45 MIN Dumbbell Strength & Cardio Workout | NO REPEAT

Dumbbell Strength & Cardio Workout - Build lean muscle and torch through calories with this dumbbell workout that will work you over from head to toe.
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You’ll need a variety of dumbbells to complete this workout. I used a set of 5kg + 8kg + 10kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level
There are 3 Circuits to work through.
Circuit 1-Strength 40/20
Circuit 2-Cardio 30/10
Circuit 3-Core Finisher 40/20
______________________________________
Circuit 1-Strength 40/20
1️⃣Shoulder Press
2️⃣Double Pulse Front Squat
3️⃣SA Supported Row
4️⃣SA Supported Row
5️⃣Heels Elevated Goblet Squat
6️⃣Snatch
7️⃣Goblet Reverse Lunge
8️⃣DB Man Maker
9️⃣Hex Press to Pullover Combo
🔟Kneeling Curl to Arnold Press
1️⃣2 DB Sumo Deadlift
2️⃣2DB American Sumo Squat Swing
3️⃣1 1/2 Stiff Leg Deadlift
4️⃣SA supported Tricep Kickback
5️⃣SA supported Tricep Kickback
6️⃣X Body Front Raise
7️⃣Shoulder Sweeper
8️⃣Single Leg Glute Bridge
9️⃣Single Leg Glute Bridge
🔟Frog Pump
.
Circuit 2-Cardio 30/10
1️⃣Air Squats
2️⃣Alt High Knee Pulldown
3️⃣Pausing High Knees
4️⃣Predator Jack
5️⃣Bear Burpee
6️⃣Bear Kick Through
7️⃣Alt Power Lunge
8️⃣Squat Star Jack
9️⃣3 Skater Hop
🔟High Knees & Punch
1️⃣Inchworm jump inchworm jump
2️⃣Pushup
3️⃣4 Plank Jack to Donkey
4️⃣X Body Touch to Star Jack
5️⃣Side Toe Tap Jump
6️⃣Lateral Shuffle
7️⃣3 Shuffle Jump Lunge
8️⃣Commando Plank Squat Hop Burpee
9️⃣Plank Pike Side Toe Tap
🔟Sprawl ankle Tap
.
Circuit 3-Core Finisher 40/20
1️⃣Plank Walk Out
2️⃣X Body V Situp
3️⃣Woodchop
4️⃣Side Plank Hip Dip
5️⃣Alt Knee to X Body Crunch
6️⃣Side Plank Hip Dip
7️⃣Plank Shoulder To Ankle Tap
8️⃣Flutter Kicks
*Workout Complete | Burn🔥 378 Calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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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]

Thank you so much. for working out with me. For this format I separated the strength, cardio. and core sections. Do you prefer it. this way or combined together? Let me know your thoughts in the comments.

[@ginavaird2823]

I like it separated out...just like this!! thanks 😊

[@garagefitnessgirl]

@@ginavaird2823 awesome! you'll really enjoy this workout then :)

[@soleil0812Elli]

Hi Penny, I love it combined and also separated! All your workouts are so amazing!!! Cannot wait to smash this one tonight!!!! Thank you Penny!!!! ♥

[@gomjita]

Hi Penny, I would like you to shoot/publish workout related to burpee’s specifically. It can be variations in burpees.

[@bobbilynn1752]

I saved this to do it tomorrow I love this style of workouts. Looking forward to getting it done. 💪

[@VtRD]

This one has so much variety, using weights and body weight, plus the longer length. Perfect.

[@garagefitnessgirl]

So happy you liked it 🙏🙏

[@SUPERHEALTHYFIT]

❤❤❤❤❤ Great 45 MIN Dumbbell Strength & Cardio Workout video! Thanks for creating this! We do quick at home workout videos too. Keep up the great work!

[@garagefitnessgirl]

Awesome! Good for you! Hope your channel is going well ❤️

[@marionsiali682]

Ahahah the timer has the same color of your wear 😂😂nice job i will do it after my work tomorrow 👍👍

[@garagefitnessgirl]

Ha ha yes! Hope you enjoy it 😅

[@tovameguira6381]

The cardio part absolutely killed me 😅. Perfect study break, didn’t want it to end 🤩. Thanks penny!

