45 MIN Full Body Compound Strength & Low Impact Cardio Workout | No Jumping
ฝัง
- เผยแพร่เมื่อ 23 ธ.ค. 2024
- Sculpt and sweat with this strength & cardio fusion workout designed to build muscle with compound moves & ignite your heart rate with low impact cardio!
I used a set of 3kg/6.6lbs, 7.5kg/16.5lbs,10kg/22lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
Complete 2 rounds of the Compound Strength Circuit x30 secs work/15 secs rest
Complete 1 round of the cardio circuit: 50 secs work/10 secs rest
Complete 1 round of the Abs Finisher: 20 secs work/10 secs rest
______________________________________
Circuit 1:Compound Strength
1️⃣Deadlift to Row | 10kg/22lbs
2️⃣Front Squats | 10kg/22lbs
3️⃣Snatch to Step Back Lunge (R) side | 7.5kg/16.5lbs
4️⃣Snatch to Step Back Lunge (L) side | 7.5kg/16.5lbs
5️⃣Goblet Lateral Lunge | 7.5kg/16.5lbs
6️⃣Deadlift to Upright Row | 7.5kg/16.5lbs
7️⃣Man Maker | 7.5kg/16.5lbs
8️⃣Half Kneeling Arnold Press | 7.5kg/16.5lbs
9️⃣Floor Press | 10kg/22lbs
🔟Glute Bridge | 10kg/22lbs
*1 minutes rest
Circuit 2 - No Jumping Cardio | 3kg/6.6lbs
1️⃣2 Shuffle Knee Drive
2️⃣Squat Knee Drive & Press
3️⃣Standing 4 Point Punch
4️⃣Standing DB X Body Crunch
5️⃣Chest Fly Step Jack
6️⃣Lateral Pickup
7️⃣Squat Punch Heel Tap
8️⃣4 Floor Taps + 4 Knee High Knees
9️⃣American DB Swing
🔟DB X Body Climbers
1️⃣DB Standing Ankle Taps
2️⃣Squat Kick & Reach
3️⃣Step Sprawl to Row
4️⃣Knee Lift with Alt DB Pulldown
5️⃣Reverse Fly Step Back
6️⃣Alt Lateral Lunge G2O
7️⃣Lateral Raise to Alt High Knees
8️⃣Walking Thruster
9️⃣Step Jack Combo
🔟DB Woodchop
*20 secs rest
Abs Finisher
1️⃣Alt X Body Crunch
2️⃣Cross Body Crunch (L to R)
3️⃣Cross Body Crunch (R to L)
4️⃣Swimmers
5️⃣Plank Knee to Chest to Leg Lift (L to R)
6️⃣Plank Knee to Chest to Leg Lift (R to L)
*Workout Complete 🔥Burn 397 Calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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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.
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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
This one is perfect for all my Over 40's! We've got some heavy strength to build lean muscle followed by some fun, low impact cardio that will leave you feeling energized rather than exhausted. Hope you love it :) Let me know!
Yes!!! I’m 42 and growing and going strong!!! Ty!! 🎉🙌💪😘
By the way I love all your music too!!!🥰😘
Loved it ❤ Here for both strength and cardio. That's the ideal combination for me ❤
I was here for the Penny party! 🎉Whatever you want to bring, I’m here for it. Let’s not forget that light weights and no jumping are not easier. 😅
This was just what I needed to feel fit and alive. Thank you!
Penny!!! Thank you so much for this much needed low impact workout which is perfect for those middle-of-the-week days when you sometimes just don’t have the all that energy, but still want to get your workout in.
It’s like you read my mind I tell you 😂❤
Plus thank you so much for not only putting the weight references for each exercise, but putting them ON SCREEN which makes it all that much easier, without having to pause the video and refer to the description for double-checking between sets 😅
So grateful ❤🙏🏻❤
You’re welcome! So glad that helps :)
I love weights and hate cardio so this is perfect! So sweaty! 💪🏻😍
Awesome!! Glad I could help 😅
It was great❤❤❤sweating and loved the ab finisher😊🌸
Whew! Awesome format. Felt sweaty and strong….. thank u Penny… u rocked it w/ this format!
Thank you!! I loved it too 💪😅💪
Yuppie 🤗🏋🏼♀️🔥Another wonderful and powerful workout with you Penny 😊 I feel my legs and arms🙈Thank you so much 🙏🏻🦋💙
Excellent! Glad to hear that 😅
@@garagefitnessgirl Thank you Penny 🫂🦋💙
Haven't been here in a while. Love the new set up Penny!!❤
Thanks for another great workout! I love that I've done every single one of your workouts for the last 5 years and you're still coming up with new moves and keeping it fun and interesting 😀🏋♂️
Awww thanks Emma! So grateful to have you here following along all this time!
Loved this! Was looking for a little of everything and this perfect. Worked up quite a sweat. Thanks Penny!
