Standing Strong Upper Body & Abs | 30 MINUTES

Use this workout to build strength and lean muscle in your upper body and abs.
You’ll need a variety of dumbbells to complete this workout. I used a set of + 5kg/10Lbs + 7kg/15Lbs + 10kg/22.5Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level
How it’s done: Complete the circuit of movements as follows:
Set 1:45 secs work/15 secs rest
Set 2:30 secs work/15 secs rest
Set 3:20 secs work/10 secs rest
______________________________________
Circuit 1
1️⃣Wide Grip Bentover Row to Curl
2️⃣Reverse Fly to Upright Row
3️⃣DB Core Rotations to Front Raise
4️⃣DB X Body Crunch
.
Circuit 2
1️⃣Alt Shoulder Press
2️⃣Triceps Ext
3️⃣Lateral Raise to Side Bend (L) side
4️⃣Lateral Raise to Side Bend (R) side
.
Circuit 3
1️⃣Shoulder Sweeper to Curl
2️⃣Alt Arm Front Raise
3️⃣Triangle Ab Slides (R) Side
4️⃣Triangle Ab Slides (L) side
*Workout Complete 🔥Burn 232 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]

Use this workout to make those upper body gains or combine with a cardio HIIT for a great total body strength and sweat session! I hope you enjoy :)

[@soleil0812Elli]

Good idea, I will add a cardio HIIT session 💪💯😍

[@kimberlya_fitnessforall1268]

Yes up, up and up! ❤ the standing!

[@garagefitnessgirl]

New standing strength planned for April 🙌

[@serious7179]

Every time I see a video from you Penny, I add to my playlist... No need to even preview it... You're just that awesome!

[@garagefitnessgirl]

Awww thank you so much ☺️

[@Mvillagr..]

Claro que estoy orgullosa de mi misma,❤❤❤❤🎉🎉🎉

[@KanwalAkram-j1k]

Thank you Penny for your dedication for getting people in shape! I have been able to use 20lb dumbbells for shoulder presses and other exercises that I started out using 8bls dumbbells to do. Love your workouts💛

[@monielove713]

I have done this workout before and decided to come back to it today. Another GREAT workout! Thank you Penny!!

[@garagefitnessgirl]

Glad you enjoyed it 🥰

[@elainekayd.2153]

Hi Penny! More of this please.. standing workout + abs ❤❤❤

[@garagefitnessgirl]

I have a full body standing strength workout up for you this Friday too!

[@informativevideos3888]

Heloo

[@kindle7191]

Really liked the windmills! Sweet upperbody workout. Thanks.

[@justjoy8355]

Dear Penny, thank you for keeping me on my toes. Literally. 😭💙. I’m all for standing only. I’ll combine this with a 45 minute cycle workout (Les Mills RPM). This combo should get my Monday started just right. 😎

[@garagefitnessgirl]

Absolutely perfect combo! I have an hour long all standing strength workout for you out on Friday too 💪😅💪

[@justjoy8355]

@@garagefitnessgirl Oh yessss! Bring it on. Proper start to the weekend. I look forward to it! Thank you!! 🫠💙

[@Mvillagr..]

Sure I am proud by myself , THANK ❤

[@zainharal-cz7zp]

Very nice😄😄

[@rehmanali6419]

Good work❤❤❤

[@razalea]

❤❤❤

[@mcshanehenry]

Loved that one! More arms and abs please!

[@mohammadasif6810]

All types of exercises that engage all the joints and muscles of the body are brilliantly demonstrated by you.❤❤❤❤

[@Adeel_25]

I did this one again! All standing is perfect! Thank you so much always Penny! Have a fantastic day!

[@IntelligentsmartInnocent-he5ed]

Music below with brilliant exercise steps

[@almalassodelavega9929]

Yes Penny was able to increase the weight 👏🏼👏🏼💪🏼 thank you!

[@Milagros81]

Thank you🎉🎉

[@michaszostakiewicz5888]

super set I need sets without or little quadriceps muscle 🙂

[@meganegan6980]

Very challenging.. loved it!!! Thanks Penny!!

[@evahantzi]

2nd time time doing this briiant upper body workout What a creativity my sweetheart Penny❤💪

[@stacynschill]

Great workout but three times through was alot. I made it through two time through each set for first time. I'd love to see more 10 or 15 minute videos. Thanks!

[@garagefitnessgirl]

Noted! 😅

[@annateittinen9809]

Hello Penny, I just did this one again! Awesome workout! Thank you so much always! Have a fantastic day!

[@TayyabTariq-rs2jp]

Great work

[@muzamilmemon4381]

Workout always beneficial to health

[@38babe1]

I loved this exercise I use the 5kg dumbells thank you yes I would definitely want more workouts with dumbells thank you 🎉💪💪

[@garagefitnessgirl]

More to come! Glad you had a great workout 🏋️‍♀️

[@rshier8422]

This was awesome and love the format. Thanks so much Penny 🙏🙏💖💖

[@aaronotieno3228]

Loved it Penny, thanks ❤❤

[@garagefitnessgirl]

Glad you enjoyed it Aaron!

