Sculpt Your Arms & Shoulders | 30-Min Upper Body Burn

💪 Sculpt Strong Shoulders, Back & Arms in 30 Minutes | Upper Body SPLIT30 Workout

Strengthen and define your upper body with this focused 30-minute routine. We combine powerful compound lifts, targeted accessory moves, and a fiery finisher to build lean muscle, boost strength, and leave you feeling unstoppable.

👉🏼 I’m using a bench + dumbbells (6kg/12.5 lbs, 8kg/17.5 lbs, 12.5kg/27.5 lbs), but you can adjust weights to fit your level. All moves can be scaled, and I guide you through every step.

🛠 Equipment Needed:

Dumbbells

Bench (optional)

Floor Mat

🧠 Set your fitness watch to:
Functional Strength or Weights, depending on your device and workout pace.

💪 Workout Format:

3 Blocks

3 Rounds per Block

Timed Intervals:
 • Block 1: 30s work / 20s rest
 • Block 2: 40s work / 20s rest
 • Block 3: 20s work / 10s rest

Total Time: 30 minutes

🔥 Calories Burned: ~236

⚡ Workout Breakdown:

Block 1 — Big Lift Superset
1️⃣ Arnold Press | 8kg/17.5 lbs
1️⃣ Unsupported Dumbbell Pullover | 12.5kg/27.5 lbs

Block 2 — Giant Set
2️⃣ Dumbbell Snatch (Left) | 12.5kg/27.5 lbs
2️⃣ Dumbbell Snatch (Right) | 12.5kg/27.5 lbs
2️⃣ Curl to Press | 8kg/17.5 lbs
2️⃣ Alternating Dumbbell Fly | 6kg/12.5 lbs
2️⃣ Dips

Block 3 — Finisher
3️⃣ Dumbbell Flutter Kick | 6kg/12.5 lbs
3️⃣ Dumbbell Russian Twist | 6kg/12.5 lbs
3️⃣ Dumbbell Butterfly Ab Slam | 6kg/12.5 lbs

🔄 SPLIT30 | 4-Week Strength Program

SPLIT30 is a 2-day per week dumbbell program designed to help you build lean muscle, get stronger, and train smarter—all in 30 minutes per session.

Alternate weekly between:

Week A: Quads + Glutes / Horizontal Push + Pull

Week B: Glutes + Hamstrings / Vertical Push + Pull

Pair with full-body or Split Strong workouts for a balanced 4–6 day training split.

💡 Pro Tip: Aim for 7,000–12,000 daily steps to enhance fat loss, recovery, and overall fitness—no extra cardio needed!
.
.
.
#createhq #upperbodyworkout #shoulderworkout #backstrength #armday #dumbbellworkout #fitover40 #leanmuscle #functionalstrength #homeworkout #strongwomen #strengthtraining #busywomenfitness #30minuteworkout #trainsmart

Tighten, Tone & Lift | Glutes + Hamstrings Strength

🔥 Sculpt Strong Glutes & Hamstrings in 30 Minutes | Home Dumbbell Workout

Get ready to build lean muscle, boost your metabolism, and shape a powerful lower body—all in just 30 minutes! This targeted lower body strength session focuses on your glutes and hamstrings using heavy lifts and purposeful movements, all from home with dumbbells and a bench.

👉🏼 I’m using a bench + dumbbells (8kg/17.5 lbs, 15kg/32 lbs, 20kg/45 lbs), but feel free to adjust based on your fitness and strength level. Every move can be scaled, and I’ll guide you through it.

🛠 Equipment Needed:

Dumbbells

Bench

Floor Mat

🧠 Set your fitness watch to:
Functional Strength or Weights mode, depending on your device and pace.

💪 Workout Format:

3 Blocks

3 Rounds per Block

Timed Intervals:
 • Block 1: 30s work / 20s rest
 • Block 2: 40s work / 20s rest
 • Block 3: 20s work / 10s rest

Total Time: 30 minutes

🔥 Calories Burned: ~225

⚡ Workout Breakdown:

Block 1 — Big Lift Superset
1️⃣ Dumbbell Deadlift | 15kg/32 lbs
1️⃣ Hip Thrust | 20kg/45 lbs

Block 2 — Giant Set
2️⃣ Bulgarian Split Squat (Right)
2️⃣ Bulgarian Split Squat (Left)
2️⃣ Good Morning | 15kg/32 lbs
2️⃣ Dumbbell Sumo Squat Pulse | 15kg/32 lbs
2️⃣ Plank Dumbbell Pull Through | 15kg/32 lbs

Block 3 — Finisher
3️⃣ Side Plank Leg Lift (Right)
3️⃣ Side Plank Leg Lift (Left)

🔄 SPLIT30 | 4-Week Strength Program

SPLIT30 is a 2-day per week dumbbell program designed to help you build lean muscle, get stronger, and train smarter—all in just 30 minutes per session.

