60 Min Total Body Strength Workout - Dumbbells & Step
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- čas přidán 25. 08. 2024
- Get ready for a full 60 minutes of total body strength training! Equip yourself with some dumbbells and a bench or step, and get ready to tighten and tone your entire body.
This workout offers options for various fitness levels, complete with detailed form tips and more, ensuring everyone can join in and benefit. Let's get stronger together!
The exercises within this dumbbell workout will be hitting our entire lower body, upper body, abs and core throughout, while also improving balance, co-ordination and mind to muscle connection.
Each exercise is performed for 45 seconds, 15 seconds to then get ready for next exercise! Every 4th exercise is a staple exercise relating to either lower body or upper body and will be bodyweight only!
I will be using a range of dumbbells from 5 lbs - 30 lb. You will choose the weights that work best for you.
Workout details:
PART 1
every 4th exercise: SUMO SQUAT TO HAND TAP
SINGLE ARM PRESS
SQUAT
SINGLE ARM PRESS
HEELS ELEVATED SQUAT
3 CT HOLD FRONT RAISE
ALTERNATING FRONT LUNGES
3 PULSE LUNGE
STANDING CHEST FLY
3 PULSE LUNGE
SUPINE FRONT ROW
WIDE SQUAT WITH CALF RAISE
SUPINE FRONT ROW
SUPINE
every 4th exercise: PLANK TAP OUTS
ALTERNATING LUNGE OFF STEP
ANGLED LUNGE AND ROW
OTHER SIDE
DEADLIFT
BENT OVER ROW
DEAD ROW
REVERSE LUNGE TO ONE LEG RDL
BICEPS WITH ROTATION
REVERSE LUNGE TO ONE LEG RDL
ALTERNATING CURTSY & HAMMER CURL
CURTSY ONE ARM CURL
CURTSEY ONE ARM CURL (opposite leg)
every 4TH exercise: FEET ELEVATED GLUTE BRIDGE
DIPS
KNEE INS
SKULLCRUSHER
DIAMOND PRESS
SIDE TO SIDE CRUNCH
CHEST FLY
LEG LOWERS
BICYCLES
Please remember to make this your own workout... take a break as and when you need to. TAKE WHATEVER MODIFICATIONS you feel are best for you.
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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
You made me do it again. I always think, "No way do I want to do weights for an hour." But I did it, and the variety of exercises made it go by fast!
when I found u about 1.5 years ago I went all in, bought all the stuff, working out 6 days a week. My blood sugar dropped by 2 points. but I had some emotional baggage that I didn’t deal with well and just slacked on everything for at least 9 months. Well I’m back recommitted!!! So glad to c u are still here going strong. 💪🏽 Thanks for all that u do to help keep us healthy not just in the present but in the future as well.
First, Happy Anniversary to you and Kevin!!
Second, loved this challenging full body workout! Thank you, Chris for always putting in tips to do the moves correctly. Next, tell Kevin if he’s worrying about all the cardboard cutouts taking up space, at least their not full mannequins! Finally, today I bought two Costco bags of potting soil and I was able to pick them up out of the bottom of my shopping cart, put into my car, once home, I took them out and carried them to my back yard all because I do CDorner Fitness Strength Training workouts on a regular basis! WooHoo!
First, happy anniversary❤. I like the total body and this may be my new fav. Love the balance aspect and alternating between arms and legs. I use lighter weights, but like Chris says - u do u. For the record, I’m 68 years old- 5’2”and95 lbs. I was buying a case of sparking water at Costco, and a kind gentleman offered to help me get it into my cart. I respectfully declined the offer, got into a squat and lifted the case. He watched and “wow- you’re strong!” 💪
Woo hoo-way to go, rockstar!🤩
@@janene.f HAHA - thank you!
This was a power hour if ever there was one. Phew! What a complete workout. Weights were everywhere and I was a sweaty mess. Thank you Chris.