[@agovinda1]

Your long workouts with no repeats are a treat to body. Love it 😊

[@garagefitnessgirl]

Thank you so much for the great feedback! Glad you enjoy them ❤️

[@kirlynrichardson]

I love strength and cardio together ❤️ 💪 🙌

[@garagefitnessgirl]

A good combination for sure.

[@krisztinanagy1626]

Thank you Penny,that was awesome great music 😅😅😅🙏🌻

[@garagefitnessgirl]

Thank you so much ☺️

[@DeborahPearce-oz7uz]

The very best way to start a new week is a very sweaty 😅 cardio and strenght workout BRILLIANT 💪💥💣💪💥💣🙅🏼‍♀️huge Monday thanks Penny💐🙋🙏

[@garagefitnessgirl]

Woohoo!! Go Deb 🙌

[@cheriemontford]

That was a great mix, a little bit of everything. The music was great too. 👍👏🏻

[@garagefitnessgirl]

Thanks Cherie ❤️

[@lalochka210]

OMG YES! My Favourite kind!!!! Thank you Penny!! On it in an hour xxxx ❤❤❤

[@garagefitnessgirl]

Woohoo let’s go!!!

[@Sym1204]

Good start to this Tuesday morning..loved loved loved. Thank you Penny 💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾

[@garagefitnessgirl]

Love seeing you back in the comments too ❤️

[@christinelamour7057]

Encore une superbe séance 🔥🔥🔥 j’ai adoré 💪💪💪 un grand merci Penny 🙏🙏🙏

[@garagefitnessgirl]

Thank you so much for following along with me Christine ❤️

[@amizer5881]

When the time line did not appear at the beginning I paniced but thank god it amerged after the warmup 😃😃

[@sandistern4598]

Love these no repeats for total body. Thanks Penny!😂

[@ashleyLynn6426]

I liked this format! Cardio was challenging back to back!! Thanks Penny!! 💪💜

[@garagefitnessgirl]

Glad you had a great workout Ashley ❤️

[@arlene7394]

Pure love!

[@garagefitnessgirl]

Thank you Arlene ❤️

[@nancyrrivera3928]

Hello my dear,i'm ready for this workout ❤❤❤❤

[@garagefitnessgirl]

Woohoo! Hope you enjoy it 😅

[@nancyrrivera3928]

@@garagefitnessgirl omg you almost kill me swetie!!!! But i loved it ,my hair is still wet 🇭🇳🇭🇳🇭🇳🇭🇳🇭🇳gretting from my country hugs and kisses ....te admiro mucho eres un gran ejemplo hago ejercicio todos los dias con tus videos por favor escríbeme en español🥰🥰🥰🥰❤❤❤❤

[@garagefitnessgirl]

@@nancyrrivera3928 big hugs from Australia 🇦🇺

[@sheilawilliams4668]

My favorite strength and cardio combined workouts. Thanks again, Penny for what I'm sure will be another fat burning, muscle building routine.

[@garagefitnessgirl]

It’s a good one for sure! Hope you enjoy it 😅

[@sandistern4598]

Love the no repeats!😂

[@enomismarie]

Penny, I just wanted to tell you how grateful I am that you add modifications for the super hard moves. I struggle with pushups and I often do them on my knees and I feel dumb when I see another instructor do them in full form. I’m so glad that you do this, it really helps me! Thank you!

[@garagefitnessgirl]

My pleasure Simone! If you have a bench or sofa nearby you could also try them on an incline if you find doing them on your knees to easy.

[@camm4473]

Wonderful! Loved the cardio. Challenging but not high impact and 30 seconds is awesome . Great full body!

[@garagefitnessgirl]

Awesome!! Thank you for the great feedback ❤️

[@leighdorsey1606]

LOVED the format - found myself unintentionally smiling through the cardio segment. So much fun, thank you Penny!

