Power Hour!! 60MIN No Repeat Workout (Full Body // Dumbbells)

Yay! Heather Robertson did another hour long, no repeat, total body strength workout–with some cardio thrown in at the end. This workout is made up of 3 circuits: a lower body circuit, an upper body circuit and a core + cardio circuit. It is broken up into thirds in that manner, too. You get a 30 second recovery between each third of the workout. But it is also a metabolic workout–you get some upper body work in your lower body circuit, some lower body work in your upper body circuit and your heart rate remains elevated through out. It is another excellent and thorough total body metabolic strength workout that worked me well. The exercises are done interval fashion: each exercise is done for 40 seconds followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen, counting down your intervals and recoveries. Heather previews the next exercise during the recovery.

Power Hour!! 60Min No Repeat Workout is 68:15 minutes; 3 minute warm up and 4 minute stretch. Equipment: dumbbells and a fitness mat. Heather is using 10 and 5 pound dumbbells. The weights listed below are what I used.

Lower Body:

  1. Side lunge & press (stand with legs wide, holding one DB in both hands, do alternating stationary side lunges, between each lunge press DB out straight in front of you) (one 10# DB)
  2. Single led deadlift + reverse lunge, alternate legs , bring DBs to shoulders when lunging (15# DBs)
  3. Goblet squat (quick paced) (one 20# DB)
  4. Plank lunge (start in a deep runners lunge, a DB in each hand and DBs on floor, step front foot back to plank then step other leg forward back into runners lunge and raise torso into stationary lunge, continue alternating legs with a plank between each stationary lunge) (15# DBs)
  5. Curtsy & squat (alternating curtsy lunges with a squat between sides) (one 20# DB)
  6. Single leg glute bridge (lay on back on mat, one leg is bent with foot on ground, other leg is raised to ceiling, one DB is sitting on hips, raise and lower hips) (one 25# DB)
  7. Repeat #6 on other leg
  8. Knee drive (reverse lunge into front knee raise) (15# DBs)
  9. Repeat #8 on other leg
  10. Chair pose (hold isometrically entire interval)
  11. In & out squats (step out squats, holding one DB goblet style, alternate sides with a narrow squat between each side) (one 20# DB)
  12. Bridge march (lay on mat, knees bent and feet on mat close to glutes, raise hips while also raising one knee and bringing it into chest, lower hips when you return foot to mat, alternate legs)
  13. Deadlift & squat (alternate one deadlift with one squat, bring DBs to shoulders when squatting) (15# DBs)
  14. Kick combo (on all 4s, alternate hydrant with lifting bent leg up straight behind you and pushing sole of foot to ceiling)
  15. Rear leg lift (same starting position as #14 but lower to elbows, raise and lower straight leg behind you)
  16. Repeat #14 & 15 on other leg
  17. Squat & toe tap (hold one DB goblet style and lower into squat, alternate tapping one foot out to side, remaining in squat the entire time) (one 20# DB)
  18. Sumo squat (20# DBs)
  19. Stand up & hop (start in high kneeling, holding one DB in both hands in front of chest, step one foot in front of you into kneeling lunge, other leg joins it so you are now in squat, stand and hop, step one leg back so you are again in kneeling lunge, other leg joins it so you are back to high kneeling) (one 10# DB)

30 second recovery

Upper Body:

