45 MIN GET STRONG AT HOME WORKOUT | No Repeat | No Jumping Workout with Weights

GET STRONG AT HOME - Build strength & muscle with this total body strength workout for women. 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 weighted dumbbells to complete this workout. I used a set of 5kg +7 kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
.
There are 2 Circuits to work through. Complete each exercise 45 seconds work/15 seconds rest.
______________________________________
1️⃣1 1/2 Front Squat (7kg)
2️⃣Shoulder Press (7kg)
3️⃣Sumo High Row (7kg)
4️⃣One Arm O’head Static Lunge (L) Side (7kg)
5️⃣One Arm O’head Static Lunge (R) Side (7kg)
6️⃣Standing Tricep Ext (7kg)
7️⃣Front Squat with Arnold Press (7kg)
8️⃣DB Skier Swing (7kg)
9️⃣Walk Lunges (7kg)
🔟Piston Press (5kg)
⏸Tricep Kick Back(5kg)
1️⃣Low DB Punch (5kg)
2️⃣Kneel to Squat (5kg)
3️⃣Half Kneeling Lateral to Front Raise (5kg)
4️⃣Seated Snatch (5kg)
5️⃣Alt Single Arm Bridge Chest Press (5kg)
6️⃣DB Push-up (Slow Lower) (5kg)
7️⃣DB Midas Touch(5kg)
8️⃣DB Side Plank Hold (L) Side (5kg)
9️⃣DB Side Plank Hold (R) Side (5kg)
🔟DB Situp & Reach (5kg)
⏸DB Butterfly Situp. (5kg)
.
Circuit 2
1️⃣1 1/2 Deadlift (7kg)
2️⃣Hammer Curl (7kg)
3️⃣DB Clean & Press. (7kg)
4️⃣Single Leg Deadlift (L) Side (7kg)
5️⃣Single Leg Deadlift (R) Side (7kg)
6️⃣DB Alt High Row (7kg)
7️⃣DB Curtsy Lunge (7kg)
8️⃣DB Swing (7kg)
9️⃣DB Sumo Clean & Press (7kg)
🔟Bicep Curl with Static Hold (L) Side (5kg)
⏸Bicep Curl with Static Hold (R) Side (5kg)
1️⃣Reverse Fly to Row (5kg)
2️⃣Lateral Lunge & Shift (5kg)
3️⃣DB High Knee Pull Down (5kg)
4️⃣Standing DB Alt Woodchop(5kg)
5️⃣Squat Hold Concentration Curl (5kg)
6️⃣Renegade Row to Bear Row (5kg)
7️⃣DB Pullover (5kg)
8️⃣Glute Bridge Leg Lowers (L) Side (5kg)
9️⃣Glute Bridge Leg Lowers (R) Side (5kg)
🔟Woodchop (5kg)
⏸DB Flutter Kicks (5kg)

~Time Stamps~
00:00 Introduction
00:50 Warm Up
02:58 Strength Circuit 1
24:53 Workout Rest
25:53 Strength Circuit 2
47:37 Cool Down & Stretch
50:16 Outro

For more videos like this full body strength workout make sure to hit subscribe and tick the notification bell so you never miss another strength workout for women or dumbbell workout for strength
New Videos every: Tuesday & Friday
Subscriber Count: 115,045

#strengthtraining #norepeatworkout #garagefitnessgirl

If you like this strength workout from home checkout these ones next:
60 MIN BRUTAL FULL BODY DUMBBELL STRENGTH Workout

STRENGTH TRAINING AT HOME | Weight Training for Women | Dumbbell Only Workout

60 MIN DUMBBELL WORKOUT | Full Body Strength Supersets + Abs

**MY GO-TO GEAR & FAVOURITE THINGS I USE**
(When available, I use affiliate links and may earn a commission at no additional cost to you)

Use Code: GarageFit10 for 10% off

DUMBBELLS I USE:
Use Code PENNY10 for 10% off when you spend over $100

FITCOVER SWEAT PROOF MAKEUP: *Use code: PENNYB for 10% off *

PROTEIN POWDER: (Tropeka Vanilla Lean & Chocolate Pump)

MUSIC: **Try it FREE for 30 Days*

FOLLOW ME

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

[donnahandwerger]

Absolutely love this workout! Your no repeat workouts without jumping that are 45 minutes or longer are my favorite!

[joycemann]

Well paced and varied and the countdown clock and timers and bells are really helpful, too. Very enjoyable.

[luciefisher]

You were right Penny I LOVED this! My arms were properly feeling this it was amazing! Thank you for being the best trainer ever! This month marks a year since I started following you and you have transformed my life! Keep doing what you’re doing we SO appreciate it ❤️❤️❤️

[JayLady]

Amazing challenge Penny! I'm sweaty and so proud of my self!

[bunnyo]

Wow! This was excellent! So challenging and low impact, my fave!

[BA-loro]

Yes! Been waiting for a no jumping and no repeat workout with weights for ages 🤗

[carinaconte]

Just did this excellent workout! Lots of compound moves and lots of variety! Loved it! Thank you Penny! 💕

[jimmyoates]

Penny I’m your biggest fan, it has been a struggle since Thanksgiving to get back to your work outs LOL, but slowly but surely I’m getting my strength back, this one was awesome, your the best

[GhoulScoutCookie]

I loved this. Being of the fluffier variety i always feel self conscious about jumping. Even when alone. This was great. And I like how sometimes ill be like I can't anymore then an "easier" move will come on and ill be like I can do that. Usually helps me to catch my breath and focus and push on 😄🙏

[nancyhan]

Such a awesome workout! I love the No Repeat | No Jumping Workout with Weights! 🙅‍♀! Two thumbs 👍👍up! Thank you!

[sandistern]

This was hard but fun. Thanks, Penny!

[danielleperryman]

Always a good one! So tough! Thank you Penny!🥵💪🙅‍♀🙅‍♀🙅‍♀

[christinelamour]

Encore une superbe séance 🔥🔥🔥 j’ai adoré 💖💖💖 merci beaucoup Penny 🙏🙏🙏

[laurabenavides]

This was awesome qnd exactly what I needed today Penny, thank you so much 🤗! Just twisted my ankle and messed up my hand a bit. I thought I was going to be out for a few days, but this workout was just perfect 👍🏼. Love you Penny, take care 😘!

[Lud.Gaille.Deneuville]

It was great Penny. Thank your so much for this amazing workout 👍👍👍🏋️‍♀️🏋️‍♀️🏋️‍♀️

[soleilElli]

I'm so ready for YEAH Penny, let's do this!!!! THANK

[magdalenagrzesik]

Dezember challeng next workout finished 😊I feel energy in my all body 💪🏻🦵🏼🏋🏼‍♀️❤🤗🤗Thank you Penny ♥️

[lynngardner]

Loved this one! Omg! Killer! I’m on 🔥! Thank you!

[himasathasivam]

Fantastic. No jumping was great but more importantly, targeted all the muscle groups. Thank u ... Was lovely! Done n dusted.

[stillofthnight]

When your face is redder than Rudolph's nose and you're swettier than ever, you know you're in the right place. Thanks Penny 🔥