimmer2663]

Another great workout! Thanks Penny! I’ve been on vacation and had the chance to come back to your channel. I feel fantastic!

[@garagefitnessgirl]

Awesome Alyson! Hope you had a great vacation 🥰

[@fittgyrl5243]

Your music is ALWAYS great...this time it was on - beat - AWESOME!! I used your wt list this time .When I was struggling a bit - the music took me to another zone... and I finished YAAAY !! Thank you sooo much Penny 🤗😍

[@garagefitnessgirl]

I am so glad to hear that! I really do spend lots of time picking the tunes so I’m so glad they pumped you up 😅

[@Sym1204]

Quick and effective 30 mins workout enjoyed doing this added on 10 mins abs workout after doing this at the 😊gym this Sunday evening.. ❤ thank you as always Penny for all that you provide for us #letsdothis #letsgetfit

[@garagefitnessgirl]

You’re on fire 🔥 Great job getting it done!

[@co6836]

Supersets are my fav Keep it coming! Thanks for all u do

[@garagefitnessgirl]

More to come! Thank you so much for following along with me ❤️

[@paulagabay9915]

Good Morning Penny getting started soon.

[@marieedge8548]

This is one my favourite format thank you Penny for another fantastic strength workout 🏋️‍♀️ 💪💪🏋️‍♀️x

[@garagefitnessgirl]

You are always welcome Marie 🥰

[@stevenclarke2680]

👍👍👯‍♂️the finisher wiped me out , good thou👍

[@garagefitnessgirl]

Awesome!!! Love hearing that!

[@sonjasakic8990]

Workout done 👍💪I am barely alive🥵...but feeling is amazing after this supersets 👯Thank you dear Penny and welcome back 🤗😘♥️💋

[@garagefitnessgirl]

Glad to be back and happy you had fun with it ❤️

[@sonjasakic8990]

❤️😘💋

[@karena_j_paez]

Penny, your energy is so inviting! Excellent momentum / variety and the m usic keeps me coming back, too!!

[@londongirlonthemove9458]

Yah Penny! 👯🏽‍♀️👯🏽‍♀️ awesome workout 💪🏾

[@undarksmusic]

Best workouts on YT! Definitely! 💪

[@garagefitnessgirl]

Wow! Appreciate you Carlos 🙏🙏🙏🙏

[@severomasut6801]

Great workout and superset combos Penny 👍💪

[@garagefitnessgirl]

Thank you! Glad you enjoyed it 😅

[@lill2039]

👯‍♀️💪🏻🎉🎉🥵🥵 absolutely loved this (still catching up….. goes slowly, but steadily 💪🏻💪🏻). Loved the combinations and exercises and I am so sweaty and happy when I am done, feeling like superwoman 💪🏻💪🏻 More supersets, SuperPenny 🥰

[@garagefitnessgirl]

Great to hear Lill! Always appreciate you following along with me ❤️

[@laurenfrank6511]

Love, love, love it! Another great workout as always! Thanks so much! 💪

[@garagefitnessgirl]

Appreciate that Lauren! Thank you for working out with me ❤️

[@carorodriguezb.5115]

Love supersets 👯‍♂ 👯‍♂ 👯‍♂

[@garagefitnessgirl]

Me too 💪😅💪

[@heathern5214]

Love supersets, yours are the best Penny! Thank you

[@gardenhen4155]

I wasn't able to do this one yesterday so I was looking forward to it today. It was great!

[@garagefitnessgirl]

Fantastic! Glad to hear that 🙏🙏

[@Semraalper83]

Welcome ❤️

[@kimmiecakes4388]

I absolutely LOVED this penny. I love the supersets I am able to focus on form. I burned 400 calories.

[@nordiawhittingham4666]

Thank you!! Penny your workouts are amazing ❤️❤️👯‍♀️

[@garagefitnessgirl]

Thank you so much ☺️

[@IhabHammad]

Great workout 🏋🏿‍♀️ 👍🏼👍🏼👍🏼💪🏻🫶🏻

[@garagefitnessgirl]

Thank goodness 😅

[@tybrown9387]

Yes! Super sets! 👯‍♀️

[@jeanmcleanable]

So solid. Loved this work out, thank you 👏🏽👏🏽👏🏽

[@garagefitnessgirl]

Appreciate that Jean 🙏🙏🙏

[@vetamccoy8675]

