All Standing Full Body Dumbbell Workout | No Repeat Strength Training

Build strength with this All-Standing, No-Repeat, No-Jump Workout! Sculpt and tone with dynamic moves, keeping the intensity high and your feet firmly on the ground. Ready to stand strong?
I used a set of 5kg/11lbs, 7.5kg/16.5lbs & 10kg/22lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
Complete the no-repeat circuit 45 secs work/15 secs rest
-----------------------------------
1️⃣Narrow DB Drop Squat (10kg/22lbs)
2️⃣X Leg Deadlift (L) side (10kg/22lbs)
3️⃣X Leg Deadlift (R) side (10kg/22lbs)
4️⃣Skier Swing (7.5kg/16.5lbs)
5️⃣FR X Body Crunch (7.5kg/16.5lbs)
6️⃣Alternating Curls (7.5kg/16.5lbs)
7️⃣Alt DB Clean & Press (7.5kg/16.5lbs)
8️⃣Lunge Knee Drive & Press (R) side ( 5kg/11lbs)
9️⃣Lunge Knee Drive & Press (L) side ( 5kg/11lbs)
🔟Alt Pendlay Row (7.5kg/16.5lbs)
1️⃣Twisting March (7.5kg/16.5lbs)
2️⃣O’head Tricep Ext (10kg/22lbs)
3️⃣Squat Figure 8 (10kg/22lbs)
4️⃣Extended DB X Crunch (L to R) ( 5kg/11lbs)
5️⃣Extended DB X Crunch (R to L) ( 5kg/11lbs)
*30 sec Drink Break
6️⃣Squat to Front Raise ( 5kg/11lbs)
7️⃣Thread the Needle Lunge (L) side ( 5kg/11lbs)
8️⃣Thread the Needle Lunge (R) side ( 5kg/11lbs)
9️⃣Alt SL Deadlift (10kg/22lbs)
🔟Lateral Lunge & Switch (10kg/22lbs)
1️⃣Side Crunch to Deadlift (R) side (10kg/22lbs)
2️⃣Side Crunch to Deadlift (L) side (10kg/22lbs)
3️⃣Alt Arnold Press (7.5kg/16.5lbs)
4️⃣Suitcase Squat March (7.5kg/16.5lbs)
5️⃣Upright Row to Calf Raise (7.5kg/16.5lbs)
6️⃣Deadlift to Reverse Fly ( 5kg/11lbs)
7️⃣Piston Press ( 5kg/11lbs)
8️⃣Thruster to Tri Ext (L) side ( 5kg/11lbs)
9️⃣Thruster to Tri Ext (R) side ( 5kg/11lbs)
🔟DB Hike Swing (10kg/22lbs)
*Workout Complete 🔥Burn 310 calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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3 Tier Gym rack: amzn.to/3G4ctNq
A Frame Gym Rack: amzn.to/3MJMQWh
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]

Ready to stand strong? We're building strength and lean muscle with this workout! No Repeats, no Jumping and no floor work! Let me know if this is your jam down in the comments!

[@lynngardner76]

I loved this workout! I loved the no repeat and the all standing 💪! I also like the no repeat with mat work too. Love these strength workouts! They pack a punch! Thank you so much!

[@yasihosseini3320]

It's one of my favourite! 😊 Sincerely thanks!💖💪💯🔥💖

[@beccarobertsevans3114]

Thanks to Penny, in my 30's I have finally found a form of exercise that works well for me both physically and psychologically. I am whining less and enjoying more throughout workouts, lifting heavier, squatting lower, and for the first time in nearly 6 years I can do a full push-up. All with Penny's exceptionally generous content. If you've benefitted as I have, please consider buying this fantastic human being a coffee. If you're just getting started, I recommend the strong and lean series. Thank you Penny, please give your dogs head pats for me!

