45 Min -TOTAL BODY BURN - Strength & Conditioning with Dumbbells & Bands
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- Опубліковано 19 вер 2024
- In today's workout, we'll focus on compound movements that activate multiple muscle groups simultaneously, combined with short rest intervals to keep your heart rate up. This full-body conditioning routine is designed to rev up your metabolism and maximize calorie burn. Grab your dumbbells and loop bands, follow along with the exercises, and give it your best effort to achieve great results!
The workout:
9 moves - Performed for 45 seconds each
3 rounds total
EQUIPMENT- Dumbbells and loop Bands
THE MOVES
1. Squat to curl and press
2. Push up with ham Curl
3. Reverse lunges with hammer curl banded
4. Curtsy Side Bends
5. Dead Row
6. Banded Sprinters
7. Banded Skull Crusher with leg lower
8. Pulse side to side Squat
9. Plank tap outs Banded
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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
OMG! That was so nice of anonymous to send a towel to me. And I loved the shout out. As Chris knew - I was unable to do the class live; but I just finished the after party! I so appreciate it! :). ❤❤❤❤. And the class was bad, but in a great way! Used the heavier of all the weights that I have!
You are so welcome
Thanks, Chris, for 3 full-body workouts this week.
Full body Friday!! It’s like the old days!! I had so much fun. I almost forgot we were working out. Thank you, Chris for your workout, for your friendship, for the laughs…amazing!! ❤❤😊😊
Doing a replay before I teach, forgot my bands for today (7/8,) class.
Another challenging full body workout! I loved that I could up the weights in round 2! Thanks for always challenging us to do better!❤️💪🏻
Thank you Chris and Amanda. This was a nice surprise to have a full body on Friday!
Nothing like an effective workout that flies by. Thanks Chris and Vanessa!!
What a wonderful workout, you and Vanessa help make things fun and challenging. Sweet tribute to Renee. Thank you Chris ❤❤❤❤😊
I had to get this one in, love compound moves! Nothing I couldn't handle, lol, 45 seconds, 9 moves 3 rounds very doable. Love the 'towel donor as well! Thx for sharing Comments from our community shows that lots are 'struggling, go thru similar things, the support ,from our fitness friends here,we get does make a difference. I'm a glass is half full kind of person usually I think the glass broke this week on me, my husband had a third eye surgery since November he's still legally blind, he has not worked in the past year either, and mom passed in April n I'm trying to handle my mom's estate in NJ, I'm in GA!
I'm still trying to stay moving and healthy and thanks to workouts with Chris, chatting and sharing with this group, I, as she mentioned, thank those that support her channel to help us stay healthy and happy and fit, Let's move it move it!!❤😊 Sharing is caring,😅
Thx Chris & Vanessa - Fab WO - loved the 3 Full Body. ❤💥🐰🖐Aussie Sally
The title says it all!! Thank you, Chris and Vanessa, for the hilarious distractions. Totally enjoyed it. 😘😘
Thanks Chris and Dr. Vanessa! This was certainly a full body workout - even my teeth, lol! 😁 Fun (and challenging) Friday workout!
Such a fun class.... Vanessa and Chris make you forget that you are working out with their funny stories. The letters at the start of the show were touching. What a wonderful online community you have built!
Three rounds were definitely a challenge, but most welcome, and the lively banter between you & Vanessa helped make the workout go faster. How wonderful that someone anonymously sent a towel to another person - that's indicative of the community that's been created. Happy early anniversary to Vanessa & her husband! 💞 Thank you for all the great programs & your positivity, Christina! 😃
Thank you so much Kimberly!!!!
This was a great workout. Don't be afraid of the repeats!! Chris and Vanessa make you forget all about them. Your body will thank you!
Thanks for the great sweaty workout Chris and Vanessa
❤ Phenomenal Full Body Friday!! The strength training this week has been 🔥! Happy to see Vanessa join in today. You ladies kept the momentum going. Thanks, Chris!
I know this isn't "cardio", but man it gets my heart pumpin! 😆💪🙌 Thank you, Chris!!
The conversation alone kept me laughing and moving throughout the workout! Snips of singing... It was like whistle while you work!! And Work we DID! Great moves.. Pushed thru the rounds with a smile on my face. Time flew by quickly. The message in the beginning was a Great way to start the day! I needed some positivity !!
Thanks Vanessa and Chris for getting me going on a strong Happy note!
Loved being live this morning. Great workout and the three rounds went fast.
