No Repeat Full Body Workout

What a fun workout! No Repeat Full Body Workout is a compilation of 3 of Heather Robertson‘s workouts edited together to make one short but thorough total body metabolic strength workout. It is made up of 3 circuits and each circuit contains 7 exercises; 6 strength exercise and one cardio exercise. Each circuit is made up of exercises pulled from a separate workout. Circuit 1 is from Leg Day Strength Workout for Lean Legs, Circuit 2 is from Back Toning + Sculpting Workout, and Circuit 3 is from Full Body Kettlebell Workout // At Home HIIT. I loved all 3 of those workouts when I did them on their own–combined together they create a fun and intense workout. I loved it!

This workout is done interval style: each exercise is done for 40 seconds of work followed by 10 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down intervals and recoveries. During the recovery Heather previews the next exercise.

No Repeat Full Body Workout is 25:35 minutes; 4 minute warm up and 3 minute stretch. Equipment: dumbbells, a kettlebell and a fitness mat. the weights listed below are what I used.

Circuit 1:

1. Sumo squat (one 45# DB)
2. Stationary lunge (hold one DB on same side shoulder as front leg) (one 25# DB)
3. Repeat #2 on other side of body
4. Single leg deadlift, alternate legs (one 30# DB)
5. Squat (25# DBs)
6. Glute bridge (lay on mat, knees bent and feet on mat, raise and lower hips with one DB on hips) (25# DBs)
7. High knee run

20 second recovery

Circuit 2:

1. Row & Pulls (in split stance, hinged forward, do one back row then swing arm up to shoulder height and pull DB back to shoulder) (one 8# DB)
2. Repeat #9 on other side of body
3. Underhand row (20# DBs)
4. Renegade rows (20# DBs)
5. Star fish (lay on stomach on mat, legs straight and together, arms extended straight overhead, raise arms/legs/chest and pull elbows back to waist while also opening legs, close legs and push arms back out in front of you as you lower legs/arms/chest)
6. Standing chest flys (5# DBs)
7. Criss-cross jacks

20 second recovery

Circuit 3:

1. Side bend & row (hold KB in one hand at side, other hand is behind head, do a side bend, reaching KB toward floor, when you straighten, do an upright row along the side of your body) (15# KB)
2. Repeat #17 on other side of body
3. Plank reach (forearm plank hold with KB on floor in front of you, alternate reaching and tapping hand to top of KB)
4. Toe taps (place KB on floor on its side, with hands behind head, alternate hop-tapping toes to base of KB)
5. Front swing (25# KB)
6. Squat and press combo (hold KB by handle with bell facing ceiling, squat with KB held in front of chest tapping elbows to tops of thighs, when you stand do an overhead press into an overhead tricep extension) (20# KB)
7. Ninja hop & press (holding KB handles in both hands, do a squat thrust and when you jump feet back to hands/KB, remain in squat isometrically while bringing KB to chest and pressing it straight out in front of you) (12# KB)

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