40 MIN Full Body Compound Workout with Dumbbells | NO REPEAT

Crush calories and build lean muscle with this full body workout packed with powerful compound moves designed for maximum results.
I used a set of 5kg/11Lbs & 7kg/15lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
How it’s done: Complete each exercise in the no repeat circuits 40 secs work/15 secs rest
______________________________________
Circuit 1
1️⃣Deadlift to Squat Clean
2️⃣Lateral Squat & Curl
3️⃣Lunge with O’head Tricep ext
4️⃣SA Row to Hang Snatch (L) side
5️⃣SA Row to Hang Snatch (R) side
6️⃣DB Fwd Lunge Pass Through
7️⃣Chest Press to Glute Bridge
8️⃣In & Out Abs
9️⃣2 Plank Jack Shoulder Tap
.
Circuit 2
1️⃣DB Sumo Deadlift High Pull
2️⃣Clean & Press
3️⃣DB O’head Reverse Lunge
4️⃣SL Deadlift to Row (L) side
5️⃣SL Deadlift to Row (R) side
6️⃣Skier Swing
7️⃣Lateral to Front Raise
8️⃣Chest Fly/Pullover Combo
9️⃣Superman to Plank Ankle Tap
.
Circuit 3
1️⃣Deadlift to Clean Lunge
2️⃣3 Pulse Sumo Squat (Front Hold)
3️⃣Devils Press
4️⃣Lateral Lunge Upright Row (L to R)
5️⃣Lateral Lunge Upright Row (R to L)
6️⃣Split Stance Curl Combo
7️⃣Row to Tri Kickback
8️⃣Mt Climber
9️⃣Hollow Tuck Crunch
.
Circuit 4
1️⃣Sumo Squat Hammer Curl
2️⃣Full Body Snatch
3️⃣Goodmorning to Reverse Lunge
4️⃣Curtsy Lunge to Press (L) side
5️⃣Curtsy Lunge to Press (R) side
6️⃣Z Snatch to Shoulder Press
7️⃣Kneeling O’head Tri Ext
8️⃣DB Toe Touches
9️⃣Reverse Plank Leg Lift
Burpee Finisher
1️⃣Burpee Kick Through
2️⃣Squat Hop Burpee
3️⃣Criss Cross Burpee
4️⃣Switch Burpee
5️⃣Burpee Heel Tap
*Workout Complete 🔥Burn 340 Calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means that I may earn a commission when you purchase products through the links on this site, at no additional cost to you.
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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

[@garagefitnessgirl]

I love these workouts with big compound moves! Hope you love this one too :) Leave a comment and let me know ✌

[@VtRD]

These moves work on balance, using uneven loads, which makes the body work harder. 💖This!

[@geauxtfo]

That was fun, Penny!! 💪

[@75JayLady]

I love compound moves! I can't use my heaviest dumbbells but the amount of mental energy it takes to stay in good form is what I love the most!

[@ericapigliarolo1503]

Penny!!! If you ever see this.. I just wanted to say THANK YOU for your free workouts. I love them so much and they have seriously changed my life for the better.

[@garagefitnessgirl]

I see you 🥰 Thank you for being here and following along with me 🙏

[@rachelgilson6543]

Dear Penny. You helped me look amazing at 50 and I'm still following you at 53. 😊 perimenopause and menopause is a very tough transition. Biggest advice I can give you is be kind to yourself. You are fantastic. Thank you for your awesome workouts. Rachel in SAxx

[@VtRD]

Awesome. What a fine way to move smoothly and strongly through this change.

[@garagefitnessgirl]

Thank you so much for the kind message 🥰

[@emokestraucz5005]

I am not going to lie my smile was not real, or my form perfect at that burpee finisher . Was a fight for me this time, but got to the finish line. Thanks for another great one!!!

[@garagefitnessgirl]

Just proud of you for getting it done!!

[@bosshawg7991]

The finisher was brutal! Bravo and thank you 😀

[@garagefitnessgirl]

Glad you enjoyed it! 😆

[@betzyworld]

Thank you Penny ❤ the end is a crusher ya!!! Please do a quick workout for a working mom like me please 🙏🏻 30min maybe 😊

[@garagefitnessgirl]

Will do!!

[@denisewood424]

loved the cardio finisher!!! Yes please to more of these.

[@garagefitnessgirl]

Thank you for letting me know!

