45 Min Dumbbell Workout for Sculpted Arms and Abs
Тәжірибелік нұсқаулар және стиль
Sculpt your upper body and define those abs with this focused dumbbell workout. Each move targets your shoulders, arms, and core, building strength and definition. Elevate your fitness routine with minimal equipment - it's time to tone, tighten, and show off those gorgeous arms.
Today We have 2 Staple Moves which will be the only moves repeated in this workout.
All moves are performed for 1 minute Each
Warmup
STAPLE ROUND 1 - Pushups and Roll Through Side Crunch
(if you cannot do push-ups, feel free to replace with Chest Press)
Upper Back and Core
-Lat Pullover with Leg Lower
-Bent over 1 arm Row Right
-Bent over 1 arm Row Left
-Renegade Rows
STAPLE ROUND 2 - Pushups and Roll Through Side Crunch
-Triceps and Shoulders
-Alternating Crusher extensions
-Close Grip Press 1/2 up tp Full Range
-Skull Crusher
-Pronate Press Ups
-Bird Dog Kick Back Right
-Bird Dog Kick Back Left
STAPLE ROUND 3- Pushups and Roll Through Side Crunch
Biceps and Shoulders
-Palms Up Full Range Slow Bicep Curls
-Wide Curls
-1 Leg Balance Hammer Curl Right
-1 Leg Balance Hammer Curl Left
-Kneeling Curl to alt Arnold Press
STAPLE ROUND 4 - Pushups and Roll Through Side Crunch
COOL DOWN
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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
00:00 Introduction
00:35 Giveaway Winner
02:01 Warm Up
06:14 Push-Ups
08:30 Side Crunch Hollow Roll
10:59 Pullover with Optional Leg Lower
12:27 One Arm Bent over Row
13:56 One Arm Bent over Row
15:21 Renegade Row
17:55 Push-Ups
19:07 Side Crunch Hollow Roll
20:47 Iso One Arm Skull Crusher Alternating
23:06 Close Grip Press Ups
24:36 Skull Crusher
26:25 Bird Dog Kickback Left
27:54 Bird Dog Kickback Right
29:12 Pronated Press ups
31:21 Push-Ups
32:58 Side Crunch Hollow Roll
34:31 Full Range Bicep Curls
36:04 Wide Curls
37:23 Balanced One Arm Hammer Curl
39:01 Balanced One Arm Hammer Curl
40:22 Boat ISO Dumbbell Pass
41:56 Kneeling Slow Curl to Arnold Press
43:45 Push-Ups
44:59 Side Crunch Hollow Roll
46:16 Cool Down
Пікірлер: 375
I missed yesterday’s workout. I feel like such a cotton headed ninny muggin!! Working out with you is one of the best parts of my day. But sometimes the busyness of life takes over and there are days when I just need a break. But I always come back. Thanks for another great workout Chris. Good luck to everyone tomorrow in the draw.
Another successful workout in the books! Want to finish the year strong! Thanks, Chris , DJ Kevin, Anna, and Louie. Merry Christmas and thanks for being part of my fitness journey 🎉❤
I have no idea what a cotton headed nini muggin is but I sure loved this arm/ab workout. Blown away by your creativity, Chris!! Thank you!!!
Great workout today. Kids are home from college and like a couple of Cotton headed Ninnie muggins they are in bed sleeping while I'm getting my workout in for the day. Mom's Rock
Cotton headed ninny muggin great way to start my 57 birthday today thank you.
@CDornerFitness
6 ай бұрын
HAPPY BIRHTDAY!!!!
I have to say I’ve given up my cotton headed ninnie muggin days away, and now listen to all the wise wisdom Chris has to say, to keep my mind, body, and spirit running away! Thanks Chris! 😊
Finishing 2023 strong with this arm and ab workout!! Thanks Chris!! I love the workouts with some staple moves (even if I don’t like that days moves 🤣). It just feels like a nice flow between segments. Thank you so much for everything all year long!! ❤❤
Cotton headed ninny muggins made my day!🎄 Thanks for all you do!
Cotton headed ninny muggin! Love how you are helping us every day with your amazing workouts… especially as we head towards the holiday season! Thank you Chris ❤❤❤
Waking up early in the morning makes me cotton headed ninny muggins, but after a workout with Chris, I am ready for the day!!!!
