Description
💪 No Repeat Weighted Strength Workout | Full Body Strength, Cardio & Mobility | BodyFit By Amy
This no-repeat weighted strength workout takes your entire body through two quick circuits using dumbbells and kettlebells — total-body strength, cardio, mobility, and core, all without repeating any exercises. You'll get matching movement patterns on each side, but every single exercise is different!
Use whatever weights you have available — dumbbells, kettlebells, or a mix — with modifications provided throughout so you can work at your level!
✅ Total body: glutes, hamstrings, back, shoulders, biceps, triceps, chest & core
✅ No Repeat format — movement patterns repeat side to side, but no exercise repeats
✅ Isolate → Isolate → Combine — each pair of exercises done alone, then together for the burn
✅ Works with dumbbells, kettlebells, or both — swap and modify as needed
✅ 2 quick circuits + a bonus finisher swing
✅ Cardio + strength + mobility in every round
✅ Bench optional — full floor modifications provided
➡️ THE NO REPEAT METHOD:
Each exercise is done on its own first, then paired with a second exercise and combined:
🔵 40 sec — Exercise One (back to basics, build the strength)
🔵 40 sec — Exercise Two (back to basics, build the strength)
🔥 30 sec — Combined (heart rate up, metabolic conditioning)
Same movement patterns, never the same exercise twice. Short, efficient, and effective!
➡️ WORKOUT STRUCTURE
2 Circuits + Bonus Finisher
Circuit 1 (Right Side, Left Side + Core):
Reverse Lunge → Staggered Row → Lunge + Row Combo (Right)
Reverse Lunge → Staggered Row → Lunge + Row Combo (Left)
Standing Crunch Press → Alternating Chop → Combo (Right & Left)
Deadlift (40 sec) → Kettlebell Swing (30 sec)
Deadlift or Swing (30 sec) → Power Swing (30 sec)
Circuit 2 (Squat, Curl, Triceps & Step Up):
Plié Squat → Bicep Curl → Plié Squat + Curl Combo
Lying Triceps Extension → Butterfly Toe Tap → Triceps + Toe Tap Combo
Step Up or Reverse Lunge → Elevated Push Up → Step Up/Lunge + Push Up Combo
FINISHER: Bonus Handoff Swing
➡️ TIMESTAMPS
0:00 Intro
0:33 Warm Up
3:38 Circuit 1
17:02 Circuit 2
27:40 Bonus Move
29:19 Cool Down & Stretch
➡️ MORE WORKOUTS YOU'LL LOVE
🔥 Extra Warm-Up: https://youtu.be/ZUDCMPzl738
❄️ Extended Cool Down: https://youtu.be/lQZQC1M4l1E
🧘 Deep Stretching: https://youtu.be/olB1GjAJ4eI
🍏 Join the BodyFit Athletic Club (BAC) for motivation, accountability, nutrition guidance & direct support from Amy: https://bit.ly/3Wcj27C
🗓 Get FREE workout plans + a monthly calendar delivered to your inbox: https://bit.ly/3MOgwPS
🛍️ GEAR & DISCOUNTS
🔹 Dumbbells & Kettlebells → https://frenchfitness.pxf.io/19XJ6D | Code: BODYFITBYAMY (5% off)
🔹 TRX → https://bit.ly/3MR86sB | Code: BODYFITBYAMY (15% off)
🔹 Gorilla Mats → https://gorillamats.com?aff=36 | Code: AMY10 (10% off)
🔹 Hope Fitness Gear → https://bit.ly/3VciosH | Code: BODYFIT20 (20% off)
🔹 Amazon Storefront → https://www.amazon.com/shop/bodyfitbyamy
📱 Follow Along:
🌐 Website: https://www.bodyfitbyamy.com
📸 Instagram: https://www.instagram.com/bodyfitbyamy
👍 Facebook: https://www.facebook.com/bodyfitbyamy
💬 FREE Facebook Community: https://www.facebook.com/groups/showupandkeepmoving
Thanks for showing up today — great job, everybody! 💪
— Amy
⚠️ DISCLAIMER: Consult your physician before beginning any exercise program. Stop immediately if you feel faint, dizzy, or experience discomfort. You participate at your own risk.
#WeightedStrengthWorkout #NoRepeatWorkout #BodyFitByAmy