So happy to be back to working out! We might not have used as heavy weights as normal & we also moaned & groaned more than usual, but we did the entire class with a smile! Happy happy Anniversary, Chris & Kevin!!
💜🎉💜
Happy you guys are back!
@@m.martinez167 Thanks, Margie!!
Wonderful! So happy you are feeling better and back at it
@@CDornerFitness 💜
60 minute Full Body was no joke!! Way to set the tone for the week!! I was working hard today. Weights were everywhere in my basement! Thanks Chris for kicking my butt this morning! ❤😊
Only you can make an hour of weight training fly by.
Happy Anniversary Chris and Kevin ❤️🥂
Soooo awesome! Thanks so much! HAPPY ANNIVERSARY!
Happy anniversary Chris and kev.have a really great evening.from daniel🍰🎊
Love your 60mn strenght workout ! Great to use the step to add some difficulty 😊
Thanks Chris❤
Wow… this was crazy challenging! I’m feeling super proud that I stuck with it… nothing beats the feeling of completing a tough strength workout that I know I wouldn’t have been able to do when I was in my 20’s. I’m getting stronger with age and I love it! Thanks Chris! 😻
At first I was saying to myself, an hour, don’t think I can. You made that hour go by fast, still was brutal, however I did it and was so exhausted for about 30 minutes, but then I recovered with my energy. Thank you Chris ❤❤❤❤😊
Amazing class Chris! Time just flew by!! Definitely a Total Body workout & a Brain workout too! Ana Banana was sooooo cute all snuggled 🤗. I was thinking that maybe Frank was trying to start his own Website, & yes he did look huuuge when I saw him coming down the wall & scampering towards the screen! 🤣Thank you again for a great, fun class & Happy Anniversary! ❤
Great all inclusive full body workout leaving me a sweaty mess & lots of weight clean up. Happy Anniversary, Chris & Kevin! Here’s to many more happy years together!🥂
Thanks so much, Chris! I loved doing this workout in the evening, as I came back from work. Such a good one- it has all types of strength moves from legs to arms and abs- loved the staple moves in each segment. Happy Anniversary to you and Kevin :)!
OMG!!Amazing Workout!!😅👍💪Love how you did it today!! Happy Anniversary Chris and Kevin!! 😊❤️🥂
This was so fun and challenging…I was sweating my butt off also. Ready to do this one again…Thank you Chris!!
That was just what I needed having been in Copenhagen for the week- we did lots of steps but no weights!!!!
250 people live is amazing- when I went to the gym the classes held 24 maximum!!!
So good x
Whew! I’m glad I did the after-party instead of live so I could pause to wipe the sweat out of my eyes and get my breathing under control. Even with some modifying, this one was super tuff. Thanks Chris!
Able to play around with the weights with all the variety! We did over 3 minutes of planks!! Step or bench offers extra options! I like how you said, "muscle brain"! So true!! Thanks 💕
For an hour-long workout, this went by pretty fast! Great workout, but glad to have it off my To Do list. Happy Anniversary, Chris and Kevin! Thank you!
really great start to the week. Hour flashed by, definitely worked whole body and I am ready to take on the week. Thank you for the reminders on form, it is so easy to slip into bad habits when the going gets tough. Happy anniversary...!
This workout was definitely TOTAL body. I felt it all over during the workout, and will feel it tomorrow. I will be doing this one again at some point! Thank you!!
I just have to thank you Chris from the bottom of my heart for these amazing workouts. I am 5 months pregnant and have been struggling to find pregnancy friendly workout channels that I enjoy as much as I enjoy your channels. But workouts like this allow me to modify as needed but still enjoy your wonderful community! In fact, most of your workouts can be modified to my current needs and I love that. Thank you for all you do!
What a great format! Made a sweaty hour so much more fun. Thank you!
