BEST WEIGHT LOSS AFTER 40! [ Weight Loss and Strength Training Workout ]

Build muscle, burn calories, and maximize your time with this full body that will have you powering through supersets of strength moves followed by cardio blasts to get you strong and sweaty in under 30 minutes.
I used a set of 3kg/6.5 lbs + 6kg/13 lbs + 8kg/17.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
There are 10 Supersets that make up this full body dumbbell workout.
Complete each superset for the sets & time scheme prescribed below.
Strength Exercise: 2 sets x 30 Secs work/15 Secs rest
Cardio Exercise: 1 set x 40 seconds work/20 rest
__________________________________
Superset 1
1️⃣Thruster | 6kg/13 lbs
1️⃣Heel Tap Jump Squat
.
Superset 2
2️⃣Deadlift to Row | 8kg/17.5 lbs
2️⃣Sprawl Donkey Kick
.
Superset 3
3️⃣Fwd Lunge & Curl | 6kg/13 lbs
3️⃣Skater
.
Superset 4
4️⃣Front to Lateral Raise | 3kg/6.5 lbs
4️⃣Commando Plank Jack
.
Superset 5
5️⃣Front Squat to Calf Raise | 8kg/17.5 lbs
5️⃣Burpee Kick-through
.
Superset 6
6️⃣Sumo Deadlift to Curl | 6kg/13 lbs
6️⃣Lateral Jump Squat Over DB
.
Superset 7
7️⃣Reverse Lunge to Upright Row | 6kg/13 lbs
7️⃣Double Pulse Jump Lunge
.
Superset 8
8️⃣Bridge Chest Press | 8kg/17.5 lbs
8️⃣Surfer Burpee Punch
.
Superset 9
9️⃣Tricep Kickback | 3kg/6.5 lbs
9️⃣Pausing Mt Climber
.
Superset 10
🔟Man Maker | 6kg/13 lbs
🔟Russian Toe Taps
.
Abs Finisher
1️⃣Extended Reverse Crunch
2️⃣Plank Knee to Elbow
3️⃣Butterfly Situps
4️⃣Plank Ankle Tap Crunch
*Workout Complete 🔥Burn 290 Calories
**Total calories burned will vary depending on your body composition, workout intensity, and 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

[@garagefitnessgirl]

This workout is the perfect combo of strength and cardio to help you build muscle and burn fat in under 40 minutes! 💪🔥 Push through the supersets, and you’ll feel stronger with every exercise. Who’s ready to crush it today? Drop a comment after you’re done and let me know which exercise challenged you the most!

[@malkygoldblatt4859]

Holy Mother!!! This was craazyyy insane but soooooo good! I’m always amazed at the fact that you always and I mean always have a smile on ur face. Keep on going and keep on inspiring. You’re amazing!

[@freyakridle5565]

👯 supersets all day, please! Heavy weights or lighter weights + cardio, I’m here for it! 🎉🙏

[@paulus675]

Yes to supersets. Flippin hard though. Even my eyeballs were sweating😂

[@garagefitnessgirl]

Ha ha love that 👀

[@valiummarbles317]

I did the floor workout yesterday, and will do this one tonight. I get excited just by seeing the thumbnail of a new video 😇🩷

[@garagefitnessgirl]

Yay!!! Love hearing that 🙏🙏🙏

[@Superllalla]

Penny I’ve known you for a few years and I’ve never said it before but you’re one of the best online coach out there. The efficiency of your workouts are unheard of and again the best out there !!! I’m such a fan. And I love the 30/40mjn max combos you offer. Thank you so much for this great page !!!

[@nicoleg5380]

❤

[@brigitbarnes861]

👯‍♀️holy smokes!! Fabulous! Do that format again please! Thank you, I sure needed this one!

[@kimberlydunham805]

This was one for the books! I don’t know why but this format was a smoker and I absolutely loved it 😅 superset setup right are no joke! Thank you for all you do Penny. I know you aren’t feeling 100% like yourself but you show up for all of us, giving great workouts consistently… I know I personally appreciate all you do for this community. Reminds me, even on my bad days “ show up” and I feel so much better when I do 💪🏾

[@karinalbinsson1251]

Sad to hear that she is not 100%. But she sure kicks *ss anyways!!

[@bunnyo12]

That double pulse jumping lunge 😮‍💨 whew this workout was so good! Loved the 2 sets of strength with a burst of cardio. The timing and grouping of moves was just perfect!

[@denisewood424]

👯‍♀️ loved this format. My all time favorite of workouts!!!

[@violettacsanigneh.6462]

Love this series as always.Thank’s Penny!

[@garagefitnessgirl]

Glad you enjoyed it!

[@darlenejanson8186]

Wow, what can I say...this workout was just so much fun! You are really rocking it with creativity! Thanks again! Hope your feeling better!

[@garagefitnessgirl]

Thanks Darlene! Still not 100% but I’m resting up 🙏🙏

[@patriciabelanger6410]

thanks so much! That was my first hard workout since surgery 10 weeks ago. Your choices with weights and modifications was greatly appreciated.

[@marthabroz8270]

Loved this workout! Cardio and weights perfect combo! More please.❤

[@EvitaPraag]

Looooooved it ! Let those compound moves come, super fun !

[@garagefitnessgirl]

Definitely!! Glad you liked it!!

[@MariaL-o5k]

This is a great workout, done 💪🏼🏋🏻‍♀️ all exercises are challenging, especially the man maker 😉 thanks Penny and best wishes vom Austria 😉💪🏼

[@magdalenagrzesik6067]

👯🏼‍♀️Fantastic 👯🏼‍♀️ My Saturday's workout with you Penny made it!!!🏋🏼‍♀️🔥💪🏻I love so much super Sets workouts 🥰🤗Have a most wonderful weekend Penny and all people here💙🫂☀️🥰

[@hamidrezanooryazdan-r1g]

The workouts were fantastic. Your athletic attire previously) Six months ago and before( gave the more impression of constant readiness for physical activity.

