1 HOUR FULL BODY WORKOUT | Strength Training and Cardio for Fat Loss
ฝัง
- เผยแพร่เมื่อ 19 ธ.ค. 2024
- Burn fat and build muscle in this power-packed, hour-long workout. Get ready to challenge your strength and endurance while hitting all the major muscle groups for serious results.
I used a bench + a set of 6kg/13 lbs + 8kg/17.5 lbs + 10kg/22 lbs + 15kg/33 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
Complete 2 rounds of each superset of movements 45 secs work/15 secs rest. Complete the no repeat finisher 30 seconds work/10 seconds rest
__________________________________
Superset 1
1️⃣Sumo Deadlift | 10kg/22 lbs
1️⃣Alt Shoulder Press | 8kg/17.5 lbs
.
Superset 2
2️⃣Chest Press | 10kg/22 lbs
2️⃣DB Bench Squat Jumps | 6kg/13 lbs
.
Superset 3
3️⃣Alt Bench Row | 10kg/22 lbs
3️⃣Step Ups with Knee Drive | 8kg/17.5 lbs
.
Superset 4
4️⃣Heels Elevated Goblet Squat | 10kg/22 lbs
4️⃣DB Toe Taps | 10kg/22 lbs
.
Superset 5
5️⃣Skull Crusher | 6kg/13 lbs
5️⃣Pausing DB Mt Climbers | 6kg/13 lbs
.
Superset 6
6️⃣Devils Press | 8kg/17.5 lbs
6️⃣Anchored Hip Lift to Leg Lower | 8kg/17.5 lb
.
Superset 7
1️⃣Alt Kickstand Deadlift | 10kg/22 lbs
1️⃣DB Jack Press | 6kg/13 lbs
.
Superset 8
2️⃣Thrusters | 6kg/13 lb
2️⃣DB Fast Feet | 6kg/13 lbs
.
Superset 9
3️⃣Chest Fly | 6kg/13 lbs
3️⃣Bench Hop Overs
.
Superset 10
4️⃣Hip Thrust | 15kg/33 lb
4️⃣DB Swings | 10kg/22 lbs
.
Superset 11
5️⃣DB Wide to Close Grip Curls | 6kg/13 lbs
5️⃣High Knee Run
.
Superset 12
6️⃣DB Frog Pumps | 15kg/33 lbs
6️⃣DB Get Ups | 8kg/17.5 lbs
.
Finisher 30 secs work/10 secs rest
1️⃣Skier Hop
2️⃣Clap Kicks
3️⃣Drop Squat Double Bounce
4️⃣Standing X Body Crunch
5️⃣High Knee Punches
6️⃣Bicycle Crunch
7️⃣Butterfly Situps
8️⃣Plank Hops
*Workout Complete 🔥Burn 537 Calories
**Total calories burned will vary depending on your body composition, workout intensity, and fitness level.
Like the music? Find my playlist with the music I've used here:
share.epidemic...
And, if you sign up to Epidemic Sound through the playlist link, you'll get 7 days for free!
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Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means that I may earn a commission when you purchase products through the links on this site, at no additional cost to you.
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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk
Thank You For Following Along
Penny xo
How did you feel after this Power Hour? 💪 Let me know in the comments! Don’t forget to hit that thumbs up if you loved the workout, and make sure to subscribe for more full body routines! Keep pushing, and I’ll see you in the next one!
Finally!! 1 hour work out 😂
Feeling Finished 🫠 after this workout
My ideal workout time would be 50 minutes to one hour. I love this 1-hour workout especially because of the supersets. Thank you!
Penny!! Thank you so much for this workout!! I’ve been alternating longer ones with shorter ones (loving your Split series from the Garage Fitness Girl Lifts Channel) and have been getting stronger and more toned by the day!
I really enjoy them and look forward to every video you post♥️🌹I don’t know what I’d do without your workouts!!