I do not have a Catatonic, Psychotic Grandpa nor am I a Cotton-Headed Ninny Muggin. What I am is a fan or CDorner Fitness and in good shape because of these great workouts.
@shelleygelhaus3422
6 ай бұрын
Cotton headed ninny muggin 😂
I forgot to write a comment yesterday. I like being live and starting my day with your workouts. Thank you for an incredible upper body workout.
As if any Cotton headed ninny muggin would miss this workout. It was tough, but as you said try-don’t not do it. There are modifications for everything. You are so adorable in your outfits this week ❤
My husband and I joined you live for the first time. We had to modify a little and may have looked like a couple of cotton headed ninny muggins, but we made it through. We're still working on your leg workouts to make it through to the end. Thanks for all of the variety.
@brandywalker8776
6 ай бұрын
Chris and crew are always here for backup, support, and giggles. Welcome to, IMO, the best fitness fam!!! Happy holidays and hope to chat again 😊
You are just FABULOUS. Thanks for always taking care of us. Anyone that doesn't give you a try is seriously a cotton headed ninny muggin because all ages, all fitness levels, and for all reasons one should just join this awesome community and workout with Chris! I really hope I can get my cotton headed ninny muggin head out of bed early tomorrow so that I can join a live this week as that step tomorrow sounds so fun. If not, I will make sure to do it later!!!! Love me some sculpted arms...working on it!!! Thank you!!!!
@CDornerFitness
6 ай бұрын
Thank you so much Hilllary!
I don't know what the other workout would have been like, but this ARMS and ABS workout was awesome. Thank you so much ♥️ Valeria and Marcello
Merry Christmas Team from Palermo to Valeria and Marcello🎉🎉🎉❤
@CDornerFitness
6 ай бұрын
Merry Christmas!
I used to be a cotton-headed ninnie muggin, but now I work out smart and efficiently thanks to Chris 😊
Cotton headed ninny muggin! Dealing with a cold & glad I listened to my body yesterday & took the day off. I was able to make it through this upper body & ab workout today. Love your leggings, Chris!❤
At first, when I rolled out of bed this morning… I wanted to roll back in… BUT when I looked at the time and saw it was almost class time, told myself to stop being a cotton headed ninny muggin! So ran down the stairs, brushed my teeth, slipped on my gym clothes and clocked into my favorite YT fitness instructor’s class! Thank you for another stellar workout Chris!
@CDornerFitness
6 ай бұрын
Awe!!!! Thank you so so much!!!! ❤❤
I had to wrap COTTON around my double HEADED dumbbell handle because my grandma NINNY wanted to use them. Her dog MUGGINS and my Catatonic Psychotic Grandpa were looking for Lou so I’m glad Ronnie sent photos ❤️
@CDornerFitness
6 ай бұрын
HAHAHAH
I want to see Kevin dressed as Louie and Louie dressed as Kevin and hug them both! Great workout Chris! Love your style!
@CDornerFitness
6 ай бұрын
HAHAHAHA
Cotton headed ninny muggin, I was so glad to be live today after being off all week to take care of my 2 year old granddaughter. I missed your workouts Chris but am enjoying having a little one around! This was a great workout! Enjoy your holidays and will be back consistently next week!
@CDornerFitness
6 ай бұрын
Happy Holidays Julie!!!!
I prefer "Son of a Nutcracker!" over "Cotton-headed ninny muggins" but both are great! I love the laughter in your workouts. Had to modify the push-ups due to a cranky wrist, but I still feel like I got a great workout in. Thank you for making modifications ok. I am guilty of being too hard on myself. 😅
@CDornerFitness
6 ай бұрын
HAHAHAHAH
These comments are great with your words of the day! Nice arms workout, thanks so much and have a great weekend! 🙂
Thanks for another wonderful arms and abs workout for all of us cotton headed ninny muggins! I love the movie Elf 🥰
I was so happy to catch this love today! Usually I’m a cotton headed ninny mugging and have to do the after party! Loving these workouts leading into the holidays. Thanks Chris!
@eileengruberbauer7405
6 ай бұрын
*live
Me and my 12 year old son did this one together. We both enjoyed it. Great workout
The rolling ab move was challenging. Thanks for a good work out.
Love your workouts! So needed for my cotton headed ninny muggin self. Thanks again, and again, and again,,,
I used to be a cottonheaded mini muggin but now that I use weights the tide has turned! ❤~California Vicki
My cotton headed ninny muggin got in another wonderful holiday workout in with CDornerfitness! Love you Chris and crew Merry Christmas
@CDornerFitness
6 ай бұрын
Merry Christmas!
