30 Minute Strength Training At Home | LEAN GAINS DAY 4

Day 4 is here, and we’re diving into powerful supersets with a descending time scheme designed to build lean muscle, power, and strength. Let’s push hard and make every second count—are you ready to crush it? #strengthtrainingforwomen #buildmuscle #garagefitnessgirl __________________________________________________________ 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: 35 secs work/20 secs rest Set 3: 30 secs work/ *30 seconds rest between supersets I used a heavy booty band + a set of 6kg/12 lbs, 8kg/17.5 lbs,10kg/22 lbs, 12.5kg/27.5 lbs, 15kg/32 lbs, 20kg/45 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. __________________________________ Superset 1 Set 1 1️⃣Front Hold Squat Pulse | 10kg/22 lbs 1️⃣Snatch | 10kg/22 lbs . Set 2 1️⃣Front Hold Squat Pulse | 12.5kg/27.5 lbs 1️⃣Snatch | 12.5kg/27.5 lbs . Set 3 1️⃣Front Hold Squat Pulse | 15kg/32 lbs 1️⃣Snatch  | 15kg/32 lbs . Superset 2 Set 1 2️⃣Sumo RDL | 8kg/17.5 lbs 2️⃣Alt Bicep Curl | 6kg/12 lbs . Set 2 2️⃣Sumo RDL | 10kg/22 lbs 2️⃣Alt Bicep Curl | 8kg/17.5 lbs . Set 3 2️⃣Sumo RDL | 12.5kg/27.5 lbs 2️⃣Alt Bicep Curl | 8kg/17.5 lbs . Superset 3 Set 1 3️⃣Static Lunge to Press | 6kg/12 lbs 3️⃣Static Lunge to Press | 6kg/12 lbs (Switch) 3️⃣Close Grip Row  | 15kg/32 lbs . Set 2 3️⃣Static Lunge to Press | 8kg/17.5 lbs 3️⃣Static Lunge to Press | 8kg/17.5 lbs (Switch) 3️⃣Close Grip Row  | 15kg/32 lbs . Set 3 3️⃣Static Lunge to Press | 10kg/22 lbs 3️⃣Static Lunge to Press | 10kg/22 lbs (Switch) 3️⃣Close Grip Row | 20kg/45 lbs . Superset 4 Set 1 4️⃣Banded Glute Bridge  | 15kg/32 lbs 4️⃣Lying Tri Extension | 6kg/12 lbs . Set 2 4️⃣Banded Glute Bridge | 20kg/45 lbs 4️⃣Lying Tri Extension | 6kg/12 lbs . Set 3 4️⃣Banded Glute Bridge | 20kg/45 lbs 4️⃣Lying Tri Extension | 6kg/12 lbs . Finisher 3 x 20 secs work/10 secs rest 1️⃣Fire Hydrant (L) side 2️⃣Fire Hydrant (R) side 3️⃣Banded Plank Jacks *Workout Complete 🔥Burn 276 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:9019 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