Lose Fat & Tone Up! 40 Min Full Body Dumbbell Workout No Repeat
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- Опубликовано: 15 окт 2024
- Maximise your workout time with this Full Body HIIT! No repeat exercises with weights for a dynamic, challenging workout. Burn calories and build muscle nonstop!
I used a set of 7kg/15.5 Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
There are 2 No Repeat Circuits to complete 40 secs work/15 secs rest
__________________________________
Circuit 1
1️⃣Ground to Overhead
2️⃣Front Hold Reverse Lunge
3️⃣Bicep Curl
4️⃣Burpee Dumbbell Curl
5️⃣Plank Shoulder Taps
6️⃣Pushup Rotation
7️⃣Advanced Scissor Kicks
8️⃣Half Kneeling Clean & Press (L) side
9️⃣Half Kneeling Clean & Press (R) side
🔟Goblet Side Squats
1️⃣Lateral Lunge Shift
2️⃣Sprawl Punch
3️⃣Plank Arm Lift to Ankle Tap
4️⃣Situp Punch
5️⃣Chest press to Leg Lowers
6️⃣Double Renegade Row
7️⃣DB High Knees
8️⃣Commando Plank Squat Hop Burpee
.
Circuit 2
1️⃣FR Double Pulse Sumo Squat
2️⃣RDL
3️⃣Shoulder Press
4️⃣X Body Curls
5️⃣Donkey Butt Kick
6️⃣Curtsy Lunge & Kick (L) side
7️⃣Curtsy Lunge & Kick (R) side
8️⃣DB Curtsy Lunges
9️⃣DB Sumo Deadlift Pulse
🔟Snatch
1️⃣One DB Straight Leg Press
2️⃣Big Climber
3️⃣Plank Hip Twist
4️⃣Butterfly Situp
5️⃣Blast Off Pushups
6️⃣Kneeling O’head Tricep Extension
7️⃣DB Hike Swing
8️⃣SA Burpee
.
Finisher - 30 secs work/10 secs rest
1️⃣Overhead Jack
2️⃣6 High Knee Sprawl
3️⃣Jog & Punch
4️⃣Mt Climbers
5️⃣Plank Jack Shoulder Taps
6️⃣Running Man
*Workout Complete 🔥Burn 368 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
Hey team :) get your dumbbells ready and let's finish this week off strong (and sweaty)! Hope you love this one! Let me know your favourite 3 exercises in this one, down in the comments 💪
Another awesome one, Penny! My 3 faves were the Advanced Scissors, Chest Press to Leg Lowers, and the Curtsy Lunge & Kicks. And loved the music on this one 😃
The running man, that really got my heart going.
The body weight exercises made for a nice change up.
Love the no jumping workout, it’s easy on the joints
YEEESS 🙌
Jumping isn’t my thing either. Penny’s modifications make her workouts stand out.
My favorite….. Sprawl dumbbell curl….plank arm lift to ankle tap….. chest press to leg lowers and the WHOLE workout ❤️🔥🔥🔥 Very creative, super exhausting and the time passed so quickly 💪🏻🔥🔥🔥🔥 This was an amazing no repeat workout 🏋️ thank u 🙏🏼 ❤
Awww thank you!!! Appreciate the wonderful feedback 🙏🙏
Loved it all as always but love Arnold press, RDL and cardio❤❤❤
Some of my favourites too 💪😅
This Was very good. I enjoyed it. Thank you.
Glad you enjoyed it!
Whew! That was sweaty!!! Loved this challenging workout!
Yay!! So glad you liked it 🙏🙏
Amazing workout❤ Thank’s Penny!
Glad you liked it!!
Loving this workout!! Thanks Penny! Always creating amazing content for us ❤
THANK YOU!! Glad you like the workouts 💪😁
This was a great workout thankyou so much! I'm 46 this year and finding I'm not wanting to do as much jumping around in my workouts... your vidoes are hitting the sweet spot.
Excellent!! I hear you! Glad you’re enjoying what I’m putting out 😅
Another fun, challenging, and sweaty HIIT workout. Love redoing your older videos because they never get old! 💪🏻
Awww thank you ☺️
Amazing! The db moves are so much harder when your HR is high! Thank you so much 🤩💪🏽
YEEESS 💪😅
You are the best in tne world ❤ 👌💪
Appreciate you 🫶
Wow, this was a sweaty one☺️ I am sore this week! I found that working out through the soreness helps me and this was exactly what I needed. I can’t get enough of this structure! I’m not sure how you do it Penny but I’m thankful you share these amazing workouts.
Awww thanks Kimberly! Love having your support on my channels. I also think it’s great to keep moving through the soreness 🙌
all exercises,thank you❤
Glad you like them!
Loved this!! Thank you so much❤💪❤💫
So glad! Thank you for following along!
This was a fabulous workout. the content intense!! the flow of the class fun in fast in a good way. Loved the length of the class, no repeat and no jumping. But soooo sweaty from beginning to end. Complete and challenging Thank you Thank you Loved it!!!!