Alternate weekly between:

Week A: Quads + Glutes / Horizontal Push + Pull

Week B: Glutes + Hamstrings / Vertical Push + Pull

Combine SPLIT30 with full-body or Split Strong workouts for a balanced 4–6 day training plan.

💡 Pro Tip: Aim for 7,000–12,000 daily steps to enhance fat loss, recovery, and long-term results—no extra cardio needed!
.
.
.
#createhq #lowerbodyworkout #glutesworkout #hamstrings #dumbbellworkout #strengthtraining #fitover40 #homeworkout #leanmuscle #functionalstrength #busywomenfitness #metabolismboost #30minuteworkout #stronglegs #trainsmart #workoutathome

30-Min Upper Body Strength | Dumbbell Chest & Back

💪 Sculpt Your Upper Body in 30 Minutes | Chest, Back & Core Dumbbell Workout

Strengthen your chest, back, and core with this 30-minute upper body workout featuring powerful compound lifts, targeted accessory moves, and a fiery finisher. Perfect for busy women wanting to build lean muscle, improve posture, and boost overall strength—without spending hours at the gym!

👉🏼 I’m using a bench + dumbbells (6kg/12.5 lbs, 8kg/17.5 lbs, 12.5kg/27.5 lbs), but feel free to adjust weights based on your level. Every move is scalable, and I guide you through every step.

🛠 Equipment Needed:

Dumbbells

Bench (optional)

Floor Mat

🧠 Set your fitness watch to:
Functional Strength or Weights mode depending on your device and pace.

💪 Workout Format:

3 Blocks

3 Rounds per Block

Timed Intervals:
 • Block 1: 30s work / 20s rest
 • Block 2: 40s work / 20s rest
 • Block 3: 20s work / 10s rest

Total Time: 30 minutes

🔥 Calories Burned: ~265

⚡ Workout Breakdown:

Block 1 — Big Lift Superset
1️⃣ Dumbbell Chest Press | 12.5kg/27.5 lbs
1️⃣ Single-Arm Row (L) side | 12.5kg/27.5 lbs
1️⃣ Single-Arm Row (R) side | 12.5kg/27.5 lbs

Block 2 — Giant Set
2️⃣ Hand Release Pushups
2️⃣ Side to Side Hammer Curl | 8kg/17.5 lbs
2️⃣ Bear Renegade Row | 8kg/17.5 lbs
2️⃣ Overhead Tricep Extension | 12.5kg/27.5 lbs

Block 3 — Finisher
3️⃣ Chest Fly with Leg Extension | 6kg/12.5 lbs
3️⃣ Dumbbell Sit-Up | 6kg/12.5 lbs
3️⃣ Mountain Climbers

🔄 SPLIT30 | 4-Week Upper & Lower Body Strength Program

SPLIT30 is a smart, 2-day per week dumbbell program designed to build lean muscle, increase strength, and maximize your time—just 30 minutes per session.

Alternate weekly between:

Week A: Quads + Glutes / Horizontal Push + Pull

Week B: Glutes + Hamstrings / Vertical Push + Pull

Pair with full-body or Split Strong workouts for a complete 4–6 day training schedule.

💡 Pro Tip: Aim for 7,000–12,000 daily steps to support fat loss, recovery, and long-term results—no extra cardio needed!
.
.
.
#createhq #upperbodyworkout #dumbbellworkout #chestworkout #backworkout #corestrength #fitover40 #strengthtraining #homeworkout #30minuteworkout #functionalstrength #leanmuscle #busywomenfitness #posturecorrection #strongwomen #workoutathome #fatburn #trainsmart

Build Strong Legs & Glutes | 30-Min Dumbbell Leg Workout

🔥 Sculpt Your Lower Body in 30 Minutes | Quads & Glutes Dumbbell Workout

Get strong, lean, and toned with this 30-minute lower body workout designed to target your quads and glutes using compound lifts, targeted accessory moves, and a fiery finisher. Perfect for busy women who want real results — no marathon sessions needed!

