30 MIN BARBELL HIIT CIRCUIT | Metabolic Training At Home (+Dumbbell Alternatives)
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- Опубликовано: 28 сен 2024
- This full body workout combines the best barbell strength exercises with metabolic HIIT moves to burn fat and tone lean muscle!
You’ll need a barbell or dumbbells to complete this workout. I used a 15kg Barbell but you may want to use something lighter or heavier depending on your fitness and strength level
There are 2 circuits to complete 2 x through. 40 secs work/15 secs rest + a Tabata superset finisher
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Circuit 1
1️⃣Squat Clean
2️⃣Jump Over Bar
3️⃣BB Row
4️⃣BB Push Press
5️⃣Pushup Shoulder Tap
6️⃣Sumo Deadlift High Pull
7️⃣Butterfly Situps
.
Circuit 2
1️⃣BB Deadlift
2️⃣BB Thrusters
3️⃣Commando Plank
4️⃣Jump Lunge to Jump Squat
5️⃣BB Reverse Lunge
6️⃣BB Leg Lowers
7️⃣Burpees
Finisher (3 Rounds) Tabata
1️⃣Clean & Press
2️⃣Mt Climbers
*Workout Complete 🔥Burn 264 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
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Thank you so much for working out with me. Would you like to see a Barbell Strength Series on the channel? Let me know in the comments :)
thank you for ur hard work . yes of corse thanks in advance
Sure
Thank you so much for these amazing workouts
Yes please
Thank you for sharing your amazing workout videos with us! You are a wonderful trainer and an amazing woman 😮!!!!💪👩👍🏻
Oooh 7 day barbell challenge?? Yes please! 💪💪 I didn't need to check I knew there would be dumbbell alternatives. Thanks so much for that and everything you do for use Penny we love you 🥰🥰
You're so welcome! Love having you here Joanna ❤️
Yes please I enjoy your videos
I don’t have a barbell. I had fun with my dumbbells. If you have more videos like this where there is modifications with dumbbells I’d love it!! I also loved the format. Thank you so so much❤
All my barbell workouts have dumbbell modifications if you want to try them 🥰
Loved this workout Penny. You are great! I would love to see a barbell strength series on your channel. It is a great addition to all the other workouts you do.
Thank you Jodi!! I appreciate you being here ❤️
This kicked my butt (in the best way)!! I’m sweating like crazy. I’ve been doing your barbell since January and have been seeing great results and have upped my weights a couple times now. Would love to see more barbell ❤
Awesome!! Love hearing that 🏋️♀️
I love Barbell workouts Penny. You make it so fun and challenging.
Girl I have never done any of your workouts!!! I loved this upper body with the bar… how often do you post videos? U are a beast I will say that!!!!
🏋️♀️🏋️♀️🏋️♀️ yes please! These are always deceptively challenging 😅
Even though I don't have a barbell, dumbbells work just fine. Thank you for the dumbbell modification. Love it. 🏋♀💖
Loving the BB workout! Need more of them!
Thank you Diana. I’m glad you enjoyed it 🏋️♀️
of course we want more barbell strength workouts 🏋♀🏋♀🏋♀ I got a Z barbell so for some movements it is not the best option, but we do it anyway! Greetings from France and thank you !
Yes the Z bar doesn’t rotate well but atleast you can swap out with dumbbells too.
hi Penny...well , that was awesome!!! my new favourite hiit 30minutes workout...thank you...and masive YES to barbell series :)
Great workout! HIIT formats are my fav! Inon stop full body quick and effective!❤
that one got me going! love the barbell workouts!
Adding a new one in March!
🏋️♀️ I’m a beginner at 40 … your workouts are great I really have to work hard
Better late than never! Glad you enjoy the workouts 😅
Great workout and yes a barbell strength workout would be awesome!
🏋️♀️yaaay!!! I'm always up for more barbell workouts!