What fabulous feedback!! Thank you so much! I’m so glad you enjoyed it 😅
I can't say anything!!! You're the BEST Penny😊❤
Thank you!! You are to kind 🙏🙏
I love this workout. Thank penny. The tunes are really driving too which is a big help 💪🥰
Glad you like them! I appreciate the feedback 🤗
My favorites was that Finisher!! Plank jacks w shoulder taps... 🎉🎉
Love those too 🙌🙌🙌
As always amazing and sweaty session dear Penny! ❤🎉 Feels so good!
Glad to hear that Carina 🙏🙏
Love pla nk.rows, side squats kb swing, finisher❤ you're the best 😊
Thank you ☺️
Wow that was great, I struggled at times. Love the no repeat and loved the finisher.
Glad you enjoyed it!
❤ every minute of this workout Penny 😅😅😅😅
🙏🙏🙏🙏
Day19#July✅
This was an awesome way to end this week 🫶Loved the variety.
1)Half kneeling clean press with 7.5 kg
2)chest press to leg lowers
3)Butterfly sit ups
And totally loved the finisher💪💪💪
Thanks again Penny for another amazing week of workouts 🫶
You’re the best Lee-ann 🙏🙏 Can’t thank you enough for all your support on both channels! Hope you see much success from all your hard work 😅
Excellent challenge for my body, thanks, Penny. 😍
You're so welcome!
Loved this format. Great variety of exercises. Your exercises are never boring to do!
Glad you like them! Thank you for the kind comments 🥰
Penny ❤❤❤❤ you are amazing. Love this workout so much! Keep this format coming!
Thank you! Will do!
All of it is terrific. You never disappoint me. I know I will have a challenging but fun workout. Thanks Penny!😅
Awww thank you!! I appreciate that so much 🥰
Superbe séance Penny 🔥🔥🔥 j’ai adoré ❤❤❤ merciiiii beaucoup Penny 🙏🙏🙏
Thank you; your fitness is challenging for both body & brain. Strength training is a priority for me. No burpees for me, though; too many injuries and surgeries.
Have you tried my new Strength Training channel? Garage Fitness Girl Lifts. It’s just strength programs on there and you can combine with these main channel workouts for the perfect mix of training each week!
Wow, girl, you are on 🔥 FIRE!!!! Literally creating the 2 best channels on RUclips!!
This one was challeging and SUPER fun!!! Thank you, AS ALWAYS, for the visual modifications, I used a few of them in this wonderful session!!!! You just keep getting better and better and the workouts are second to NONE!!!
I am still holding out hope for more Walking workouts😅 just sayin😉 Thank you for incredible workouts, Penny!!!
Ha ha thank you Judy!! The truth is, I’m so uncoordinated so I have to put so much planning into a simple walking workout that it puts me off making them, even though I literally do a walking workout at home 3 or 4 times a week. I definitely want to make one. I’ll suprize you one day!
That was AMAZING!!!! My absolute favorite on your channel!! Thank you for providing us with such a fun workout!! Love the power focused moves and in the cardio!
Awww thanks Heather!! Appreciate that! Glad you liked it!
Excellent workout once again! Thank you Penny! 💪🏽💜
You're so welcome! Appreciate you being here!
This was my favorite workout all week Penny. I prefer no repeats. If a move doesnt work for me I know it won't be long before the next move. My favorite moves were shoulder press because I was able to do it standing up and cross curls because Teddy appeared and I know I could have gone heavier than 5 lbs which I will do on the 3 rounds Garage Girl Lifts ❤👍
YEEESS!! So great that you’re getting stronger 💪 Glad you liked this one :)
loved it....missing a bit of high cardio and this one was perfect ending...thank you Penny. love T :)
Excellent!! Glad you liked it!
I absolutely love the variety of exercises and of course no repeat. This workout was fantastic! My blood is pumping and the sweat is pouring! Thanks Penny!
Woohoo!! Love that for you!!
Cant wait ❤ please continue your workout series 😊
I promise I will 🙌
Thank you ❤you are my favorite fitness youtuber 💪 ❤️
🔥🙌🏻loved the workout as always.. loved the surprise kick your ass cardio at the end.. also the cross body bicep curls.. lateral lunges with dumbbell pass and of course my most hated plank weighted rows haha… great mix of strength core and cardio and never boring ! Thank you!
Awww thank you so much Laura! What a great comment! Appreciate it so much 🫶
I’ve been spending more time on your lifting channel but wanted to do something fun today 😅 Awesome workout as always!!! ❤
Love hearing that! Thank you for your support on both channels! Means a lot to me 💪😅
I loved it. Sydney today is a bit warm. It was a perfect workout to sweat ❤❤❤
Much warmer in Hervey Bay too which was nice ☀️
Really good Penny - gasping at times during that with 10 kg bels - 400 cals 🔥👏🏼
Amazing!! Great job getting it done 💪😅
Excellent Penny 👌👌💣. Thanks 👏👏🙏
You’re welcome 😊
Im saving this for later. Thanks Penny.
Hope you enjoy it when you get it done!
