30 Minute Strength Training At Home with Dumbbells | LEAN GAINS DAY 3

Day 3 is here, and it’s time to finish the week strong with this full-body strength session! We’re dialing up the effort as the time goes down—so grab those dumbbells, lock in your form, and let’s make it count. _____________________________________________________________ W O R K O U T Complete the superset (pair of movements) as follows: Set 1: 45 secs work/15 secs rest Set 2: 40 secs work/15 secs rest Set 3: 35 secs work/ *30 seconds rest between supersets I used a set of 6kg/12 lbs, 8kg/17.5 lbs,10kg/22 lbs, 12.5kg/27.5 lbs, 15kg/32 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. Superset 1 Set 1 1️⃣Sumo Deadlift | 10kg/22Lbs 1️⃣Curl to Press | 6kg/12 lbs . Set 2 1️⃣Sumo Deadlift | 10kg/22Lbs 1️⃣Curl to Press | 6kg/12 lbs . Set 3 1️⃣Sumo Deadlift | 12.5kg/27.5 lbs 1️⃣Curl to Press | 8kg/17.5 lbs . Superset 2 Set 1 2️⃣Heels Elevated Goblet Squat | 12.5kg/27.5 lbs 2️⃣SA Row (L) side | 10kg/22 Lbs 2️⃣SA Row (R) side | 10kg/22 Lbs . Set 2 2️⃣Heels Elevated Goblet Squat | 12.5kg/27.5 lbs 2️⃣SA Row (L) side | 10kg/22Lbs 2️⃣SA Row (R) side | 10kg/22Lbs . Set 3 2️⃣Heels Elevated Goblet Squat 2️⃣SA Row (L) side | 12.5kg/27.5 lbs 2️⃣SA Row (R) side | 12.5kg/27.5 lbs . Superset 3 Set 1 3️⃣Fwd & Back Lunge | 6kg/12 lbs 3️⃣Fwd & Back Lunge | 6kg/12 lbs 3️⃣Lying Tri Extension | 6kg/12 lbs . Set 2 3️⃣Fwd & Back Lunge | 8kg/17.5 lbs 3️⃣Fwd & Back Lunge | 8kg/17.5 lbs 3️⃣Lying Tri Extension | 6kg/12 lbs . Set 3 3️⃣Fwd & Back Lunge | 8kg/17.5 lbs 3️⃣Fwd & Back Lunge | 8kg/17.5 lbs 3️⃣Lying Tri Extension | 6kg/12 lbs . Superset 4 Set 1 4️⃣Glute Bridge March | 12.5kg/27.5 lbs 4️⃣Incline Pushups . Set 2 4️⃣Glute Bridge March | 12.5kg/27.5 lbs 4️⃣Incline Pushups . Set 3 4️⃣Glute Bridge March | 15kg/33 lbs 4️⃣Incline Pushups . Finisher 1️⃣DB Swing | 12.5kg/27.5 lbs 2️⃣Wall Sit | 12.5kg/27.5 lbs 3️⃣Bicycle Crunch *Workout Complete 🔥Burn 270 Calories ______________________________________________________________ L E A N G A I N S: Your 6-Week Strength & Muscle-Building Program Welcome to Lean Gains, a 6-week, 3-day-per-week strength and muscle-building program designed to help you get lean, strong, and confident. This series uses a pyramid and reverse pyramid training format to challenge your muscles and push your limits. How It Works: •In the pyramid format, you’ll aim to increase the weight as the work time decreases, focusing on quality over quantity. •Good form is key—prioritize controlled, effective movements over lifting too heavy with bad form. Recommended Schedule: To maximize recovery and results, perform workouts on alternate days, such as Monday, Wednesday, Friday, or Tuesday, Thursday, Saturday. For Best Results: Walk daily: Incorporate 30 minutes of walking at a time that suits you to boost recovery and overall health. Track your protein intake: Protein is essential for building lean muscle—make it a priority in your diet. Measure your progress: Record the weights and reps for each exercise. Tracking is the key to improving strength over time. Above all, enjoy the process, have fun, and celebrate every step of your strength-building journey! Let’s get to work! _________________________________________________________ 🤳S  O C I A L S Website: https://www.garagefitnessgirl.com YouTube:   / @garagefitnessgirl   Instagram:  / garagefitnessgirl   Like the music? Find my playlist with the music I've used here: https://share.epidemicsound.com/ayddb... And, if you sign up to Epidemic Sound through the playlist link, you'll get 7 days for free! For more videos like this daily strength training workout at home make sure to hit subscribe and tick the notification bell so you never miss another full body muscle building workout at home or full body workout at home for muscle gain    / @garagefitnessgirllifts   New Videos every: Monday, Wednesday & Friday Subscriber Count:8,923 D I S C L A I M E R 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