  1. T push ups (do one push up then rotate into side plank, reaching top arm to ceiling, alternate sides with a push up between each side plank reach)
  2. Underhand row (double arm bent over row with palms facing forward) (20# DBs)
  3. L-Raises (one arm does a straight arm front raise while the other arm is doing a straight arm side raise at the same time, alternate arms) (5# DBs)
  4. Cross press (stand with legs wide and a DB in one hand, hinge forward and reach DB to opposite foot, stand and do a single arm overhead press) (one 15# DB)
  5. Repeat #4 on other arm
  6. Rear fly combo (hinge forward and do one traditional rear delt fly + one Y fly–raise arms/DB in front of you to form a Y or V, alternate these two fly variations) (5# DBs)
  7. Lay down push up (do one push up but lower body all the way to floor and extend arms in front of you as if you are about to do a superman but don’t–return arms under shoulders and push body up, push up fashion, keeping body straight from head to feet)
  8. Tricep press combo (lay on back, knees bent and feet on floor, raise hips and hold bridge position isometrically while arms alternate narrow chest press with skull crushers) (10# DBs)
  9. Alternating tricep kickbacks (12# DBs)
  10. Arnold push press (squat with DBs held in front of you at shoulder level, palms facing you, and when you stand, rotate arms so palms face forward as you do an overhead press) (15# DBs)
  11. Walking plank (alternate straight arm plank with elbow/forearm plank)
  12. Dolphin push up (alternate forearm plank with dolphin pose)
  13. 1.5 front raise (straight arm front raise, raising arms/DBs straight overhead + straight arm front raise, raising arms/DBs to shoulder level, alternate these two front raise versions) (8# DBs)
  14. Bicep curl combo (one traditional double arm bicep curl + one double arm wide bicep curl + single arm hammer cross curl each arm–bringing DB to opposite shoulder when curling) (15# DBs)
  15. Bent over row, alternate arms (20# DBs)
  16. Inchworm push up and hop (start standing at end of mat, hinge forward, walk hands out to plank, do one push up, walk hands back to feet, stand and jump)
  17. Side raise combo (do one straight arm side raise then raise straight arms from thighs to side to overhead with palms facing forward, reverse this lowering DBs back to thighs, alternate between these two versions of side raise) (5# DBs)
  18. Super V squeeze (lay on stomach with arms extended in front of you, raise arms/legs/chest and hold while pulling elbows back to sides, extend arms in front of you again and lower arms/legs/chest)
  19. Plank reach (hold elbow plank and alternate reaching one arm in front of you)
  20. Ninja Hop & curl (start in straight arm plank but holding DBs, jump feet to hands so you are in a deep squat, remain in deep squat while doing a double arm bicep curl, place DBs on floor again and jump feet back to plank) (12# DBs)

30 second recovery


  1. X crunch (lay on back with legs open and arms overhead and open so body is an X, raise one straight leg and reach one hand to opposite foot while crunching upper body, alternate arms/legs)
  2. Reverse tuck and kick out (lay on back and with knees bent and raised off mat, do one reverse crunch then extend legs out straight still elevated a few inches off the mat)
  3. Side bridge (in side elbow bridge with top arm reaching for ceiling, raise and lower hips)
  4. Repeat #3 on other side of body
  5. Full body crunch (extend arms overhead, legs are straight and raised a few inches off the floor, bring knees into chest while also raising head/shoulders and bringing hands to heels)
  6. Plank rocker (hold forearm plank and rotate/dip hips side to side)
  7. Flamingo crunch (lay on back and extend one straight leg to ceiling, cross other ankle over straight leg’s thigh, hold this leg position and do reverse crunches, pushing hips/foot to ceiling then lowering legs until straight leg is a few inches off the floor)
  8. Repeat #7 with leg positions reversed
  9. Prayer crunch (lay on back, knees bent and feet on ground, arms are extended straight to ceiling with palms together, in this position do basic crunches, reaching prayer hands to ceiling)
  10. Bicycle crunch
  11. Spot sprint (high knee sprint in place)
  12. Crouching jacks (squat jacks–squat when feet are together, body is upright/straight when legs are wide, arms do traditional jumping jack motion with arms but reach hands to feet when in squat)
  13. Shadow box (alternating weighted front punches) (5# DBs)
  14. Speed skater (lateral skaters)
  15. Up & out jacks (one jack extending arms out straight to side in a T + one pencil jump, reaching both arms overhead with legs together)
  16. High knee run
  17. Burpee climber (in plank, do 4 mountain climbers, jump feet into hands, stand and jump)
  18. Scissor squats (4 scissor runs + one jump squat)
  19. Jumping jacks
  20. Shuffle hop (while in squat, shuffle to side the length of your mat then jump)

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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