50 Min - ARMS & ABS SUPERSET WORKOUT - All Levels - Dumbbells Only
Тәжірибелік нұсқаулар және стиль
Grab your dumbbells for this intense upper body workout with ABS included!! Today we will be doing supersets of arms with 5-minutes of abs segment sprinkled in. Get summer ready NOW!!
I will be using a range of dumbbells to work the upper body from 5 pounds to 25 pounds depending on the body part.
I suggest you use the heavier weight for chest and back. Medium weight for Biceps and triceps, and your lightest dumbbells for shoulders. These suggestions may vary from person to person. Do the best you can and you WILL get stronger. NEVER do you have to use the same weights me or any of my guests are using.
WORKOUT DETAILS
Chest and Back will be performed for 3 sets, Biceps Triceps for 2
Timer will be set for 45 seconds - no rest between the two super set moves
30 seconds rest between each superset
Superset 1 - 3 Rounds
Bent over Rows
Renegade Rows
Superset 2 - 3 Rounds
Chest Press
Alternating Chest Press
ABS - Round 1 (see moves below)
Superset 3 - 3 Rounds
Pullovers
Chest Fly
Superset 4 - 2 Rounds
Skull Crusher
Tricep Press
ABS Round 2
Superset 5 (2 Rounds)
Bicep HOLD ISO
SLOW Full Curls
All abs moves will be performed for 30 seconds with no rest in between
-Full Crunch with Extension
-Straight arm Crunch
-Small Scissor kicks
-Slow Climbers
-Side to side crunch
-Bicycles
-Large Scissor Kicks
-Frog Crunch
-Reverse curls
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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
Пікірлер: 164
I do not even know where to start. Chris’ channel is nothing short of amazing. Her fitness knowledge exceeds anything I have ever experienced. Taking any of her classes will make your mind, body and soul thrive. Thank you Chris for ALL you do for your fitness family! And Amanda, you add humor and sunshine Everytime you are on❤
If you want a dull workout do not tune in to a CDorner Fitness class! If you want upbeat, entertaining, and funny, this is the place 😃 Another awesome workout, which also had me smiling throughout. Thanks Chris and Amanda!
Thank you so much Chris and Amanda. For today's awesome challenging super sets workout.i really enjoyed it today.although I had keep stop starting today.because I had to do things with my nieces .as they are on easter hols.but I still worked really hard .and worked up a real sweat.and really challenged myself.and I used a mix of weights medium and heavy weights..and I tried singing along with the music.which was funny .showed my age.took me back to my younger days .ha ha ha🤣🤣.and I tried to get my family to join in today .which was funny.but I really enjoyed it today.you and Amanda made it really challenging.but fun at the same time Chris.which was so great.the workout did fly by today .thank you so much.for the workout today.and thank you so much Chris for every thing you do for us all here at the CDORNER FITNESS FAMILY /freinds. And I feel so much fitter and stronger after the workout today.thank you so much for today chris and amander.much appreciated.from daniel💪💪💪💪💪👍👍👍👍👍🔥🔥 I will really feel it tomorow.see you tomorow.for step.and thank you for taking me back to my younger years today.
I may have been singing along with every song. I loved the workout and the conversation. As others have said, it is always a party when you get together with your friends. Thank you for another great workout.
It’s always a party 🎉 when it’s Amanda and Chris workout time!! Sometimes it’s even harder to focus on not laughing 🤣 so hard so you don’t drop your weights! Thank you so much 😊
@renaeclarke3128
4 ай бұрын
Wholly abs
Not going to lie, I saw supersets and almost picked a different workout. I'm so glad I didn't! This one was killer, and I loved it. And I got to Yacht Rock it out with Amanda and Chris! So fun, thank you. 💪🎶
It's always fun when Amanda's in the house! You girls make me laugh while I sweat! Thanks for another fun yet challenging workout with great tunes!
Oh my gosh the music in this workout was amazing!!! I used to go to a boxing gym and had to stop due to an injury. I have not been able to do a plank row in a few years. I was able to do them today! Such an exciting moment for me. Chris, I am so grateful for your amazing workouts, your motivation and for always having a smile on your face and keeping me accountable. You should watch St Elmo’s Fire!
The music was out of this world!!!Superset are tough but so beneficial! I agree with some of the comments, you and Amanda are a great team and so funny! Thank you Amanda & Chris! ❤❤
Friday party!! Fabulous arm burn! I’m really impressed at Amanda’s knowledge of 80s somgs! Thanks for the burn and the laughs, ladies!❤❤
Welcome back, ladies!!!💛💛💛 Of course we missed you! Thank you for the super sets! Whew! And I loved the playlist and vacation stories! 🛳 😊
Who sang throughout this workout? I did which helped me with the abs workout after a two week break. Thanks for the after show you two. Made me smile
OMG. I am so glad delivery was yesterday..... My arms feel so weak, but I know they will feel stronger later... Great Routine.. So much variety (even though repeated) quick changes.... non stop work.,..Conversation, Laughter, and stories kept me focused on listening rather than what my arms were trying to do... Way to take your Mind off the workout!!.... Don't get me wrong,. Totally focused on the moves, just not concentrating on how hard it was or whether or not I could do it. Just did it, and enjoyed the conversation and fun.. Thanks Chris and Amanda! Love the energy!