I was pulled in by both sections 💥💪 loved the variety and wow it was definitely very sweaty 😅 💥💪 BRILLIANT thanks Penny💐🙋
Another fantastic workout Penny! Thank you for always inspiring me to keep moving ❤
The description made this sound easy but it was a beast, I loved it! Great combination of weights and cardio and loved the Abs finisher. Perfect start to the day. Thanks Penny 👌
Loved both ❤, perfect evening workout after a lazy Sunday. You look amazing in this outfit
Awww thank you so much 😊
OMG🎉! What a perfectly complete workout!! This had ALL the things! I'm in my 50’s and need all the things lol😂.
Workout GOLD! PLEASE🙏 do more using this format!! This is definitely one of my top three favorites. Thank you, Penny!❤
Thank you so much 😊 I’m so glad you enjoyed it!!
This. Was. Awesome!!! Low impact but not low challenge! 🙌🏻💪🏻👍🏻
I was here for the strength section. I did enjoy the low impact cardio and that there was no jumping. 🙂 I got a good sweat on with this one! Thank you, Penny!
Loved this one, Penny. Great variations. Had a good sweat even though I wasn't up for an intense workout today.feel fabulous now. Thank you. X
Great job foot done and thank you for the feedback 😅
Thank you for putting your weight choices on the screen for each exercise!
I’m here for strength mostly but I like to do cardio with it at times and both are so important. I love all of your workouts. They kick my butt and keep me in shape! Thanks for all you do, Penny! 😊💪🏽🎉
Thanks Courtney! Love having you here 😅
As always your combos and variety are fantastic. Thanks Penny!😅
Loved the format!! The cardio with weight was amazing. Sweaty mess and feeling energized.
Wonderful! Glad you enjoyed it 😅
Awesome workout Penny! The different formats kept it fresh and low impact cardio was perfect for me today. Thank you!
So glad! Happy you like the variety ☺️
Wow 🤩🤩🔥🔥I was here for both and definitely not disappointed 👍👍 heavy compounds on the first and a great burn with the 50/10 cardio section 🔥🔥 Got a good sweat 😅😅 and feel so good now after this workout 🤩🤩
Thank you so much, Penny 🙏🙏❤️❤️ You are a creative genius and always know how to make us feel good and challenge us 🥰
Wish you a superb weekend ❤️
I loved it all penny. I liked the drop one weight drop the other switch and pick! I like this low impact cardio and weights. I moved up to ten lbs today for a lot of the workout. A big win. Great workout. Thank you 🎉💪🏻👏🏻
Great workout Penny!!! Love this for us (way) over 40's! I'm a sweaty mess 😅💪. More like this please!!!
This kicked my butt… thank you Penny for an awesome workout!
You’re welcome ☺️
You are looking good, Penny! Always enjoy your workouts.
Thank you so much! I appreciate you being here and following along with me 🙏
I loved this workout! A little power with cardio weights, excellent t mix. Thanks, Penny 😊
It was perfect for this 65 yr old gal. Loved it. Thank you. ❤
So glad!
Wow! The low impact with weights really got my heart rate up. Thanks Penny😊
Challenging right!
Great work out Penny. Especially loved the low impact yet mighty sweaty cardio. Thank you.
So glad! Yes! It definitely got sweaty 😅
Thx penny...needed these low impact no jump since i have a sprained ankle..
This was a crazy good challenge!!! Cardio with light weights is right up my alley. I felt so much stronger after this workout ❤🎉
Holy moly that was awesome! For being a low impact workout, that was so challenging! Thank you for always making such amazing workouts!
Wow! Just... wow! Your workouts are amazing!
Glad you like them! Thank you so much 😊
Here for the strength (which I'm good at) but need the cardio (I'm not good at that!) Thank you ❤
YEEESS!! This one is perfect for us strength lovers who also need a push to do some cardio! Glad you had a good workout 😅
That was perfect Penny, loved it. Those light weights got heavy towards the end. 😂💪🥵
Right!! Glad you liked this one Cherie 🙏🙏
Sweat like crazy 😂❤ love this workout 💪🤌
This was 🔥 Whew! I was here for strength AND LOW impact cardio! 😅 Super sweaty and felling good. Thank you, Penny!❤🎉
Doing these workouts challenge me a lot, 🥵when I finish them I feel very satisfied. 💥 💪🙌Thanks Penny❣
You're amazing, Penny!!! We never be bored with you!!!! Keep going!!!!!
WOW this workout was absolutely amazing!! Great strength & cardio !! Definitely a winner for me thank you Penny !!
I love full body plus cardio. This was perfect. And a touch of non-overwhelming abs at the end, yay!!!
I was here for both!!! Low Impact does not mean EASY!!! Loved the workout!
Loved the entire format!!! Please do that again!! Wow!! Thank you very much for putting in so much time and thought into these workouts! 🎉❤🎉
Appreciate that so much!! Thank you for the great feedback 😅
I just loved loved loved this! Thanks Penny for another good one 💪🏽🙏🏽🦵🏽
I’m so glad to hear that! Thank you ☺️
I really enjoyed the combo - strength and cardio. Best of both worlds. Lol. This was such a fun workout! The cardio was so much fun that It gave me a little extra pep. Loved it! Thanks again!!❤❤
Woohoo! Gotta love having some extra pep in your step 😅
Nice workout!! Sweat, sweat, sweat!
