30 Minute Full Body Dumbbell Workout No Repeat
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- Опубліковано 2 жов 2024
- Press play on this full body workout to sculpt and strengthen from head to toe with effective exercises designed for lean muscle gains at home.
You’ll need a variety of dumbbells to complete this workout. I used a set of 5kg/11Lbs, 7.5kg/16.5lbs,10kg/22Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
Complete each exercise in the No Repeat Circuit for for 40 seconds work/15 secs rest
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1️⃣Front Rack Squat to Reverse Lunge
2️⃣Deadlift to Double Bentover Row
3️⃣SA Thruster (L) side
4️⃣SA Thruster (R) side
5️⃣Hollow Tuck Crunch
6️⃣Bridge Double Chest Press
7️⃣Deadlift to Suitcase Squat
8️⃣Lateral Lunge to Upright Row (L to R)
9️⃣Lateral Lunge to Upright Row (R to L)
🔟DB Plank Pull Through
1️⃣Squat to Alt Curtsy Lunge
2️⃣RDL to Alt High Row
3️⃣SA Snatch to Lunge (L) side
4️⃣SA Snatch to Lunge (R) side
5️⃣Butterfly Situp
6️⃣Squat Hold Concentration Curl
7️⃣Shoulder Sweeper
8️⃣Balancing Curl to Lateral Raise (L) side
9️⃣Balancing Curl to Lateral Raise (R) side
🔟Alt Climber to Leg Ext
1️⃣One DB Squat + 2 Press
2️⃣One DB Sumo Deadlift to Row
3️⃣SL Deadlift Knee Drive (L) side
4️⃣SL Deadlift Knee Drive (R) side
5️⃣Plank DB Touch
6️⃣Alt Clean & Press
7️⃣Good Morning to Lunge
8️⃣Side Plank Leg Lift (L) side
9️⃣Side Plank Leg Lift (R) side
🔟DB Toe Touch
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Bi’s & Tri’s Burnout (20 secs work/10 secs rest)
1️⃣Hammer Curls
2️⃣Tri Kickback
3️⃣X Body Curls
4️⃣2 O’head Tri Ext
5️⃣ISO Hold Curl
6️⃣Commando Plank
*Workout Complete 🔥Burn 263 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
Grab your heavy dumbbells and let's build some muscle together :) Hope you have a great workout. Let me know if you enjoyed this one down in the comments :
These dogs ,i adore them 😊😊😊😊😊😊😊
Thank you 🐶🐶
Love all the balance work! So important! 💪🏻
Great full body workout and love the no repeats. Thanks Penny!
So happy you had a great workout 🏋️♀️
💪🏻💪🏻🤩🤩 this was the perfect workout after 9 hours in a car 🤩 superb for the whole body and those challenging balance moves 😝😝 (they have kept me from not breaking anything on the ice this winter 👍👍). Great exercises and we love no repeat 🤩🥰 (saving the tabata for tomorrow 👑🎉🎉).
Thank you so much, Penny, you always make the best workouts 💪🏻💪🏻🎉🥰
THANK YOU!! Always grateful for your positive feedback. Hope you enjoy the Tabata too ❤️
Thank you Penny, great workout ❤❤❤
You're so welcome!
Loved it!
Yes to strength
Yes to muscle
Loved it! Good challenge to kick off this monday! Thank you 💪🏻
💪I absolutely loved this workout!
💪💪💪💪💪excellent Penny 👌👌. Thanks 👏👏🙏
Glad you enjoyed it! Thank you so much ☺️
Super sweaty !!!🎉
Thanks ❤
You're welcome 😊
I will definitivly enjoy it! Will smash it tomorrow 💪💥 I love all the different and challenging moves ❤Thank you Penny 🙏
Have a fantastic workout!
Super!!💪
Thanks! 😀
top 5 all-time! thank you! give them babies a hug for me! 🙂
Awww thank you!! I appreciate the wonderful feedback 🐶🐶
Obrigada por este treino brutal 💪💪💪
Loved this one thanks Penny 💪 I’m all about building muscle right now, would love to see more.
Done Dear Penny! Thank you! great way to start a week! You rock!🥰
Honestly penny your pups are just adorable.
And your workout was killer🎉
Thank you. ♥️
Awww thank you! They’re my little loves 🐶🐶
💪💪💪
Who says weights aren’t cardio!Yikes! It’s so hard to choose what to do….I love variety, but so many say that 1 program for 8ish weeks is the way to go for progressive overload. 1st world problems.🤪💪
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I have been following your workout routines at home and have lost 5 kgs in 6 weeks💪💪
AMAZING!! I’m so happy for you! Congratulations on your success 🙌
When I saw the commando plank at the end I thought "No way can I do that!" Then I did it! Yay! 💪💪 Doggy cuddles at the end. Love it. I had a tortoise cuddle instead. 😃 🐢 xxx
Ha ha that’s so cute!! Proud of you for getting it done!
Superior workout Penny I thoroughly enjoyed it. Keep them coming u rock!💪🏾💪🏾💪🏾❤️❤️❤️❤️
Fantastic 30 minute workout👌🥰💪👌💜💪
Glad you liked it!!
