45 Min - At Home BOOTY & ABS Workout - Dumbbells & Sliders
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- Опубліковано 9 лис 2024
- Join us for a killer workout to shape and strengthen your legs and abs! Grab some dumbbells and sliders as we work your entire lower body, with a focus on glutes and abs. Today we have 2 staple moves and shorter no repeat segments
Here is the breaks Down
Two Staple Moves - These moves are done for one Minute Each
Romanian Deadlifts
Reverse Curls
Part 1- All moves performed on both sides for 15 reps
Staggered Squat to Side Bend
Staggered Squat to reverse lunge
Pulsing Lunges
REPEAT THE STAPLE MOVES
Part 2 - All Moves performed on both side for 15 reps
Sliding Reverse Lunge
Sliding Side Lunge
Body Saw
Slider passthrough
REPEAT THE STAPLE MOVES
Bonus Glute Bridge Segment
Each move performed for 30 secons
If you don't have sliders or gliders for a workout, you can use towels or washcloths on hardwood or tile floors, paper plates or plastic lids on carpeted floors, socks for sliding on smooth surfaces, plastic bags under your hands or feet, furniture sliders, or a yoga mat for added control. These household items can effectively replace sliders in your routine.
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Disclaimer:
CDornerFitness LLC strongly recommends that you consult with your physician before beginning any online exercise program.
You should be in good physical and mental condition to participate in the exercises provided. Not all exercises or movements are suitable for everyone. If you experience pain, discomfort, dizziness, or any other symptoms while exercising, stop immediately and consult your healthcare provider.Please be aware that there is an inherent risk associated with any exercise activity, and there may be a risk of injury. By engaging in the online exercise programs provided by CDornerFitness LLC, you confirm that you are participating voluntarily, assume all risks of injury to yourself, and agree to release and discharge CDornerFitness LLC and its representatives from any and all claims or causes of action, known or unknown, specifically arising out of CDornerFitness LLC's negligence.
Always warm up before beginning any workout and make sure to cool down afterward. If any movement or instruction feels unsafe or uncomfortable, please modify it to suit your level or choose not to participate in that particular activity.
It's essential to listen to your body and work at your own pace. Remember, safety first.
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POUNDS TO KG CONVERSIONS
5lb - 2.5kg
8lb - 3.5kg
10lb - 4.5kg
12lb - 5.5kg
15lb - 7.0kg
17lb- 7.5 kg
20lb - 9.0kg
25 lb - 11.5 kg
30lb - 13.5 kg
35 lb - 16.0 kg
40 lb - 18.0 kg
Legs are shaking, thank you! Great sweaty workout!
🎉🎉🎉🎉HAPPY, HAPPY BIRTHDAY, BEAUTIFUL CHRIS!!!!!!!🎉🎉🎉🎉🎉
This was a doozy! Loved every minute!
So so good. Your the very best Chris. Thank you!!!!
Ahhhh Louie! What a great distraction! Cuteness overload!! Thank you for a fabulous workout 🤩
Another great workout! ❤ this one. Thanks for this!
Great work out ❤ Happy birthday late 🎉🎉
Fantastic workout! I also love heavy deadlifts, so loved that that was one of the staples. 💗 Having no repeats on the other moves was nice. Legs are definitely feeling it. Thank you!
This was definitely a killer leg day!!! I am so glad you had a great birthday!! You deserve it!!!! Thanks again for always motivating us and helping us achieve our fitness goals!! You rock!!!!
Great combo❤
To do the reverse curls with your arms closer to the body was a great tip cos I was also feeling like I was tensing my arms 👍
Great workout, Chris! Thanks!
Thanks Chris- great lower body burn
I really liked the staple moves in this one. The workout was tough but fun . Thank you !
welcome back Chris....I loved the live booty and abs today. Thank you for a terrific workout and entertainment compliments of the joyful Louie.
Legs and booty definitely felt it, thank you!❤
What a great burn 🔥 today! Sliders making things more intense as always, but that's good. That finisher at the end whew.. it was a challenge, but a good one❤
Thanks for all the nice birthday wishes today. After this tough one, I had a wonderful massage. Now I feel 50, not 78, thanks to our friend Chris.
Happy birthday! Love ya Woman!
🎂🎊Happy Birthday Sharon 🎉🍾
Happy birthday!