[@garagefitnessgirl]

That’s so cool!! Love hearing that 😁

[@feliciadorsey3717]

This weights and cardio setup was awesome..... thanks to you I'm actually able to now do most of the regular floor exercises and not the modified ones!! 😀. Again I'm so thankful I found your channel! ❤

[@garagefitnessgirl]

Hey Felicia :) that’s so cool! Proud of you girl! Thank you so much for following along with me ❤️

[@immnotaboutthatlife2086]

Great workout with the right amount of everything to work the entire body. The pace for the strength portion was perfect. The cardio had me out of breath and core had my side and front abs burning. 302 active calories burned. 💛💛💛

[@garagefitnessgirl]

Excellent!! Love hearing that! Thank you for the great feedback ❤️

[@laurarichter3185]

💪❤️Loved this workout…. I am used to mixing cardio with strength so separating them really allowed me to have better form with my weights/ strength portion of the class.. cardio and core were great and time flew by! Thanks for another great full body challenge!!

[@garagefitnessgirl]

That’s so cool Laura! I totally agree. Glad you enjoyed it 😅

[@carinaconte8723]

I had a little bit of a break from working out and this session was perfect for getting back into it. Thank you Penny! 💕

[@garagefitnessgirl]

Awesome Carina! Glad you enjoyed it 😅

[@adeleduffy4610]

Nice and sweaty! Just how I like to feel after your workout! Thank you, dear Penny 😘

[@garagefitnessgirl]

Glad you had a great sweat session Adele 😅

[@esihram]

but!!! I said this several days ago but THIS one is my favourite till now, you cannot imagine how fun and motivating this was :D It's about all I love : strenght, cardio and core together and no repeat 🤩 merci beaucoup !

[@garagefitnessgirl]

Thank you so much Marta!!! I loved this one too!!!

[@stephmallison4788]

Special request for us using pounds could you put the conversion in the description please...and I love you list every move as well! Thank you so much! 💓

[@garagefitnessgirl]

I’ll definitely try and remember Steph. I always put it in the intro ❤️

[@rossygonzalz]

Strength + cardio so good! 👏 thanks penny 😍

[@garagefitnessgirl]

The best!! Glad you enjoyed it ❤️

[@brancafada1569]

Uffff!! Creí que no podría pero sí que lo conseguí 💪💪!! (con las modificaciones😅) Gracias!!!! Ha sido un entrenamiento fantástico 👏👏👏

[@garagefitnessgirl]

Great job getting it done 😅

[@JessaJenning]

I love this style! It’s always so fun to see your older styles cycle through! This is a fun way to get strength and cardio in without being bored! ❤💪🏼

[@garagefitnessgirl]

Yes!!! Totally agree. I really enjoyed this one too 😅

[@Foot7725]

and the music is great

[@garagefitnessgirl]

Thank you so much ☺️

[@racheletherington4312]

Thank you P! Didn't kill me but that's just what I needed today xxxxx love your work!

[@garagefitnessgirl]

Glad I could help 🥰

[@ruhanibhullar391]

Absolutely LOVED this!! Targeted every part of my body!

[@garagefitnessgirl]

Awesome! So glad you enjoyed it 🙏🙏

[@londongirlonthemove9458]

That was a sweaty superb workout 💪🏾 so great to see my fitness improve with these strength and cardio mix - thanks penny...I love your playlists too, can't wait to check out this platform! 🤸🏾‍♀️💜

[@garagefitnessgirl]

Thank you for all the awesome feedback! Love that you’ve been seeing progress too!

[@ruthchavez9281]

This is a great workout!😃 You are my new trainer, Penny💪🏼

[@garagefitnessgirl]

Awesome Ruth! So happy to have you here following along with me ❤️

[@HeatherFaucett]

Yes girl!!!!!! My favorite method and full body!!! Can’t wait to smash this workout!!!🎉❤

[@garagefitnessgirl]

Get after it Heather 💪😅💪

[@DavidM-cq5oy]

This was a great workout!!! My favorite strength + cardio. More like this one please!! Thank You!

[@garagefitnessgirl]

Thanks David! Do you prefer it separated like this or mixed together?

[@DavidM-cq5oy]

@@garagefitnessgirl Separated

[@MaxBlumberg1]

Fantastic workout, thank you so much Penny! I so hoped that you’d forgotten the other side’s side lifts after the sit-ups but oh no, you’re too experienced to fall for that one 😂

[@garagefitnessgirl]

Ha ha 😅 Unfortunately yes! Such a killer move!