Happy holidays to all fans of CDornerFitness- word(s) of the day is one I struggled with a creative use - cotton headed ninny muggins - its been a tough day for me - my friend lost his battle with cancer er last night - not my best day working out but stuck with it and finished- thanks chris and DJ kevy kev - to a better new year!!
Great workout. Merry Christmas!
Loved this work out today, didn’t want to miss out and be a cotton headed ninny muggin!! The Lou pictures were the best! 🎄
OMG! That movie is hilarious! There are SO MANY good lines in it. “Cotton-headed ninnymuggins” was a good word of the day today! One of my favorite lines from that movie is, “We elves try to stick to the 4 main food groups: Candy, candy canes, candy corns, and syrup.” 🤣 Thank you for making this workout SO FUN today! AND thank you for taking the time in the beginning to really show the push-up form options. I’m trying to get better…and onto my toes, so REALLY appreciate when you break it down like that! Your form is impeccable and something I’m striving for AND your cueing is always spot on right when I need it! Best. Trainer. Ever. (And no, I’m not sucking up! 🤣 You just made a daily exerciser out of me and I am grateful! ❤️)
@CDornerFitness
6 ай бұрын
HAHAHAH I love this so much!! Thank you so so so much!!! Happy Holidays!!
TGIF Chris that workout gave my arms a good burn and those rounds of push ups were no joke because I hurt my wrist but still did modifications.Great class Chris.Thanks so much!
Thanks Chris for an amazing fun work out class today.unfortunetley I was only able to watch today As I am in bed unwell today.looking forward to tomorows class .from Dan.m in kent in the uk.have a great Christmas and New year.thanks so much Chris.
@CDornerFitness
6 ай бұрын
Thank you so much Dan! I hope you feel better!!!
@danielmanktelow7477
6 ай бұрын
@@CDornerFitnessthanks Chris so do I. I hope to do today's class if I am well enough.you have a great Christmas 🎄 🎄from Dan.m
Great arm workout! Arms are shaking!! Thank you again!
Was debating on whether or not to do this this morning but I pushed through it and am glad I didnt skip cuz that would've made me a cotton headed ninny muggins 😂 but this workout did make me feel like a catatonic psychotic grandpa (or grandma)🤣🤣🤣🤣 I swear, every time you yell "get off the floor" I think you are talking directly to me! Hahahaa! Thanks for the butt kicker today Chris👍🏻
I popped in live for the first time today to preview what I'm in for tomorrow 🤗 'When what to my wondering eyes should appear.'...a bunch of cotton-headed ninny muggins! Looking forward to the afterparty version tomorrow morning. Thanks for a great week of festive workouts Chris! 🎄🧑🏻🎄
@CDornerFitness
6 ай бұрын
YAY!!!!!! I am so glad you were live!!
@KIMDI2904
6 ай бұрын
@CDornerFitness Hey Chris! I just finished the afterparty version of this workout...and YES! it was me from Niagara with the notebook!! 🤗👏 I tuned in late yesterday and was of course cut off before I could confirm 😂 Yesterday was my first live KZread where I was able to comment. I'm always an afterparty participant. But if my time and circumstances allow I will definitely do live again! So fun!!❤🎉 Thanks for remembering me and for all your awesomeness 😅
No repeats, so I have to increase my weights and work harder. You know what, IT WAS FABULOUS. don't know what that "ninny" expression means. Can't use it. Good weekend girl
Such a fun and equally challenging workout to start my Friday. I initially missed this one as I was away for the holidays, but the word of the day did make me laugh so much- cotton headed ninnie muggin :). Thanks, Chris, for keeping it real and keeping us strong, and wishing you and your family a very Happy New Year!
@CDornerFitness
6 ай бұрын
Happy happy new year!!
Cotton headed mini muffins! Fun and festive workout. Those leggings rock. 🙏 ❤ Happy holidays.
Love Arms & Abs - another great workout !
I know I missed yesterday's drawing, but only a cotton-headed ninny muggins would miss out on your fabulous workouts! Thanks, Chris, and Happy Holidays to you and yours!
Only a cotton-headed-ninny-muggin wouldn’t feel sore after this workout! Holy triceps! Thanks for this stellar workout!