Nice to not go super heavy today. I enjoyed this total body workout. Thanks Vanessa and Chris! ❤❤
Hippy Janey 🇬🇧 and my black rescue cat Evie 🐈⬛ doing the workout with mods. That front seated cycle is a killer but so good for my hip and leg strength and recovery! I ordered new heavier weights today - baby steps! Thank you for inspiring me. I too have lost income through my injury and could never afford to pay for a trainer three times a week. I truly appreciate what you do 🙏🏻💗
No matter what your math is, your mama is proud! And Vanessa should have a meet and greet in Atlanta 😉 Great class, ladies!
full body after a active recovery of abs felt just amazing!!
Long week and I almost talked myself out of the after party! I put the workout on to see my girls Chris and Vanessa and of course i was participating before I knew it and finished! Great class ladies! I'm still sore from Wednesday! I will definitely see ya'll live for Saturday Morning Step!!! 😍😘
WOOOO YAY!! See ya soon SOOOOONDRA!!
Thank you Chris and Vanessa! I thought doing 3 rounds would take forever but this workout actually went by quickly. I enjoyed the bonus at the end. 🎉
What a sweat fest! Wasn't super motivated to do this workout- but it went by so fast with both of you chatting the whole way through! It's amazing the power of distraction! Thank you!
thanks, so much fun conversation, it flew by
Great workout! Always love it when Vanessa is there!
Me too!!
Thanks to both ladies for a fun workout and engaging conversations. Vanessa looks great! She is looking more fit each time she comes to workout with you❤
Our pleasure!
Pam here from the after party! Several comments…. My washer makes the same noise when the cycle is over! I too am in Dunwoody (burb of Atlanta)! Chris every time you ask your guest if they know the song “Break - for love”, I scream at my air pad “It’s ‘Work - For Love’!!!” - Ministry (circa 1983 or so). Look it up and tell me if that’s the song you mean. 🎉 Oh and the workout was amazing!!! Thanks to you both. 😊
Feeling healthy, feeling strong, and sore (but that’ll get better) after another week of following CDorner Fitness and Chris’ awesome workouts! Not only are the workouts fabulous, but, there’s a caring, supportive community. Love it all!
Great job Kathy!
This was such a great workout. The three rounds went by so fast. Got in a great full body burn too
I truly never thought I’d get to a point where I actually look forward to doing a full body strength workout. Before Chris I would force myself to do one maybe two short (20-30 minute) strength classes a week using light weights (10lbs max) and then overdo it on cardio. Fast forward a few years and Ive surprised myself by craving strength days! I’ve also graduated to using 25lbs as my max! Thanks so much Chris and Venessa for this challenging, entertaining and fun class! 😻
Did this in the after party. Hoping a step class in Chicago is in the future. I hope we can finally meet TRUDI in person, too!
Loved the energy today! Thanks for kicking off my weekend with this great workout! Also, you will have me humming about meeting someone in the ladies' room all weekend.
If it wasn't for this workout, I would have never discovered the truly, ridiculous video that goes with this song. The SNL skit is pretty funny, too.
If cardio queens think they have to do step or tabata to sweat, they haven’t tried your total body workout…. I’m drenched!! 🥵 Thanks for the great workout, Chris! ( I hope the December Chicago event happens… I want to be there!!! )
TOTALLY!!!!
Holy fudge pop - I got sweat running in my eyes 😅😅 that's amazing for comment of the day & towel gift. LOVE the group❤
I don't comment often.... but I too am 48, I am a 4/76 baby! Also, an Indiana native (old picture, but I look the same, just have longer hair now). I am awaiting the call to schedule my meniscus tear surgery, so lunges, squats are out. TO painful! BUT I showed up and finished! MY squats were more like 1/4 squat, same with the lunges. I pushed heavier weight, when I knew my form was good, to compromise! GREAT workout.... THANK YOU!
WOOOOOO I am so happy you are here with us Angel!!I hope your surgery goes well and gets you out of that pain!! ❤️❤️
1st day back after 7 days. Chris I really enjoyed this full body workout. Vanessa looks incredible. You go girl!!!
The two feel-good stories this morning started my day off on a beautiful positive note. I love that. This workout was so so good, I feel fantastic today-strong! Thank you Chris and Vanessa for a killer workout 💗
Thank you Chris and Vanessa for a tough and sweaty total body workout. Love the bands!
Our pleasure!
Thanks, Chris and Vanessa. Another great full body workout. I repeated the full body flexibility class from earlier in the week feeling strong and relaxed 😊
that was definitely a chatty class but didn't interfere with the workout. Thrid rounds are best cuz you know they're the last!
Meant to do this yesterday but made the mistake of sitting down after work and that was it. Thanks for the comment of the day, it was lovely. Great to see Vanessa. Thanks Chris
That was great! Time flew by, and it's great to follow with the alternatives 😊.