Happy Anniversary!!❤❤ Really hope you opted to go out for dinner…and that your water is back on! Fantastic full body burn…lovin the one legged dead lifts. Wow-the addition of the step amped it up a notch-really felt the lunges off the step and the glute bridges 🔥🔥. Thank you!❤❤
That was AWESOME!! I watched it from bed this morning in Phoenix & couldn’t wait till it came back! Perfect start to the day & your shenanigans keep us entertained so we don’t even care how hard we’re working!! Thank you thank you!! ❤
Those staples were tough🥵! But I did them, like it or not!🤣 Great total body workout ! Thank you Chris! ♥️
Happy Anniversary! 🥂 Thanks for such a great workout. It was such a challenge and feels so good to be done!
This was challenging but in a good way! I really appreciate how you kept this moving and NO REPEATS, except those pesky 3 moves! I was thankful I had a lot of energy today because it was needed. I modified a few moves and had to pause once for 30 seconds but I did the whole thing! My Garmin even gave me credit for 69 minutes of movement which rarely happens during strength training which always makes me 😡. Yay for an awesome Monday workout! Happy Anniversary!
This was one of my favs to date So glad I had the time to do it live. It made the time pass by quickly. Thank you Chris and Kevin!
That kicked my ass and I loved it!! Happy Anniversary!!💞
I overslept and did noon workout live and then this one because I didn’t want to miss it and I’m dead but feel amazing and strong! I always tend to dread seeing an hour but this was fun
And just perfect total body
Workout, I feel all the muscles! Lives the glute bridges on the step, I felt them more that way! Thankyou Chris!❤
This was a really good challenge, Chris! I discovered that I have better balance doing the single leg deadlift with my 20 lb weights rather than lighter ones. 🤷♀️
This was a tough hour after no exercise for 2 weeks with school holidays and being sick. I wanted to give up after the first segment but I kept going and so glad that I pushed through. Feeling great! Thanks Chris ❤️
Thank you for starting my week off STRONG, Chris! 🙌💪
Happy anniversary to you & Kevin. Cheers to a lifetime of celebrations.
I loved this one! I actually like 60 minute workouts 👍. Have a great week!
Happy anniversary DJ Kevy Kev and Chris!! This was such a fantastic workout! Strength training is a lot of fun and it’s my favorite way to exercise. Thank you so much!
Great total body workout! I didn’t think I could last a whole hour, but I did.
❤🔥❤
I had a tough day at work and wasn't feeling like working out... But! Those aren't excuses anymore because I've built a consistent routine and on Monday we do full body. So I ignored all those thoughts and did the workout, and I feel much better because of it! Thanks as always ❤
This one was sweaty! Staples were toughys but got through them. Pretty sure I'll sleep well tonight! A lot of variety and went fast. Thank you! 😊
This is probably the best full body workout I have ever done. It was very challenging. Thanks Chris. Happy Anniversary Chris and Kevin! 🎉🍾
Thank you so much Chris for today's total body workout.i so loved it .I worked so hard .and pushed myself hard .I am so pleased with myself the way I worked .I put so much effort into the workout.it was such a great way to start a Monday.wow ! Phew! I really sweated it today.but I feel so great for it Chris.and my fitness levels have really improved.with every workout.and thank you for all the fun as well.thank you Chris for the shout outs.much appreciated.the workout today really made my day.thank you so much Chris. From daniel.👍👍👍👍💪💪💪💪🔥🔥thank you for all your encouragement.
.
This was another great strength class, 60 minutes sounded long but it went by quickly! I liked the format of the rounds and staple moves. Thanks Chris!
KILLLERRRRRR full body baby!!! We have been spoiled with 45 minute workouts I forgot how challenging a full hour is!!! 60 minutes goes by fast though with the best instructor on youtube and the entertaining community you can only find here! FEELING STRONG BABY!!!!!!
Those squat presses nearly made me cry. Thanks Chris, you make it look so easy
Happy belated anniversary! 💕🥂 I noticed round 1 ended close to the halfway mark, so I figured round 2 and 3 would fly by! Well, not quite! 😮 I did make it to the end! 🎉 Thank you for this one!
