1 Hour Full Body Workout (NO REPEATS) | Strength, Cardio & Conditioning | Dumbbells

Welcome to your 1-hour full body workout challenge!

We’re hitting over 60 unique exercises, no repeats — targeting strength, core, and conditioning using just dumbbells and bodyweight.

This session is designed to push you from head to toe with nonstop variety. No boredom. No excuses. Just results.

Get ready to challenge your body and mind — and feel stronger with every rep. 💪

🏋️‍♂️ WORKOUT STRUCTURE:
Full Body Strength
66 Exercises
No Repeat
30 sec work / 20 sec rest
Dumbbells + Bodyweight

⏱ TIMESTAMPS:
00:00 Intro
00:28 Warm-Up
04:08 Bodyweight Squat
05:00 Bodyweight Reverse Lunges
05:52 Bodyweight Calf Raises
06:44 Push-Ups
07:36 Plank
08:28 Lateral Raises
09:20 Bicep Curls
10:12 Overhead Tricep Extension – Right
11:04 Overhead Tricep Extension – Left
11:56 Half Kneeling Single Arm Press – Right
12:48 Half Kneeling Single Arm Press – Left
13:40 Rows
14:32 Chest Flyes
15:24 Pullover
16:16 Knee High Crunch
17:08 Squats
18:00 Calf Raises
18:52 Single Arm Row – Right
19:44 Single Arm Row – Left
20:36 Chest Press
21:28 Diamond Press
22:20 Glute Bridges
23:12 Goblet Press
24:04 Hammer Curls
24:56 Single DB Front Raise
25:48 Overhead Triceps Extension
26:40 Single Arm Press – Right
27:32 Single Arm Press – Left
28:24 Reverse Lunge – Left
29:16 Reverse Lunge – Right
30:08 Cross-Body Curls
31:00 Tricep Kickbacks – Left
31:52 Tricep Kickbacks – Right
32:44 Arnold Press
33:36 Steering Wheel
34:28 Goblet Press
35:20 Dumbbell Swing
36:12 Sumo Squat
37:04 Mountain Climbers
37:56 Side Plank – Right
38:48 Side Plank – Left
39:40 Front to Lateral Raise
40:32 Zottman Curl
41:24 Low Chest Flyes
42:16 Romanian Deadlift
43:08 Donkey Kicks
44:00 Donkey Kicks
44:52 Dead Bug
45:44 Plank Pull Through
46:36 Glute Bridge Press
47:28 Alt Chest Press
48:20 Renegade Rows
49:12 Curtsy Lunges – Left
50:04 Curtsy Lunges – Right
50:56 Single Bicep Curl to Press – Right
51:48 Single Bicep Curl to Press – Left
52:40 Dumbbell Snatch – Right
53:32 Dumbbell Snatch – Left
54:24 Standing Rear Fly
55:16 Press Hold March
56:08 Squat to Calf Raise
57:00 Alt Toe Touch Crunch
57:52 Rope Pull
58:44 Leg Raises
59:36 Oblique Crunch – Left
60:28 Oblique Crunch – Right
59:36 Oblique Crunch – Left
01:00:28 Oblique Crunch – Right
01:01:20 Bicep Curl to Arnold Press
01:02:12 Squat to Press
01:03:12 Cool Down

✅ TIPS FOR SUCCESS:
Focus on form, not speed
Use a challenging but manageable weight
Modify when needed — this is your workout!
Stay consistent and the results will come