30 Min Strength Training At Home For Weight Loss Women | RESCULPT Workout 3

Welcome to RESCULPT — a full-body compound strength series designed to help you transform your physique through powerful, purposeful movement.

#resculpt #buildmuscle #garagefitnessgirl

Each 30-minute workout is structured for real change:

✔️ Two circuits of compound strength exercises

✔️ Each circuit completed twice

✔️ 40 seconds work / 15 seconds rest

✔️ A metabolic AMRAP-style finisher to challenge your endurance and fire up your metabolism

You can customize the challenge:

🏋️‍♀️ Use heavier weights to focus on building strength and lean muscle

🏃‍♀️ Use lighter weights to build endurance and resilience to fatigue — perfect if you’re starting out or returning after time off.

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W O R K O U T

Complete 2 rounds of the circuit of movements 40 secs work/15 secs rest

I used a set of 6kg/12.5lbs, 8kg/17.5lbs, 12.5kg/27.5lbs, dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
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Circuit 1
1️⃣ Deadlift to Front Squat | 12.5kg/27.5lbs
2️⃣ SA Row (L side) | 12.5kg/27.5lbs
3️⃣ SA Row (R side) | 12.5kg/27.5lbs
4️⃣ Shoulder Press | 8kg/17.5lbs
5️⃣ Reverse Fly to Kickback | 6kg/12.5lbs
6️⃣ Pushup Renegade Row | 8kg/17.5lbs
7️⃣ DB Ab Slam | 8kg/17.5lbs

Drink Break

Circuit 2
1️⃣Snatch | 12.5kg/27.5lbs
2️⃣Side to Side Goblet Squat | 12.5kg/27.5lbs
3️⃣ SL Deadlift (L) | 8kg/17.5lbs
4️⃣ SL Deadlift (R) | 8kg/17.5lbs
5️⃣ Squat Hold Curl | 6kg/12.5lbs
6️⃣ Chest Fly Leg Lowers | 6kg/12.5lbs
7️⃣ DB Alt Toe Touch | 6kg/12.5lbs
.

AMRAP FINISHER (3 min)
6 Devils Press | 6kg/12.5lbs
12 Mountain Climbers | 6kg/12.5lbs
6 Jump Squats
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How to Use RESCULPT:

🔹 Repeat each workout 2–3 times per week for best results.

🔹 Follow the May Workout Calendar** for a full 5–6 day program.

🔹 Walk daily (30+ minutes) to support recovery, boost metabolism, and improve overall health.

🔹 Prioritize your protein intake to fuel strength gains, recovery, and muscle-building.
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Why RESCULPT Works:

✨ Full-Body Strength Focus: Targeting the 8–12 rep range for optimal muscle-building and fat loss support.

✨ Circuit Format: Moving efficiently between exercises to maximize time, effort, and results.

✨ Progressive Overload: Repeating key movement patterns each week so you can focus on lifting heavier, improving form, and getting stronger.

RESCULPT isn’t just a workout—it’s your mission.

It’s about reshaping your body, rebuilding your strength, and redefining what’s possible for you.

Let’s lift with purpose.

Let’s move with intent.

Let’s RESCULPT. 💪🔥

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🤳S  O C I A L S

Website: https://www.garagefitnessgirl.com
YouTube:https://youtube.com/@garagefitnessgirl?si=pbuphPYWhgj4emWP
Instagram:https://www.instagram.com/garagefitnessgirl/

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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