Wow x super tough x am at a gym for once so was able to do a barbell workout x kicked my butt! ❤❤❤❤❤❤❤🎉🎉🎉🎉🎉🎉🎉🎉
That’s so cool 🏋️♀️
love barbel.. def do more
Thank you! Will do 🫡
So so good, hard and fun, I really enjoyed it 🏋♂🏋♂🏋♂Thank you Penny!
I loved. Greetings from Peru
This was fabulous. Thanks Penny! 💕🌸
Thank you Rita ❤️
Poweful and good!! Thanks, Penny
Thank you Maria ❤️
Yes I’d like to see a BB series ❤
Thank you so much for letting me know ❤️
That was so good! I thought it was kind of short at first but that 35 minutes kicked my booty 😂 Love the barbell workouts!!! 🏋🏽♀️
It creeps up on you doesn’t it 🏋️♀️
@@garagefitnessgirl sure does Penny. First circuit I was like I got this this. Second circuit those 15 sec rests got to me and I was like pause, pause, pause. Good one Penny but then again you never disappoint 💪🏿
Don't know how you can still smile while doing the jump lunge to jump squat. Good workout anyways!!!!! Love you!!!!
I was crying on the inside 😂
Luv this!!
Would also luv a 7 day barbell challenge 😁❤️
Awesome Sam. Thank you for letting me know 🙏🙏
Loved this workout!! 🔥
Thank you so much ☺️
You were at 666 like so I changed it to 667😉 Yes definitely got my sweat on for sure. I love your workouts Penny. You seem to know how to push our limits just enough‼️
Weight lifting series please!
On my ”To Do” list!
🏋🏻♀️🏋🏻♀️🏋🏻♀️yes please!
🫡
❤ it Penny🏋🏾♀️🏋🏾♀️
More Barbell please😄😄
Hey this was a great workout; it was extremely savage. A suggestion to make it even better would be to have a more pained expression on your face as we are all dying out here and you are looking a bit too serene with a smile on your face the whole time.
Will try harder next time 🤪
🏋♀I'm up for a 7 day barbell series, great to mix it up and keep our muscles on their toes, so to speak! 😆
Got to 76% I was absolutely destroyed but thanks very good workout I tried my best!! 🎉
I managed to push a bit past to 91% after a min to die alitte 😂😂
Mas treino com barra por favor!Tu é top demais!❤🇧🇷
Ye baby 🏋🏼♀️
Woohoo!! Thank you so much for following along with me!
Penny!!!!! OMG!!!! Total Sweat! Love it! Thank you!🥵🥵🥵
Grazie💪
👏🏼👏🏼 🏋️
🙏🙏🙏🙏
🏋🏾♀️🏋🏾♀️🏋🏾♀️🤗
New barbell workout up next Tuesday 🏋️♀️
💪🏼🏋🏼♀️
🏋️♀️🏋️♀️🏋️♀️🏋️♀️🏋️♀️🏋️♀️🏋️♀️
Thank you so much for letting me know ❤️
🏋🏻♀️
👍👍🥵🥵😘 18kgbarbell
Nice 🏋️♀️🏋️♀️🏋️♀️
🏋🏾♀️🏋🏾♀️🏋🏾♀️
🏋️♀️❤
🙏🙏🙏🙏
🏋♀🙏💪
Thank you Lina ❤️
Done know
🏋🏽🏋🏽🏋🏽
🏋♀🏋♀🏋♀🏋♀🏋♀🏋♀
🏋️♀️🏋️♀️🏋️♂️
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Great workout, Penny! I'd absolutely LOVE to see a 7-day barbell workout. That would be amazing! Thanks for all the great training! 🏋🏻
Thank you so much for letting me know Susan 😅
Yes please just a 7day challenge with the barbell😇 yooh we goiwn die🤣🤣🤣🤣😵😭😭😭😭
🏋♂️
Love that you made it all the way through to the end with me ❤️
🏋️♀️🏋️♂️
Yesss☺☺☺☺☺☺☺☺☺☺☺☺☺☺☺
Woo defo barbell strength. 😅🏋️♀️🏋️♀️🏋️♀️ this was a good'un
Woohoo! Glad to hear that 🏋️♀️
Yes please!!🏋️🏋️♂️🏋️♀️
Great workout 🏋️♂️🫶🏻🫶🏻💪🏻💪🏻👍🏼👍🏼👍🏼
Thank you 👍
I just can say:
Hot, hot, hot today's evening workout💪🏻🔥🏋🏼♀️ I am in 7 days Barbelle challeng🤗Let's do it together 💪🏻🏋🏼♀️🔥
Woohoo!