[@melissadegouveia4522]

Really good challenge for me....thank you Penny LOVE the lights ❤❤🎉

[@llena9778]

This was a good workout, sweaty, out of breath & and feel-good factor at the end. Keep them coming! Thank you.

[@garagefitnessgirl]

Thank you so much!

[@75JayLady]

Wow Penny, that finisher was tough! I loved this workout, I felt strong and energized! Thank you!!!

[@garagefitnessgirl]

Awesome!! Love hearing that 💪

[@Nsuman1046]

I really like no repeat workout and the finisher was great. I love all your workouts. Thank you Penny

[@garagefitnessgirl]

Thank you!! I appreciate you being here and following along with me!

[@missprofe]

Hi, Penny! I discovered your channel about two months ago. I understand that your workouts are intermediate-to-advanced. Although I am experienced with dumbbells, and have been training using them for nearly seven years, I became inconsistent with working out, and therefore my strength and aerobic capacity diminished. Additionally, I am enduring more pain with knee arthritis. Despite the aforementioned, I performed several of your routines, and felt good! I especially appreciate the "knee-friendly" routines! However, I recognize I do actually *need* to perform knee exercises, but in a modified manner. Having said the aforementioned, I decided I need to perform strength and cardio routines on separate days, or, at least at different times on the same day, rather than the combination HIIT/strength. I need to focus on good form, which the combination HIIT/STRENGTH routines don't allow if one isn't at the intermediate level. Good form is especially important when using heavy weights. Moreover, I need videos where the trainer actually *instructs* with respect to the different moves. Again, I recognize that instruction isn't the focus of your videos. Rather, these are your workout routines, and which assume on the part of the viewer knowledge of and experience with the exercises, as well as possessing the necessary aerobic and strength capacities. All of this to say: perhaps I'll be back one day, and participate in your routines. Furthermore, maybe my observations will be useful to others. In the meantime, I will continue to follow your channel, as you are truly inspirational. 🥰

[@beth8678]

Holy crap! I can’t believe the buckets of sweat given I did not jump one time. My heart was pounding doing this. Thank you for a good muscle and cardio workout.

[@ericaamos8738]

Once again you’ve out done yourself with this one. Compound movements are a fav for me. Immensely enjoyed this Penny!❤❤❤

[@garagefitnessgirl]

Thank you so much! New compound workout up next week too 🙌

[@sandistern4598]

That finisher was so tough but as always love the creativity and no repeats. Thanks 😅Penny!

[@garagefitnessgirl]

Thank you! 😊So happy you had a great workout 😅

[@epatel178]

Finisher was a heart racer!!! Great fun!

[@garagefitnessgirl]

Yes it was! Glad you enjoyed it!

[@christinelamb1167]

This was my first workout with you, Penny. What a great format and combination of exercises! 👍I loved the full body moves, and knowing I only had one chance to do it made me push even harder to perfect each exercise. That burpee series at the end was fire and quite a nice challenge of a finisher! 🔥 Thank you for a fantastic workout, and I'll be back to do another one with you soon! 😊

[@charlottejenkins2533]

This is now my go to weights workout weekly. Hits every muscle group and its sweaty and tough but fun! Thanks so much Penny 🎉

[@garagefitnessgirl]

Yay! I love hearing that!! Thanks for letting me know ❤️

[@karendobbs4162]

I LOVED the finisher!!!!!!!!!

[@garagefitnessgirl]

So glad 😅

[@bevmansfield5515]

Loved this workout. I like the cardio bursts at the end. Thanks Penny!

[@suzannescheijen]

Loved this one! Thank you ❤

[@sjegodtka]

This workout is SUPER. Thank you 🙏 ❤🙏

[@krisztinanagy1626]

Thank you Penny, loved it,loved the colours 😊,and the cardio finisher is so awesome 🤩🙏🌻

[@gabydeleon8644]

I love this workout with big compound moves too...and What a kind of finisher!! 😉🥵💪

[@garagefitnessgirl]

Awesome!! So happy to hear that 🙌

[@КлараДонбрава]

Спасибо большое за тренировку ❤

[@garagefitnessgirl]

You’re so welcome!

[@clairemoore5361]

Absolutely love the compound workouts, the burpee finisher at the end was brilliant too! Only 40 minutes but feel I have worked everything & got my heart rate up! 🥵 I have been working out with you for about 4 years now Penny, thank you so much! 🙏🏻💖💪🏻

[@garagefitnessgirl]

Thank you Claire! Appreciate you being here all these years and so glad you liked this one!

