1 Hour No Repeat Strength & Conditioning | Full Body Burn

Build strength, boost endurance, and burn serious calories in this no-repeat Power Hour workout. With 45 seconds of work and 15 seconds rest, you’ll challenge your muscles and lungs in one sweaty, conditioning-focused session. ________________________________________________________________ 💪 EQUIPMENT NEEDED: ~Dumbbells ~Floor mat ~Optional: water, towel, space to move! ________________________________________________________________ ⏱ FORMAT: ~no repeat format ~timed intervals - 45 secs work/15 secs rest ~ Core and Ab Finisher ~60 minutes total including warm-up & cool-down 🔥 Burn: ~353 calories (approx.) ________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: “Functional Strength Training” or “Weight Training” depending on your weights, pace, and intensity. __________________________________________________ 📋 WORKOUT DETAILS: Circuit 1 1️⃣Goblet Squat Pulse | 10kg/22 lbs 2️⃣Push Press | 10kg/22 lbs 3️⃣Kickstand Deadlift (L) side | 10kg/22 lbs 4️⃣Kickstand Deadlift (R) side | 10kg/22 lbs 5️⃣Skater 6️⃣DB Alt Front Raise | 5kg/11 lbs 7️⃣DB Step Back Fly  | 5kg/11 lbs 8️⃣Plank Jack 1️⃣Bridge Chest Press | 10kg/22 lbs 2️⃣Static Lunge Hold Wood-chop (L to R)  | 5kg/11 lbs 3️⃣Static Lunge Hold Wood-chop (R to L)  | 5kg/11 lbs 4️⃣DB Swing | 10kg/22 lbs 5️⃣RDL | 10kg/22 lbs 6️⃣Bear Renegade Row In & Outs | 7kg/15.5 lbs 7️⃣Hip Thrust O’head Tricep Ext  | 5kg/11 lbs 8️⃣Squat Hop Burpee . Circuit 2 1️⃣Side Step Squat 7kg/15.5 lbs 2️⃣Clean & Press 7kg/15.5 lbs 3️⃣Fwd Lunge & Curl  | 5kg/11 lbs 4️⃣Sprawl to Row  | 5kg/11 lbs 5️⃣Drop Squat Touchdown 6️⃣Bear Crawl 7️⃣Heel Taps 8️⃣Chest Fly  | 5kg/11 lbs 1️⃣DB Curtsy Lunges 7kg/15.5 lbs 2️⃣DB Upright Row  | 5kg/11 lbs 3️⃣DB Squat to Jump Squats  | 5kg/11 lbs 4️⃣Wall Sit Hammer Curl  | 5kg/11 lbs 5️⃣Broad Jump Shuffle Back 6️⃣Side Plank Hip Dip (R) side 7️⃣Pike Pushup Shoulder Tap 8️⃣Side Plank Hip Dip (L) side . Circuit 1️⃣Reverse Lunge 7kg/15.5 lbs 2️⃣O’head March 7kg/15.5 lbs 3️⃣SL Deadlift to Knee Drive (L) side 7kg/15.5 lbs 4️⃣SL Deadlift to Knee Drive (R) side 7kg/15.5 lbs 5️⃣Lateral Lunge Shift  | 5kg/11 lbs 6️⃣Knee Repeater Twist (R to L)  | 5kg/11 lbs 7️⃣Knee Repeater Twist (L to R)  | 5kg/11 lbs 8️⃣DB Plank Rotations  | 5kg/11 lbs 1️⃣Squat Hold Front Press  | 5kg/11 lbs 2️⃣Pausing High Knee Run 3️⃣Switch Burpee 4️⃣Russian Twist  | 5kg/11 lbs 5️⃣Seated Snatch  | 5kg/11 lbs 6️⃣Chest Press Glute Bridge Drive (R) side | 10kg/22 lbs 7️⃣Chest Press Glute Bridge Drive (L) side | 10kg/22 lbs 8️⃣SA Burpee . 🧨 Abs Finisher - (40 secs work/20 secs rest) 1️⃣Commando Plank 2️⃣In & Out Ab 3️⃣Toe Touches 4️⃣High Reverse Plank Leg Lifts 5️⃣Bent Knee Crunch 6️⃣Bird Dog (L to R) 7️⃣Bird Dog (R to L) 8️⃣Mt Climbers ________________________________________________________________ 💌 WANT A PLAN TO FOLLOW? Grab my FREE monthly workout calendar and get fresh, structured training delivered right to your inbox — every single month. 👉 https://mailchi.mp/garagefitnessgirl/workout-calendar ________________________________________________________________ 🛒 SHOP MY GEAR (Affiliate Links): Dumbbells I Use: https://amzn.to/4l9yIET Floor Mat: https://amzn.to/44kBVKp 🎧 Like the music? Check out my Epidemic Sound playlist here: https://share.epidemicsound.com/ayddbl/?playlist=l89bqttydx9mv9wq3ww26bd1scsblnf4 ________________________________________________________________ 📲 STAY CONNECTED: YouTube: https://youtube.com/@garagefitnessgirl?si=pbuphPYWhgj4emWP Instagram: https://www.instagram.com/garagefitnessgirl/ Website: https://www.garagefitnessgirl.com Inner Circle (Ad-Free Early Access): https://www.youtube.com/channel/UCofomcxxyhNuZ6qeHzInm3Q/join 💬 Drop a comment below: 👉 Do you prefer long, conditioning-style workouts like this or quick, power-packed sessions? #garagefitnessgirl #strengthworkout #cardioworkout