[@ReginaLynae]

any workout you do is amazing!Love the intensity! I share your page with everybody! Thanks so much Penny

[@garagefitnessgirl]

Thank you so much Regina! That means a lot to me! Very grateful to have you following along with me 🥰

[@almalassodelavega9929]

This was a favorite Penny, 💪🏼💪🏼👏🏼👏🏼

[@winniesattlegger1082]

Dear Penny, a perfect workout! Thank you for your inspirations 😃🏅. i love to train with you. Greetings Winnie

[@garagefitnessgirl]

Thank you so much Winnie! So grateful to have you following along with me ❤️

[@murielbenayoun7871]

Great workout 👍

[@kaywong2637]

Good, with some compound moves 😊 Please tune up the volume of your exercise ending bell to be same as your 3 beeps.

[@garagefitnessgirl]

Hi Kay, I have for the new videos coming out this year. Hopefully you’ll find the workouts from this week much louder.

[@sylviedelrieu]

Perfekt balanced training!😀😀😀thank you so much, Penny!🌻🌻

[@christinakrn]

Incredible workout as always!! Thank you Penny! I was content with the slower pace with the weights and the 20 second breaks but was wondering if it was gonna be a killer workout. Sure enough BAM! Mid way through you amped it up and now my butt is officially kicked haha. 🙌🏼🔥

[@maggiesmith580]

❤ this one Penny, it was amazing!

[@garagefitnessgirl]

Awesome Maggie! Thank you for letting me know ❤️

[@lynnwicks8795]

Loved this from start to finish! Thankyou! 🥰

[@garagefitnessgirl]

Yay! Love hearing that 🙏🙏

[@marieedge8548]

Penny loved this format will be doing this again especially on days when I want a bit of everything and not sure what to do as it has got everything in strength cardio core ❤️😘 x

[@garagefitnessgirl]

Yes! Did you enjoy it broken up or prefer it mixed?

[@marieedge8548]

@@garagefitnessgirl I do prefer a mixture but it is nice to have a at least day where it is broken up so I am going to be differently doing this again for the days where I want it broken up x 🥰

[@lee-annpillay5194]

Day23 September ✅💪 This was great start to the week Loved the combination of Strength and cardio 💪 Thanks Penny 🫶

[@garagefitnessgirl]

You're so welcome!

[@Tony-Vanya]

great workout, and well composed, we need more like this one, please

[@garagefitnessgirl]

So happy you you enjoyed it!!

[@mariannaledda7018]

My favourite is supersets combined workout but I love this format too...I have been following you for more than a year and I thank you for not changing the intensity of your workouts ... I noticed that some of your colleagues have made work easier than in the early days ... perhaps to bring more people closer to their world but for me certain sequences of exercises are too simple and not very stimulating .... so thank you!

[@garagefitnessgirl]

Hi Marianna :) thank you so much for working out with me all of this time and thank you for the great feedback. I’m glad you’re still enjoying the workouts and intensity ❤️

[@Foot7725]

you are fantastic and unstopable, thank you for the inspiration

[@garagefitnessgirl]

Thank you so much for following along with me ❤️

[@marialuisalopez-vidriero]

Short by, intensive and good as usual. Thanks

[@garagefitnessgirl]

Thank you so much Maria ❤️

[@kimberlyholz5061]

The abs were so tough today! Wow!

[@dawnray1528]

LOVED the format ❤💪💪

[@garagefitnessgirl]

Yay!! So happy to hear that ❤️

[@clairecorall6189]

As always this looks like fab workout & it’s on my list for tittle…can’t wait xx❤

[@garagefitnessgirl]

Enjoy Claire! Let me know how you go 😅

[@keelyhawkins6408]

Really liked this one! Went by so fast!

[@garagefitnessgirl]

Always good when that happens 😅

[@himasathasivam]

Thank you Penny. Done and dusted with this.

[@ΕΙΡΗΝΗΜΑΓΓΙΩΡΟΥ]

Awesome work!!!!! Thanks Penny!!!🙂

[@garagefitnessgirl]

Thank you so much ☺️

[@Julia-ol1yw]

Great workout!!! Thank you!!! 💜💜💜

[@garagefitnessgirl]

Thank you Julia ❤️

[@jamesjames-es2pp]

Yet another great workout. Feeling ready for the day. So many of your workouts marked as Favourites on my browser.