@SharonSlinglend happy 😊 Birthday 🎂
Happy birthday Sharon! Have a wonderful day.
Great lower body & ab workout. Surprisingly I made it through all the reverse curl moves without the slider falling. Sounds like you had a great birthday weekend in Boston enjoying Metallica !
Great, strong booty and abs workout. Bumped up my weights, woot woot! Thank you for getting me stronger!
Love Louie! Thanks for the workout Chris ❤
it was a hell workout 🔥🔥 really awesome ❤ thank you Chris
Happy Belated Birthday!🎉
This was truly a booty workout. Man, that was crushing on the bum ... the bum is tight. Nice. Thanks and welcome back to live
Hi from the after party. Body saw was straight out of the "evil workout lab" Thank you for keeping things fresh and interesting.
Good to see you back and to hear your fun stories. Great workout today, those gliders always add a little something "special" to the workout, so I may be feeling that later! Thanks!
Wow.. I loved the work out today. Had a baby last year, so slowly strengthening my core, those reverse crunches were tough, but in a good way!! 😅
I was happy I could be live with you on your first day back! Anytime there are gliders in the description I know it’s gonna be “special”. 😂 Everytime you give us a form cue I check myself and I’m like how does she always know my form is off?? So glad you do this. Great lower body class!! ❤
GREAT TO HAVE YOU BACK CHRIS.I REALLY REALLY LOVED TODAYS WORKOUT.MY WHOLE BODY FELT LIKE IT WAS ON FIRE.BUT IT WAS AN AWESOME AMAZING WORKOUT.I WORKED SO SO HARD I REALLY GOT A GREAT SWEAT ON TODAY.AND I REALLY LOVED USING MY MIX OF DUMBELK WEIGHTS.AND ADDING SLIDERS IN .WOW! .WHAT A WORKOUT TODAY.I GAVE IT MY VERY BEST EFFORT .AND I WORKED TO MY VERY VERY BEST.I REALLY PUSHED MYSELF SO HARD TODAY.THANK YOU SO SO MUCH CHRIS FOR THE WORKOUT TODAY.REALLY GREAT YOU HAD AN AMAZING BIRTHDAY CHRIS.AND REALLY GREAT TO SEE LOUIE DOG AS WELL. .HES SO FUN .AND CUTE.FROM DANIEL
Happy belated Sharon! A great workout for the lower body.. Loved the rep count too! Morning after party fun and so glad to see you back Chris! I am so glad you had a great birthday! Penny and I were working that booty this morning!
Welcome back hope you had a great time. Shout out to my fellow Sharon on your birthday have a great one.
Happy belated birthday Chris. Looks like you had a great weekend. Thank you so much for all of your incredible workouts. Loved this one so much!
I felt this one!👍 The squat to lunge....hoowee! I took extra time to stretch after the class 🤗
Happy Belated Birthday!🎈It looked like, and sounds like, you had a great weekend and time off🎉 Well deserved! Thank you for a great class :)
Happy birthday 🎉❤❤❤
I have no issues starting the tracker on my watch, but lately I keep forgetting to stop it at the end of the workout! 4 hours later I look and realize it is still going 😂. Glad you had a rocking happy birthday, and so glad you are back live! 🎊 🎉. This was an awesome leg, booty, and ab burner!! Thanks, Chris!❤
Venessa is 💯… my workout clothes and runners are on, therefore that walk down the stairs to the basement counts and you better believe my watch is on! 😼. Great class as always… thanks so much for always keeping us laughing and moving Chris!
Oh yeah babe!! This was🌶️ 🥵 loved the staples, if my glider fell off I rewound & started the reverse crunches over again 😅
Thanks Chris, missed you, but took advantage of going through your playlist to see what I missed 🙏❤️
Wow, that was challenging from start to finish but YES, I got each rep/movement done--which is always the BEST feeling! Loved and hated the glider plank move. 😂
I used paper plates but I will order gliders TONIGHT.
I meant to order when we used them the last time--and before this class after reading the description over the weekend but it slipped my mind until today. Thank you!! ❤❤❤
I loved the gliders - I was wondering, when you would use these again, as they make you move and train totally different - and of course, they fell off and hit my facen when I was not concentrating well enough 😤 thanks for antoher great work out!
