45 Min -TOTAL BODY BURN - Strength & Conditioning with Dumbbells & Bands
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- Опубликовано: 30 сен 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
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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
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.
Thanks, Chris, for 3 full-body workouts this week.
Another challenging full body workout! I loved that I could up the weights in round 2! Thanks for always challenging us to do better!❤️💪🏻
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!
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. 🎉
❤ 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!
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!
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!
What a wonderful workout, you and Vanessa help make things fun and challenging. Sweet tribute to Renee. Thank you Chris ❤❤❤❤😊
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! ❤❤❤
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!
1st day back after 7 days. Chris I really enjoyed this full body workout. Vanessa looks incredible. You go girl!!!
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.
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 😊
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..
Nothing like an effective workout that flies by. Thanks Chris and Vanessa!!
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 ❤
Quick, effective, and hits all the right spots! Thanks, Chris.💜💜💜
😀Great workout! Super excited about the possibility of a return to Chicago-area. Fingers crossed for a step class.
I know this isn't "cardio", but man it gets my heart pumpin! 😆💪🙌 Thank you, Chris!!
Nice to not go super heavy today. I enjoyed this total body workout. Thanks Vanessa and Chris! ❤❤
Holy fudge pop - I got sweat running in my eyes 😅😅 that's amazing for comment of the day & towel gift. LOVE the group❤
Thx Chris & Vanessa - Fab WO - loved the 3 Full Body. ❤💥🐰🖐Aussie Sally
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!
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 💗
thanks, so much fun conversation, it flew by
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.
Thanks, great workout. Love the witty banter! Headed into the weekend feeling great!
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!
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.
Thank you Chris and Amanda. This was a nice surprise to have a full body on Friday!
that was definitely a chatty class but didn't interfere with the workout. Thrid rounds are best cuz you know they're the last!
Loved being live this morning. Great workout and the three rounds went fast.
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
full body after a active recovery of abs felt just amazing!!
That was great! Time flew by, and it's great to follow with the alternatives 😊.
This was such a great workout. The three rounds went by so fast. Got in a great full body burn too
Come to northwest Indiana…mid point for Indy and Chicago!
Been on vacation in Arizona all week ready to get back at it with step tomorrow ❤
Thanks Chris and Vanessa...this session was all fun until the wall squat !! ha ha
Thanks for the great sweaty workout Chris and Vanessa
Another awesome workout!!! Thank you!!! ❤🎉
Great workout! Went by super quick!
You two are a riot, thanks for the fun Friday workout!
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!!!
No matter what your math is, your mama is proud! And Vanessa should have a meet and greet in Atlanta 😉 Great class, ladies!
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!! ❤️❤️
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!
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!
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!!!!
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!
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!!
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!!!!
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 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!
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!!!
Omg. That was so hard I blacked out on round 3 and forgot that we did the reverse lunges and curtesy side bends. Had to rewind to make sure I wasn’t crazy.
OMG, I felt like I forgot that too! That is so weird LOL!
I did it today live and I love repeat workouts!
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!
Thank you Chris and Vanessa for a tough and sweaty total body workout. Love the bands!
Our pleasure!
I guess there was an actual workout in there somewhere between all the talking and giggling. Not really sure.
Did you try it?
Thank you both!!!❤
Great workout 💪💪
Yes I was going to leave after round 2 so thank you for talking me into staying. ❤
YAY!!!
Great workout! Always love it when Vanessa is there!
Me too!!
That was so good x
Great workout super sweaty decided to do strength and conditioning. Haven't done it in a couple days I didn't use a van for one of the exercises but still felt the burn. Thank you for your channel
Thank gou ❤
loved so fun
I love the compound moves! A challenging workout... especially the bonus!! Great stuff. Thanks, both!
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
great workout....thx ladys.....time flyes away.....and i love reps...😊❤thxxxxxxxx
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 RUclips 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.
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!
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!
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. 😊
😮 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 😊 😊
Loved this! Absolutely flew by. Thank you!
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!
Super fun workout! Loved the combo of weights and bands. Much needed workout after 5 days in North Wildwood with the family! (Although playing with the grandkids was also a work out 😂!) Thanks Chris!
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!❤
I'm Sept of 76!! And I can never remember if I'm 47 or 48!!!LoL. Thanks for the video!
and BTW - we are the same age and I still have no clue how old I am. The doc asked me the same thing today and I had to think about it. ❤. I always say, "don't make me math." 😂😂
HAHAHAHAH
also my doctor said I looked very young for my age, I attribute that to all the exercise and staying in shape! :).
This was workout was killer🥵 I hope you do come back to Chicago!! I would love to workout with you in person again 🎉
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! 😻
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 🙏🏻💗
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.
Fantastic full body workout!! Feeling it everywhere 😅❤
Loved it!! Always great to see Vanessa! Your workouts mean so much to do many! Love you both.!!💕💪🏻🥵
Loved this full body workout this morning! I didn't mind the 3 rounds & really enjoyed all the moves. I followed Vanessa with the skull crusher leg lower, I had much more control doing one leg at a time. Thanks, ladies, for keeping us strong & motivated; can't wait for the next one!
Really loved the switch up this week w three full body sessions! Always good to keep the body guessing ❤
Caught that Chevy Chase / Vacation reference 😂❤ “This is crazy. This is crazy” you stood in a shiver just like he was in the movie, too damn funny
One of my favorite workouts yet! I do your workouts regularly so I know the moves. It's WONDERFUL to have a workout or two where the moves aren't broken down and we just step! Thank you! I try not to repeat workouts but I will be coming back to this one for a quick half hour.
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,😅
Loved this session! Thanks ladies. I am using my new dumbells. I had to modify some of the moves but I got through it. Can't wait to introduce more strength into my workouts x
Great workout, Chris and Vanessa! I loved the banded sprinters! So good!
Good sweaty one for a rainy day at the beach. Nice to hear my alma mater mentioned-TCNJ/Trenton State. Can't believe I graduated the year after you were born...WHAT!
Burn indeed! Love this format and even Round 3 went pretty quickly!
That said, I need heavier dumb bells, but each time I go to the store (there are only two in my area I can buy them), there's only one each of the weight I need 🙄 Very frustrating...