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Explore 45 Min No Repeat Strength & Cardio Challenge with 22,695 views, 1,359 likes, and 440 comments. Experience the impact of this video content that has captured audience attention.

This 45-minute Birthday No Repeat Workout is packed with the exercises you requested and some of my all-time favourites to create the ultimate full-body challenge. You’ll build strength, boost your fitness, and never get bored as you power through unique no-repeat circuits that leave you feeling stronger and accomplished. Every exercise is different, nothing repeats the whole way through Strength paired with cardio bursts to keep your heart rate up start to finish Built in reverse this year, lighter isolation first then heavier legs and big compounds A proper birthday-worthy challenge you can scale to any level I used 2 x 5kg/10.5 lbs, 2 x 7kg/15.5 lbs and 2 x 10kg/22 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. 📋 NO REPEAT WORKOUTS PLAYLIST ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 💌 WANT A PLAN TO FOLLOW? Grab my FREE monthly workout calendar, planned for you, done for you. 👉 https://garagefitnessgirl.com/calendar 🛒 SHOP MY PROGRAMS 👉 https://www.buymeacoffee.com/pennyb 📓 MY JOURNALS The one that goes with this workout → The Over 50 Strength Training Journal. A 12-week strength log to track what you lifted, how it felt, and the progress you'd otherwise forget. 👉 https://www.amazon.com/dp/B0HCYQK7WY 🌍 See all 8: https://www.amazon.com/shop/garagefitnessgirl/list/2BHGH8EYDV71A 🇦🇺 Australia: https://www.amazon.com.au/stores/Penny-Barnshaw/author/B0HD9BBY36 I'm the author of these journals and, as an Amazon Associate, I earn from qualifying purchases. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ PAID THINGS: 💪 Join my Inner Circle, ad-free workouts + extra sessions for the die hards https://www.youtube.com/channel/UCofomcxxyhNuZ6qeHzInm3Q/join 📱 My Workout App, structured strength programs for home + gym that actually work https://my.playbookapp.io/penny-barnshaw ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 💪 EQUIPMENT NEEDED: Dumbbells (3 weights: light, medium, heavy) Optional: water, towel, space to move! ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ ⏱ FORMAT: ~ 2 No Repeat Circuits | 40s work / 15s rest ~ Core Finisher | 40s work / 15s rest ~ 46 minutes total including warm-up & cool-down 🔥 Burn: ~330 calories (approx.) ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🧠 SET YOUR FITNESS WATCH TO: "Functional Strength Training" or "Weights" depending on your weights, pace, and intensity. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 📋 WORKOUT DETAILS: CIRCUIT 1 — LIGHT AND PUMPY 1️⃣ Lateral Raise | 5kg/10.5 lbs 2️⃣ Tricep Kickbacks | 5kg/10.5 lbs 3️⃣ Cross-Body Curls | 5kg/10.5 lbs 4️⃣ 3 Shuffle Jumping Lunges 5️⃣ Mountain Climbers 6️⃣ Chest Flys | 5kg/10.5 lbs 7️⃣ Half Kneeling Hammer Curls | 5kg/10.5 lbs 8️⃣ Kneel to Stand to Jump Squat 9️⃣ Skater Touchdown 🔟 Arms Up Row | 7kg/15.5 lbs 1️⃣ Push-up 2️⃣ Dips | 5kg/10.5 lbs 3️⃣ Plank Jacks 4️⃣ Sprawl 5️⃣ Curl to Press  | 7kg/15.5 lbs 6️⃣ Arnold Press  | 7kg/15.5 lbs 7️⃣Lateral High Knee Run 8️⃣ 2 Knee Repeater — 1 MIN REST — CIRCUIT 2 — HEAVY AND POWER 1️⃣1 1/2 Goblet Squat | 10kg/22 lbs  2️⃣Staggered Squat (L) side | 10kg/22 lbs  3️⃣Staggered Squat (R) side | 10kg/22 lbs  4️⃣In and Out Squat Jumps 5️⃣ Clapping Leg Kicks 6️⃣ Sumo RDL | 10kg/22 lbs  7️⃣ Alt SL Deadlift  | 7kg/15.5 lbs 8️⃣ Renegade Row  | 7kg/15.5 lbs 9️⃣ Burpees 🔟 DB Swing | 10kg/22 lbs  1️⃣ Wall Sit Leg Extension 2️⃣Frog Pumps | 10kg/22 lbs  3️⃣ Heels Up Glute Bridge | 10kg/22 lbs  4️⃣ Squat Hop Burpee | 10kg/22 lbs 5️⃣ Broad Jump Shuffle Back 6️⃣ Thrusters  | 7kg/15.5 lbs 7️⃣ Snatch | 10kg/22 lbs  8️⃣ Devils Press | 10kg/22 lbs 9️⃣ Toe Taps + Punches 🔟 Running Man *30 secs rest CORE FINISHER  1️⃣Crunches 2️⃣Toe Touches 3️⃣Plank Shoulder Tap 4️⃣Bird Dog (L to R) 5️⃣Bird Dog (R to L) 6️⃣Plank Hold (1 min) *Workout Complete🔥Burn 330 Calories  ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ ⏰ TIMESTAMPS: 0:00 Intro 1:02 Warm Up 3:12 Circuit 1: Light + Pumpy 20:19 Circuit 2: Heavy + Power 38:54 Core Finisher 45:00 Cool Down ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🛒 SHOP MY GEAR (Affiliate Links): Dumbbells I Use: https://amzn.to/4l9yIET Floor Mat: https://amzn.to/44kBVKp 🎧 Epidemic Sound: https://www.epidemicsound.com/playlist/wzkqilezugvsmtud0gv91khpj5s6y94w/ 🛍️ Amazon Storefront: https://a.co/d/0htzczaG ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 📲 STAY CONNECTED: YouTube: https://youtube.com/@garagefitnessgirl Instagram: https://www.instagram.com/garagefitnessgirl/ Website: https://www.garagefitnessgirl.com Inner Circle: https://www.youtube.com/channel/UCofomcxxyhNuZ6qeHzInm3Q/join 💬 Drop a comment below: 👉 You helped build this one, so tell me: which exercise you requested made it in, and did it come back to bite you? 🎂 #garagefitnessgirl #norepeatworkout #fullbodyworkout #womenover40 #buildmuscle

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