Ever so grateful to you my dear 🌹
Penny I LOVE your workouts.I have been doing them for awhile and have noticed a strength increase. I love 40 minutes, not too short and not too long.
Woohoo!! Love hearing that!! 40 minutes is my ideal time too 😅
Wow!! It was a good one! My ideal time for a workout is between 40-60 minutes! Thank you Penny!! I burned 600 calories!!!
One hour of pure happiness, power, fun and sweat 😅🎉❤ Thank you so much, Dear Penny, cannot wait to smash this workout, and I know that I WILL LOVE IT ❤❤❤❤❤
I hope you do!! Let me know how you go 🙌
Absolutamente increíble 👏👏👏👏👏👏👏👏
Awesome work, Penny!! Thanks!!!!
Can’t wait to do to do this! I’ve been back at your workouts especially no repeat 1 hr. Please please do 1 hr no repeats
November 💪🔥
This was super awesome absolutely loved the Power hour .These longer sessions really pushes the endurance levels 💪💪Thanks Penny
Love the longer workouts! Thank you
Glad you like them!
Amazing workout ! This is my kind and length of workout! Thank you Penny…! Hoping to have more of this ! ♥️💪
So glad you enjoyed it!!!
Loved this hour long workout! Thank you for all the awesome work you do!
I’ve been saving this workout for a weekend date when I have more time, loved it and the time went super quickly. My fav work out time is 40 mins with minimal breaks, perfect start to the day 💪
Yes!!! 40 minutes for me too!! Have you tried my latest 40 minutes to Strong workout on my Garage Fitness Girl Lifts channel?
I love 1 hour workouts !!!!🤩
This was awesome!!! Love your power hour workouts.
Glad you like them! Thank you so much for following along!
Penny, This workout made me sweaty and breathless! Thank you so much!
Finally one hour workout! I have waited for so looong
Hope you enjoyed it!
Great work out. I prefer the hour work outs. Thank you so much!!!
I love your workouts Penny! Thank you ❤️
I love power hours most ! Thank you for this sweaty , burning workout. I di it 💪🏻. Greetings from Germany!
Perfect for a garage workout on a cold rainy day! ❤loved it!
That was absolutely a killer workout!!!! Loooooved it!!!
Penny!!!! 60 minutes workout, so appreciated for me, great!!!!
You're so welcome!
Going into my FAV WORKOUTS folder ! So good ! Loved the mix of cardio and strength
YAY!!! Love hearing that 🙏🙏
I was terrified of this at first and almost did not save it. So glad I did!! Best format and time ever. More of this any day!
I felt fabulous! Thank you for another challenging workout!
I know I always say the same, but really this one was smashing, SO GOOD! Mon-Fri I only have time for 30-40 min., but 1-hour workouts are perfect for the weekend! Thank you Penny!
It’s okay Liz, I totally love hearing that 😆 So happy you enjoyed it 🙏🙏🙏
I feel great.....cheia de energia 💪💪💪🏋♀️🏋♀️🏋♀️. Obrigada
Thank you so much, Penny, for this very pleasant workout! I loved the supersets! I always like your workouts: I have no favorite time...👍👍🌻🌻
Great workout. Appreciate the modified versions greatly. Thank you 😊
That was definitely a challenging power hour! The exercises kept me very engaged so the time passed by very quickly. Thank you Penny ❤
Wonderful! Love when that happens 🙌
Penny loved the 60 min power workout differs started to slow down around 30mins but got through it thank you x
1 hour once a week I like to fit in when I can. Otherwise 40-45 min is my ideal. Another good mix and so challenging. Thanks Penny!
😅😅
Penny I absolutely loved this workout! I have truly enjoyed your 30 minute workouts as well. It’s nice to have a 45-60 minute workout every once in a while to make sure I keep up my stamina.👍 I always enjoy working cardio with weights, you are so motivating and your music is outstanding👌 thank you so much for all the workouts you post!!!
