35 Min Full Body Dumbbell Strength | No Repeat

Build total-body strength, sculpt lean muscle, and improve stability with this 35-minute no repeat workout packed with powerful compound lifts and unilateral exercises. Every move is different, so you’ll challenge your whole body, stay engaged from start to finish, and leave feeling stronger—not just more tired.

3 no repeat circuits, so you are never bored and never repeating a move

A smart blend of bilateral and unilateral moves to hit every major muscle group plus the smaller ones

Combo moves that train two things at once, so you work hard without the workout dragging on

A spicy core finisher to really test your core strength


I used a set of 5kg/10.5 lbs, 7.5kg/16.5 lbs and 10kg/22 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.


📋More strength workouts here 👉 https://youtube.com/playlist?list=PLCF2BO0t-_4rf2x-wlxPmaW9pFjLuwElv&si=itGlkttWL11FvFyF

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💌 WANT A PLAN TO FOLLOW?

Grab my FREE monthly workout calendar. Planned for you, done for you.

👉 https://garagefitnessgirl.com/calendar

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PAID THINGS:

💪 Join my Inner Circle, ad-free workouts plus extra sessions for the die hards

https://www.youtube.com/channel/UCofomcxxyhNuZ6qeHzInm3Q/join

📖 Premium Workout Calendar eBooks — the free calendar levelled up, with the full 28 day plan, tracking pages and rest day guides
https://buymeacoffee.com/pennyb



📱 My Workout App, structured strength programs for home and gym that actually work

https://my.playbookapp.io/penny-barnshaw

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💪 EQUIPMENT NEEDED:

Dumbbells (3 weights: light, medium and heavy)

A mat

Optional: water, towel, space to move!

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⏱ FORMAT:

~ 3 No Repeat Circuits, 9 moves each

~ Strength: 45 seconds work / 20 seconds rest

~ 30 seconds rest between circuits

~ Core Finisher: 30 seconds work / 15 seconds rest

~ Final Plank Hold: 60 seconds

~ 35+ minutes total including warm-up and cool-down

🔥 Burn: ~219 calories (approx.)

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🧠 SET YOUR FITNESS WATCH TO:

"Traditional Strength Training" or "Weights" depending on your weights, pace, and intensity.

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📋 WORKOUT DETAILS:

Circuit 1

1️⃣Front Squat | 10kg/22lbs

2️⃣Deadlift to Upright Row | 7.5 kg/16.5 lbs

3️⃣Staggered Squat to Press (L) side | 7.5 kg/16.5 lbs

4️⃣Staggered Squat to Press (R) side | 7.5 kg/16.5 lbs

5️⃣Lateral Lunge to Front Raise | 5kg/10.5 lbs

6️⃣Renegade Row to Push-Up | 7.5 kg/16.5 lbs

7️⃣Half Kneeling Concentration Curl (L) side | 7.5 kg/16.5 lbs

8️⃣ Half Kneeling Concentration Curl (R) side | 7.5 kg/16.5 lbs

9️⃣X Body Climber to Leg Lift
.

Circuit 2

1️⃣Thruster |10kg/22lbs

2️⃣Reverse Lunge to Curl | 7.5 kg/16.5 lbs

3️⃣Kickstand RDL to Row (L) side |10kg/22lbs

4️⃣Kickstand RDL to Row (R) side | 10kg/22lbs

5️⃣Figure 8 Squat | 10kg/22lbs

6️⃣Curtsy Lunge + Oblique Knee Drive (L) side | 5kg/10.5 lbs

7️⃣Curtsy Lunge + Oblique Knee Drive (R) side | 5kg/10.5 lbs

8️⃣DB Leg Commandos | 5kg/10.5 lbs

9️⃣DB Reverse Plank March with Leg Lift | 5kg/10.5 lbs

.
Circuit 3

1️⃣Rotational Squat to Press | 7.5 kg/16.5 lbs

2️⃣Fwd Lunge + Tricep Ext | 7.5 kg/16.5 lbs

3️⃣SL Glute Bridge + Chest Press (L) side | 10kg/22lbs

4️⃣ SL Glute Bridge + Chest Press (R) side | 10kg/22lbs

5️⃣Squat Hold + Halo | 5kg/10.5 lbs

6️⃣Clam Shell (R) side | 5kg/10.5 lbs

7️⃣Clam Shell (L) side | 5kg/10.5 lbs

8️⃣Plank Row with Rotation | 5kg/10.5 lbs

9️⃣Plank Jack
.

Finisher

1️⃣Wall Sit with Leg Extension

2️⃣Boat Sit Toe Touch

3️⃣Hamstring Runner

4️⃣Modified Hollow Hold Pulse

5️⃣Extended Plank Hold (60secs)

*Workout Complete 🔥 Burn ~219 Calories

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⏰ TIMESTAMPS:

0:00 Intro

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🛒 SHOP MY GEAR (Affiliate Links):

Dumbbells I Use: https://amzn.to/4l9yIET

Floor Mat: https://amzn.to/44kBVKp

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🛍️ Amazon Storefront: https://a.co/d/0htzczaG

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📲 STAY CONNECTED:

YouTube: https://youtube.com/@garagefitnessgirl

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Website: https://www.garagefitnessgirl.com

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💬 Drop a comment below:

👉 Which combo move was your favourite? Mine was that curtsy lunge to oblique knee drive 🙅🏼‍♀️


#garagefitnessgirl #norepeatworkout #fullbodystrength #womenover40 #buildmuscle