[@garagefitnessgirl]

Awww thank you!!! Best comment ever! And thank you for the coffee! It all helps so much! Also so happy for your progress! Fantastic! The puppies are proud of you too 🐶🐶

[@brittanya.silveira3102]

Love a standing, full-body, no repeat sweat! This was great :) Thank you, Penny!

[@garagefitnessgirl]

Wonderful! So glad you liked it!

[@privatetatum]

Hey, Penny! Could you, if you feel like it, do more workouts like this that incorporate complex, compound movements? As someone with adhd, these types of workouts increase the likelihood I’ll actually do them. Thanks, as always, for your incredible generosity! Love ya! ❤

[@garagefitnessgirl]

Will do!! I always add lots of compound moves to workouts so hopefully you can find some more to enjoy 😁

[@marialuisalopez-vidriero]

Always magnificent!!!! Thanks so mucg

[@garagefitnessgirl]

You are so welcome!

[@sandramariano383]

Great! I loved! Thank you Penny!

[@gabrielae.7437]

My favorite kind of strength videos 💪🏼

[@paulhenry7216]

Hi penny I m a 52 year old man and love how varied your workouts are. I always feel like I have had a fun but challenging workout. Keep up the good work

[@natashiamanalu7422]

Did this 1.5x today!! Thank you Penny!! NO REPEAT STANDING WORKOUT is my fave!! 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

[@garagefitnessgirl]

Woohoo! Great job 👏

[@DromnadaZiad]

Another beautiful workout ❤❤❤❤❤❤

[@garagefitnessgirl]

Glad you liked it!!

[@shylahcompton2549]

more please! my favourite kind of strength videos 💪

[@garagefitnessgirl]

More to come!

[@thereseconcepcion932]

Want to let you know that I really appreciate it when you put the specific weights you use for each exercise so even if I use different ones from yours, I know when to use the light, med, heavy weight. Thank you!!

[@luciamutua6024]

Definitely my jam 💪🏾……thank you 💕

[@garagefitnessgirl]

Woohoo!! Love that 💪😁💪

[@Noir-kuro]

💪🏻💪🏻 thank you, please do more routines like this, all standing 🙏🏻🙏🏻

[@kandeesmith9319]

Loved this workout!! I think any all standing are my favorite ❤️

[@garagefitnessgirl]

So glad! More like this to come!

[@patikosowska93]

Great workout Penny

[@Ladyk1361]

Another brilliant workout which I loved. Thank you for making a 60 year old feel stronger and fitter 🦾💪🏾

[@garagefitnessgirl]

So happy to help 😁

[@hilanapieterse1693]

Love this all standing full body workout. ❤

[@emeldabon4524]

Thank you penny for this workout 💪💪💪💪

[@garagefitnessgirl]

You're so welcome!

[@Miranda_Writes]

Great workout, and your smile is contagious! 😄

[@garagefitnessgirl]

Thank you!! 😁

[@lynnrimmer845]

Never disappointed. 💪💪 The Penny. Great Color combo too! ♥️🇨🇦💪

[@garagefitnessgirl]

☺️☺️☺️ Thank you!

[@NgoziNlemigbo-km5cn]

Fantastic workout on this Monday morning 🎉 Thank you!

[@garagefitnessgirl]

Glad you liked it!!

[@hannahroe8468]

I always come back to your workouts Penny! ❤ they’re SO good.

[@TheJewels30]

11 months into my weight loss journey and boy has it been a struggle! Especially at age 43 (almost 44 now). I LOVE your content! These workouts are my fave! I actually enjoy and look forward to working out now. (Down 32 pounds total). Got a ways to go but looking forward to more content from you! Thank you!

[@garagefitnessgirl]

THANK YOU!! So happy you’re enjoying the workouts and making progress! It’s a real challenge to lose weight at this age and there’s so much more to it than just working out and eating well. Focusing on reducing stress and getting more sleep has been a real game changer for me.

[@violettacsanigneh.6462]

More more❤❤I love no repeat workout!❤💪Thank you Penny.