[@silviagaya9388]

amo gli esercizi composti...BRAAAVAAAAA!

[@garagefitnessgirl]

Look out for my new full body workout this Saturday! Packed with compound moves 🙌

[@briannemccann5850]

Loved it! Loved the burpee finisher!

[@garagefitnessgirl]

Yay! Thank you! I appreciate the feedback 🥰

[@xxsupastarxx]

Great! Love the new music too!!

[@garagefitnessgirl]

Yay, thank you! Appreciate you letting me know!

[@melodymaynes3737]

Fabulous love this wonderful workout! I really worked hard! This was tough love compound moves with the Tabata ending ❤thanks Penny

[@garagefitnessgirl]

You’re so welcome! Glad you got in a good workout 🏋️‍♀️

[@magdalenagrzesik6067]

New day and new workout made it!!!We crush it and feel the power 🤗😄😄💪🏻🔥🏋🏼‍♀️Thank you Penny for all fantastic workouts ❤

[@garagefitnessgirl]

Woohoo! Yes we do!!

[@magdalenagrzesik6067]

@@garagefitnessgirl 💙1000 % we did 😊😊🤗

[@christinelamour7057]

Superbe séance Penny 🔥🔥🔥 j’ai adoré 💖💖💖 merciiiii beaucoup Penny 🙏🙏🙏

[@garagefitnessgirl]

Appreciate you Christine 🥰

[@tiaralittle2007]

This was a great workout, and I appreciated (as much as I could) the finisher. Also, I love the percentage bar at the top! It’s encouraging to know where I’m at in the workout. Thank you for your videos!

[@garagefitnessgirl]

You're so welcome! Thank you for following along 🤗

[@mercymakwiranzou2382]

Loved it, thanks Penny❤

[@garagefitnessgirl]

You are so welcome!

[@marieedge8548]

This was absolutely killer felt the burn loved it thank you Penny 💪🙌❤️

[@garagefitnessgirl]

Yay! Great to hear. Glad you got a good burn 🔥

[@SueM-o6y]

Thanks for the great workouts! It so much better for me to follow a video than do it on my own. 💪🏼💪🏼

[@garagefitnessgirl]

So happy I can help you keep moving 😅

[@LisaEgle]

Great workout--love the compound moves! I'm glad you offer the modifications. I'm someone who doesn't love the burpees, etc. Thanks again!

[@peyrae2040]

Love love love this kind of workout !!

[@garagefitnessgirl]

So happy you enjoyed it!

[@maggiesmith580]

❤ this Penny! I feel amazing 🙅🏽‍♀️🙅🏽‍♀️

[@garagefitnessgirl]

Thanks Maggie 🥰 Happy you had a great workout 🥰

[@maggiesmith580]

@@garagefitnessgirl I always do with your workouts Penny💪🏾

[@alisonostrin679]

This is a crazy good workout! I can't say enough good things about your workouts! They are just so awesome! Thank you so much!

[@garagefitnessgirl]

Glad you like them! Thank you for the great feedback Alison!

[@agatalyko8066]

I really like your workouts very , interesting, never been bored and i love the music ❤

[@garagefitnessgirl]

THANK YOU!! I appreciate the great feedback 🥰

[@toniann92]

Nice sweaty one. Good work all!

[@garagefitnessgirl]

Glad you enjoyed it!

[@kimmeo6505]

Love love a compound workout and a cardio finisher but a burpee combo finisher?! 😮 😂 Great workout Penny ❤

[@racheletherington4312]

WOOOO HOOOOOOOO - LOVED THAT - SUPER TOUGH and went quickly and varied adn loved loved loved it xx added it a 40 min run so am done now! xxx

[@garagefitnessgirl]

Woohoo great job! Sounds like a great all round training session 🏋️‍♀️🏃🏻‍♀️

[@mirandag.8849]

Really enjoyed this compound workout. I got in a nice sweat, keep em coming !!

[@garagefitnessgirl]

More to come!

[@origencosmicoluzcreadora4061]

Very good session! I loved the last part of burpees. Thank you🌹

[@garagefitnessgirl]

Wonderful! I am so glad!

[@IhabHammad]

Great workout 🫵🏻🫶🏻🫶🏻💪🏻💪🏻👍🏼👍🏼👍🏼👍🏼

[@garagefitnessgirl]

Thanks so much!!

[@rominadelonte3574]

Volviendo al ruedo .. cansada pero feliz como siempre , un placer entrenar contigo .