So glad Amanda was there today! This workout went so quickly. Man I love strength training! Thank you both for such a great workout!
I am a shaky mess! I don’t know what was more challenging… the arms or the ab segments. Thanks again for another great workout!
Amanda! Always so fun to see you! The yacht rock was amazing. The workout was even more so! Thank you ladies so much! ❤🎉❤🎉
Blast from the past with the music- oh so good! ❤ Thank you for blasting my arms and abs today in the most fun way!😁💖😁💖😁💖
When you two are together it's always fun. My home gym seems to become a playground. Once again, Chris, I appreciated the detailed description because I was able to have my weights for the floor work out on my mat ahead a time. The music was fun and the cool down was epic. I realized when the feed stopped that I had a huge smile on my face. Great way to start a weekend just before being rocked by an earthquake!
Oh my gosh you two are awesome! Spreading happiness & great vibes which stick for the whole day! Fabulous workout thanks Chris, Amanda, Bananas & Louie - Just 50 minutes of work & .....Bob's Your Uncle, tank top arms! ❤💃
I needed the tag team of Chris and Amanda to get me through upper body and abs, always my toughest workout! Fun class! TY
This one was tough but so much fun! Chris, Amanda, and yacht rock what more could you need?
Always a fun time with Amanda!! Going arms two days in a row- what was I thinking?! The stories and music kept me going!! Thanks to both of you!! And did you say Amanda is a social worker?! That means we’re in the sane biz! Knew I loved her!!💕💕💪🏻😄
Wow - that was very challenging. Thanks for keeping me dancing during the breaks and smiling the whole time. My arms may never be the same!
AWESOME workout! I loved this one, in fact it was so effective that my arms are so sore now as I am typing this message, but it was so worth it. Abs feel great too! Most of all, your company, ladies, is indispensable! Thank you!
Wow! Killer upper body workout, especially the chest segment. I love chest press but dang by that third super set I was questioning my life's choices. 🤣 Arms are done. Always enjoy working out with you and Amanda! 💗 Thank you!
My arms were shaking. I had to drop the weight in the end but as Barry said, even the lighter weight was heavier than what I was using a year ago. Thank you Chris for motivating me to get stronger. The workout today was tough but the music was great and before I knew, Bob's your Uncle, it was done x
Wow. Arms are on fire. Loved the abs in between to give the arms a little break. Always enjoy the variety. Thank you! 😊❤
Hi Chris and Amanda! This was my first live since Christmas because we were away in Florida and I had to wait for the after parties there. Today’s was really fun!! I had access to heavier weights here too. Thanks again for making 50 minutes fly by! 🩷
First, I can not believe you've never seen St. Elmo's Fire 😮 Second, great workout! I truly enjoyed it on a Friday eve after a looooong week at school. Thank you, ladies❤ Finally, great playlist (again)🎉
What a great way to end the week! My arms and abs are on fire! The two of you are so fun! That's what it should be!❤
My after party was a party with great music and the entertainers. Love you two. This was an awesome workout. Thanks ladies ❤❤❤❤😊
Fab WO today Chris, loved it - thank you Amanda - "Bob's your Uncle" in Aussie Land means "its all ok" or the like. 💥🐰🖐 Aussie Sally -
Loved this upper body/abs…you guys always are entertaining together! Loved it 😍
Thank you Chris and Amanda! ❤This was Challenging and Fun! You guys had me cracking up! 😊
Great and very entertaining workout ladies! I thought the play list was great, I was singing along the entire time ! Thank you Chris and Amanda!!
So great to have the two of you together again. Lot's of fun!!! I loved the workout too!! 💖
Loved this arm workout this morning & those ab segments were no joke! Always love it when Amanda comes to play and keep us entertained while we work out together. Can't wait for the next one! BUELLER? BUELLER? BUELLER? 😂😂❤
I love seeing Amanda. You guys make working out so much fun.
So much fun, and the music! Haven't heard some of those songs since I was a kid. Not sure I'll be washing my hair tomorrow, thank you!
Nice to get my workout in the morning and finish it with a sing-a-long, dance party. Thanks for helping get my weekend started. We are headed to Southern Illinois this weekend for all the Eclipse fun.
@helenvogt88
4 ай бұрын
We're going to TX 😎
@sandywilner9572
4 ай бұрын
Have fun! Staying in Northern IL but I have eclipse glasses.
@NormaK123
4 ай бұрын
@@sandywilner9572 We are near St. Louis so not a far drive. Plus, my husband's college roommate lives there, so free place to stay! Hoping the weather stays clear.
What a great and challenging weight workout. I love Chris and Amanda together. They are so entertaining. They encouraged me to up my weights. Feeling strong. 💪🏻
I sang, laughed, and cursed (yeah, sometimes that 2nd or 3rd round got really tough) throughout this great upper body! Thank you Chris and Amanda!