This was absolutely fantastic. Thank you so much Penny for a challenge power-hour. ❤
You're so welcome! Glad you enjoyed it!
I absolutely loved this workout! It was challenging and it was an hour which I prefer and need! 💪🏼🔥🏋🏼♀️
Perfect!!! So glad you had a great workout! Thanks for letting me know 🥰
My ideal workout time is 1 hour, and I'm doing this workout tomorrow!
I get so excited when I see a power hour! Love the longer workouts, this one included! Thank you Penny!❤❤❤❤
Yay! Loved this long one., Penny. So grateful!
Thank you!! Glad you enjoyed it ❤️
Awesome workout Penny🎉! My ideal workout time is 45 minutes with warm-up and cool-down included😊.
Loved the power hour. Thank you so much❤
I feel so much better after this 1-hour workout, love the length! (But I often only have time for 30-40 minutes). Thank you Penny, you've been a lifeline for me for the past four years! ❤❤❤
Wow great workout!❤ Love it! Thank you 😊 🙏
This was perfect! Thanks Penny, you never disappoint💪🏽
Penny, this Is the best workout I've ever done!Thank you from the bottom of my heart for it! Awesom 💪❤️💥
Another AMAZING workout!!!
🎉🎉🎉🎉 thank You for this Best workout ❤
You're so welcome!
My ideal time is anything beyond 45 min. Just loved loved this workout Penny! Very challenging and very satisfying ❤
LOVEE these typa format
What a great and powerful workout. It took me
98 minutes to complete it lol 😝 I was stopping to check on my food because I was cooking and I was trying gather my weights before the next set starts and I never get it on time so I hit pause until I got them together.
I also repeated some parts of the workouts after I realized my Apple Watch was on pause. 😅
I burned 921 calories
It doesn’t matter if the workout is 30 or a I hr workout as long as it’s an effective workout. Thank you Penny
Loved, loved, loved this intense workout !! 😅 thank you so much a Penny !! ❤
Haven’t done this long of a workout in a while and I don’t mind it every now and then. Did not feel like an hour it was so good! I loved the setup, you definitely will feel this one😅 thank you for always giving the best sweat sesh💪🏾
Agreed! Every now and then something longer is good! Thanks for the positive feedback Kimberly ❤️
Excellent long one 🦵💪😊👌💣💣. Thank you Penny 👏👏🙏 plus nice music 🎶 😊
Penny!!!! You're a beast💪💥 Those DB Get ups 🥵
I split it up into two, I prefer 30 minutes, but it was a FUN workout!!!
I love the 2 times through❣ and always love supersets!!
Thank you for a great workout💛
I did the whole thing again yesterday, it was great and 60 minutes is my goal!
Not done 1hr in a long time but this was really good. Sweat all over the place. Love the combos ❤
Want more of this
My ideal workout time is 60 minutes!!!! More please!!!
i loved every minut of these workout thank you soo much❤
Super Penny !!!thanks 🫶🏻💪🏻💪🏻🔥🔥
Hi Penny, My ideal workout time is 30-40 minutes, but I still enjoyed this one great playlist and colors 👍
I love 1-hour workouts ❤❤❤
Saturday morning workout crushed 🎉😊, feeling great! I LOVE a sweaty 60-minutes workout, but it‘s also ok to combine two 30-minutes session. Thanks a lot for this energizing start into the day! Enjoy your weekend everyone 😎
Wow- i underestimated this workout. Fun but tough! Thx!
My ideal work out time is 1 hour and I did it today thank u so much I really love it .
I confess...I split it up... second half now but I do love hour long workouts❤❤❤great one penny and thank you😊
same 🙋♀
I'm excited to do this tomorrow ❤❤❤❤
Hope you have a great workout!