Gonna give this a try this week. I have 2 more days in Covid jail. Oh Penny, how I've missed you! ❤ Let me count the missed workout 🤣

[@garagefitnessgirl]

Oh you poor thing!! Hope you feel better soon ❤️

[@lee-annpillay5194]

👯‍♀️Super sets definitely for the win 💪🫶Thanks Penny

[@JessaJenning]

This is one of my favorites too! Thanks for the full body burn!! 💪🏼

[@jenniferadams9415]

I love these very much ❤️. Thanks Penny ❤️

[@garagefitnessgirl]

So happy you enjoyed it Jennifer ❤️

[@nancyfeiner2116]

👩‍❤️‍👩 yes for supersets!

[@garagefitnessgirl]

Woohoo! Agreed!

[@staceyw3070]

👯‍♀️ loved this workout penny!

[@bankeuptrats]

Thank you Penny for another awesome workout ! . Pace was fantastic for me. Sweating but could keep going. Love the % sign too. Keeps me motivated to keep going 🙂. Love supersets without jumping .

[@kathyroblee-stepro6695]

❤❤❤❤ supersets!!

[@garagefitnessgirl]

Are so good, aren’t they 💪

[@001Laverne]

Great workout Penny!

[@garagefitnessgirl]

Thank you Lina ❤️

[@jajeharambasa]

Great workout 💪👍thanks. Love those no repeat full body workouts. But owerall I enjoy all type workouts that you put together.

[@garagefitnessgirl]

Thank you! Love having you here following along with me ❤️

[@Julia-ol1yw]

Love love love this workout!!! Thank you!!!💜

[@marshastern5845]

Love the formt!!!tThank u for keeping the workouts fresh -u r truly a life savor & make ever day that much etter!

[@garagefitnessgirl]

Thank you Marsha ❤️ Appreciate the lovely message!

[@zwee2024]

Thank you Penny

[@garagefitnessgirl]

You’re welcome!

[@aliciawilliams1048]

Thank you for posting this video was looking forward to it for a while

[@garagefitnessgirl]

Hope you enjoyed it Alicia 😅

[@epicness9512]

Loves this works out 🤩💪🏼👯‍♀️👯👯‍♂️

[@garagefitnessgirl]

Glad you enjoyed it ❤️

[@jamiemudd7918]

Perfection, thank you Penny

[@garagefitnessgirl]

Awww thanks Jamie ❤️

[@alisonostrin679]

Really good workout! Thank you! I really loved that format!

[@garagefitnessgirl]

So glad! Thank you for letting me know ❤️

[@lisastroud8834]

Fantastic workout! Thanks for adding modifications as well!

[@User_Bar_Can]

Welcome back, Penny! Hope you had a great holiday. And what a way to come back!❤ Awesome workout. I love supersets, and no jumping! My favourites 🎉❤💪🏽💪🏽

[@garagefitnessgirl]

So good aren’t they Margaret! Glad you enjoyed it and thank you for the lovely message 🥰

[@kateheydon9782]

👯‍♀️ great workout thank you. Love it when I don’t have to jump 😄

[@garagefitnessgirl]

Me too 😁😁😁😁

[@jessicaford9336]

Wall sits are my favorite!!!!! 🥳🥳🥳

[@freyakridle5565]

Couldn’t figure out why I had never done this one and it was because I didn’t have heavier weights when you released it! 👯‍♀️ love supersets! Love your workouts! love the weight selection!

[@dnl7778]

Loved it 👍👍👍🥰🥰🥰

[@garagefitnessgirl]

Thank you so much ☺️

[@kirakrejci2628]

Love these, so challenging but rewarding!

[@marianaaraque3222]

Excellent workout!!

[@garagefitnessgirl]

Thank you so much ☺️

[@EmilyDiaz83]

This was so good! I’m still burning 🥵

[@garagefitnessgirl]

Awesome Emily! So glad you had a great workout 😅

[@ashleymilne6426]

Missed you!!! 💜

[@garagefitnessgirl]

Missed you all too! Happy to be back 🙏

[@mojgansalimi7737]

I just did this 30 minutes today and I loved it👯‍♂️

[@garagefitnessgirl]

Thank you so much for the great feedback ❤️

[@zwee2024]

Been doing this about 3 times a week this January, I feel great, thank you!

[@kirlynrichardson]

Great workout. Sweating without jumping 😅. I will take it.