👉🏼 I’m using a bench + booty band + dumbbells (10kg/22 lbs & 15kg/32 lbs), but you can adjust the weights to fit your level. Every exercise is scalable, and I’ll guide you through every step.

🛠 Equipment Needed:

Dumbbells

Bench

Booty Band

Floor Mat

🧠 Set your fitness watch to:
Functional Strength or Weights mode depending on your device and pace.

💪 Workout Format:

3 Blocks

3 Rounds per Block

Timed Intervals:
 • Block 1: 30s work / 20s rest
 • Block 2: 40s work / 20s rest
 • Block 3: 20s work / 10s rest

Total Time: 30 minutes

🔥 Calories Burned: ~252

⚡ Workout Breakdown:

Block 1 — Big Lift Superset
1️⃣ Sumo Goblet Squat | 15kg/32 lbs
1️⃣ Romanian Deadlift (RDL) | 15kg/32 lbs

Block 2 — Giant Set
2️⃣ Step-Ups | 10kg/22 lbs
2️⃣ Static Lunges (L & R) | 10kg/22 lbs
2️⃣ Heels Elevated Glute Bridge | 15kg/32 lbs
2️⃣ Standing Calf Raises | 15kg/32 lbs

Block 3 — Finisher
3️⃣ Banded Squat Pulses
3️⃣ Banded Glute Bridge Abductions

🔄 SPLIT30 | 4-Week Lower Body Strength Program

SPLIT30 is a focused 2-day per week dumbbell strength routine that helps you build muscle, increase strength, and maximize results—all in just 30 minutes per workout.

Alternate between:

Week A: Quads + Glutes / Horizontal Push + Pull

Week B: Glutes + Hamstrings / Vertical Push + Pull

Combine SPLIT30 with full-body or Split Strong sessions for a balanced 4-6 day training split.

💡 Pro Tip: Aim for 7,000–12,000 daily steps to enhance fat loss and recovery—no extra cardio needed!
.
.
.
#lowerbodyworkout #gluteworkout #quadsworkout #dumbbellworkout #bootybandworkout #fitover40 #strongwomen #homeworkout #strengthtraining #30minuteworkout #functionalstrength #musclebuilding #busywomenfitness #glutemuscle #fullbodystrength #workoutathome #weighttraining #fitmomworkout #fatburn #trainsmart

Dumbbell Strength for Women 40+ | 40 Minutes to Strong Workout 8

🔥 Torch Fat & Build Strength in Just 40 Minutes | Full-Body Dumbbell Workout with Penny Barnshaw | CreateHQ

Sculpt lean muscle, boost metabolism, and challenge your entire body with this 40-minute tri-set dumbbell workout led by Penny Barnshaw. Designed for women who want real results in minimal time, this session blends heavy strength training with core-focused and burnout finishers — delivering a powerful metabolic punch.

💪 With 5 focused tri-sets and a fiery Tabata finisher, you'll hit every major muscle group while dialing in your core and improving endurance. All you need is a set of dumbbells, a mat, and a bench or chair to level up your home strength training.

Penny provides expert guidance and smart progressions, so you can scale up or down depending on your fitness level and available equipment.

🕒 Workout Breakdown:
✔️ 5 tri-sets | 3 rounds each
✔️ 35 seconds work / 15 seconds rest
✔️ Dumbbells + Bench/Chair
🔥 Estimated burn: ~314 calories
🧠 Watch setting: Functional Strength or Weights

Whether you’re 40+ or just looking for a no-nonsense workout that delivers, this is a full-body strength session you’ll want to repeat weekly. Pair it with daily walks and you’ve got a solid, sustainable fitness routine.

Train smart. Lift strong. Feel unstoppable — only at CreateHQ.
.
.
.
#createhq #dumbbellworkout #fullbodystrength #metabolictraining #triworkout #strengthtrainingforwomen #fitover40 #homeworkouts #garagegymworkout #40minuteworkout #dumbbellonlyworkout #buildleanmuscle #functionalfitness #womenwholift #coreandstrength #muscletoning #trainwithpenny #fitwomenstrong #burnandbuild #workoutprogram #liftwithpurpose