30 MIN TOTAL BODY STRENGTH WORKOUT | No Jumping, No Repeat

TOTAL BODY STRENGTH -Build strength & muscle at home with this total body strength workout. We'll only be performing each exercise once, so get out your heavy weights and let's get lifting!
You’ll need a variety of dumbbells to complete this strength workout at home. I used a set of 5kg + 7kg + 10kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level
How it’s done: There’s 2 circuits to work through. Complete each exercise for 45 secs/15 secs
1️⃣Goblet Squat
2️⃣Kickstand Goodmorning (L) Side
3️⃣Kickstand Goodmorning (R) Side
4️⃣One DB Squat Swing
5️⃣Inchworm Shoulder Tap Deadlift
6️⃣Row to Back Extension
7️⃣Lunge with Knee Drive (L) Side
8️⃣Lunge with Knee Drive (R) Side
9️⃣Bicep Curl to Front Raise
🔟DB Upright Row
1️⃣Sumo Clean & Press
2️⃣DB Push-up to X Body Climber
3️⃣Seated One DB Press to Tricep Ext
4️⃣Side V Crunch (L) Side
5️⃣Side V Crunch (R) Side
*30 secs rest
1️⃣DB Plyo Row
2️⃣Goblet Surrender with Front Kick
3️⃣One DB Push-Up
4️⃣Deadlift to Calf Raise
5️⃣Lateral Lunge & Snatch
6️⃣Lateral Lunge & Snatch
7️⃣Shoulder to Shoulder Thruster
8️⃣1 1/2 Bicep Curl
9️⃣One DB Bentover Raise
🔟Curtsy Lunge & Swing (L) Side
1️⃣Curtsy Lunge & Swing (R) Side
2️⃣Bear Renegade Row In & Out
3️⃣Plank Pike DB Drag
4️⃣Straight Leg Situp & Switch
5️⃣DB Woodchop In & Out Abs
*Workout Complete | Burn 276 Calories**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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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

[@wonderwoman7687]

Oh, Penny! Another of my favourite kinds of workouts! No repeats and no jumping! Yeah👏🏾👏🏾👏🏾💪🏽💪🏽. Sweated buckets but totally enjoyed it. Thanks for helping me save my knees. They’re wayyyy older than yours😀😀 and have to last a while longer!

[@garagefitnessgirl]

Ha ha my pleasure Margaret! Saves mine for a few more years too 😅

[@impidoo]

Such fantastic exercises!! Thank you!!❤

[@lynngardner76]

Whoo hoo! This was killer! I didn’t think I could do some of those exercises but I surprised myself! Worked it all! Thank you!

[@garagefitnessgirl]

Great job getting it done!

[@SarahBrown-li7bh]

Thanks again, Penny! Feeling the burn! 🔥💪🔥

So happy I found this! I have some low back and wrist weakness due to hypermobility so I made a few swaps, but I looved the rhythm and the variety! And also the throwing movements! Thank you for the no repeats 🙅🏼‍♀💗

[@garagefitnessgirl]

You're so welcome!

[@lisasipes3809]

Love all strength no jumping. Inchworm to deadlift is an awesome combination. Love this ❤️

[@garagefitnessgirl]

YEEESS!! I loved that one too!

[@suel3242]

Love NO repeats!! ❤

[@ihuomaprecious7478]

Thank you Penny. This was great and super sweaty as always.

[@garagefitnessgirl]

Really sweaty for a no jumping workout right 💪😅💪

[@SalimeCaram]

🙅‍♀️🙅‍♀️🙅‍♀️🙅‍♀️ loooove the no repeats and no jumps!!!!

[@garagefitnessgirl]

YEEESS! Always feels good on the body!

[@elishabaker940]

Love the no repeat, no jumping workouts. Still gets my heart rate up and sweaty.

[@garagefitnessgirl]

Glad you enjoyed it 🥰

[@marykunkle7223]

Wasn't too bad. You know I rest my phone and I lost my subscriptions so I was so happy you popped up in my feed because I missed you. Ypur one of the nicer trainers because ypu always give a water break. Some other ones I have to pause because they will just keep going

[@garagefitnessgirl]

Definitely good to have a drink break. I always need one ☺️

[@VivianaGonzalez-mv8ev]

There’s nothing like working out with DB! 💪🏼🙅🏻‍♀️
You are the best Penny! 😊

[@garagefitnessgirl]

Thank you so much Viviana ❤️

[@karenlo3562]

I so appreciate the modifications. Thank you❣️

[@garagefitnessgirl]

You are so welcome! Glad they help you to keep moving 😅

[@racheletherington4312]

loved that xxx added it to a S&C and so am done now x

[@Kujhawks66106]

This was so much fun! I loved all the variety and some new to me moves! This was definitely a whole body burner! Thank you!!