[@garagefitnessgirl]

Awesome right 🥰

[@mirvibe]

👭loved it! Thanks!

[@garagefitnessgirl]

Glad you enjoyed it 😅

[@nizayolivero9361]

Wonderful. I really enjoyed it. Thanks 😍

[@cindilacasa3291]

Great workout. You're the best!!

[@garagefitnessgirl]

Appreciate you Cindi 🥰

[@keelyhawkins6408]

I really enjoyed this one! Great exercises! Thank you ❤️

[@javiersarmiento3552]

Bestial. Muy recomendada esta rutina

[@Wierdi-ASMR]

Excited for this! I’m doing the august workout!!!

[@garagefitnessgirl]

Woohoo! Let’s go Ashley ❤️

[@jennajende6724]

One of my fav formats 😅

[@lisaenaire5549]

Thank you! 👯

[@garagefitnessgirl]

Thank you for making it all the way through to the end with me!

[@evesmitherman835]

👯‍♀️!! Really enjoyed this workout, thank you

[@juliecolon6081]

Great workout 🏋️‍♂️

[@garagefitnessgirl]

Thank you so much ☺️

[@rossygonzalz]

👯‍♀️ thank you penny!

[@garagefitnessgirl]

Thank you for working out with me!

[@theresachilders2639]

We have missed you!! Hope you enjoyed your time off and can I say GLAD YOUR BACK!!! 😊 I DO LoVe superset👭. I think they are challenging but also like compound workouts. 👍💪keeping us on our toes my friend I say. 😉 Thank you ✌️ 😊

[@garagefitnessgirl]

Awwww thank you so much! What a lovely message. Glad to be back ❤️

[@DeborahPearce-oz7uz]

👯👯👯👯👯👯👯👯👯👯👯👯👯👯👯👯👯👯 BRILLIANT super sweaty super sets 💪🏼💥💪🏼💥💪🏼💥 thanks Penny💐🙋

[@RamonCardin]

👯 I love this training !!!

[@izzgh3004]

Welcome back!! I missed doing your workouts. I love this superset session, one of my favorites 😊🏋🏽‍♂️

[@garagefitnessgirl]

So good to be back! I’m so happy you enjoyed it ❤️

[@bonyh.2920]

Sweaty and feeling strong!! Thank you, Penny!!

[@garagefitnessgirl]

Glad you had a great workout!

[@MichelleCho-om2iv]

💪🏼 loved this!!

[@mariannep4666]

Thank you. So fun🤩

[@garagefitnessgirl]

Awesome! Glad you enjoyed it ❤️

[@karena_j_paez]

Love supersets!!!

[@madalenapiva5170]

Aula incrível ❤. Gratidão

[@almedina1979]

Soooo goood, thanks Penny ❤

[@carolrossi4985]

Supersets are also my favorite form of strength training, and this workout was very well balanced! One set definitely got the heart rate up and the second move allowed more of a breather. And we worked the entire body too. Well done Penny!

[@garagefitnessgirl]

Thank you so much Carol 🥰

[@kiauau]

FANTASTIC Penny! You made my day! Short rest is what I prefer. A big hug from Italy ❤️

[@garagefitnessgirl]

Big hugs from Australia 🇦🇺

[@AdrianaTrujillo-gf2nn]

We missed you last week Penny !!! Great workout to start this month and it’s also great to have you back !! 😅👯‍♀️🥵👏🏾👏🏾

[@garagefitnessgirl]

Thank you!! Glad to be back 😅

[@stacymoffatt]

This was amazing. I did not want to move today. And I did. I so needed this. Thank you penny!!! I am so grateful for you!

[@garagefitnessgirl]

So happy I can help Stacy!! Strength is always my go-to when I don’t feel like moving 💪😅💪

[@soleil0812Elli]

Hi Dear Penny! Glad you're back and that you had a relaxed time ! I loved this workout 👍👯‍♂️👍👯‍♂️👍👯‍♂️ and I'm excited for today's workout 💯🔥❣

[@garagefitnessgirl]

So good to be back! Glad you enjoyed it ❤️

[@DavidM-cq5oy]

👯 Great workout 😅🏋️!!

[@garagefitnessgirl]

Thank you!!

[@mirmeypewrrigy]

Can't wait to do this tomorrow morning. Welcome back Penny!

[@garagefitnessgirl]

Nice to be back! Hope you enjoy this workout 😅