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45 Minute Total Body Tri-sets Torture: The Ultimate Strength Workout
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Build & burn with this torturous total body workout using a tri-set format that involves moving through 3 exercises with no rest!
You'll need a variety of weighted dumbbells. I used a set of 3kg + 5kg +7kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level
How it’s done: There are 16 Tri Sets to complete. Exercise 1 & 3 of the Tri-Set will be the same exercise & Exercise 2 will be an isolation or variation of that exercise. The Tri-Set will be as follows:
Set 1-An exercise (45 secs)
Set 2-Isolation/Variation (30 secs)
Set 3-Same as first Exercise (45 secs)
Rest 30 secs
______________________________________
Tri-Set 1
1️⃣Front Squat (7kg)
2️⃣Squat Clean (7kg)
3️⃣Front Squat (7kg)
*Rest 30 secs
.
Tri-Set 2
1️⃣DB Bridge Chest Press (7kg)
2️⃣Hand Release Pushups
3️⃣DB Bridge Chest Press (7kg)
*Rest 30 secs
.
Tri-Set 3
1️⃣Static Lunge & Press (L) Side (5kg)
2️⃣Static Lunge Hold & Twist (L) Side (5kg)
3️⃣Static Lunge & Press (L) Side (5kg)
*Rest 30 secs
.
Tri-Set 4
1️⃣Static Lunge & Press (R) Side (5kg)
2️⃣Static Lunge Hold & Twist (R) Side (5kg)
3️⃣Static Lunge & Press (R) Side (5kg)
*Rest 30 secs
.
Tri-Set 5
1️⃣DB Lateral to Front Raise (3kg)
2️⃣DB Alt Lateral Raise Hold (3kg)
3️⃣DB Lateral to Front Raise (3kg)
*Rest 30 secs
.
Tri-Set 6
1️⃣2 DB O’head Tricep Ext (3kg)
2️⃣Tricep Kickback (3kg)
3️⃣2 DB O’head Tricep Ext (3kg)
*Rest 30 secs
.
Tri-Set 7
1️⃣Plank Jack
2️⃣Plank Hold
3️⃣Plank Jack
*Rest 1 minute
.
Tri-Set 8
1️⃣Sumo Deadlift (7kg)
2️⃣Sumo Deadlift Pulse (7kg)
3️⃣Sumo Deadlift (7kg)
*Rest 30 secs
.
Tri-Set 9
1️⃣DB Renegade Row (7kg)
2️⃣DB Row to Sprawl (7kg)
3️⃣DB Renegade Row (7kg)
*Rest 30 secs
.
Tri-Set 10
1️⃣DB Single Leg Wall Deadlift (R) Side (7kg)
2️⃣DB Wall Sit (7kg)
3️⃣DB Single Leg Wall Deadlift (R) Side (7kg)
*Rest 30 secs
.
Tri-Set 11
1️⃣DB Single Leg Wall Deadlift (L) Side (7kg)
2️⃣DB Wall Sit (7kg)
3️⃣DB Single Leg Wall Deadlift (L) Side (7kg)
*Rest 30 secs
.
Tri-Set 12
1️⃣3 Point Fly (L) Side (5kg)
2️⃣Superman
3️⃣3 Point Fly (L) Side (5kg)
*Rest 30 secs
.
Tri-Set 13
1️⃣3 Point Fly (R) Side (5kg)
2️⃣Superman
3️⃣3 Point Fly (R) Side (5kg)
*Rest 30 secs
.
Tri-Set 14
1️⃣Seated Snatch (5kg)
2️⃣DB Boat Sit Press (5kg)
3️⃣Seated Snatch (5kg)
*Rest 30 secs
.
Tri-Set 15
1️⃣ X Body Sit-ups
2️⃣Flutter kicks
3️⃣ X Body Sit-ups
*Rest 30 secs
.
Tri-Set 16
1️⃣Ninja Burpee
2️⃣Mt Climbers
3️⃣Ninja Burpee
*Workout Complete 🔥Burn 385 Calories
For more videos like this full body tri set workout make sure to hit subscribe and tick the notification bell so you never miss another workout
New Videos every: Tuesday & Friday
Subscriber Count: 122/724
#triset #strengthworkout #garagefitnessgirl
If you like this trisets workout checkout these ones next:
30 MIN TRIPLE SET HIIT with Weights | Full Body Dumbbell Workout
40 MIN KILLER TRIPLE SET HIIT | Cardio & Strength Workout At Home
40 MIN KILLER DUMBBELL HIIT | Full Body Tri Set Workout
**MY GO-TO GEAR & FAVOURITE THINGS I USE**
(When available, I use affiliate links and may earn a commission at no additional cost to you)
WEARING: Wearing Ryderwear Adapt One Shoulder Sports Bra (M) in Black & Vital Mid Length Scrunch Shorts (S) in Mocha
Use Code: GarageFit10 for 10% off
DUMBBELLS I USE:
Use Code PENNY10 for 10% off when you spend over $100
FITCOVER SWEAT PROOF MAKEUP: *Use code: PENNYB for 10% off *
PROTEIN POWDER: (Tropeaka Vanilla Lean & Chocolate Pump)
MUSIC: **Try it FREE for 30 Days*
FOLLOW ME
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
You'll need a variety of weighted dumbbells. I used a set of 3kg + 5kg +7kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level
How it’s done: There are 16 Tri Sets to complete. Exercise 1 & 3 of the Tri-Set will be the same exercise & Exercise 2 will be an isolation or variation of that exercise. The Tri-Set will be as follows:
Set 1-An exercise (45 secs)
Set 2-Isolation/Variation (30 secs)
Set 3-Same as first Exercise (45 secs)
Rest 30 secs
______________________________________
Tri-Set 1
1️⃣Front Squat (7kg)
2️⃣Squat Clean (7kg)
3️⃣Front Squat (7kg)
*Rest 30 secs
.