When I saw this workout involved sliders (cue the whinny voice), I thought I still can’t find my sliders and my knee has been giving me trouble, I should find a different lower body…. But. I decided to grab a plastic lid and do what I could, modify when needed. So glad I stuck with this one, I learned some things! First was in the standing glider moves, I appreciate Chris’ suggestion to do these without holding weights, I did, that really helped me focus on correct form (although, thanks to CDorner workouts, I am able to do 15-20 lbs. for lower body). In holding no weigh for today’s glider moves, I discovered that I really needed to concentrate on keeping my upper body from leaning left or right and just keeping straight over my hips, back straight, of course. I also appreciated when someone in the live workout commented that, when doing reverse curls, her shoulders get tight, I do the same! Thank you for helping me sort that out too!
Awesome job Kathy. I'm also a big fan of cdornerfitness......but gliders.....not so much🙄🤪. But I pushed through and loved the feeling of toasted buns at the end.🤣
@@lesliewhiteman9562 thank you and a great job to you too for doing the glider workout today!
@@kathynitsche5786 I’m up to 25s with dead lifts but when it comes to the gliders I’m at no weight. No shame in that game. I know I need to get my form right which thankfully Chris verbally keeps us intact. Good for you for paying attention to your limitations!
I was like oh I like the staples. This workout isn’t so bad and then came the body saw!!
Great leg and ab combo! Happy belated birthday! 🎂❤
Glutes and abs are a great combo! Stellar workout!
Obg maravilhosa ❤❤❤
I absolutely love your booty workouts! With an ab bonus! I just can’t to a reverse curl yet! Any suggestions! Welcome back! I hope your foot feels better!❤️💪🏻
Can you do them with your legs bent? The other option would be working on just doing pelvic tilts!
Really feel great after your Abs and Booty workout. Thank you Chris, Louie, and Kevin. Louie adds so much love to the day. Love that your sweet pups join us. 💕🐕🐕
yeahhhh....i am soo happy to See you live....i hope you had nice days....with metallica🤣🤣🤣this workout was amazing....today i loved really the gliders 😊❤thx dear chris, Kevin and lois 😊❤
Louie had me cracking up throughout the whole workout. Love him! He's a nut! 😂
Thanks, Chris, Kevin, and Louie. I loved using the sliders today, especially balancing on the feet for the reverse curl. I definitely felt the difference and I kept the slider in place 😊
This was a great workout, it had challenging moves and it was nice to use sliders. It was nice to have you back live Chris! I hope you enjoyed your time off! Thank you!
I ❤ Lewis!
What an awesome lower body and ab workout today! Happy belated birthday! I will catch up to you on the 17th. I’m glad you had a great time away and was live again today. Thank you!!
That felt like a Total Total body workout for me. My favorite move was holding the bridge with a 20lb weight for 30 seconds with scrunched up buns as I shook and shook. Haha. The release felt great. It’s so nice to have our birthday girl back for live!! 😘
Also Happy Birthday again! It's also my Grandson's 16th birthday today! I was only 37 when he was born and I have raised him ever since! 🎉🎉🎉🎉
I love this workout X one of my usual outbursts is when you say "Are you ready?" I say "No." But I do it anyway 😆
HAHAHAAH Love it!
🎉🎉🎉Just what I need to lift my butt back up after all of this weight loss it seems to have literally fallen flat, both of those lol😅
Good Morning Chris! It was good to have you back live. I'm glad you had an awesome time at the Metallica concert!! Missed your spunkiness!! 😊
Woohoo! Booty & legs (& core) trembled on this one . Really liked how u planned this one. So, are you 48 again?!?❤
Man - this was soooo terrific! I love the "staple moves" overall - and I especially loved these two. Dead lifts + lower abs = YAY. Like you don't realized how much we've done by the end - until you realized WOE! Look what I did!!!
Donna from Austin Afterparty here - just wanna say that I ALWAYS come away from your classes feeling like I got a great workout.....and I did! Thanks Chris! 🥰 ps Happy Belated Birthday wishes to Sharon - you go girl! If I missed your birthday Chris, Happy Birthday to you toooooo!
Ahhh I missed it! Happy belated birthday!!!! My daughter and I always love seeing Lou!
Love when you incorporate the gliders. Thanks, Chris!
Another great workout. Never boring, always challenging. I know I'll be feeling this one tomorrow. Thanks, Chris!
