45 Min No Repeat Full Body Strength Workout | Dumbbells

Zero energy this week? Same. This 45-minute no repeat strength workout is exactly what I needed — every move is different so your body and your brain stay switched on, even on the flattest days. 🔹45 minutes of full body strength, no move repeated 🔹Big compound movements that build real strength, not just sweat 🔹A metabolic finisher at the end that gets spicy fast 🔹Perfect for low energy, perimenopause weeks — keeps you moving without burning you out I used 6kg/13 lbs + 8kg/17.5 lbs + 10kg/22 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. 📋 NO REPEAT PLAYLIST →    • No Repeat Workouts   ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 💌 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 ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ PAID THINGS: 💪 Join my Inner Circle — ad-free workouts + extra sessions for the die hards    / @garagefitnessgirl   📱 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: ~ Circuit 1: Build — no repeat strength, 40s work / 20s rest ~ Circuit 2: Sculpt + Strength — no repeat strength, 40s work / 20s rest ~ Metabolic Finisher — 60s work / 20s rest ~ 45+ minutes total including warm-up & cool-down 🔥 Burn: ~390 calories (approx.) ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🧠 SET YOUR FITNESS WATCH TO: "Traditional Strength Training" or "Weights" depending on your weights, pace, and intensity. ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 📋 WORKOUT DETAILS: CIRCUIT 1 — BUILD 1️⃣ 1½ Sumo Deadlift | 10kg/22 lbs  2️⃣ Heels Elevated Goblet Squat | 10kg/22 lbs  3️⃣ Tripod Row & Rotation (L) | 8kg/17.5 lbs  4️⃣ Tripod Row & Rotation (R) | 8kg/17.5 lbs  5️⃣ Double Arnold Press | 8kg/17.5 lbs  6️⃣ Mixed Rack Reverse Lunge (L) | 8kg/17.5 lbs  7️⃣ Mixed Rack Reverse Lunge (R) | 8kg/17.5 lbs  8️⃣Press to O’head Tricep Extension | 6kg/13 lbs ***** 9️⃣ Bridge Alt Chest Press | 10kg/22 lbs  🔟 Half Kneeling Bicep Curl | 8kg/17.5 lbs  1️⃣1️⃣ DB Pullover to Leg Lower | 8kg/17.5 lbs ***** 1️⃣2️⃣ DB Single Leg Glute Bridge (L) | 10kg/22 lbs  1️⃣3️⃣ DB Single Leg Glute Bridge (R) | 10kg/22 lbs  1️⃣4️⃣ Plank DB Pull Through | 10kg/22 lbs  1️⃣5️⃣ Side Plank Hip Dips (L)* 1️⃣6️⃣ Side Plank Hip Dips (R)*  *1 min rest CIRCUIT 2 — SCULPT + STRENGTH 1️⃣ 1½ Stiff Leg Deadlift | 10kg/22 lbs  2️⃣ SA DB Rack Squat (L) | 8kg/17.5 lbs  3️⃣ SA DB Rack Squat (R) | 8kg/17.5 lbs  4️⃣ Alternating Piston Press | 6kg/13 lbs  5️⃣ Kickstand Deadlift Row (L) | 8kg/17.5 lbs  6️⃣ Kickstand Deadlift Row (R) | 8kg/17.5 lbs  7️⃣ Alt Bicep Curl | 8kg/17.5 lbs  8️⃣ Curtsy Lunge + Curl | 6kg/13 lbs  9️⃣ Lateral Lunge to Front Raise | 6kg/13 lbs  🔟 Squat Hold + Halo | 6kg/13 lbs  ***** 1️⃣1️⃣ Renegade Row to Push-Up | 6kg/13 lbs ***** 1️⃣2️⃣ Tall Kneeling Alt Wood-chop | 6kg/13 lbs  1️⃣3️⃣ Straight Arm DB Sit-Up | 6kg/13 lbs ***** 1️⃣4️⃣ Frog Pumps | 10kg/22 lbs  1️⃣5️⃣ *Bird Dog Elbow to Knee Crunch (L) ** 1️⃣6️⃣ *Bird Dog  Elbow to Knee Crunch (R) ** 1️⃣7️⃣ Ankle Tap Crunch 🔥 Metabolic FINISHER 1️⃣ Hang Snatch | 10kg/22 lbs  2️⃣ DB Squat Swing | 6kg/13 lbs ***** 3️⃣ Duck Walk 4️⃣ DB Sprawl No Jump | 6kg/13 lbs ***** 5️⃣ *Plank Opp Arm Leg Raise ** *Workout Complete 🔥Burn 390 Cals ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ ⏰ TIMESTAMPS: 0:00 Intro ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 🛒 SHOP MY GEAR (Affiliate Links): Dumbbells I Use: https://amzn.to/4l9yIET Floor Mat: https://amzn.to/44kBVKp 🎧 Epidemic Sound: https://www.epidemicsound.com/playlis... 🛘️ Amazon Storefront: https://a.co/d/0htzczaG ━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ 📲 STAY CONNECTED: YouTube:    / @garagefitnessgirl   Instagram:   / garagefitnessgirl   Website: https://www.garagefitnessgirl.com Inner Circle:    / @garagefitnessgirl   💬 Drop a comment below: 👉 What’s your go-to move for the days you have zero energy but still want to train? 🔁 #garagefitnessgirl #norepeatworkout #fullbodystrength #womenover40 #buildmuscle