You'll leave feeling strong, energized, and accomplished!
A great option to build strength, and lean muscle.

THE WORKOUT - 4 segments of exercises performed for 45 seconds each - each segment is done for 2 rounds

0:00 Intro
1:09 WARMUP 5 min

5:55 Half Up Deadlift
7:06 Turning Rows
7:58 1 Leg DeadLift to Knee Up Right
9:06 1 Leg DeadLift to Knee Up Left
10:03 Wide Squat with Calf Raise
11:12 Half Up Deadlift
12:20 Turning Rows
13:19 1 Leg DeadLift to Knee Up Right
14:21 1 Leg DeadLift to Knee Up Left
15:13 Wide Squat with Calf Raise

16:11 Reverse lunge with Front raise Right
17:38 Reverse lunge with Front raise Left
18:32 Squat with Overhead Press
19:31 Pulse Squats
20:38 Reverse lunge with Front raise Right
21:32 Reverse lunge with Front raise Left
22:36 Squat with Overhead Press

23:03 Curtsy with Hammer Curl
24:19 Wide Squat with Tricep Overhead
25:44 Warrior Curl Right
26:56 Warrior Curl Left
28:07 Tricep Press Up with Leg Curl
29:54 Curtsy with Hammer Curl
31:01 Wide Squat with Tricep Overhead
32:07 Warrior Curl Right
32:59 Warrior Curl Left
33:53 Tricep Press Up with Leg Curl

35:47 Chest Fly with Glute Bridge
36:39 Iso Bridge Knee Ins
37:36 Bridge Pulse
38:34 Chest Fly with Glute Bridge
39:37 Iso Bridge Knee Ins
40:31 Bridge Pulse

41:23 COOL DOWN


🔥 Let's CRUSH It Together! Grab your dumbbells and get ready to sweat! No matter your fitness background, this workout will challenge you and help you progress on your fitness journey.

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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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