[@akritimjn]

Your full body 30 min workouts are best when work is busy. Thank you Penny ❤️

[@garagefitnessgirl]

So happy you enjoy them 😅

[@nnnf3370]

thanks penny!!! love it!

[@jessyb514]

Wednesday workout complete! Gonna take my dog for a walk later as well💞

[@janetmiller3784]

Thank you, such a great full body workout!

[@garagefitnessgirl]

Glad you liked it!!

[@meharakhterkhan3117]

I love the workout, it kept me going till the end and not giving up. Thanks a lot.

[@garagefitnessgirl]

That’s awesome! So happy you enjoyed it ❤️

[@user-yw9nw1qs2o]

Loved this no repeats and variety ❤❤

[@garagefitnessgirl]

Thank you!!

[@75JayLady]

Oh Penny, that was fantastic!! Thank you!!!

[@garagefitnessgirl]

You are so welcome! Thank you for following along 🥰

[@yogabelly]

Thank you. Just what I needed.

[@Sym1204]

Just completed this bad boy workout and boy did i sweat..Great exercise combo !!!💪🏾

[@garagefitnessgirl]

Fantastic! Glad you had a great sweat session!

[@marjorieelizondo5829]

Gracias Penny excelente rutina!

[@triciastuart9996]

Love strength no jumping workouts with no repeats or repeats!! Thank you!

[@Julia-ol1yw]

Amazing workout!!! Thank you!!!💜

[@nanciedrouin2685]

LOVE the new compound movements! 💪

[@racheletherington4312]

That was fun and tough and different - just what I needed - thank you so much xxx

[@sergejabosanac9538]

Love this strength workout. It challenged me which was great. Thanks so much Penny.

[@HolisticWanderer777]

That was great , thanks Penny x

[@alisonostrin679]

That was so much fun and I loved the exercises! Thank you!

[@kimberlya_fitnessforall1268]

Love it penny! Never fails!

[@garagefitnessgirl]

Appreciate that! Glad you had a great workout 🏋️‍♀️

[@marlyngreen192]

Thoroughly, thoroughly enjoyed this session yesterday, please I need more no repeat 🙅‍♂️💪💣

[@gwynnafe]

Loved this one!😊

[@johannenantel6639]

This is one , is one of my favorite, sometimes no jump is perfect. Anyway you always have very good workout. Thank you to keep us strong.

[@pinarmstead]

I'm new to you and enjoying the workouts. Thanks so much!

[@zaidapg2158]

Amazing as usual Penny!!! Thank you so much!!!💪🏻

[@garagefitnessgirl]

Thank you Zaida ❤️

[@nordiawhittingham4666]

🙅🏽‍♀️🙅🏽‍♀️love your no repeat, no jumping workouts 🔥🔥👏🏽👏🏽👏🏽 it was a great one as always ❤️❤️

[@JessaJenning]

I loved this strength work out! Great combo of exercises and I always love the quick 30 minute killers! ☠️💪🏼

[@garagefitnessgirl]

Short strength sessions are my favourite too 😅

[@carolrossi4985]

Truly a full body workout in just 30 minutes! Thanks Penny!

[@garagefitnessgirl]

Right!! Some good combo movements that really target the whole body! Glad you enjoyed it 😅

[@christinelamour7057]

Excellent sequence 💪💯🔥 Thanks 💖🙏💖

[@garagefitnessgirl]

Glad you enjoyed it!

[@sarajankoviak1530]

That was AMAZING!!!! I LOVED that workout. I am drenched in sweat. I absolutely love no repeat workouts but I loved the exercises so much I wouldn't have minded another round of each move. I might get brave some day and do this workout twice back to back!😁💪

[@marketavondrackova9592]

Thank you!!!💯😍

[@geauxtfo]

Awesome workout Penny! Loved the new exercises mixed in!💪🙅‍♀️

[@lavonasjolie4831]

Loved this one !! Got that sweat going and no impacts on knees! Thank you Penny!!!

