1 Hour Full Body Workout with Dumbbells [No Repeat Strength & Conditioning]
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- Опубліковано 7 сер 2023
- Press play on this strength & conditioning workout to build lean muscle, fire up your metabolism & torch calories.
You’ll need a variety of dumbbells to complete this workout. I used a set of 3kg/6.5Lbs, 5kg/11Lbs , 10kg/22Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level
There are 5 Circuits to work through. Complete each exercise 40 seconds work/15 seconds rest.
C1-Chest, Shoulders & Tri’s
C2-Legs & Glutes
C3-Back & Biceps
C4-Legs & Glutes
C5-Full Body Conditioning & Abs
______________________________________
Circuit 1-Chest, Shoulders & Tri’s
1️⃣Chest Front Raise
2️⃣Lateral Raise
3️⃣SA Tricep Kickback (L) Side
4️⃣SA Tricep Kickback (R) side
5️⃣DB Pushups
6️⃣ Bridge Chest Press
7️⃣ Half Kneeling Arnold Press
8️⃣ Standing O’head Tricep Extension
9️⃣Rotational Press (R) side
🔟 Rotational Press (L) side
.
Circuit 2- Legs & Glutes
1️⃣Heels Elevated Suitcase Squats
2️⃣Split Lunge (R) side
3️⃣Split Lunge (L) Side
4️⃣Double Pulse Curtsy Lunge
5️⃣Single Leg RDL (R) side
6️⃣Single Leg RDL (L) Side
7️⃣Frog Pumps
8️⃣Fire Hydrant Kicks (L) Side
9️⃣Fire Hydrant Kicks (R) side
🔟Calf Raises
.
Circuit 3-Back & Biceps
1️⃣SA Row (L) Side
2️⃣SA Row (R) side
3️⃣Iso Hold Bicep Curl
4️⃣Reverse Fly
5️⃣ 2 DB Pullover
6️⃣Half Kneeling Preacher Curl (L) Side
7️⃣Half Kneeling Preacher Curl (R) side
8️⃣Renegade Row
9️⃣Straight Arm Push Back
🔟Slow Eccentric Hammer Curl
.
Circuit 4-Legs & Glutes
1️⃣RDL’s
2️⃣Goblet Squat
3️⃣Good Morning
4️⃣Sumo Squat Pulse
5️⃣Side Lunge (L) Side
6️⃣Side lunge (R) Side
7️⃣Glute Bridge
8️⃣Double Pulse Reverse Lunge (L) Side
9️⃣Double Pulse Reverse Lunge (R) side
🔟Wall Sit with Calf Raise
.
Full Body Conditioning
1️⃣Alt Arm Thruster
2️⃣DB High Knees
3️⃣Ground & Pound
4️⃣Plank Reach
5️⃣Bicycle Crunch
6️⃣2 DB Russian Swing
7️⃣Forward Lunge with Lateral Raise
8️⃣Squat Hop Burpee Curl
9️⃣Butterfly Situp & Punch
🔟Side Plank Reach (R) side
1️⃣Side Plank Reach (L) Side
2️⃣Reverse Lunge with Knee Drive
3️⃣DB Goblet Drop Squat
4️⃣Windmill (R) side
5️⃣Windmill (L) Side
6️⃣DB Jack Press
7️⃣Side Tap & Reach
8️⃣Lateral Lunge Floor Taps
9️⃣DB High Knees Forward & Back
🔟DB Getup
*Workout Complete 🔥Burn 480 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 - Навчання та стиль
I hope you enjoy this complete workout! We'll spend the first half of the workout building muscle and strength and then finish things off with a sweaty conditioning circuit. Let me know if you enjoyed this format :)
Love you😍❤️🥰🥳🥺🌹
I love ❤️
👏👏👍👍👍😄😄😄😄
Thank u soooo much for your videos, this one just adorable!!! I have a louds of joy and end energy to do this till the end!!!! Daaamn cant believe , 1 f@king hour!!! You r the best!!!🥹🙏🫶🏻🫶🏻🫶🏻
I loved this 60 minute power hour! We worked it all! I crushed it! I loved the format and I loved that we dropped to the 7 pound weights for the last segment! I love the no repeat! I usually don’t have an hour so I’m glad I could do it today! Thank you for all your workouts and all that you do for us! Stay strong and lift on my friend!🎉😅❤
I think this is the BEST format: split muscle group and then sweat fest at the end - perfection! More please!💪🏾💜🤸🏾♀️
It cracks me up because my cat mimics exactly what your dog does when you’re at the final stretch. 😂 thanks again for another awesome workout and start to my day.❤💪🏻
Best workout partners ever 😻
I enjoyed the format! Thank you for bringing us these workouts ❤
Loved this strength workout! Thanks, Penny!
Another amazing1 hour workout. Thank you Penny.
Loved the differnt sections of this workout . Thank you
Done 😅💪🏼. So challenging!!!! Thanks Penny!
Absolutely awesome!!!