Wonderful hour of strength training- thank you, Chris!
Whew! In 2023 due to injuries and a need for major arm surgery, I had to start back working out doing chair exercises and could barely walk. I’m still in daily pain but I’m able to do a lot more. Now I’m using 8-25 pound weights depending on the move. Sometimes I have to start out heavier and go down - like the first section standard move I did 15lbs then 12-10-10, but I completed them. I can really feel my strength getting better and I’m alternating your strength and step workouts combined with Pilates and stretching/yoga -and eyeing your step/strength combo videos! Thanks for doing these!
Think this has been one of my favourite strength workouts - will definitely be coming back to this one!!!
Happy anniversary a day late!🎉 I did this workout early this morning and really enjoyed it! I love strength days!! ❤
First weight Training After 2 months. I was constantly sick the past few weeks😢that video was so Hard and it feels like all the progress is gone. But i started over today 🎉
I loved this workout! It was tough but I got through the entire hour. I really liked the format of this one. Thank you and Happy Anniversary! ❤🎉
I did this in the after party and loved it! Really fun and challenging too.
What a fast 60 minutes! Love total body workouts and this one was great!
I'm sorry I missed class today, but I did do lot's of laps at the Mall.😂 I hear it's your Anniversary!
Happy Anniversary Chris and DJ Kevi Kev (aka DMX) 😊
What a sweat fest!! I felt this one for days! I loved the rounds and staple moves. Great format. It was challenging but you always make it fun and distracting. You kept us moving quickly which was a plus too!
Brilliant, loved it, the time flew by..Thanks Chris & Kevin - what a fab team ❤
Awesome full body workout! Picking up 20’s when I used to use 8’s blows my mind! Thanks for all you do!❤️💪🏻
This was sooo good - challenging, varied, complex. Went by really fast, too. I did more than I thought I could, too. Yahooooody!
Thanks Chris, I’ve been a vampire but have been here for three years with you and thank God I found you!,! I’m fighting this menopause with everything I’ve got and just wanted to thank you for being there fighting with us, no matter what!
Hi @kristiecooper9323 thanks so much for saying HI! Don't be a vampire :)
This was a great workout. I’ll definitely be revisiting this one! Great total body. I did it over two days because I ran out of time yesterday. Just wanted to say, the comment you made at the end about people in their 60s and 70s being able to do physical things. That is my absolute number one goal. I am 57 and proud of the fact that I can hike and bike with someone, half my age! I am super committed to keeping my mobility as I age and I will never let that go. So for that, I thank you Chris. ❤
This was a killer! I loved how I felt afterwards.
Loved this full body workout this morning! I really enjoy this format, with the staple move in between the sets. Thanks, Chris for keeping us super strong - no matter where we are in our fitness journey. Can't wait for the next one.
omg😅that was sooo great....all my favorite moves in one hour....absolutly perfekt....it comes definitely to my absolutly favorite list 😊❤thx dear chris
Whew! Kick butt workout! Being on vacation, I hadn’t touched my weights in a week, definitely challenging getting back to it! Thanks for getting me back in the groove, Chris! 💪🏻
This was amazing! I had to make a note to remind myself to wish you and Kevin a Happy Anniversary because I knew I was going to be “dead” at the end of class😂. Thank you so much for always giving us the BEST classes!
First of all, HAPPY ANNIVERSARY! I wish you both many future Years of happiness 🎉 Thank you for the amazing workout, it was great, and challenging, I loved it! 😊
I forgot how blood pumping strength with weights is - - this is cardio too! Had to stop multiple times to catch my breath! I like that you chose squat/overhead and plank as the staples -- two of my favorites. Full hour = definitely a "one class and done" day!
Full body TOTAL BLAST workout!!! All muscle groups were involved, so INTENSE!!! REAL BURN, LOVE IT, love it, love it! and conversation - never boring, happy anniversary lovvvy doves ❤❤❤
You're so welcome! Thank you!