Woohoo YES 🙌
So so good! That cardio circuit is a beauty!!
So glad you liked it!
I loved this session!!! Thank you Penny!! it was really great!
Can't wait to have a go at this. I hit 42 this year and I need someone to keep me enthused! Thanks Penny. 😂
Penny always the best!!!
Appreciate you!
Penny you’ve done it again. You’re my favorite workout buddy! Thank you for you!
Superbe séance 🔥🔥🔥 j’ai adoré 💖💖💖 au top Penny 💪💪💪 merciiiii beaucoup 🙏🙏🙏
Excellent Penny, 😅😅😅😅🦾🦿👍👍👍. Thanks alot🙌
Happy you had a great workout 😅
Second round here, loved this🎉
Woohoo!! Great job getting it done ✅
Sooo good. I was hear for both. It was time efftive 👏🏾💪🏾💪🏾
Yes it was! Glad you liked it!
U go girl!!! 💯🔥. These workouts have been such a blessing to me !! 🙏Wanted to get on here and comment while my toddler is sidetracked w her toys 🤪 You are Amaaaaaazzzzziiinnngg!!! Ty!!!! 🥰❤️😘
Perfect as always❤Thank’s Penny.
Thank you ☺️
Thank you Penny,loved it, mostly for the strength section,little bit of the cardio as well 😅😅,that one was sound easy but OMG girl huuu 😅😅😅😅wasn’t 😊 awesomeness 🤩🙏🌻
Ha ha low impact but never low intensity 😆
Loved the combination of!!! It was great!! Thanks!❤
Glad you liked it!!
Penny you’re amazing! I absolutely ❤ this and I am so 😅😅😅😅😅
Appreciate you Maggie! One of favourite workouts too!
Excellent❤ I'll do it tomorrow but, I prefer 60' workout, low imoact but longer. Grazie, grazie davvero❤❤❤❤
As usual, so good and love it. You always have variety❤
Love this format! What a great workout!
THANK YOU ☺️
Loved loved loved this workout, it was great effective & easy on the joints
Glad you liked it!! Low impact but never low intensity 😅
Hi, Penny! This 70 year old was whipped after this workout but I did it, albeit with more breaks and some modifications. Thanks for the challenge!
great strength and cardio workout.
Thank you!
Here for it all. Especially the low impact! Messed up my s1-s5 had to modify some of this. Got through it!
Great job getting it done!
More 60 minutes workouts please!
You can combine 2 workouts of 30 minutes! There are plenty of them!
@@elisarizzi4191 Absolutely, and I add a 15 or 20 min workout on this one 💪💪🙌 Enjoy this amazing workout!!!
I loved this one!
Glad to hear that 🙌
This was an awesome mix. Thank you!
Glad you enjoyed it!
Awesome class! Thanks.
Glad you liked it! Thank you for the feedback 😅
Woowwww... w weeks down and today was amazing cardio part cost me more...my arms feel it.Thanks.❤
Wonderful!
Absolutely loved this, thank you 🥵
Yay!! I’m so glad 😅
Great workout!! I really like these kind of workouts. Loved it. Thans you.
You're so welcome! Glad to hear that 😅
Absolutely fantastic workout! Thank you so much!
Glad you liked it!! I loved this format too!
Wowww..thus one is great Penny! So repeating a few times in the next few weeks
Love this workout ❤ thank you 🎉
So glad! Thank you for letting me know ❤️
Loved this format, coming from one who doesn't do enough cardio. Thank you 🙏
Wow that’s super set love them both.
❤ enjoyed both - Great combination 🤩🤩
Well done
Amazing
❤
Penny thanks
Thank you so much 😊
This one is amazing. 🙌🏻🔥
Thank you, Penny!!!❤
Hi! Thank you for this excellent workout. I was here for both strength and cardio sections.
Great workout, I did both!!
Wonderful!
Hi Penny, what a brilliant workout!!! The strength part was fantastic, then came the cardio part ... I thought I could keep up with 5kgs dumbells, no way 😂! After the 2nd exercise I had to go down to 3kgs 🥵, but I had so much fun and I loved the abs finisher 🥰
YEEESS! I absolutely love this format too. I appreciate your great feedback 🙏🙏
Thanks for the cardio workout❤
Thanks Penny! Great as always!
Thank you ☺️
Just finished this killer workout did strength and cardio. ❤
Penny u are amazing..greetings from Slovenia❤
Great workout!! ❤
Loved the format thanks.
Great work out! Thank you 💪😄🙏❤️
i have enjoyed both workouts💪
This is a hard one for the shoulder as well! Will postpone my tomorrow shoulder workout. Did glutes yesterday and ouffff...geeze....ahahah! Big fan Penny! Keep up the good work (QC, Canada)
THANK YOU ☺️
Treino concluído love love Love 😊
THANK YOU! Proud of you for getting it done!