Quick, effective, and hits all the right spots! Thanks, Chris.💜💜💜
That was tough but made easier listening to you girls talking! 🎉
I pretend you’re talking to me too when you talk to Kendra! It’s helpful. This workout was great. I did the full body from Wednesday on Friday and this one this morning. Thought it was going to be killer and I wouldn’t make it through but I felt great doing this and pushed through it.
Good morning sunshine ❤❤❤ awesome job
So spooky! I chose to do this one today since when it came out I was in Vegas & didn't have my weights with me. I was only thinking yesterday that I hadn't seen Vanessa for a while so when I saw her I knew immediately I'd do this class. Well would you believe, today is my 13th Wedding Anniversary & Vanessa mentioned that she was going to Atlanta for her 13th Anniversary, how weird was that! A month apart but same number of years. Obviously this was a fabulous class & although I had to work hard and dig in I loved it! Thanks Chris & Vanessa!❤
Wahoo! Feeling stronger every day, thanks to CDorner! Regular strength training has made such a difference for me, now I can't believe it when my friends say they don't like strength training. Thanks CDorner for converting this cardio queen!
YAY!! GO KATHERINE!
Thanks Chris and vanessa for a really awesome amazing workout today.i really loved a really hard work workout and very challenging.i really pushed myself very hard today I really loved using my mix of heavy weights.and really got my sweat on.thank you Chris and vanessa for making today's workout so challenging and super sweaty.i really loved it.i really rocked it and smashed it again..I feel so much fitter and stronger again today.and I love using my bands as well.to make it more challenging.i really love being part of the CDORNER FITNESS FAMILY /COMMUNITY thank you Chris for all your hard work.and all you do for us all.thank you from daniel
We are so proud of you Daniel!! Also, so grateful for all of you comments and sharing!!
@@CDornerFitness that's OKs Chris.i have shared your website and your channel with a lot of my friends as well.see you for step today
So good!! 🔥 Loved each of the full body workouts this week! Loved all of the moves, challenging and fun --and went by fast. Thank you for the BEST strength workouts EVER! ❤❤❤
Great full body workout today. Time flew by quickly & a wall sit Bonus!
Really enjoyed the format of all 3 full body workouts this week. Thanks, Chris!❤
Fri-Yay🎉 A quick 45 minute effective compound move workout gets you in and done in no time!
Separate question:, Does Anna ever get to go to Ronnie’s?
HAHAHAH!! Anna sheds too much for Ronnie's house..
What a great w/o! Very challenging with all those compound moves. I am dripping sweat and panting!!
You two are a riot, thanks for the fun Friday workout!
Thanks, great workout. Love the witty banter! Headed into the weekend feeling great!
Been on vacation in Arizona all week ready to get back at it with step tomorrow ❤
This was a great mix. I was sweating. I kept up my weights. So proud of myself. I am ready to increase my weights. Just need to buy them. Thank you Chris ❤
I love the compound moves! A challenging workout... especially the bonus!! Great stuff. Thanks, both!
I too love this community!
Amazing!
Did anyone find that this workout burned all over? Because I did but you know what - did you not enjoy the burn? I did
I appreciate the comments of the person who thanked all those who financially support the channel. For those of us with little of no income appreciate it too. So everybody please subscribe and please give Christina a thumbs up because you make it possible for us to workout without leaving the house
Have a happy weekend everybody. Thanks Christina
Thank you so so much!!!
😀Great workout! Super excited about the possibility of a return to Chicago-area. Fingers crossed for a step class.
Great workout, Chris and Vanessa! I loved the banded sprinters! So good!
another great all over workout. I like repeats because I at least know what is coming and tell myself that if I've done it once, I can do it again. Also I am encouraged to challenge myself the more confident I get. I started the wall sits thinking, I've got these, so much easier than they used to be, until the heel raises were thrown in for good measure....ouch. Chris and Vanessa you entertain and encourage - thankyou so much.
Love, love, love the compound moves in this workout! Buckets 💦 Thank you both, the rounds flew by!
Chris, I am 10 days older than you are, and I have been talking back to the TV for 6 months whenever you said your age 😂 I can't forget your birthday, because it's my parents' anniversary.
Great full body workout!!!
Glad you liked it!!
Great workout! Went by super quick!
😮 good morning arms, shoulders.... thank you Chris and Vanessa awesome work out 🏋️♂️ 💪 🏋️♀️ 💪 🏋️♀️ 😊😊 what are beautiful comment too, it is a fantastic community and Chris you are awesome too. I like it when you have guests on too they a lovely people 😊 😊
I was actually live with you today, but I am so technically challenged I don't know how to chat or participate 😮. I watch on UA-cam but not on a mobile device. But I was there🎉. Love Vanessa. Wish my dentist was more like her!