[@garagefitnessgirl]

More to come! I promise!

[@kristianascharrenberg9958]

Omg I LOVE this workout. What a great way to start the morning! Thank you

[@denisewood424]

what a great workout...it flew by. I will be doing this one again. Thanks Penny 💪

[@garagefitnessgirl]

Excellent! Love hearing that 🙏🙏

[@krisztinanagy1626]

Thank you Penny,for the awesome workout, every time,loved it 🙏🤩🌻

[@kristin6082]

💪 Great workout! Nice to mix in a no repeat workout. Thanks Penny!💪

[@garagefitnessgirl]

Glad you liked it!!

[@KM-MRSMUM]

That was 🔥💯💪 feeling amazing. Thanks Penny

[@garagefitnessgirl]

Woohoo!! Love hearing that ✌️

[@reneehamilton1472]

Loved that one. Great workout but felt like I could keep going. No repeats are my fave 💪

[@garagefitnessgirl]

Awesome! My whole philosophy for each workout now is to leave you feeling energized not exhausted 🙌

[@danaadams4559]

Loved that one! Kept me going this morning and broke a good sweat!

[@garagefitnessgirl]

Excellent! Glad you had a great workout 😅

[@alisonostrin679]

Great workout Penny! Thank you so much!

[@garagefitnessgirl]

You're so welcome!

[@AnastasiaV1310]

Over 50 and love all your workouts!!! Thankyou for sharing them with us! ❤💪🏻

[@christinelamour7057]

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

[@garagefitnessgirl]

Wonderful! I’m so glad 😁

[@ishafontallio6269]

Another great one… with repetition would be a bonus … thank you for everything Penny

[@lydiamueni9708]

More of standing knee friendly workouts please.thank you for this amazing workout 🎉🎉❤💪🙅

[@jopscanlas3752]

Super love this, Penny! Thank you! 🎉

[@MM-cl9zf]

This was the best part of my Monday! Thanks for this great workout! I feel great 💪🏾

[@garagefitnessgirl]

That’s wonderful to hear! Happy I could be a part of it!

[@fostibiris]

Just finish! It! Thanks for the work-out..Missing the puppies at the final❤💪🏾

[@garagefitnessgirl]

Yes they stayed in the house that day. I think it was to hot in the studio for them 🐶🐶

[@fostibiris]

@@garagefitnessgirl oh 😢, I understand... Hope they stay good and healthy👍🏾🐕 greetings...

[@Katnikol]

Thank you Penny!❤ Love all standing workouts! Would be great to try one with circuits organised by body parts, like ones you've done in the past. And don't mind a bit of repetition 😉

[@sylviedelrieu]

Thank you, Penny, it was great, with some original moves...!💪💪💪

[@geauxtfo]

Love your standing strength workouts! 💪 Thanks for throwing in new exercises, that thruster tricep 🥵😅

[@garagefitnessgirl]

Killer move right! My triceps where on fire 🔥

[@aprillang141]

This was a terrific workout! Loved the choice of exercises!

[@garagefitnessgirl]

Glad you liked it!!

[@cheryladams6229]

Great workout.

[@marthacardenas9602]

❤😊 I loveeeee it!!!! Thanks Penny!

[@garagefitnessgirl]

You’re welcome 😉

[@nthenyamule635]

Great session! Loved it...feeling strong and energised! 💪🏾 🔥 ❤ Worth coming back to again and again.

[@mariadelosangelesdemerario7684]

Genial, me encanta estas combinaciones...Gracias Penny!!!!!

[@garagefitnessgirl]

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

[@WonderfulTulips-hj3lz]

💪🏽 I love this one ❤🎉

[@garagefitnessgirl]

Yay! Thank you for letting me know ❤️

[@almalassodelavega9929]

💪🏼💪🏼 love these no repeat work outs.

