60 Minute No Repeat Weight Training Workout + Cardio Intervals

Crush calories and sculpt muscle with this full body workout that combines strength circuits with short cardio bursts to rev up your fitness & maximize your results.

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.

How it’s done: There are 6 No Repeat circuits to work through. Complete each exercise 45 secs work/15 secs rest.

*At the end of each circuit complete a cardio superset. x 45 secs work/45 secs work

For the finisher, complete each exercise for 30 secs work/10 secs rest
____________________________________
Circuit 1
1️⃣Goblet Squat
2️⃣Alt Hammer Snatch & Switch
3️⃣Lateral Lunge to Row (R) side
4️⃣Lateral Lunge to Row (L) side
5️⃣DB O’head Fwd Lunge
6️⃣Plank Shoulder Tap with X Body Climber
7️⃣Bicycle Crunch
*Cardio Superset x 45 secs work/45 secs work
Jack to Narrow Jump Squat
8 Butt Kicks to Drop Squat
.
Circuit 2
1️⃣Deadlift to Row
2️⃣Suitcase Deadlift
3️⃣Sumo Squat Pulse
4️⃣Wide to Close Curl
5️⃣Tricep O’head Ext
6️⃣Lying Chest Fly
7️⃣DB Straight Arm Sit-up
*Cardio Superset x 45 secs work/45 secs work
Inchworm Jump
KickThroughs
.
Circuit 3
1️⃣SA Squat to Press (R) side
2️⃣SA Squat to Press (L) side
3️⃣Deadlift to Curl
4️⃣Gorilla Row
5️⃣Arnold Press
6️⃣Plank Superman to Alt Knee to Chest
7️⃣Alt Star Situp
Cardio Superset x 45 secs work/45 secs work
Shadow Skipping
Sprawl Knee Drive
.
Circuit 4
1️⃣Pause Chest Press
2️⃣Alt Piston Press
3️⃣Bentover Bicep Curl
4️⃣1 1/2 Stiff Deadlift
5️⃣Lunge Knee Drive + Woodchop (L) side
6️⃣Lunge Knee Drive + Woodchop (R) side
7️⃣DB Swing
*Cardio Superset x 45 secs work/45 secs work
DB Toe Taps
DB Spider-Man Step In
.
Circuit 5
1️⃣FR Lateral Squat to Knee Drive (50/50)
2️⃣Lunge Curl & Press
3️⃣Upright Row
4️⃣Hammer Curl to Alt Front Raise
5️⃣Kneeling Pushups
6️⃣Side Plank & Reach (L) side
7️⃣Side Plank & Reach (R) side
*Cardio Superset x 45 secs work/45 secs work
Pausing Mt Climbers
Kneel to Alt Knee Drive
.
Circuit 6
1️⃣Sumo Deadlift
2️⃣Pushup Renegade Row
3️⃣Plank Lunge Push Back
4️⃣Curtsy Lunge to Oblique Crunch (L) side
5️⃣Curtsy Lunge to Oblique Crunch (R) side
6️⃣DB Woodchop
7️⃣DB Alt V Up Tuck Crunch
*Cardio Superset x 45 secs work/45 secs work
Lateral Lunge Floor Taps
Burpee Punch
.
Ab Finisher 30 secs work/10 secs rest
1️⃣Bent Knee (Heels) Situp
2️⃣Clap Crunch
3️⃣Plank Hip Twist
4️⃣In & Out Abs
5️⃣Scissor Kicks
*Workout Complete 🔥Burn 612 Calories

**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.

I recommend these Amazon Products:

Large Exercise Mat: https://amzn.to/3sIpRUq

15 Pounds Dumbbells: https://amzn.to/46kpPzP

20 Pounds Dumbbells: https://amzn.to/3sIpwB8

30 Pounds Dumbbells: https://amzn.to/3QC3isM

3 Tier Gym rack: https://amzn.to/3G4ctNq

A Frame Gym Rack: https://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

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Penny xo