[@garagefitnessgirl]

So great to have you back training with me ☺️

[@ΕΙΡΗΝΗΜΑΓΓΙΩΡΟΥ]

Amazing work!!!!!!!!!!A LOT👍👍👍👍👍

[@garagefitnessgirl]

Thank you!! So glad you liked it 🥰

[@erhan4720]

Good luck Penny, thank you so much.

[@garagefitnessgirl]

Thank you ☺️

[@rocioruizchavero1469]

Lovely workout! Thank you Penny! 💜💪🏽

[@fittgyrl5243]

Thank you Penny 🤗 ❣🐕😍🐕❣

[@darlenejanson8186]

Great workout! Love the finisher too. But, I would like to see a finisher at the beginning then a weight workout and an ab/core finisher.❤ 😅💪🔥 All your workouts are fabulous! ❤

[@garagefitnessgirl]

So like a “buy in” ? I could do that :)

[@BilgenTurgut-lp4pl]

it was an awesome workout as usual. love your every kind of workouts . endless thanks....

[@garagefitnessgirl]

Thank you!! That means a lot!

[@donnabarlow-rolleston7263]

Fab workout! Loved the cardio finishers.

[@joywilliams2756]

The cardio finishers are great! I just take a break before stretching if I’m not feeling those.:)

[@garagefitnessgirl]

Great idea 🙌

[@seinemohmoh1263]

Thanks Penny❤❤❤❤❤

[@garagefitnessgirl]

You’re welcome ☺️

[@elviraodulio2770]

Penny, this is my first time trying this workout , just love it!!! You are awesome!!

[@33333rose]

Great format. Enjoyed this one!

[@garagefitnessgirl]

Glad to hear it!

[@susibo0502]

Awesome workout!!! One of my favourites! Thank you!!! ❤❤❤

[@CarrieGreene]

Really fun ... well except for that burpee finisher lol. Went so fast! Thank you as always. You're amazing.

[@garagefitnessgirl]

Appreciate all the kind words! Thanks for following along ❤️

[@sofiasousa7069]

Eu adoro adoro muitooooooooooo este tipo de treino 💪💪💪👌👌👌. Obrigada

[@bunnyo12]

Such a fun way to work up a sweat!! I loved it!

[@alysonzimmer2663]

Another killer workout! Check done!❤

[@bantu35]

Loved it thank you Penny 🙏🏼❤️

[@garagefitnessgirl]

I’m so glad! Thank you for letting me know 🥰

[@shellygydesen6389]

Yes, love the combo no repeat workouts and love the cardio finishers at the end. Hmmm, maybe a jumping jack combo of some sort? or planks? 😄

[@sharlin3014]

Super cool 😎 👌 thank you so much. As usual, I enjoyed ❤

[@garagefitnessgirl]

I’m so glad! Thank you so much for letting me know 🫶

[@CTMMeribe]

Hey penny just completed this workout 🏋️ it was great love compound moves l then did your tabata fusion workout 🏋️ straight afterwards and lastly crushed a 40 min kettlebell strength training session take care fitness girl 🧒 ❤

[@garagefitnessgirl]

Oh wow! Lots of energy! Great job getting it all done 💪😅💪

[@KonstantinosPlatis]

Excellent Penny 🔥🔥💣🧨🧨👌. Thanks 👏👏🙏

[@garagefitnessgirl]

You are always welcome! Appreciate you being here 😅

[@gemasantamaria6240]

WoW!! Increíble como siempre gracias 👋👋👋

[@bonnieburge5966]

Wow that was awesome! 398 calories. Woohoo! 🙌💪 Thank you for these videos. So grateful I found you recently. 🙏

[@garagefitnessgirl]

So happy you found me too 😁

[@bonnieburge5966]

@@garagefitnessgirl same!! 🤩

[@TheMaripod]

Love the cardio finisher ! more, pease :)

[@blancasantamariamanrique2100]

Love this workouts😍😍😍😍😍

[@garagefitnessgirl]

So glad! Thank you for following along!

[@brigitbarnes861]

Yowza!! Fantastic!!

[@garagefitnessgirl]

Thank you so much 😊

[@lucytrethewey4974]

Penny you always surprise me , every time something better!!!! 😅

[@garagefitnessgirl]

Awww thanks Lucy! That means a lot🥰

[@martasorocinova4384]

Awesome workout….thank you!

[@garagefitnessgirl]

Glad you liked it!!