Thanks Penny ❤
Congrats for your amazing job!!!!! Thanks Penny!!!!!!!!!!!!!!😍😍😍🥰
Wow Penny, that was such an awesome strength workout! Thank you so much!
Love this format !! ✨✨✨
Yet again amazing 💪 ❤ the format. Definitely a workout to repeat. Thanks for the challenge!
ABSOLUTELY LOVED IT!
I love your 🙅🏾 and the format was very challenging. Thank you so much 🙏🏽
Fantastic workout Penny! Thanku
Amazing, sweaty workout, enjoed every second, last session was briliant! 😃
Amazing workout thank you ❤
Another great one! Love the longer workouts
Thank you for another awesome workout! Your no repeat full body sessions are my favorite, especially those with the 60 minute timeframe!
Excellent workout. Pumped up the weights to increase intensity 💪🏼
Love it on a long work week. I enjoyed it.
Great combinations. Isolating each body part per set ❤❤❤❤
Loved this workout!
Loved this format❤ definitely an endurance tester 😅!
Wow, Penny! As usual, this is an intense, thoughtfully, and immaculately sequenced routine. 😊
Loved the format Penny. It felt like it went by fast. Awesome challenge
WOW!! That was a hard one!!! I loved it! Thank you so much Penny, it was perfect, as the usual! 😊
Love love loved it!!!!!❤
Great workout 🫶🏻🫶🏻💪🏻💪🏻👍🏼👍🏼👍🏼💪🏻💪🏻
Your dog was stretching, too: SO SWEET! Thank you for this! I have trouble with your 30-minute workout, so I giggled when I saw this but decided to do it anyway. I have osteoporosis and couldn’t do some twisting stuff, but at 63 years old ( and using lighter weights), I think I hung in there pretty well! Loved it!
Wow, unreal workout! Your dog laying on his back at the end was my favorite part😂😂😂❤❤❤
Ha ha mine too ❤️🐶
Done- thank you!
Love this format, please can we have some more like this ❤
LOVE LOVE LOVE this structure!! 😍
Excellent workout ❤
Loved this full body with cardio hour long workout!!
Wow! I adored it! Thx4 :) The last exercise...😁 I have to practice it! 😉🙃
Brutal!!!👋👋💪💪lo volveré a repetir me ha encantado. Gracias
Great format! Super tough workout. Loved that it was 60 min and no repeats 🙌🏼 Would love to see more abs. Thanks Penny!
Loved the format! Last workout for 2023!
Definitely here’s a BIG THUMBS UP!!! 😍😍😍😍😍😍
Made the time to do half of this workout in my vacay ❤ amazing
Thank you Penny for this awesome workout, the sweat 😅 😅😅section on the end huuu awesomeness, I love every minute of it 😊🙏🌻
I returned from a 3 week vacation and that was the perfect workout for returning back to strength. Thank you. ❤
Loved the format of this session, definitely more challenging but always achievable with the modifications provided. Really seeing improvements in my overall strength and fitness, thank you as always love your workouts 👍🏻💪🏻
Loved it 💪💥
I really liked this format. I like focusing on specific muscle groups without rushing. And I like the cardio at the end. You know you can push yourself in the conditioning section because you're near the end. Great format!
Thank you 💪😄
Yass girl, 2nd time thru…fabulous 😊
It was a very good session. Thank you very much Penny. I loved the sweat part at the end, that was a great finisher, TY. See u
Yay❤❤❤🎉🎉🎉 one hour heavy weight strength and conditioning! Thank you Penny!
You are so welcome! Hope you like it 😅
Absolutely love your no repeats!❤❤
Woow Such gooood exercises!!! I'm dying 😅 oh my!! Thank you, Penny!! for the modifications you showed to us!
Yes!!!!!!!! Love the one hour
So amazing Penny!!! Thank you so much!!! You are the best! ❤
You are so welcome! Thank you for the kinds words 🫶
Oh my!!!!! So strong! So sweaty!
Definitely don’t go any heavier than Penny has recommended!! It’s been a while since I’ve done an hour workout. Thank you x
Waiting for the 1 hour favorites !!! Thanks Penny 🎉🎉🎉🎉
Hope you like it!
I loved all of it, thanks again Penny 🎉🎉🎉🎉
This was an awesome workout. I love your longer workouts! Hope we get more! Thanks a bunch!
More to come!
I’ve just finished this workout. I love it thanks Penny from 70kg to 63kg with you🎉 Workouts ❤
Wow!!!! So happy for your results! How fantastic 🙌
Love this workout so much, please continue with full one hour workout🙏🏽
More to come!
Great and sweaty workout. You are a fantastic coach. I love so much your workout !please more but only standing if you can.Thanks!
Awesome long workout 💪
Just love you and your routines Penny. Thamk you❤️
Appreciate that so much 🙏🙏
Great sesh ! Always IN for a 60 min 👍🤩🔥
Merci Penny pour cette superbe séance encore une. Oui grâce à toi mon corps, mon mental se Bonifient.❤
I know that I will love this workout!!!! 60 min working with you, Penny, are always the best workouts! Thank you so much for your great work!