🏋🏾♀️🏋🏾♀️🏋🏾♀️🏋🏾♀️🏋🏾♀️ yesss
Woohoo! Thank you so much for letting me know ❤️
🏋️♂️
In the top of my wish list to Santa it will be a barbell 😅🏋🏾 even though all the modifications were great !! Thank you Penny
7 Days of barbell = awesome
Great workout! But have a question I did legs the day before I did this workout is that ok? Or should I have waited ?
You should be fine 😅
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🙅🏼♀️
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🏋🏻♀️
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🏋♀
This is exactly what I wanted this morning! Thanks Penny! Got my sweat in today 💪
Excellent!! Love hearing that ❤️
🏋
More barbells!! 🏋🏻♀️
New barbell up today Jane!
I love your workouts !!!!!
Thank you!!! That makes me so happy to hear 🙏🙏
Hi Penny ,you do this how many times a week
You could do this 2x per week 🏋️♀️🏋️♀️🏋️♀️
🏋️♀️ thank you
Thank you so much for following along with me ❤️
More like this!🤗
🏋️♀️🏋️♀️🏋️♀️🏋️♀️
I loved that! Such a fun challenging barbell circuit!! Thanks! I love these quick 30 minute variety!
Me too! Especially around this time of year! 30 minutes is perfect!
Muy buen entreno!
Thank you so much ☺️
🔥🔥🔥🔥 Body goals
Oh gosh thank you ☺️ That means a lot ❤️
🏋♀️ yes!!! ❤
Thank you so much for letting me know ❤️
yes Penny
🫡
🏋🏽♀️🏋🏽♀️🏋🏽♀️
Woohoo YEEESS 😅
This was such a good workout. exactly what i was looking for
So happy you enjoyed it!
@@garagefitnessgirl i'm back for a second session this week. so proud of myself. This workout is an absolute killer. Could you do more barbell workouts please ?
💪🏽❤️
🙏🙏
🔥🔥🔥🔥🔥🔥
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Love that you made it all the way through to the end with me ❤️
This one left me dead for the next two days I couldn't workout the next day... So I took my two days off on a Tuesday and Wednesday 😭😭😭 because wow..... So I continued on Thursday with the 60mins 14supersets 😭😭 and today was the 60mins strength yey body goals I can't wait 😭😭😭 I love you Penny your workouts are the best please don't stop sharing with us 😇😇🔥🔥🔥🔥🔥
🏋♀️
New barbell out at the end of the month 🏋️♀️
Amazing, look forward to it 🏋♀️❤
This kicked my ass. 😅 but I feel good!
Intense! Tapped out after 1st round in 2nd circuit 😅 I’ll try again next week 😮💨 70lb is just right to make it brutal
What brand and size barbell/weights are you using, I’m thinking about buying?
Great workout. Thanks. The bell sound at the end of the rounds is low. Please make it louder. Thank you.
YES, PLEASE!!!💪🏾💪🏾💪🏾
🏋️♀️🏋️♀️🏋️♀️🏋️♀️
Savage workout 🏋️♀️!
Superbe séance 🔥🔥🔥 j'ai adoré 💪💪💪 j'ai apprécié l'alternative avec les haltères 👍👍 au top Penny 💣💣 un grand merci 🙏🙏🙏
Thank you so much Christine. I appreciate the great feedback 🥰