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This all-standing workout is the ultimate fat-burning, muscle-building challenge! Each tri-set combines strength, power, and cardio to torch calories, build lean muscle, and boost endurance—no floor work needed! #standingworkout #strengthandconditioning #garagefitnessgirl ______________________________________________________________ W O R K O U T Complete the 2 sets of each tri-set as follows: 40 secs work/15 secs rest 30 secs work/15 secs rest 20 secs work/20 secs rest I used a set of 3kg/7 lbs, 5kg/10 lbs, 7.5kg/16.5 lbs + 10kg/22 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. __________________________________ Tri-set 1 1️⃣Front Squat | 10kg/22 lbs 1️⃣Thruster | 7.5kg/16.5 lbs 1️⃣Pop Squat . Tri-set 2 2️⃣RDL | 10kg/22 lbs 2️⃣Deadlift to High Pull | 7.5kg/16.5 lbs 2️⃣Running Man . Tri-set 3 3️⃣Arnold Press | 7.5kg/16.5 lbs 3️⃣Push Jerk | 7.5kg/16.5 lbs 3️⃣Jack Press | 5kg/10 lbs . Tri-set 4 4️⃣Chest Fly | 3kg/7 lbs 4️⃣Front Press & Twist | 3kg/7 lb 4️⃣Standing Punch | 3kg/7 lbs . Tri-set 5 5️⃣DB Deadlift | 10kg/22 lbs 5️⃣DB Deadlift to Row | 7.5kg/16.5 lbs 5️⃣Skier Hop . Tri-set 6 6️⃣Ab Rotation | 10kg/22 lbs 6️⃣Alt Woodchop | 7.5kg/16.5 lbs 6️⃣Jumping Oblique Twists . Tri-set 7 7️⃣ Sumo Squat Clean | 10kg/22 lbs 7️⃣ Sumo Deadlift Jump | 10kg/22 lbs 7️⃣ Fwd & Back In & Out Jump Squats . Tri-set 8 8️⃣ Reverse Lunge | 7.5kg/16.5 lbs 8️⃣ Snatch to Lunge | 7.5kg/16.5 lbs 8️⃣ 3 Shuffle Jump Lunge . Tri-set 9 9️⃣Alt Front Raise | 5kg/10 lbs 9️⃣Lateral Raise Switch | 3kg/7 lbs 9️⃣High Knees & Punch . Tri-set 10 🔟Bicep Curl | 5kg/10 lbs 🔟Curl to Push Press | 5kg/10 lb 🔟Jack Curls | 3kg/7 lbs . Tri-set 11 ⏸️Lateral Lunge Shift ⏸️Lateral Lunge Clean | 7.5kg/16.5 lbs ⏸️3 Skater Hop Jump . Tri-set 12 ⏹️X Body Crunch | 10kg/22 lbs ⏹️High Knee Pulldown | 5kg/10 lbs ⏹️3 Knee Repeater *Workout Complete 🔥Burn 507 Calories _______________________________________________________________ I recommend these Amazon Products: Large Exercise Mat:https://amzn.to/3sIpRUq 15 Pounds Dumbbells:https://amzn.to/46kpPzP 20 Pounds Dumbbells:https://amzn.to/3sIpwB8 30 Pounds Dumbbells:https://amzn.to/3QC3isM 3 Tier Gym Rack:https://amzn.to/3G4ctNq A Frame Gym Rack:https://amzn.to/3MJMQWh 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. Love the workout and want to know how you can say thanks? ➡️ Click the link below to buy me a coffee (I take mine black :) and support the channel! http://buymeacoffee.com/pennyb Follow my EXACT weekly training routine on my Garage Fitness Girl App 📲 https://garagefitnessgirl.app For more videos like this compound lift workout make sure to hit subscribe and tick the notification bell so you never miss another compound lifts dumbbells or full body strength workout https://www.youtube.com/c/PennyBarnshaw New Videos every: Wednesday Subscriber Count:216,252 FOLLOW ME Website: https://www.garagefitnessgirl.com Instagram: https://www.instagram.com/garagefitnessgirl/ Facebook: https://www.facebook.com/pennyfitnessfastpt/?ref=bookmarks Pinterest: https://www.pinterest.com.au/pbarnshaw/ 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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Das AOK-Programm zum kostenlosen Abnehmen bietet eine Vielzahl an Angeboten und Möglichkeiten, um sein Gewicht auf gesunde Weise zu reduzieren und langfristig zu halten. Ob Sie ein paar Kilos verlieren möchten oder Ihr gesamtes Leben umkrempeln wollen – die AOK unterstützt Sie dabei, Ihre Ziele zu erreichen und ein gesünderes Leben zu führen.