[@KonstantinosPlatis]

Excellent 🧨🧨🧨although the formats are both very effective I prefer the 50-50 since I can go further with an only cardio session afterwards and a strength session before which keeps me on my daily time schedule of a total three sessions. Thank you very much Penny 👍🙌👏😅😅🙏

[@garagefitnessgirl]

You’re so welcome 😉

[@karenlo3562]

Just another amazing workout. Thank you. 👏🏻💪🏻🔥

[@brittniekermes7814]

Thank you! That was great! Can you do some workouts with cardio first for us folks in the winter season!?

[@adrianat.tesorerom.4357]

Best workouts ever! We need a booty challenge or something similar 😂

[@garagefitnessgirl]

Thank you so much ☺️ I have a booty band workout up next week 🍑

[@coccobella.x]

Thanks Penny for another amazing workout !

[@noellesm434]

Great workout per the usual Penny!!

[@garagefitnessgirl]

Thank you so much ☺️

[@monicaarango3655]

Another high energy workout

[@HeatherFaucett]

Fun workout! I prefer the strength and cardio super set so I can really keep my heart rate up!

[@garagefitnessgirl]

New strength & cardio supersets up in 2 weeks 💪😅💪

[@HeatherFaucett]

@@garagefitnessgirl bring it 😉 💋

[@lisaenaire5549]

Loved this mix! You're so creative!

[@tillagnes]

This was really great, thank you!🥰✨✨✨

[@garagefitnessgirl]

Thank you so much ☺️

[@kaseymisiti887]

Loved this one!!

[@garagefitnessgirl]

Thank you Kasey ❤️

[@RisaD57]

Happy Tuesday Penny! I loved this workout even though at times it kicked my buttocks completely! Have a great day today and thank you! 🧡

[@andreaaguiar9563]

Thank you for another great workout! I appreciate you!

[@garagefitnessgirl]

I appreciate you following along with me 🥰

[@bantu35]

Thank you Penny 🙏💪🏽

[@sonialali4861]

Loved todays workout and format. I was planning to only do half but couldn’t stop! Loving all the different workout regimes and appreciate the amount of thought and effort you put in for us viewers to get the best workouts 💪🏼

[@garagefitnessgirl]

Thank you so much Sonia. I’m really happy you like the variety. Thank you for the lovely message too ❤️

[@denisewood424]

I loved loved loved this format and workout. Exactly what i needed today. Thank you Penny!

[@garagefitnessgirl]

Fantastic! Love hearing that Denise ❤️

[@mhoguet9767]

Great workout. I loved the format. Thank you!

[@tanyacampbell735]

Really enjoyed it 😊

[@garagefitnessgirl]

So happy to hear that 🙏🙏

[@elizabethgallego5682]

Genial, gracias....OMG!!!!!! 💪💪💪

[@stevenclarke2680]

👍🙅‍♂️great workout👍

[@garagefitnessgirl]

Thanks Steven 😅

[@janebeatty5643]

Fantastic 😅

[@garagefitnessgirl]

Thank you Jane 🥰

[@MrWeinbergb]

Love your stuff…great job!

[@garagefitnessgirl]

Appreciate the great feedback 🙏🙏

[@guadalupecastro787]

❤gracias

[@garagefitnessgirl]

Thank you so much ☺️

[@carlaseveri145]

loved it! with very light weights and active rest I burnt 464kcal

[@victoria-je9ps]

I love 1min workout 20sec rest

[@paulus675]

That was hard. the cardio bit nearly killed me😅

[@garagefitnessgirl]

Great job getting it done 😅

[@jonathanmyers2867]

Wow, Penny! You are looking very beautiful and stronger! 😍😍😍😍💪💪💪💪❤❤❤❤

[@garagefitnessgirl]

Thank you so much ☺️

[@marietta3783]

I can never find the link you are referring to . Help!

[@شوشالأسمري-ت9ث]

💪🏻

[@林小姐-o9s]

❤😊

[@lauriglorcarolinarodriguez7002]

♥♥♥

[@garagefitnessgirl]

🙏🙏🙏

[@gemmavanlaeren9091]

👍🏻

[@deniseanderson5679]

👍🏽🎯

[@marietta3783]

❤💪🏽🔥

[@evem1969]

💖💪

[@rudychobert9036]

👍