I love no repeats 😅❤ strong sweaty workouts
Glad to hear that 💪😅
Gran trabajo, increíble 💓💗👏👏👏🔥🔥🔥
Thank you so much 😊
I love AAAALLLL ur workouts Penny!i train with you from 2020 and need to be said,that in this period of my life 46-premenopause- ur content and dedication for this Group of women is more than appreciated and respected!
Im more muscle defined,strong,more energy and less cellulite 😂Thanx a million🎉❤
THANK YOU!!!!!! That means a lot to me! Have you tried my new strength training channel Garage Fitness Girl Lifts? It’s been changing mine and so many women’s bodies! I have structured programs for you to follow so you always know what to do each week!
@garagefitnessgirl I'm subscribed before even downloading the 1st Lift exercise 💪 😅😘
Loving the blastoff press up 💥💥💥💥💥💥 and the finisher WOW 😅 I'll definitely have this workout on repeat ,HUGE thanks Penny💐🙋
Great job getting it done Deborah 🤗
Felt strong today! Proud to say no extra pauses but that cardio ending definitely tested me endurance! Love the format ❤
Excellent!!! Proud of you for getting it done 💪😅
All your workouts are amazing,nothing could replace 🙏🏻
Oh Penny, that was perfect! I left everything I had on my mat! I loved the half devil's press: burpee with the bicep curl. thank you!
Yay!! That’s so awesome to hear 🙏🙏
I am really enjoying these!!! I look forward to next week. Thank you for all your hard work!
Great workout all round 🌟
Thank you!! Glad you enjoyed it 🙌
Yup … I got sweaty 😅 and loved the whole workout 💕💕💕
Wow!!!!! This was full on!!! Loved it!!!❤❤😊
40:41 🎉 Excellent workout!
Thank you so much 😊
That was so fantastic! I loved/hated the Curtsy Lunge exercise pairing, my legs were trembling! Thank you, Penny.
Good full body dumbells workout
Thank you ☺️
Simply fantastic! ❤
Glad you think so! Appreciate you following along with me 😅
Such an awesome workout! I loved it! Thank you Penny!
FANTASTIC Penny!! A sweat fest for sure. Absolutely love the mix of weights, body weight and cardio moves! Your creativity never ceases to amaze me! Can’t wait to join you for your next quality, effective strength-building workout!! THANK YOU!
Thanks you Penny❤❤❤
You’re welcome 😉
Fantastic workout. Thank you Penny!
Loved this one!
THANK YOU ☺️
Thank you 🙏 good workout
Glad you enjoyed it!
Wow I dragged myself to this, and then this completely rejuvenated me. Thank you
I loved this one!! 💪
Yay!! Thank you ☺️
I love your workouts ! ❤
Thank you!!
WOW LOVED THAT - woo hooo xxx varied and tough. Off tp do another one now x
This kicked my arsh...Great workout!
Thank you it was great work out and I love the cardio and weight workout together I get both in the same workout ! Great ty❤
I love all of your workouts SO much! You are amazing! Was wondering if you could share a link for your shorts in this video please? They are so cute!!!
It was perfect! Thank you!
I don't have a favorite exercise but I just realized today how much I love the % tracking! Time can feel impossible but seeing how much I've already done keeps me moving!
All was my favorite.
Glad to hear that 🙏🙏
Thank you 💪😄❤️
You're welcome 😊
Thanks Penny...it was worth it
I’m so glad 😁
Ya tengo rutina para mañana 😊❤❤
Hope you have a great workout 😅
Great workout 💪 😊
Holy crap that was amazing! Sweat dripping.
Woohoo!! Great job getting it done!
Thank You Penny, loved it ,awesome workout,huuu 😅😅😅🙏🤩🌻
Great Job, Pen.
Loved this ❤TY
So glad 🙏🙏
Thank you so much,you are an excepcional woman.
You make my life much better
Wow, thank you 🙏 That means a lot!
Gracias desde Costa Rica pura vida
Love this one P!! Burned 313 cals 🔥
Este treino é muito muito incrível 💪🥵 a segunda parte é extraordinária. Obrigada
Yay!! Glad to hear that 🙏🙏
Can't choose top 3. Amazing workout from start to finish. Sweaty, sore and smiling at the same time. Thank you, Penny. So appreciate all that you do, from head to toe.💜
Thank you!! Lots of great moves in this one! So happy you had a great workout 😅
Extraordinary
Thank you ☺️
Looking forward to this ❤
Hope you like it!
Love your workouts 🎉. Always love the challenges
Este treino 🥵🥵🥵🔥🔥🔥incrível brutal....maravilhoso. obrigada 💪💪💪
Hope you enjoyed it ❤️
Hot and sweaty 🥵 😂love it, feeling stronger doing the build and lift series. This has set be up to finish the week on this HIIT workout 🏋️♀️ THANK YOU!! ❤
Wow that made me sweat! Great workout
Great. Love it is so insane.
Glad you enjoyed it 🥰
Tough but I pulled through🎉
Great job getting it done!
Top 👍💪
Love it 😢
Glad to hear that!
🙏🙏🙏, thanks 😊
Yes queen!!!!!!!
It’s hard to pick favorites here! The one burpees are not in my top 3 😜
lol 😆
Where did you get the shorts! ❤