[@dmdavisnj]

Thaaaank you Penny for this dynamic workout!!🎉❤

[@garagefitnessgirl]

You're so welcome! Glad you enjoyed it!

[@claudiaberei7602]

Love standing workouts. Thank you Penny!🥰

[@deanamurray7649]

Killer Monday morning workout for me! Keep it up Penny!

[@garagefitnessgirl]

Thank you!! Will do ✌️

[@nikkihughes6618]

love love love, you always manage to hit it out of the park!! thank you, great way to start my saturday morning xx

[@erhan4720]

Thank you Ms. Penny! Again, you did a great job.

[@daynaehrenberger2733]

Yup. You are all kinds of amazing. Thank you so much!

[@garagefitnessgirl]

Appreciate you 🫶

[@esihram]

your workouts are always exactlt what I need ^^ thanks for all this ! 💪💪💪💪

[@garagefitnessgirl]

Yay!! Love hearing that!

[@meganchang3972]

This was perfect today and I love this style of workout!! 💪🏼 Thanks again Penny!!

[@nara5335]

Oh my THANKYOU! What an amazing workout! I'm seriously sweating 😂

[@garagefitnessgirl]

Wonderful! Love hearing that!

[@SalFit23]

Fab WO Penny, enjoyed... lots of shoulders wowee... especially love the WO gear.. Haha Im from Melb... Richmond Tigers.. haha Penny Team strong💪

[@CTMMeribe]

Hey penny perfect timing will be doing this today following another no repeat 60 min workout 🏋️ let’s go fitness girl 🧒 ❤

[@garagefitnessgirl]

Perfect!

[@daniellesagboze3260]

Hi there Penny....with your workouts I always se results....please can you make 1hr full body strength barbell workouts❤

[@garagefitnessgirl]

I will try! New barbell workout up on Friday 🏋️‍♀️

[@gaylearsenault8004]

this is my favourite workout video of yours yet I think! thanks penny :)

[@garagefitnessgirl]

Wow that’s amazing! Thank you for letting me know ❤️

[@sofierodman]

💪Thank YOU Dear Penny!

[@Cierac]

Yes yes yes! Loved this workout. All standing strength & cardio no repeat workouts are my favorite. I’m super sweaty after this one 💪🏽 please keep these coming!

[@garagefitnessgirl]

Will do! Glad you liked it 😁

[@timkeele9708]

Your workouts are always challenging 😊

[@lashawnames9066]

Thank you Penny 🙌🏾💪🏾🫶🏾 I live for your full standing workouts!!

[@garagefitnessgirl]

Awesome!! More to come!

[@elenixaris2011]

Fantastic work out coach ,thanks a lot !!!!!!!!!😊😊😊😊😊😊😊

[@murielbenayoun7871]

Amazing 🎉 Love all standing 💯💯💯

[@SG-pr6rc]

Omg!! I have waited to long to compliment you. You are soo amazing. Thank you so much for looking out for all of us. I am trying to get back into a system. Your workouts are making me get that spark back into working put. 600 calories burned. Doing this workout. Thank You Very Much!!!🙂🙂🙂🙂🙂

[@garagefitnessgirl]

AMAZING!!! So happy you had a great workout! I appreciate you following along with me!

[@honeylatte6928]

Thank you when we go from standing to the floor it's a bit much on me but this is perfect. Please more of this kind.

[@garagefitnessgirl]

Lots more to come!!

[@TheJewels30]

This is my new FAVORITE workout! Challenging but doable and FUN!!!🏆

[@garagefitnessgirl]

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

[@8ilovecookies]

I love your workouts and your dogs 💪💪💪

[@gemasantamaria6240]

Haces un trabajo increíble 👋👋👋🔥🔥 esperando el siguiente 💪

[@emyjasmine4331]

Thank you for this amazing workout ❤

[@garagefitnessgirl]

Thank you so much for following along!