I love that you don't shy away from lifting heavy weights. Many you tube workouts have women lifting very light weight which can have its place, but I know I feel my strongest/best when I focus on lifting heavy. The definition I see in my body is a bonus, but being able to lift things without help is definitely more my goal, I love that you said that during the workout. Thank you for all you do for us!
So true! Omg the heavier weights are where it’s at!!!
Epic!! Worthy of being on repeat!
Really enjoyed this loved that it was a full hour. Love strength workouts really loved this one. Can you tell I Loved it 😂. Happy Anniversary to you both. Thank you Chris. Xx
Great full body work out! I love the compound moves. ❤ Thank you! I really appreciate a full hour and getting in everything for the total body. You are the best!
Tried talking myself into doing something else, but wound up starting it! And finishing it as well! Yay me!
👏👏👏
Happy (late)anniversary to you both. Just did the workout. Hope your always happy and kind to each other.
Thanks to both of you for all the work you do for us.
❤❤❤
Happy anniversary you two! I saw the word step and thought there might be some cardio....not disappointed!
Happy anniversary! What a hard workout! Did you hear my whining about curtsy lunges all the way from Toronto? 😂 thank you
Wow, this is one of my favorites! And that's saying a lot because all your workouts are so good! My body continues to surprise me with what it can do, and that is thanks to your encouragement and positivity and dedication to helping us get stronger. Thank you! (And happy belated anniversary!!! ❤)
Happy (belated) anniversary to Chris and Kevin! Here's to many more happy years.
WOW Chris absolutely AMAZING.... loved it - love compound WO's. You the best..... 💥🐰🖐Aussie Sally💡 - saving as a fav ❤ - Happy Happy Anniversary 💓
Super sore after doing this yesterday! Especially my quads. Great workout - thanks Chris!
Woweewow!!! What a comprehensive workout!!!! Thank you so much for continuing to give us such amazing new workouts!! You're amazing!!
Proud of myself as first time I did an hour strength class…. after 3 goes even got the plank. Still use very light weights but giving it a go. Thanks Chris and happy belated anniversary. ❤️
Awesome full body challenge 💪🏼 It really kicked up the heart rate too! Confession....I wasn't sorry we ran out of time for the last few moves 😂
I'm on vacation and I did this class in the resort gym. I was surprised at how many people were in there at 9am lol and people looked at my when I laughed. I am not surprised bc I was in the center of the gym lol great workout
Christina, I just discovered your workouts 1 mo ago. You are not only funny, but your workouts are fun fun fun. Thank you, thank you, thank you. I am 53 and rocking it thanks to your workouts, and I love the modifications. I love all of it, and the dogs are cute ! Hi Kevin !
Hi @gabrielleassemian5154! Welcome to my channel! Thank you for saying hello! Keep up the great work! :)
Great happy anniversary enjoy your day
Happy anniversary thanks for the workout
That was a great workout, Chris. Great flow with the movements and staple moves. Happy anniversary to you and Kevin 👍
Oh my! What a great 60mins TOTAL BODY workout that was. All of me got touched. Strong but not demanding. Tightened the bum, lifted the belly and controlled the breath - what more can one ask for. Have a good day all
Thanks, Chris! Happy belated anniversary
This is a cracking workout. I haven't done one of your full body workouts for a while (I usually split the days between upper and lower body). So this was a challenging hour. And I loved it. Thank you! I hope you had a lovely Anniversary!!
It was a good workout. Thanks Chris
Always the very best Chris thank you!
Sweating buckets...thank you!!
Wow, great workout. Love the no repeats(except for the staples), thanks so much! 🙂
This was challenging! I really enjoyed it. It helped having so few repeats. The moves zoomed along quickly. This is an excellent full body workout. Thank you!
Chris that was an amazing workout...I don't know about giving my husband a piggy back but I did single handedly move 1/2 ton of river jack stones to make a front patio...not exactly sure how...I have been doing your workouts religiously and my dresses with short sleeves are now too tight on my arms....oye!!!