❤❤❤❤❤❤@@garagefitnessgirl
Honestly- I’m going to do half today, half tomorrow! Thanks for another great workout!! EDIT- I started superset 8 & decided to go for it and I finished the whole thing!I don’t usually have a full hour, but I decided to take advantage of it today :) I appreciated this great workout even though it wasn’t all “fun”……. ❤❤❤❤❤
I definitely would like a lot more of that.. it was all hard but great 💪🏼
Fantastic! Glad you enjoyed it 😅
I❤❤❤ your one hour work out it keep it coming thank you 🙏🏽
Awesome workout! Definitely, a butt kicker. Lol- I love the hour long workouts. I actually feel like I did something productive for the day.
This workout was a lot of fun, and I liked how you paired your exercises. Perfect! Thanks a bunch!
Penny, omg, I'm speechless, out of breath, this was a tough one but I loved every and each second, gracias desde una calurosa Argentina ❤
Great job. Thanks
Hi Penny, I ended up doing this one for the third time. I loved it even more this time than the last 2 times. It went so quickly. I thought my ideal workout time was 30-40 minutes, but this workout has quickly changed thar to 40-60 minutes 👍👍👍
That’s so awesome! I love hearing about which workouts people like to repeat! This is a great format and I’m glad you enjoyed it 😅
This was an awesome workout. Please let do more of 60 mins.
Thank you so much for letting me know ♥️
❤ this power hour Penny! I enjoy the hour, but I will take whatever you give me 💪🏽
Enjoyed the workout, it was sweaty and fun.my ideal workout is one hour and no repeat
Started panting after set 2 and haven't stopped yet. My ideal time depends on the exercises. Cardio- no more than 30 mins, strength-45/50 mins.
Yes this one is a real heart starter! I agree! Shorter cardio works for me too!
One hour is perfect!!!
Oh, it was time for this one 🔥
Thanks Penny. love it.❤❤
Glad to hear it 🙌
Great workout, thank you very much, time passed quickly. 1 hour I l like❤️❤️
Excellent!! Love hearing that 🙌
Thank you Penny 🙏🏼❤️👍💪
You’re welcome ☺️
Done and done ✅
Loved it
For me, ideal time is 50-60 min, so i often do 2 videos
This one was a gooooood one 🔥🥊
I loved one hour ❤ really enjoyed 😅
My favorite workout is +1h strength and conditioning with dumbbells or barbell. Sort of CrossFit workouts
Awesome!! Thank you for the feedback 🙌
Thank you Penny❤❤❤
That was 🔥🔥🔥.. I kept waiting for a drink break that never came ! 😂 love the 60 minute workouts for sure but my ideal workout time for a class on most days is about 45 minutes . I really like that you have killer classes of all lengths so no matter how much time you have you can still get in a great sweaty workout! 🏋️ thank you!
Thanks Laura! I totally agree! 40-45 minutes is perfect for me too 😅
Yeah ! Am virtually dead but super energized at the same time… great one ! ❤😊
Thank you Penny,woow, I’m sweating crazy huu 😅😅love the supersets format, I like the time somewhere between 45-60min, but be honest,it’s really depends on my mood 😜(menopause )this was absolutely awesome workout,you are amazing 🙏🤩🌻❤️
Loved this. Managed most of it. Hour is goood 😅xx
More hour workouts please🎉❤
Will do!!
Perfect!
More 60 minutes workout please! Could it be a no repeat one, please? Thank you!
MORE 1 HOUR WORKOUTS !!!!! ❤
Very nice workout, as all of your workouts, by the way. Answering your question, my ideal workout time is 60 minutes.
I loved, excelent 🎉🎉🎉
Muchas gracias,me he sentido genial después de esta clase,eres una crack, me gustan mucho tus clases❤
Very tried. Feel the burn 🔥🔥🔥😍😍😍
amo tus rutinas excelente workout a mis 54 anos sigo y no paro ...
Holy moly. Spectacular. 👏🏼👏🏼👍🏼🖐🏼😅😅