You can read the live chat on your TV but not chat. To do that you also have to pull up the Live on your phone or tablet and chat from that device. Also, you can't chat if you don't subscribe to her channel, so make sure to hit the subscribe button.
@michelleg2112 thanks so much. I am subscribed so I will try that next time I can join in live. I have commented from work when I was just dropping in to see what I would be doing later.
Yes I was going to leave after round 2 so thank you for talking me into staying. ❤
YAY!!!
Love hanging out with my besties and getting my sweat on!!! Vanessa’s jokes kept me going. Tell Scott I’m in for Barbados!!!
Loved this full body workout! The 3 rounds went by surprisingly fast. All the moves were doable but challenging. Thank you!
Great class. I enjoy the conversations as much as the workouts! Thanks ladies
Thanks so much to you and Vanessa! Have a great weekend! 🙂
I just watched the live advanced step and absolutely loved it! First time live! Love your channel so much so thrilled I found you! You are absolutely amazing!
I loved this one! No muscle left untouched!
Thank you both!!!❤
Oh my goodness. This was a great Saturday start (29.06.2024). I was downhearted when I heard 3 rounds but actually it went quickly once the first round was over. Up to 7.5 kg dumbbells again but only on the single use routines, mainly 5 & 4 kgs. Feeling good. Going out walking today. Thank you Chris
Great job! I am so proud of you!
I was sweating by the 3rd move after the end of 2nd round I was saying OMG I think I'm done but with the GREAT encouragement of Chris saying don't leave get up you can do this I got up and did it but after the 3rd round No BOUNUS for me I was done and layed there and just did abs. I once worked for a Dentist that did the Sage cleansing thing in the office after a bad vibes or negative attitude from patients, I thought what the heck is she doing and thought about being a witch also🤗 Thank you Chris and Vanessa!
HAHAHH OMG that is hilarious about the witch dentist!!! What are the chances? LOL
I love how you’re mixing up the workouts this week! Thank you!
Fantastic full body weights week, great mix-up! Thank you for continually challenging our muscles! Class was fun with you and Vanessa, and I am hopeful for Chris in Chicago in December! 😊
Thanks so so much!!
Another awesome workout!!! Thank you!!! ❤🎉
Thanks Chris and Vanessa for a great workout, which for me starts my week on Monday. I love your humor and stories--even the wall sit wasn't that bad! Thank you!
Awesome workout!! Love the banded sprints
I love your workouts! Your fun personality, and that of your guests, makes the time fly by. It feels like hanging out with friends. I almost don't want them to end. ❤
Thank you!!!
You and Vanessa make me smile from to ear to ear!! You made a really hard workout fly by!!!
Loved this! Absolutely flew by. Thank you!
Great workout 💪💪
Love the compound moves! Love two rounds! You two were so fun to workout with today.
I like doing repeat sets. It gives you another chance to perfect the move and do it with good form. Thank you Chris! Great Class!! ❤😊
You're so welcome!
Fantastic full body workout!! Feeling it everywhere 😅❤
Awesome workout and loved all the great strength classes this week!
So much fun with you two! Thank you for encouraging to stay for the third round, how did you know I sometimes say two rounds is enough😊? I did the third round, yay!
Our pleasure! GREAT JOB MARIA!
After party Oregon Dave and Melissa. We did a great Sunday full body class. Melissa was motivated to do one and wanted to make sure it was one of your classes. Hot muggy garage but I think most of the sweat came from the workout. Not the humidity. Good one.
NICE!! GO DAVE AND MELISSA!
I’m not usually a fan of repeat workouts but the way this one was structured made it fun and gave some of the muscles groups time to rest before the next round. Thanks again for a fun full body day! ❤
You’re a 1976 baby? SNAP! Another reason to love you 😂 Thank you for an awesome workout!! 🤩
Yes I am! WOOOOO Thanks so much for hanging with me!
This is a great one. It hits so much!
Did this yesterday. I am not following the program this week! Just doing what feels good and this DID. It was challenging and quick. Thanks for the content!
FriYay! A great compound move full body workout gets you in and done in 45 minutes! I also go to the gym 3 times a week, walk the track and do heavier weights. I have developed many friendships as a result of fitness. I hear your form and technique comments in my head and have to resist going and telling others at the gym that they aren’t doing proper techniques. My friend was lifting heavy for deadlifts and her back was all rounded; it hurt just watching her. You are,with me even when you aren’t with me. PS. The comment of the day was such an inspiring story, thank you for sharing .
Thank you so so so much June!!!! You rock!!!!