[@JamalAzam-r4b]

Very nice ❤❤❤❤

[@aimankhan5529]

Energetic exercise

[@HaiderMalik-6385bn]

Fantastic work out for daily

[@cheryladams6229]

Super good workout, loved it.

[@garagefitnessgirl]

Thank you so much 😊

[@itshardware382]

I loved the standing aspect and the arms was killer! I always love when you add abs! ❤

[@atifsehgil1]

Energetic excersize

[@hlove1314]

I really enjoyed it! This was an amazing workout!! Thank you!

[@garagefitnessgirl]

So glad you had a great workout 🥰

[@JavaidWarraich-ex7qp]

Good exercise for body

[@tamiabbasi2054]

Best exercise

[@ShahidTasleem-sl3gr]

Healthy exercise 💪💪

[@mhassanchang1401]

Excellent service

[@jackieminucci475]

loved the workout, some exercises I was able to increase. thanks

[@garagefitnessgirl]

Excellent!!! Great job!

[@mhoguet9767]

Thank you for this nice workout!

[@garagefitnessgirl]

You're so welcome!

[@bakarzohan]

Excellent core work out

[@waqarfeed]

Wonderful energy

[@RuthKramer-o2g]

Love this work out! Yes, please add more 10 videos😊

[@Mohidrafeeq1985]

Good 👍

[@imbakar]

Amazing exercise

[@faisalashraf2421]

Very good trick for exercise

[@sobanahmad-ccff]

Wonderful practice 👍

[@sylviedelrieu]

Thank you so much, Penny, i love this format...i just think, i should buy some more weights, it would be the ideal format, to try with eavier weights (I have actually only 3 kgs weights)😉😀💪🌻🌻🌞

[@garagefitnessgirl]

Absolutely get heavier weights if you can!!

[@yogabelly]

Thank you! Happy new year 🎉

[@garagefitnessgirl]

Same to you!

[@mufraahmad6224]

Excellent workout

[@AdeelSyed-m8n]

Superb stretching

[@Mvillagr..]

This is my favourite ❤️ thanks❤❤❤❤

[@sandistern4598]

Great strength workout.Thanks!😊

[@yourfriend2393]

Super Workout

[@mishalsalman1247]

Thank you

[@think.mediocrity]

Very energetic and ideas are awesome 💡

[@BilalKhan-ny6dt]

A very intense workout session 💪

[@Chinesetalent28]

Another amazing workout

[@MalikZeeshan920]

excellent workout

[@basharatmughal4770]

Your energy is outstanding good job

[@ShoaibShoaib-lk5uf]

Worth watch

[@charlotteswab5143]

Perfect add on to a spin class. At 45 I'm working on building muscle so appreciate these classes.

[@garagefitnessgirl]

New strong & lean series you might enjoy up next week.

[@FaridaIqbal-cz3il]

I love your fitness tricks

[@MuhammadAsif-xo5up]

Helpful video and effective workout

[@parisheyangel]

It's awesome workout

[@daisyjae6697]

awesome workout!

[@garagefitnessgirl]

Glad you liked it!!

[@AmirRajput-lu9ml]

Wah kya bt hi supar

[@sairanaseem510]

Thanks for your effort

[@FareehaanwerFareeha]

Must be beneficial for others

[@AmeenAali-uv5ir]

Outstanding work out

[@UmairAnsari-te4wn]

Inspirational

[@tahiraabbas8308]

Great exercise 💪

[@sarangaliasghulamraza5789]

Very detailed knowledge

[@ayeshamahmood3876]

Work out great

[@syedakiran3534]

Amazing workout

[@FatimaArslan-ee1cs]

best workout I have ever seen 😺

[@arhummughal1334]

Fantastic.

[@mianzahidnajmi4103]

Upper body exercise 💪

[@hafsabaig214]

WHAT A FANTASTIC EXERCISE ?

[@tuseefmunir4134]

Good exercise 😊

[@ASHRajput-zn6cu]

Very perfect

[@MuntahaRubab-x5g]

Excellent

[@sakib9609]

Good workout l loved 🥰🥰🥰

[@MohammedShoaib-jj4hq]

good tricks to maintain health

[@AbdulMajeed-y6q]

Outstanding

[@iqrakhan-n6p]

Your energy is outstanding Good job 👍

[@qudsiarashid8966]

Amazing workouts

[@Jawemerald]

Great workout

[@AbdulHadi-kn6bu]

So much amazing

[@musayyabshah2288]

Good routine

[@JUTT_851]

Good exercise ❤

[@mohammadajmal4313]

Well done workout

[@shahbazmayo1756]

Excellent 👍

[@ZaminShah-46]

Wonderful 👍

[@MuhammadButt-s6e]

Amazing exercises 😊

[@mumtazali5904]

Beautiful works

[@Mvillagr..]

Me la hice,❤❤❤❤

[@aftabalvi38]

Excellent and amazing work out 👍.

[@Shakeel_Bhaai]

Knowledgeable video

[@syedmumtazhaidershah8357]

Great gym workout ❤