[@katalincsomor3340]

Another great workout, thank you so much Penny❤👯!

[@garagefitnessgirl]

Thank you!! Glad you enjoyed it 🥰

[@veronicaetheredge722]

This was a great workout!!! THANK you so much!!! I really enjoyed the format. It was definitely tough, but that's what I like!

[@camm4473]

Another killer! Increasing endurance and strength. Love it. I won't lie I had to pause a couple times.🤪

[@marthabroz8270]

Me too!

[@sofierodman]

Thank YOU, Thank YOU, Thank YOU!!! 👯❤❤

[@rosepanetta2488]

Love this workout so much! 👯 Thank you Penny!

[@gardenhen4155]

👯 Great sweat going with this workout! Thank you, Penny!

[@lillibethdelgado9189]

Love, love, love this! 🤩

[@cphelan4]

Love love love! More like this please! I love it when my knees sweat 😂

[@DeborahPearce-oz7uz]

👭💥👭💥👭💥 as my nephews would say ' Gosh and Golly ' that was fabulously sweaty 😅 really enjoy the weights and cardio combination 💥👭 huge thanks Penny💐🙋🙏

[@gwenstein5517]

Omg this was FANTASTIC👫🧟‍♀️🧟‍♀️🧝🏻‍♀️🧝🏻‍♀️👩🏻‍🎤👩🏻‍🎤👩🏼👩🏼 more like this please with the cardio mixed in. My favorite❤❤

[@garagefitnessgirl]

Glad you liked it!!

[@Favi-os3wj]

Super set 👭 ❤❤❤❤❤

[@CTMMeribe]

Hey penny wow amazing superset 💦 strength and cardio powered through just completed ✔️ omg those Russian toes jumps were a killer great workout 👏 take care Fitness girl 🧒 💕

[@garagefitnessgirl]

YEEESS!! They kill me too 😅

[@marialuisalopez-vidriero]

you always fantastic, funny and strong!!! Thanks, Penny from Madrid (Spain)

[@oloriade4015]

I love it👯‍♀️👏🏾👏🏾👏🏾thank you Penny!❤️

[@stephanieholguin4311]

Hey Penny! Do you mind sharing what makes these videos great for women over 40? Generally curious. I’ve been watching your videos for years! I am now 20 weeks pregnant with my 4th and just did this video with a pair of 20s however I am 30 years old. I truly think women even in their 20s would benefit from your channel!

[@kristiwerling4574]

This is a great question! I know I would have loved these workouts in my 20s and 30s and still love them in my 40s!

[@innesa0072]

E viva !!!!!🎉🎉🎉🎉🎉🎉❤❤❤❤thanks Penny❤❤❤❤

[@daynazesmaili]

love all your work outs - very creative - thank you 😪💯💥

[@JayneStory]

Awesomely FUN! 😍

[@kelseytokar]

Great one Penny! Happy birthday to me 😂

[@garagefitnessgirl]

Happy birthday Kelsey! Hope you have an awesome day 🥳

[@LeslieVeach]

love this combinatio

[@kirlynrichardson]

Awesome workout

[@maggiesmith580]

👯‍♀️this was great Penny

[@th3hungrycat]

A great burn.

[@anakurwan8607]

Thank you ❤👯‍♀️

[@blancaavomo-sw8qm]

Thanks so much dear ❤

[@estelacampos67]

excelente rutina, me encantan tus rutinas🎉🎉🎉🎉

[@monicasoledadzuniga6077]

Love this❤

[@IhabHammad]

Great thank u 👍🏼👍🏼💪🏻🫶🏻🫶🏻👍🏼👍🏼👍🏼

[@garagefitnessgirl]

Glad you enjoyed it!

[@cherylacevedo678]

Love it 👯‍♀️

[@Favi-os3wj]

🧚🏻‍♀️👭 I love super set ❤

[@ashutoshmishra1430]

Nice

[@garagefitnessgirl]

Thanks 🙏

[@aryosorio9202]

Thank ❤

[@lee-annpillay5194]

Day20 September ✅💪 👯‍♀️ Definitely crushed this one 💪 These combos were awesome,loved the Abs finisher 💪

[@susannamargaryan8156]

It was fun 😊

[@zarinhamartins2731]

Obá obg maravilhosa ❤❤❤❤❤

[@garagefitnessgirl]

You’re welcome ☺️

[@yasihosseini3320]

☑️☑️💪🔥💪🔥💪🔥

[@garagefitnessgirl]

💪😅💪

[@betzyworld]

❤❤❤

[@tree2863]

❤❤❤❤❤❤

[@electrola79]

❤

[@sarahramsy5345]

💪👍

[@rudychobert9036]

💪💪😘

[@林小姐-o9s]

👍👍👍👍👍👍👍👍❤🎉🎉🎉😊😊😊❤💪💪💪

[@garagefitnessgirl]

Thank you ☺️

[@TinaS-u8j]

🧑‍🤝‍🧑

[@garagefitnessgirl]

Love that you made it all the way through to the end with me!

[@ushasoman2291]

❤❤❤❤❤🎉🎉🎉🎉🎉,

[@lashaundablake1625]

👭🏿

[@rossygonzalz]

Thanks penny! 👯🏻‍♀️ 💦

[@ΕΙΡΗΝΗΜΑΓΓΙΩΡΟΥ]

Awesome work, Penny!!!!!!!!!!!!!! Thanks!!!!!

[@sharonstone7587]

❤❤❤