NO REPEATS Total Body Strength Workout // Day 25 HR12WEEK 2.0

No Repeats Total Body Strength Workout is Day 25 in Heather Robertson‘s 12 Week program. This was a tough and intense total body strength workout. It is mostly made up of compound moves that work multiple muscle groups in a single exercise (often upper and lower body) but it also contains some isolation moves. It’s very metabolic. Heather introduced a new move that I’ve never seen before–a “Bike Lock” (#27 below). She makes it look so easy but keeping your elbow touching your knee the entire interval was a challenge! The exercises are all done interval style: 40 seconds of work 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. During the recoveries Heather previews your next exercise. Because this workout is just under 45 minutes, I used one of Caroline Girvan‘s short workouts as a finisher: 15 Minute Dumbbell HIIT Workout. Between the two I burned nearly 500 calories and got a great metabolic full body workout!

No Repeats Total Body Strength Workout is 44:50 minutes; 4 minute warm up and 5:30 minute stretch. Equipment: dumbbells and fitness mat. Heather is using 5, 10, 15 and 25 pound dumbbells. The weights listed below are what I used.

1. Lunge tap & overhead press (reverse forward leaning lunge tapping DBs to floor on either side of front leg while in lunge, when you return to standing do an overhead press, alternate legs) (10# DBs)
2. Tricep press (overhead tricep extension/French press) (one 25# DB)
3. Triple press shoulders (start w/ both DBs at shoulders, palms facing each other, push one DB overhead, push the other DB overhead, lower both back to start at the same time) (18# DBs)
4. Push press (start w/ DBs at shoulders, squat and at top of squat do a double arm overhead press) (16.5# DBs)
5. Underhand row (bent over row w/ palms facing forward, alternate arms) (25# DBs)
6. Bicep rotation (start in hammer curl, raising DBs until the are at shoulders, when you lower DBs open arms out to sides with palms facing ceiling, reverse motion back to start) (15# DBs)
7. Squat, curl & press (stand w/ DBs at sides, squat, at top of squat do a double arm hammer curl into an overhead press) (16.5# DBs)
8. Bicep burn out (fast alternating bicep curls with a light DB) (6# DBs)
9. Inchworm & hop (stand at end of mat, hinge forward and walk hands out to plank, do one push up, walk hands back to feet, stand and jump, raising arms overhead)
10. Carry lunges (holding one DB in both hands overhead the entire interval, do walking lunges–two steps forward the length of your mat then turn and repeat) (one 15# DB)
11. Squat & deadlift (holding one heavy DB in both hands, do one deadlift then curl DB up to chest and do one squat) (one 30# DB)
12. Kneeling press (in kneeling lunge, do a single arm overhead shoulder press, other arm is extended out straight to side and held there entire interval) (one 16.5# DB)
13. Wood chopper (still in kneeling lunge, holding a DB in each hand and pressed together, raise DBs to ceiling over one shoulder and chop/lower DBs down across body to opposite hip) (one 16.5# DB)
14. Repeat #12 & 13 on other side of body
15. Stand ups (start in high kneeling on mat with DBs held at shoulders, step forward into kneeling lunge with one foot, step the other foot forward so you are in squat, straighten/stand, then lower back into squat and step one foot back into kneeling lunge then step other foot back so you are back in starting position of high kneeling, alternate lead leg) (15# DBs)
16. Hi-lo swing (hold one DB in both hands, squat while swinging DB between legs to forehead level (arms are straight), stand and swing DB overhead) (one 16.5# DB)
17. 30 second rest
18. Curl, press & twist (stand w/ DBs at sides, do a hammer curl and when DBs are at shoulder level do a double arm overhead press while also twisting torso to one side, alternate sides when doing overhead press) (13# Dbs)
19. Arnold press (16.5# DBs)
20. High pulls (start an upright row, when DBs are at shoulder level flip hands/DBs up so arms are in goalpost) (13# DBs)
21. Deadlift, lunge & curl (one deadlift + one reverse lunge w/ a double arm hammer curl, alternate legs when lunging) (16.5# DBs)
22. Pop lunges (hop back into reverse lunge then hop feet together, alternate sides when lunging)
23. Plank pass thru (in straight arm plank with one DB on floor outside of one hand, reach under body with other hand, grab DB and pull it under body to other side, set DB on floor, alternate sides) (one 20# DB)
24. Star fish (lay on stomach, arms extended in front of you, raise arms/chest and legs off floor, hold isometrically while opening straight arms to side and bringing them down to hips while also opening legs)
25. Walking plank (alternate straight arm plank w/ forearm plank)
26. Push back push up (do one push up then push glutes back to heels keeping knees elevated)
27. Bike lock (lay on back w/ hands behind head, bring one knee into chest, lifting shoulders in a crunch, bring opposite elbow to knee and hold in this position the entire interval, other leg is extended straight, raise and lower straight leg–from ceiling to a few inches off the floor)
28. Repeat #27 on other side of body
29. Bicycle crunch
30. In & out squats (holding one DB goblet style, do step out squats: one narrow squat + step out into a wider squat + one narrow squat + step out to wider squat on other side) (one 30# DB)
31. Tick tock lunge (holding one DB at one shoulder, do a forward lunge into a reverse lunge with same leg) (one 20# DB)
32. Repeat #31 on other leg
33. Wall sit (hold wall squat isometrically entire interval)
34. Squat & hop (hold one DB on both hands by end/bell, squat and place DB on floor, release DB and jump, land in squat, grasp DB again and stand) (one 40# DB)

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