Angebote und Leistungen des AOK-Programms

Das AOK-Programm zum kostenlosen Abnehmen umfasst verschiedene Leistungen und Angebote, die individuell auf Ihre Bedürfnisse zugeschnitten sind. Dazu gehören unter anderem:

1. Ernährungsberatung: Sie erhalten professionelle Unterstützung und Tipps, um Ihre Ernährungsgewohnheiten langfristig umzustellen und gesünder zu essen.

2. Sportkurse: Die AOK bietet eine Vielzahl von Sportkursen an, die Ihnen helfen, fit zu werden und Kalorien zu verbrennen.

3. Online-Tools: Mit der AOK-App und dem Online-Portal können Sie Ihre Fortschritte verfolgen, Rezepte finden und sich mit anderen Teilnehmern austauschen.

Vorteile des AOK-Programms

Das AOK-Programm zum kostenlosen Abnehmen bietet eine Vielzahl von Vorteilen, die es von anderen Abnehmprogrammen abheben. Dazu gehören:

1. Kostenloser Zugang: Das Programm ist für alle AOK-Versicherten kostenlos zugänglich, ohne zusätzliche Kosten.

2. Individuelle Betreuung: Sie erhalten eine individuelle Betreuung und Beratung, die auf Ihre Bedürfnisse und Ziele abgestimmt ist.

3. Langfristige Unterstützung: Die AOK unterstützt Sie nicht nur beim Abnehmen, sondern begleitet Sie auch dabei, Ihr Gewicht langfristig zu halten und gesund zu leben.

Warum sollten Sie am AOK-Programm teilnehmen?

Es gibt viele Gründe, warum Sie am AOK-Programm zum kostenlosen Abnehmen teilnehmen sollten. Hier sind einige davon:

1. Gesundheitsförderung: Durch eine gesunde Ernährung und regelmäßige Bewegung können Sie Ihr Risiko für verschiedene Krankheiten wie Diabetes, Herz-Kreislauf-Erkrankungen und Übergewicht reduzieren.

2. Unterstützung und Motivation: Das AOK-Programm bietet Ihnen die Unterstützung und Motivation, die Sie benötigen, um Ihre Ziele zu erreichen und am Ball zu bleiben.

3. Gemeinschaft und Austausch: Sie können sich mit anderen Teilnehmern austauschen, Erfahrungen teilen und sich gegenseitig motivieren, um gemeinsam erfolgreicher zu sein.

Erfahrungen von Teilnehmern am AOK-Programm

Viele Teilnehmer am AOK-Programm zum kostenlosen Abnehmen berichten von positiven Erfahrungen und Erfolgen. Hier sind einige Beispiele:

1. “Dank des AOK-Programms habe ich endlich meine Essgewohnheiten umgestellt und konnte mein Gewicht langfristig reduzieren.”

2. “Die Sportkurse der AOK haben mir geholfen, fitter zu werden und mehr Spaß an der Bewegung zu haben.”

3. “Die online Tools der AOK haben mir dabei geholfen, meine Fortschritte zu verfolgen und motiviert zu bleiben.”

Zusammenfassend bietet das AOK-Programm zum kostenlosen Abnehmen eine Vielzahl von Angeboten und Leistungen, um Sie auf Ihrem Weg zu einem gesünderen Leben zu unterstützen. Nehmen Sie teil und erleben Sie selbst die positiven Effekte auf Ihre Gesundheit und Ihr Wohlbefinden!

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