[@garagefitnessgirl]

Excellent! Glad you had a great workout 😁

[@playlist495]

Wonderful start to my week! Feeling STRONG!! Thank you so much! See you tomorrow! ❤💪❤💪👏

[@garagefitnessgirl]

Great to hear that Risa ❤️

[@evarobinson2600]

Good stuff!! Keep up the good work

[@lisasmith1013]

Another wow, Penny! Even with the 45/15 split it was still really tough. Loved the no repeat again & even with no jumping I burned 200 calories & heart rate hit 144👍. Winning💪🏻. Thank you so much for keeping me moving 😊

[@garagefitnessgirl]

So happy to help Lisa 💪😅💪

[@freyakridle5565]

I need some heavier dumbbells all thanks to your workouts! 💪🙅‍♀️

[@garagefitnessgirl]

Love that for you!! Will be a game changer when you get them!

[@ilariagalgani1288]

Love it very much. Thankyou Penny ❤️❤️❤️

[@garagefitnessgirl]

Thank you so much ☺️

[@cindilacasa3291]

Awesome workout thank you again. You never disappoint. 🤗

[@garagefitnessgirl]

Appreciate that cindi ❤️

[@mirmeypewrrigy]

I really enjoy your workout. Have been following you for few months now and i've been losing so much weight and gain strength through your videos. Thank you and love from Malaysia

[@garagefitnessgirl]

Fantastic!! Thank you so much for following along with me. Congratulations on your progress ❤️

[@Clarisse0304]

No repeats 🙅🏽‍♀️ no jump for the win!

[@triciastuart9996]

Great no repeat workout 💪

[@rebeccataras2593]

Another goodie! I love that you included some new moves!

[@garagefitnessgirl]

Glad you enjoyed it 😅

[@almalassodelavega9929]

Yes another favorite workout Penny, thank you so much 🙅🏻‍♀️

[@garagefitnessgirl]

Thank you Alma ❤️

[@malsalihi1938]

Graet workout! I enjoyed this no repeat WO. Thanks Penny.

[@garagefitnessgirl]

You're so welcome!

[@marijapavlovic1880]

Thanks for this great session!😀

[@garagefitnessgirl]

Glad you enjoyed it 😅

[@bonyh.2920]

30 minutes but sweaty and stronger!! I 💖🙅🏽‍♀️

[@hotsteppa12]

Another amazing workout. Keep up the good work!!

[@garagefitnessgirl]

Thank you so much for following along with me ☺️

[@selinamcgarrigle824]

Love the no repeat 🙅🏼‍♀️😎 such a good overall sess!

[@lisas1175]

Short & sweet one! Just what I needed for a late evening workout!

[@garagefitnessgirl]

YEEESS! Think you’ll like today’s strength supersets workout too!

[@latangulawilliams7244]

Hey penny here girl I need this I really enjoy this total body strength workout I used 12lbs 1 15lb and 7lbs truly loved it 🙅‍♀️🙅‍♀️🙅‍♀️💪💪

[@garagefitnessgirl]

Fantastic!! I’m so happy to hear that. Lots of fun wasn’t it 😅

[@urantia15]

You're very generous. Delicious workout. Thanks for sharing :)🙊

[@patriciacastells]

Grandísima Penny!!! Nunca defraudas. 💪🏼💪🏼💪🏼

[@vetamccoy8675]

Man! I sweated bullets sliding this workout 💪

[@kimmeo6505]

💥💪🏽 absolutely loved that penny! Strength workouts are my fave. 🙏🙏❤️

[@garagefitnessgirl]

New Strength Supersets up for you on Tuesday Kim!

[@murielbenayoun7871]

That was excellent ! Love the moves so much, I was wishing repeats 😂

[@kiadenisesanders]

Loved another workout. About to start your 6 week challenge Monday. I’m on day 26 of 75 soft :)

[@elenixaris2011]

Great work out coach !!!!

[@garagefitnessgirl]

Thank you so much ☺️

[@fittgyrl5243]

Enjoyment meter 💯🔥✔
Thank you Penny🐕🐕

[@garagefitnessgirl]

You’re so welcome 🥰

[@shaheenchablani1336]

Loved it🙅‍♀️

[@krisztinanagy1626]

Thank you Penny 🙏💪🙅‍♀️😅that was awesome 🤩

[@garagefitnessgirl]

So happy you enjoyed it ☺️

[@jajeharambasa]

Thank you for this workout 🙅‍♂️

[@garagefitnessgirl]

You’re so welcome ✌️

[@kirlynrichardson]

I did not expect to sweat with a strength/no jumping workout. I am Dripping. ❤️ 😍

[@garagefitnessgirl]

Awesome!!! Love that for you!