👏🏾👏🏾👏🏾
So good to be back live! Great lower body workout! Thank you!💕
Those glider moves were ewww so tough but sooo good! Thank you Chris! 🎉❤
This was a killer leg day for me! The sliders are my nemesis but I powered through! Thanks for another amazing workout!
Love your 45 Min - At Home Booty & Abs Workout - Dumbells & sliders it's a great workout and is a really fun one to do especially at home and the workouts are really good especially the abs and Dumbells it's a brilliant workout
OMG I was laughing so hard at no pants Joni. I love that you talk during the workout. It makes it so much more fun!
Loved the variations on some of the lower body lunges. Dead lifts are awesome as well, especially as a staple move! I was a hot mess afterwards, lol. Thanks again, Chris!
Omg!!! This was insanely challenging. I am super weak in my abs and low back, so I needed this! Started my workout trying a kickboxing workout, but I just couldn’t get into it, and decided I needed more strength training. All that to say, I love that you encourage and provide a variety in cardio, strength, flexibility, and mobility. Also, I don’t usually comment because I use the TV for my workouts and can’t. I swear I’m not a vampire. 😂
Awesome workout!! 2 day concert for a birthday weekend sounds amazing!!! Happy birthday beautiful!
This one kicked my butt... and my quads,hamstrings, abs, etc.
Wooo--a lovely leg burn. Thanks Chris!
I LOVE RDLs!! I liked keeping them as the staple because I feel like it gave me a chance to really work on my form. The heaviest I have is 25#...time to go up! Thanks Chris!!
I loved this especially the 30 secs bridge pose and doing it in slow motion Chris ❤
Did this one again - it's a favorite of mine. Thank you!
Another awesome workout. Perfect for strength and challenge. Thank you so much!
Louie missed you! He was too cute for words. The workout was great too. I need to modify for the next month or so and I was going to skip this, but so glad I didn't. While I did not use anything close to "heavy" weights I used very light weights or no weight and still had a great time moving my body. Thanks Chris
Hi back to Louie! Happy belated birthday Chris, sounds like you had a great day! Nice workout, I feel good after it. 🇨🇦
Thank you Chris… I am Happy to hear you had such a great Birthday 🎂
Good morning sunshine ❤❤❤ thank you so much
Woooo and today I started with this pearl of a workout 🙌✨👏👏🤩💚💛😘 thank you Chris
Whew! This was a super tough one for me today! I took a couple of weeks off since I had a small back injury and just joined back this week using super light weights and no weights at times if I needed it. But this workout, I was cussing! I laughed when you said you couldn't hear us saying negative things because that's exactly what I was doing haha. Thank you for this workout! I'm proud to have finished it today regardless of it being a struggle at times! Also, so glad you got to see Metallica and I loved hearing the stories!
Great leg workout! Happy happy belated birthday, Chris- sounds like it was a good one!🥳
It was a killer one. Thanks Chris!
Happy belated birthday! My glutes were on fire! Used some paper plates in place of gliders but it totally worked. 💪
thanks, this was a good wy to start the weekend!!
Aside from all the reverse curls, my abs are aching from watching Lou’s friskiness and laughing about no pants Joanie. Great workout too 🤣🤣😀😀
I was nervous with this. But I enjoyed. I used an old face cloth instead of sliders. Loved it. Thanks Chris )and of course Louie for putting on the cute). 🥰🐕. Xx ❤🇬🇧
Thanks so much for the workout! 🙂
Great workout 🎉🎉🎉🎉 i liked the sliders 😅😊
This was tough! Did it though. Thank you xx ❤
Loved this one! Thank you!
Great workout !
No pants Joni! 🤣
Gracias!!!! presente en el after party! 👋
I love that u were in MA where I am from. Been at Gillette many times & know where Sharon is! Also, great workout!
Booty poppin' Thanks, Chris!!
Wait, Metallica was in Foxboro, not Boston? You were TEN MINUTES from me! I take my son to the Sharon library all the time. Coulda met you for breakfast :-) Confession: I have two indoor/outdoor cats and they kill mice and voles almost every night, so I'm not a perfect vegan. Loved all the variety in that class, the timing, the format, the moves, the equipment. When 2025 rolls around, I wlil have been with you almost 5 years and still no boredom!!