Thanks Chris - I now definitely feel like a cotton headed ninni muggin after those tricep killers! Still only using 3kg weights as my heaviest but added some weighted gloves for the chest and back stuff. My little 47kg frame is getting stronger I'm sure and these old 71 yo arms are starting to look more defined after working out with you now for a few weeks. Awesome, love you and your workouts. Have a wonderful Christmas and New Year xo
Whew my abs were burning on that staple move. I felt like a cotton-headed ninny muggin rolling around on my mat!
Merry Christmas dear Chris! Thank you for you phenomenal workouts!
@CDornerFitness
6 ай бұрын
Thank you so so so much!!! I am so grateful!
@natalyalevin9696
6 ай бұрын
@@CDornerFitness❤
Currently taking it easy on my biceps and shoulders, (aka modifying), because of a Cotton Headed Ninny Muggins thing I did a couple of weeks ago by lifting something too awkward for my short frame. But I’ve learned my lesson and won’t do that again.😳😝. Thank goodness I’ve been strength training with C Dorner Fitness to protect myself from serious injuries.
Only a cotton-headed ninny muggin would be afraid to workout with you! You always bring so much joy and energy! Thanks for all you do!
@ginak1
6 ай бұрын
No cotton-headed ninny muggin here. Challenged this workout. Thanks Chris for another fun one.
Missed this one in December but glad I found it today. Great and challenging one, especially those staple moves, whew! 😮 Thanks as always Chris!!
That was awesome 1 week later. I got heavier weights for Christmas and was able to up my weight limit on many of the moves thanks to your wonderful workouts. Thank you!
@CDornerFitness
6 ай бұрын
YAY!!!!!!
Nailed it again!!! Thanks Chris!!! 💕💕💕
Cotton-headed ninny muggin! You made my day by quoting Elf😂😂❤
Great workout! Thank you. I was looking for something intense in the post-Christmas week, and this was just perfect.
Woohoo, workout that is fit for cotton headed Minnie mugging like mee! Thank you Chris 💚❤💚
Merry Christmas Chris to you and your family!!!Thanks for all the awesome work outs!!! Wish i had been able to do this on friday, great word of the day!!! ❤🎄
@CDornerFitness
6 ай бұрын
Merry Christmas!
My cotton headed ninny muggin self had to miss this workout and go to physical therapy. But I will listen to my trainer and not workout until cleared to go. Can’t wait to get back to it with Chris!
@CDornerFitness
6 ай бұрын
You will be back before you know it!
Working out with you in the mornings makes me feel less like a cotton headed ninny muggins (that first cup of coffee doesn't hurt either). Thanks as always for your hard work. Hope you have a Merry Christmas and Happy New Year!🎄🎆🎉🥰
omg....what a great workout....i will Do it again next week with heavier dumbells.....thx dear chris...i love All your workouts....every day....i am beginning march 2021😊❤.....you are the Best Instruktior for me❤
love the bird dog renegade row
I'm way late, but loved this workout!! Aaaaaand lunch!
Wow that was tricky this morning (04.01.2024). First upper body this year and after a 2 week break. Back on track now. Loved reading the comments to your daily challenge before Christmas. Thank you Chris
@CDornerFitness
6 ай бұрын
YAY! Christine!! I cannot wait to hear more about your progress this year!
Great workout today Chris!!! Thank you!❤🎉
What a Great Arms and Abs workout ❤. My arms are on fire 🔥 rn
just about to do this workout have a wonderful day.Della Bell
Thanks Chris this was awesome!! I’m 36 and was able to make it through the whole workout!
@CDornerFitness
6 ай бұрын
WOO great job DAVE!!!!! 🔥🔥🔥🔥
Thank you!
Absolute perfection!!! Upper body & core are 🔥 Thank you Chris & DJ Kevie Kev!! Merry Christmas 🎄 🙏❤️
@CDornerFitness
6 ай бұрын
MERRY CHRISTMAS Molly!
I’m doing this workout a few weeks later and the comments are hilarious 😂 just wanted to say that I received 15 and 20lb dumbbells for Christmas!! I was amazed that I could use the 20s for the single arm rows. So excited to lift heavier 💪🏽
@CDornerFitness
6 ай бұрын
WOOOO YAY!! I am so happy you are getting stronger!! Keep it up!!
I felt like a cotton headed ninny-muggins for missing out on this awesome workout yesterday but enjoyed the after party this morning. I was visiting my catatonic psychotic grandfather at the mental institution! Thanks for the laughter I love it!