Thank you ☺️ Loved chatting through the workout 😅
Hoping to survive😂
Unreal!!! What a challenge. Thank you so much Penny!!!
You’re so welcome 😊
It was an excellent program! Thank you!🎉
Glad you enjoyed it!
Great 1 hour workout - the format it's perfect, the final circuit is the icing on the cake! Thank you Penny!
Yay!! Glad you liked the setup of this one 🙌
Enjoyed this sweaty workout! It left me breathless and feeling great! Thanks!
Awesome! Love hearing that ❤️
Wow. 😊thanks penny for sharing this amazing hard-core 60 mins strength full body workout ❤
You’re welcome ☺️
This workout was amazing! Thank you for posting it 🔥🔥🔥❤❤
Glad you liked it!! Thank you for letting me know 😅
THANK YOU SO MUCH - it was a great one. woo hoo. I added a bit more cardio to rev things up in the first parts but loved it xxxxxx
❤❤ another great workout. Perfect rest time and love this format, really feels complete and targeted! Great job Penny!!! Thanks again. 😅😅
Exactly what I was going for! Thank you for the great feedback 😅
Your workouts are always so much fun. ❤ For muscle building multiple sets of an exercise might be more useful, but no repeat wins on the fun-scale
Sweating love this workout, the music and the 1 hour ❤😅💪
Killer workout! Loved it!
Thank you ☺️
I love this workout!
The whole format is great -low impact but focused on strength which is essential for women!
Killer workout, I did it wearing my 4kg vest as well. Got sweat in my eyeballs and everything! Love how pup comes in at the end to stretch with you as well ❤️❤️
Wow! Great job! Yes, they know the routine well 😂🐶🐶
What an amazing workout. Unfortunately I haven’t worked out for a week and I figured why not challenge myself and start with this. I used a 5lb, 10lb, and 15lb weight and I didn’t need any extra breaks just moved at my pace and I felt AMAZING during and after. Thank you so much Penny.
I already needed 1 hour of full body workout 🥵😅😅 Thank you so much Penny 💓💗
Thanks again, Penny! We smashed ❤🎉
WOW!! This was a TOUGH workout!!! 😅😅
I thought this format was fantastic I got an amazing full body workout. The end sweat session really took the cardio to the next level! THANK YOU PENNY👏🏻👏🏻
Finished this and I feel great!!!
Awesome!! Love hearing that!
Great format. A few (good)challenges along the way but that’s why I’m here! Thx Penny for always making it new and challenging. Much appreciated. ❤💪🇨🇦
You are so welcome!
Loved it!!!!
THANK YOU ☺️
Super workout - thank you 🙏💖🙏
Glad you liked it!!
penny this was an awesome work out - my absolute favourite - loved the format - loved the length - perfect for me - thanks heaps - your creativity is admirable ❤
Appreciate the fantastic feedback 🫶
Great workout 💪 👌 👍
Loved it! Perfect
Glad you liked it!! Thank you for letting me know ❤️
You are the beeeeest!! I love your energy and you motivate me to get better. Gracias gracias ❤
Thank you!! That means a lot 🙏🙏
WOW! What a great total body workout! Loved the flow, exercises, breaks. Got a huge sweat!!
Excellent!! Thank you for the great feedback 🤎
❤ the way this was broken up into body parts Penny and loved the duration of this routine👍🏾💪🏾
Loved that 😅
What a challenge! I can not believe that I got through it. Full transparency it took me 1 hr and 12 mins. I used 6, 8, 10,12,15,20 lbs DBS and a 35 lb Barbell. I burned 512 cals. 🥵🥵🥵🥵 Also, used a lot of the modifications. No shame in my game.🤣🤦🏾♀️
Love no repeats. This workout challenged me not only physically but mentally. I can tell that I have been getting stronger both physically and mentally working out consistently with you for the past 8 weeks. I completed July's Lean and Strong and now doing the August calendar. Thanks Penny girl for all your hard work, dedication, consistency, creativity and awesome. YOU ROCK!!!! You are getting me right and right for the 25th anniversary of my 25th birthday in 2024.😛🤣😂😅💪🏾💪🏾💪🏾👏🏾🦸🏾♀️
I felt my heart beating in my throat.🤣🤣 Ma'am... this was fire.🔥🔥🔥 Thank you very much. 🥰
Great way to start my day!!! I loved the conditioning part at the end! That was a fun way to finish!
Yes! Love finishing strength work with some conditioning 💪
Penny you are the most inspiring women I ever come across, I feel like closing my own fitness channel & stay here with you but at the same time you inspire me to go ahead with that fitness channel , you are simply the best & this was one of the best workout out there, thanks Penny ❤🤗❤️
Keep going girl! It’s not easy but you can do it ☺️
@@garagefitnessgirl, thanks Penny 🙏
This was a great work out, thanks so much, Penny. The format is great albeit you got me on that last exercise, lol. What amazing core strength you showed us with that one!
Thank you!!! Glad you had a great workout ❤️
Loved it Penny ! 🥵