[@AishaMwamalopa-zy9iv]

❤❤❤❤❤❤❤Thanks alot Penny 🎉🎉🎉

[@esihram]

🤩yesssssss ! Another great workout, thank you Penny ! and I saw some new mouvements, I loved them. See ya soon !

[@garagefitnessgirl]

Thank you! Always trying to keep it fresh for you 😅

[@esihram]

@@garagefitnessgirl you certainly do ^^

[@lydiamueni9708]

Penny!u are the man🏋️🏋️🏋️🏋️

[@marshastern5845]

Wow it was a tuff one!!! Some newer combination movements and i tried to use heavier weights - You are awesome Penny!!!! Thanks for all your efforts and workout’s.💪❤

[@garagefitnessgirl]

Good job going heavier. Appreciate you following along Marsha 😅

[@IhabHammad]

Thank u 🫶🏻🫶🏻💪🏻💪🏻👍🏼👍🏼🏋🏿‍♀️💪🏻👍🏼👍🏼

[@mythical_triplex427]

Being following and doing them every day already seeing results 🙌

[@garagefitnessgirl]

That’s fantastic! Congratulations on your progress ❤️

[@riinape]

Amazing

[@marieedge8548]

Differently going on my list to do again and I did notice quite few new moves thank you penny for everything you do 🥰💪💪💪x

[@garagefitnessgirl]

Thanks Marie. Your list of videos ‘To Do Again’ gets longer every week 😆

[@marieedge8548]

@@garagefitnessgirl 🤣 it’s your fault I love all your workouts so I have to save in my to do list again 🤗🤗🤗x

[@yasihosseini3320]

Love you ❤️& So proud of you from Iran 🇮🇷!😘😘😘🌷🌷🌷🌷💐💐💐💐💐🪴🪴🪴🪴🪴

[@garagefitnessgirl]

Thank you so much ☺️

[@marianaaraque3222]

Wow, spectacular!!!

[@garagefitnessgirl]

Thank you so much ☺️

[@user-vt7xw5lp5s]

Congrats !!! I loved it!!!👌👌✌💓

[@garagefitnessgirl]

So happy you enjoyed it ❤️

[@mariselabracho4678]

Love it ❤️🎉

[@garagefitnessgirl]

Thank you so much ☺️

[@klokeboken]

Loved this workout!!🤩🙅🏾‍♀️ also, the music was buzzin💯

[@nicoladelglyn8835]

👍 loved this today - and it's my birthday so celebrated with another fab workout 💪🙅‍♀ have a gr8 day Penny

[@garagefitnessgirl]

Yay!! Happy birthday to you Nicola! Have an amazing day 🥳🎂🎉

[@nicoladelglyn8835]

@@garagefitnessgirl thank you 🥰

[@maggiesmith580]

❤️ this premier workout routine Penny!

[@garagefitnessgirl]

Awesome Maggie 😅

[@sarahanderton3261]

No repeats are 💣 & 🔥!!!

[@magdalenagrzesik6067]

Yuppie my favourite workout only 30 -40 min. is here 🤗🤗🤗💪🏻💪🏻🔥I said that several times ,but I will say again I LOVE IT such a long workout!!!We have time to do it, stay healthy and in shape!!!Thank you so so much Penny🥰💕🦋🍀

[@garagefitnessgirl]

You are so welcome! I am so happy to help 😅

[@magdalenagrzesik6067]

@@garagefitnessgirl 🤗🤗🦋💞🍀

[@hiheathergrace]

Terrific workout, thank you. Challenging without jumping 👍🏼💪🏽 Appreciated a couple of alternatives towards the end! 😅

[@garagefitnessgirl]

Glad the modifications helped. Thank you for following along with me.

[@QueenofHearts02]

Wonderful Wednesday Workout!!! 10.26.2022!😊

[@jessyb514]

Also, I used to not like no repeats but I have been loving them lately.

[@anakurwan8607]

Thank you ❤🙏😄

[@garagefitnessgirl]

You're welcome 😊

[@maryellentoo-chung4321]

great workout Penny felt the burn 💯

[@garagefitnessgirl]

Fantastic! So happy you enjoyed it ❤️

[@annmarieboaten]

🙅‍♀️ Thank you Ppenny for an awesome workout!🔥💪🏿🏋🏾‍♀️❤

[@sandramariano383]

Hi Penny! I loved this class! Thanks a lot!

[@garagefitnessgirl]

So happy you enjoyed it Sandra ❤️

[@sandramariano383]

@@garagefitnessgirl I've done it twice!