[@magdalenagrzesik6067]

Good morning Penny 😊My Monday's morning workout with you done!🤗🏋🏼‍♀️🔥Yuppie, I love this standing HIIT my another favourite 💙🥰Thank you Penny have a wonderful day today 😊

[@athinatapaskou51]

Super !!! I love this😍😍 thank you so much♥️

[@kateheydon9782]

💪 love love love. Thank you!

[@garagefitnessgirl]

So glad! Thank you for letting me know ✌️

[@melodymaynes3737]

💪🏻💪🏻💪🏻Another fantastic no repeat workout!! Nice to have all standing especially when at a hotel! You are the BEST thank you Penny!

[@adebayoskitchen8907]

Haven't worked out in a long time. Good to be back with this great one. Thanks Penny. I love the new timer, matching with your outfit 😍 💕

[@garagefitnessgirl]

Welcome back! Thank you!! Glad you enjoyed this one!

[@Mvillagr..]

Son cuarenta minutos!!! Grandioso!!❤

[@anacristinahernandez4220]

I am proud of you, too. Dear Penny. Mil gracias. Desde León, Guanajuato. México. Saludos y un abrazo.

[@freyakridle5565]

No repeat weight workouts for the win! 💪💪

[@mydbk8990]

Hi Penny, I've been following you about 2 month and it's such good thing I ever had. Thank you so much for your amazing job. love you ❤

[@garagefitnessgirl]

Wonderful! So happy you’re enjoying the workouts 😅

[@privatetatum]

This looks fun! Can’t wait!

[@nextdivinevacation]

Oh Penny this standing workout was awesome. I loved the different workouts. Thank you

[@joanneshires7690]

Thanks Penny. My balance is improving, squatting is easier and I'm using my heavier weight most of the time now... 4kg..😅.. ready to get a heavier set.. so pleased with my progress! Also someone mentioned my posture looks so much better👍🏻👊🏻❤

[@michellekasper2088]

Another great workout! I wasn't a fan of the no repeat workouts at first, but have come to really enjoy and appreciate them. This was a good one!

[@garagefitnessgirl]

I hear you. I’ve always enjoyed circuits and repeat sets but have also grown to enjoy them.

[@jacquehudspeth1230]

Absolute fire 🔥 thank you Penny!! Love the standing workouts!!

[@garagefitnessgirl]

Glad you like them! More to come!

[@lauriglorcarolinarodriguez7002]

happy start to the week... let's move the body💪🤜🤛

[@garagefitnessgirl]

Let’s go 💪😁💪

[@jeng.7392]

💪🏽💪🏽 thanks Penny!!!

[@garagefitnessgirl]

You’re welcome 😉

[@paulus675]

Perfect as always. Love how you mix things up😊💪

[@garagefitnessgirl]

Thank you 🙌

[@charmainegibson4905]

I modified because of knee issues, but l loved it. Thank you.😍

[@garagefitnessgirl]

Wonderful! Glad you still had a great workout 🏋️‍♀️

[@miravelmejia1438]

Thank you penny!❤

[@garagefitnessgirl]

You’re welcome!!

[@cheriemontford2413]

Wow, that was epic. A great full-body strength to start the week. Love the no-repeat. Thanks Penny.🥵💪

[@garagefitnessgirl]

Glad you liked it!! Lots more to come!

[@bugz61]

Great workout Penny!💪🏽

[@velvet7447]

❤💪 omg! Your workouts are amazing 🥲

[@garagefitnessgirl]

Thank you so much!! I appreciate the great feedback 🫶

[@Amal2365]

😍😍thank you so much for sharing 😊

[@lisasipes3809]

Awesome workout Penny. Really enjoyed this one. ❤

[@garagefitnessgirl]

I’m so glad 🥰

[@Veronika-lh4qw]

Should I say it again? You’re amazing ❤🎉 that was perfect sesh 😊

[@garagefitnessgirl]

YEEESS 😉 Thank you so much 🫶