1 Hour NO REPEATS // Full Body Workout

1 Hour No Repeats // Full Body Workout is a cardio + strength workout from Heather Robertson. This was a great workout and Heather works your entire body pretty evenly. For an hour long workout though, the only muscle groups that got worked thoroughly is the lower body. But all of the muscles in the upper body were hit. Though I didn’t break it down as such, this workout is set up in circuits. The first circuit (and first 3rd of the workout), focuses on the lower body. The second circuit focuses on the upper body, but because compound/4 limb moves are used you will also get lower body work (and core work). And the 3rd and final circuit is cardio and standing core work but again, because you do compound movements both your upper and your lower body will get some work. And cardio intervals are interspersed throughout the first 2 circuits–more in lower body circuit than the upper body circuit and the most in the cardio/standing core circuit. This was a fun and effective total body workout. One thing I really appreciated about this workout was the length of the warm up and the stretch. Heather really took the time to warm you up thoroughly then stretch you out nicely.

The exercises are 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 the next exercise.

1 Hour No Repeats // Full Body Workout is 59:57 minutes; 5 minute warm up and 5:15 minute stretch. Equipment: dumbbells, a yoga block or a step topper (for split lunges) and fitness mat. Heather is using 5, 10 and 15 pound dumbbells. The weights listed below are what I used. I also used a medium resistance band for #24 to give my back some extra work.

  1. Goblet squat (one 50# DB)
  2. Tick tock lunge (alternate one front lunge with one reverse lunge, stepping forward and back with same leg) (one 20# DB)
  3. Repeat #2 on other side of body
  4. In & out hops (squat jacks, jump from narrow squat to sumo squat)
  5. Glute bridge (lay on mat, knees bent and feet on mat close to glutes, one heavy DB on hips, raise and lower hips) (one 45# DB)
  6. Single leg bridge (same position as #5 but raise one leg and keep it raised throughout interval while raising and lowering hips) (one 45# DB)
  7. Repeat #6 on other leg
  8. Speed skater (alternating lateral skaters)
  9. Sumo squat (one 60# DB)
  10. Split lunge (stationary lunges, back leg is elevated on yoga block, holding one DB in same side hand as front leg) (one 25# DB)
  11. Repeat #10 on other side of body
  12. Pop lunges (hop back into reverse lunge then hop feet together, alternate sides when lunging)
  13. Curtsy lunge (stationary curtsy/cross-back lunge, holding one DB at shoulder of working leg) (one 25# DB)
  14. Repeat #13 on other side of body
  15. Deadlifts (40# DBs)
  16. High knee runs
  17. 30 second rest
  18. Kneel, curl & press (in kneeling lunge, do one single arm hammer curl into an overhead shoulder press) (one 18# DB)
  19. Repeat #18 on other side of body
  20. Skull crusher (lay on back, knees raised and bent at 90 degrees, arms are raised to ceiling holding a DB in each hand, bend elbows bringing DBs behind head then return to start) (13# DBs)
  21. Plank taps (in straight arm plank, alternate tapping one hand to opposite shoulder)
  22. Chest flys (20# DBs)
  23. Diamond push ups (tricep push ups, hands are together under chest with thumb and pointer finger together forming a diamond)
  24. Super V squeeze (lay on stomach with arms extended in front of you, raise arms and legs in superman, hold and pull elbows behind back, push arms in front of you again then lower hands/legs) (I used a medium resistance band)
  25. Inchworm jack (stand at one end of mat, hinge forward and walk hands out to plank, do one plank jack, walk hands back to feet, stand and do one jumping jack)
  26. Row combo (hold one DB in one hand, other hand is behind back, hinge forward and do one single arm back row, straighten and do one single arm upright row) (one 15# DB)
  27. Repeat #26 on other side of body
  28. Overhead press (overhead tricep extension/French press) (one 25# DB)
  29. Bicep burn out (fast alternating bicep curls with light DBs) (5# DBs)
  30. Side & front raise (alternating straight arm front raises, one rep each arm + one double straight arm lateral raise) (9# DBs)
  31. Lunge & lift (stationary lunges with a single arm straight arm front raise–same arm as front leg does the front raise, hold the DB hammer style) (one 8# DB)
  32. Repeat #31 on other side of body
  33. Deadlift & jack (hold one DB in both hands, legs are close together, hinge forward into deadlift reaching DB toward feet then straighten and do one jumping jack, pushing DB overhead) (one 10# DB)
  34. 30 second rest
  35. Butt kick runs
  36. Side bend (hold one DB in one hand, other hand is behind head, do side bends, leaning torso toward DB side) (one 20# DB)
  37. Repeat #36 on other side of body
  38. Lunge & twist (hold one DB in both hands, do alternating reverse lunges, at bottom of lunge, twist DB/torso toward front leg) (one 20# DB)
  39. High knee twist (hold one DB in both hands, do alternating knee raises, twist torso toward knee as it raises, bring DB down to hip) (one 10# DB)
  40. Plank reach through (hold side elbow plank, reach top arm to ceiling then bring it down, reaching it under waist)
  41. Repeat #40 on other side of body
  42. Cross climbers (mountain climbers, angling knee toward opposite elbow under body)
  43. Crab dance (in crab, raise one leg to ceiling while reaching for toe with opposite hand, alternate sides)
  44. Kneeling halo (in high kneeling on mat, holding one DB in both hands, circle DB around head, alternate directions) (one 15# DB)
  45. Side lunge & twist (stand with hands behind head, lower into side lunge, push out of lunge while also raising knee, twist torso toward knee bringing elbow to knee as it raises)
  46. Repeat #45 on other side of body
  47. Shuffle & jack (lateral shuffle the length of your mat + one jumping jack)
  48. Hop overs (place one DB on mat and side leap over DB)
  49. Out & up jacks (jump upward, reaching arms overhead + jack the legs once while opening arms out to sides in a T)
  50. 1/2 burpee & clap (plank burpee with a clap overhead when stand jumping)

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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