Tri-Set 2
1️⃣DB Bridge Chest Press (7kg)
2️⃣Hand Release Pushups
3️⃣DB Bridge Chest Press (7kg)
*Rest 30 secs
.
Tri-Set 3
1️⃣Static Lunge & Press (L) Side (5kg)
2️⃣Static Lunge Hold & Twist (L) Side (5kg)
3️⃣Static Lunge & Press (L) Side (5kg)
*Rest 30 secs
.
Tri-Set 4
1️⃣Static Lunge & Press (R) Side (5kg)
2️⃣Static Lunge Hold & Twist (R) Side (5kg)
3️⃣Static Lunge & Press (R) Side (5kg)
*Rest 30 secs
.
Tri-Set 5
1️⃣DB Lateral to Front Raise (3kg)
2️⃣DB Alt Lateral Raise Hold (3kg)
3️⃣DB Lateral to Front Raise (3kg)
*Rest 30 secs
.
Tri-Set 6
1️⃣2 DB O’head Tricep Ext (3kg)
2️⃣Tricep Kickback (3kg)
3️⃣2 DB O’head Tricep Ext (3kg)
*Rest 30 secs
.
Tri-Set 7
1️⃣Plank Jack
2️⃣Plank Hold
3️⃣Plank Jack
*Rest 1 minute
.
Tri-Set 8
1️⃣Sumo Deadlift (7kg)
2️⃣Sumo Deadlift Pulse (7kg)
3️⃣Sumo Deadlift (7kg)
*Rest 30 secs
.
Tri-Set 9
1️⃣DB Renegade Row (7kg)
2️⃣DB Row to Sprawl (7kg)
3️⃣DB Renegade Row (7kg)
*Rest 30 secs
.
Tri-Set 10
1️⃣DB Single Leg Wall Deadlift (R) Side (7kg)
2️⃣DB Wall Sit (7kg)
3️⃣DB Single Leg Wall Deadlift (R) Side (7kg)
*Rest 30 secs
.
Tri-Set 11
1️⃣DB Single Leg Wall Deadlift (L) Side (7kg)
2️⃣DB Wall Sit (7kg)
3️⃣DB Single Leg Wall Deadlift (L) Side (7kg)
*Rest 30 secs
.
Tri-Set 12
1️⃣3 Point Fly (L) Side (5kg)
2️⃣Superman
3️⃣3 Point Fly (L) Side (5kg)
*Rest 30 secs
.
Tri-Set 13
1️⃣3 Point Fly (R) Side (5kg)
2️⃣Superman
3️⃣3 Point Fly (R) Side (5kg)
*Rest 30 secs
.
Tri-Set 14
1️⃣Seated Snatch (5kg)
2️⃣DB Boat Sit Press (5kg)
3️⃣Seated Snatch (5kg)
*Rest 30 secs
.
Tri-Set 15
1️⃣ X Body Sit-ups
2️⃣Flutter kicks
3️⃣ X Body Sit-ups
*Rest 30 secs
.
Tri-Set 16
1️⃣Ninja Burpee
2️⃣Mt Climbers
3️⃣Ninja Burpee
*Workout Complete 🔥Burn 385 Calories
For more videos like this full body tri set workout make sure to hit subscribe and tick the notification bell so you never miss another workout
New Videos every: Tuesday & Friday
Subscriber Count: 122/724
#triset #strengthworkout #garagefitnessgirl
If you like this trisets workout checkout these ones next:
30 MIN TRIPLE SET HIIT with Weights | Full Body Dumbbell Workout
40 MIN KILLER TRIPLE SET HIIT | Cardio & Strength Workout At Home
40 MIN KILLER DUMBBELL HIIT | Full Body Tri Set Workout
**MY GO-TO GEAR & FAVOURITE THINGS I USE**
(When available, I use affiliate links and may earn a commission at no additional cost to you)
WEARING: Wearing Ryderwear Adapt One Shoulder Sports Bra (M) in Black & Vital Mid Length Scrunch Shorts (S) in Mocha
Use Code: GarageFit10 for 10% off
DUMBBELLS I USE:
Use Code PENNY10 for 10% off when you spend over $100
FITCOVER SWEAT PROOF MAKEUP: *Use code: PENNYB for 10% off *
PROTEIN POWDER: (Tropeaka Vanilla Lean & Chocolate Pump)
MUSIC: **Try it FREE for 30 Days*
FOLLOW ME
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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