You have so many amazing workouts! Thank you!
Another great workout! I only hope I can lift my arms tomorrow!
Great upper body/abs routine that left my arms on fire!!!!
@CDornerFitness
6 ай бұрын
Great job!
Thank you!!love this!!you are awsome!
Another great workout 🙂 Thank you Chris!!! You have brought so much goodness and joy to my life since 2020, I can't thank you enough!!! XOXO Deb J. from Cali
@CDornerFitness
6 ай бұрын
Awe thank you so so much Deb!!! I appreciate YOU!
Great job as always! I liked it very much! Not really, but my body says thanks!!! 😅❤
Happy Holidays Chris and Kevin!
@CDornerFitness
6 ай бұрын
Omg thank you so so so much for your support!! Happy holidays Amy!
Interesting to see my weaknesses and strengths. Again, plank on toes - can hold forever. Pushups on toes - for a minute? I can do ten in a row and that's it! Is it possible I'm getting weaker with age? Cuz I feel like I used to be able to do 20 in a row. Whatever, thank you for making us do them, they are so important!! Loved that creative tricep/bicep move at the end of the tricep section. Too late for giveaway but I loved you two words today.
I loved this workout on Boxing Day. I wanted weights for Christmas. My husband could hardly lift them when they were delivered 😂! I wanted them it wasn’t a hint that I needed them. Swifty word of the day x
@CDornerFitness
6 ай бұрын
HAHAHAH GO SALLY!!!! YAY!!
I must confess.. I did a different CDorner Fitness workout today, but I had to come check for the word of the day, so... the 20 min. Hip Hop step workout got my day started on the right foot, and kept me from feeling like a cotton headed ninny muggins!😄🙌 Thanks, Chris!!
I never thought I'd be googling Cotton Headed Ninny Muggins. I'll have to re-watch Elf. Great workout. I love the many variations you do to keep it interesting and challenging!
@CDornerFitness
6 ай бұрын
HAHAHAAH OMG this made me laugh so hard!!
Hilarious comments with the CHNM word! Great work out! Thanks!!! Happy New Year!
Great job. Thank you so much ❤❤❤
I have no idea what a cottonheaded nitty mugging is, but I do know awesome arms when I see them and yours look great today! Have a very Merry Christmas.
@CDornerFitness
6 ай бұрын
Merry Merry Christmas!
Glad to see you breaking in the 22.5 lb weights. In two past workouts, you commented, "Sometimes you feel you can do more than 20 lbs, but the 25s are a bit heavy". So true! Great combo of upper body and abs. Those last set of push-ups were killers, definitely not suitable for a cotton-headed ninny muggin. TGIF!
I knew if I skipped today’s workout that I would feel like a cotton headed ninny muggins! Thanks for continuing to motivate me Chris!
Didn’t want to miss this workout like a cotton headed ninny muggin! Love your class sooooo much!
Great workout. Thank you!
I enjoyed this one. Thanks!
Don't be a cotton headed ninny muggin; do CDorner fitness and you will feel strong and full of energy and leave with a happy smile. Happy Holidays Chris and thank you for such wonderful and diverse workouts to choose from. ❤❤🎄
Merry Christmas! Peace be with you
Just when I didn't think I could love you more, you quote Elf.😂. "Cotton-headed ninny muggin!" ❤️💚❤💚
Fantastic workout 💪💪💪
Thank you .Merry Christmas ❤
My first arm workout with weights after my op. Dusted off my barbie weights and boy it felt so good to be 'back'. Have to admit..... Chris, I used the same weight for all the moves 😊, but just for now😉 Thank you Chris for making me feel strong while I still a bit 'weak'. Have a beautiful Christmas🎄
@CDornerFitness
6 ай бұрын
Merry Christmas!!
Fabulously fantasticly fun arms and abs class! Merry Christmas Chris, Kev, Louie and Anna! Wordz of the day I heard was either catatonic psychotic grandpa or cotton headed ninny muggin! 🤣😆
@CDornerFitness
6 ай бұрын
HAHHAAHHAAHAH I am dying reading these! Merry Christmas!
Elf is one of my favorite movies too... I felt like a Cottonheaded ninny muggins before doing this workout!! Thankfully it's Sat. and next will be Step... No arms here, especially since they're very shaky and weak... (But I love the results after) Thanks Chris!!!