[@JayneStory]

Loved it, although it may not have meant to be a cardio workout, I averaged 120 bpm, not bad for strength training!! Love the format and love no repeats. It was awesome!

[@garagefitnessgirl]

Glad you liked it!! Because you’re working multiple muscle groups in each move, you definitely get more bang for your buck 🙌

[@agovinda1]

Very energetic workout ❤ Smashed it 💪

[@murielbenayoun7871]

Loved it ! Compound are super Finisher is really good too : tabata or jumping jack variations or any other to finish us off lol

[@garagefitnessgirl]

Yes! Love a cardio finisher at the end!

[@sofiasousa7069]

Treino incrível 💪💪💪Obrigada

[@garagefitnessgirl]

Glad to hear that 😁

[@dogoodnow68]

Ohmygosh, the burpees at the end... I'm glad I hadn't looked through the text of the workout to know that that was coming. Another excellent workout!! Thank you!

[@garagefitnessgirl]

Ha ha I was going to put “Burpee Finisher” in the video title and decided not to so as not to put people off 😁

[@woodyfn8108]

Love love loved it 🏋️ ❤

[@garagefitnessgirl]

I’m so glad! Thank you for following along with me ❤️

[@LeslieVeach]

all my favorites...full body, compound movements and 40 minutes

[@garagefitnessgirl]

Wonderful! So glad you enjoyed it!

[@renaidaleito8467]

awesome Penny

[@garagefitnessgirl]

Thank you ☺️

[@soniapallini1651]

AMAZING thank you!!!

[@garagefitnessgirl]

You're so welcome!

[@LenaEsposito-b1j]

Great workout...loved the finished. I love burpee in my exercise routine

[@garagefitnessgirl]

Glad you liked it!! And liked the finisher

[@privatetatum]

This looks SO FUN! Can’t wait! ❤

[@garagefitnessgirl]

Hope you love it!

[@reneehamilton1472]

I'm glad I didn't read the exercises and see the burpees! Love the cardio finishes. How about a boxing finish!

[@garagefitnessgirl]

Thanks for the suggestion Renee. I’ll put something on the end of an upcoming workout.

[@KevinWho3291]

great workout

[@garagefitnessgirl]

Glad you liked it!

[@tinasadr8473]

It was amazing Ponny🔥 for finisher I like Abs finisher better thiugh. but the exercise was sweatyyyy😍😍🔥

[@garagefitnessgirl]

Glad you liked it!!

[@anakurwan8607]

Thank you 💪😄❤

[@garagefitnessgirl]

You're welcome 😊

[@londongirlonthemove9458]

I was gonna do a 10min cardio finisher after this but those burpees did the job😂😅 a skipping rope finisher would be awesome i think! 💪🏾💜🤸🏾‍♀️

[@garagefitnessgirl]

Ooh good idea!!

[@lucianna6037]

This KILLED me, I love it!! 😝

[@DeborahPearce-oz7uz]

Burpee finisher what a delight 💥💥💥💥💥💥BRILLIANT ,your compound workouts are always a great challenge thank you Penny 💐🙋

[@garagefitnessgirl]

Glad you enjoyed it and the finisher 😜

[@MrsDiaz-yc4ws]

Awesome workout! 💪🏾 thank you ❤

[@garagefitnessgirl]

You're so welcome! Thank you for following along with me 🥰

[@randibechtel879]

You are such a queen! I absolutely love your workouts. Thank you so much you’re such a treasure and a gift.

[@garagefitnessgirl]

That’s so kind 🥰 Thank you! You made my day 🙏🙏

[@violettacsanigneh.6462]

I’m done.❤❤😅😊Thank’s Penny!

[@ritamariaresendiz]

Awesome workout! Have you done a 10,000 step workout with weights? I love step workouts.

[@garagefitnessgirl]

Not yet! I’m very uncoordinated so I’ve been putting off making one but definitely need to make another walking workout soon 🙈

[@patriciaabboud6035]

Love it thank you ❤

[@garagefitnessgirl]

So glad!

[@soleil0812Elli]

Will be smashed tonight!!! Can't wait, the moves look amazing and demanding!!!! 😍💯❤

[@garagefitnessgirl]

It’s a fun one! Hope you like it!

[@soleil0812Elli]

@@garagefitnessgirl I loved it!!!! The combination of the moves were so great and demanding, I had so much fun, worked with 5 and 8 kgs DB! To finish I added a 20 min abs+core workout ! Thank you so much ❤❤❤