Penny LOVED this no repeat strength workout 💪🏻💪🏻it had great variety; you ALWAYS motivate me to work hard! Thank you 😊
I really love song of your intro. What is the name of this song? ❤
Penny, the most beloved fitness instructor! Keep on with the creative compound moves and variety!
Thank you! Will do!
Great work, Penny!!!!!!!!!!!Thanks!!!!
You are so welcome!
Thank you Penny for sharing all those wonderful workouts 🙏
This woke up every part of my body! 😂😂😂 love the playlist! Had me lit in the gym
Awesome 🙌
Finally did this one today and with my new 20lb dumbbell on some of the exercises! It was so good! I love feeling strong! 💪🏼
Awesome Megan!! Love to hear that! And so happy for your new heavier dumbbells!
Just what I needed today! Got my blood flowing, challenged but energised me. Love it!!! 💪🏾 🔥❤
loved this one...more like this please! Bring on the strength in mind and body. Ps. love your fur babies
Lots more like this to come:)
@@garagefitnessgirl hehehhe love your work lady🤩
@@garagefitnessgirl had to do this one again....🫠🏋🏼🥰 love it!
@@garagefitnessgirlhad to do this one again...loved it so much! 🏋🏼🥰🫠
💪💪💪awesome workout, Penny! Thanks for every one of them ❤️
You're so welcome! Appreciate you following along with me ❤️
This is a great workout! So fun and I love the no repeat! Thank you!
Awesome! Thank you!
Amazing workout loved this one x
Thank you ☺️
Thank you Penny, love,love,love,muscle strength workouts,my favourites ,❤️awesomeness 🙏🤩🌻💪💪😅😅😅
This is absolutely awesome. I love no repeat.
So happy you enjoyed it!
💪🏻🔥💪🏻🔥Hello Penny 😊Wow🙉another fantastic workout, my whole body shaking and I know I am on right place,right here on your Chanel Penny🤗🥰Thank you for all🦋🙏🏻💙🫂
Appreciate you being here 🫶
@@garagefitnessgirl 🤗🥰🤗
💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼💪🏼 💥💥💥💥💥💥 BRILLIANT another workout that I shall doing on repeat 🙅🏼♀️ loving also arms burn out finisher thanks Penny🙋💐
Loved, loved, loved this work out thank you x x
Yay!! I’m so happy to hear that! Thank you ☺️
💪🏻
Amazing!! Wondering if you could create some Barre workouts? You are awesome!!❤❤
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I think this is my favorite no repeat one yet! 💪🏻
Awesome!! So glad to hear that 😅
Such a great workout! I love that you combine the movements to hit multiple muscles at the same time. I was sore afterward! Such an efficient use of 30 minutes! Thank you so much!
Wonderful Janet! So happy to hear you had a great workout ❤️
Thank you for this great workout! 💪
You're so welcome!
💪 Wowee Penny. Good Morning Monday. hahaha. Fab WO Penny Team Strong
Love the no repeats and your dogs!❤
Hey penny just completed ✔️ this one aboiu to jump straight into CrossFit training let’s go 💪have a blessed day fitness girl 🧒 ❤
Anyone else let out a, “Wooooooo!” With the balancing bicep curl to lateral raises???? Thank you!!!
Loved it 🎉getting it done on a Sunday night 😅
Great job! Wishing you all the gains 💪
I’m sweating for sure with this one❤, perfection😊 thanks penny
Excellent strength workout as always. Thanks Penny 💪
❤❤❤💪💪💪💪🤸♀️🤸♀️🤸♀️
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Amazing workout, i love it so much💪🥰
💪🏾 💪🏾💪🏾💪🏾 awesome workout!!!!
Glad you liked it!!
💪 loved it ..Thank you for this workout❤
That woz brilliant 💪🏼
Thank you ☺️
Thank you Penny 🙏🏼❤️👍
You’re welcome ☺️
Yes yes yes definitely 💪💪💪
Glad you enjoyed it!
🔥🔥🔥 I love a light weight day after some heavy days.
That arm finisher was a nice little cheeky finish!
Loved this as usual! 💪
Thanks Elizabeth ❤️
thank you Penny more of this please :)
Thank you Penny 🙏🏼❤️
You’re welcome ☺️
Thank you so much ❤️
You’re welcome 😊
💪😊
💪🏻❤
Increíble worthy. On fire
❤💪🏼🔥
Boom! This was especially awesome!
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Awesome workout as usual 💪🏾💪🏾
💪🔥❤️ !
Thank u 🫶🏻💪🏻💪🏻👍🏼👍🏼💪🏻💪🏻👍🏼
Love the full body 30 mins!!
This was great 😅 loved it!
🙏💪💪💪🥰 Penny
Hope you had a great workout!
Loved it !
Loved the energy!!
I love all your workouts 😅💪
283 calories 👍🏻💪🏼
💪💪thanks
You’re welcome ☺️
So so good!
Thank you ☺️
💪💥👍OK...
Thank you ☺️
Awesome workout and I loved the arm burnout at the end! Thank you, Penny! 💪
Yay!! Thank you so much for letting me know ❤️
Enjoyed this!💪🏼
Awesome! Loved this!
super training, sans pause
💪💪that was AWESOME 🎉
Feeling good 🤟🏻🙌🏻🔥