Thx Chris n Amanda time flies when we are having Fitness Fun, my arms n abs got a good workout!, glad to see you both back in action! Forgot some of those tunes, not on my playlist, but the chatter is much more entertaining!
So much fun today. Love the energy you and Amanda have together. You crack me up. Oh and you worked my arms and abs off!
Bonus-bonus: I workout and get to listen to your stories and laugh with you. Fabulous workout, super strong and so much fun! My arms were shaking at the end but so satisfying. Thank you, ladies! You are the best ❤
Think the Brit (Varga) in Fargo season 3 said, Bob's your uncle! BTW, you 2 covered all the muscles. Lower body work getting off of the floor. Thanks Chris &: Amanda (AKA T Swift)❤
Loved the music, loved the workout and loved the laughter. You hit the trifecta!
Dang Chris you have me talking to all parts of my body now! Thank you for an intense Saturday morning workout. Have a great weekend!!
That was a killer workout!Glad for the ab segments in between. Great conversation as always & music 🎶. ❤ yacht rock!!
I love the expression - Bob's your Uncle - Glad someone else told you that Fanny's your Aunt because I said that as soon as you said Bob's your Uncle 😂😂😂😂. Even though my arms were dying, I was laughing.
Oh yeah babe! My arms and abs are on fire!! You two are so hilarious, I was laughing so hard when you were talking about Buck, I almost dropped my weights 😂😂 Thank you Chris & Amanda 🙏❤️
Love supersets…I second having a superset for a lower body workout! Thank you for all the great workouts!!
Great workout. Chris and Amanda are wonderful together and make the time fly by.
Thank you Chris and Amanda for a fun arms and abs workout. Was able to do this at the gym while on vacation and used a little heavier weight for the first round (since I didn’t have them at home). Going to have to get out and purchase them. Thank you again and stay warm with the cool weather up there. I hope to bring the warmth when I fly back north.
Great fun this morning! You & Amanda keep me laughing! Thanks for a great arm & ab workout!
Thank you,thank you. Loved working out with you and Amanda. I wasn’t up to a long workout, but you both kept me going which made the ending so much more enjoyable. ❤x
Great and challenging workout! I loved the workout and definitely the music! Thanks ladies for making it fun! ❤️💪🏻
This workout was so much fun! I loved the songs. I was laughing and singing along with you guys.
You guys are hilarious!!! I actually had to put down my weights when you told the "nice to meet you" story. 😂😂😂😂
Okay so forget meeting some tv or movie actor as a dream….its now jamming and dancing with Chris and the gang 🤣🤣 love the workouts and the happy vibes ❤❤❤
Great and fun workout. Thanks, Chris, Amanda, and Kevin!
The music was great
My arms feel so strong now! Thanks for all you do.
I just going to call this spaghetti arms workout! Thanks for the Friday party 🎉
Finally did this workout a week late. Definitely a challenge, but the jokes and banter made the time go by. Thanks Amanda and Chris!
After this intense arm/ab workout with Chris and Amanda, I had to chill on the deck with my Uncle Bob and a 26 piece patio set (needed 2 chairs). Great class format, Chris!
Can we get lower body super set too!? That was such a great challenge !!
Great music with this one and as always the company makes it much more “tolerable” when it really gets tough!
It was fun watching you both have fun! Great workout as always, thank you!
The music was amazing and made my arms feel lighter!Loved it and then I moved on to doing Day 5 Mobility-Strech Challenge.😃💫
I love the playlist today!!!❤
OMG, my arms are shaking and certainly know I have done a workout, might need some of that mobility / stretching later. Thank you Chris and Amanda, time flies when you are together which makes the shaking more bearable. Chris, your cruise sounded awesome and a well deserved holiday ❤
Did this two days ago…..arms feel like they’re going to fall off today! Thank you Chris and Amanda!!
Loved the music and your singing! Thanks, Chris and Amanda!
Love repeats, I feel it more! Great music too!
Love these tunes now I have my aqua fit play list in 30 minutes
Thanks for the great workout. 50 minutes flies by!
Love the yacht rock!! Oh, and great workout too. 😉
Love you're 50 Min - Arms & Abs Superset Workout All Levels Dumbbells Only it is a great workout to do especially at home and the exercises are really fun to do to especially with the dumbbells it is a very intense fun and challenging workout and it's one I would recommend giving a go it's a brilliant workout
Great and entertaining workout! Time flew by. I'm sure I'll feel this tomorrow. Thank you!
really feeling the arms after this workout, thank you!!!
It’s so great to see you two having fun! I can tell Chris got the vaykay she so deserved! The 25 piece patio furniture is only Canadian if you say, “it’s a 24 and a lawn chair, EH!” I’ll bring both to PENN some time to show you how it’s done - and I’ll bring the beer cause American beer is not so much beer as beer flavoured water to us Canucks! ❤️ you both! You bring me light every day! 🇨🇦🍋
Thank you so much Chris and Amanda.
@Enjoyyourlife_2023
17 сағат бұрын
and this workout has a wonderful playlist
Not sure I'll be able to use my arms tomorrow - that was awesome. You guys are so fun -loved the Fast Car sing along at the end (I'm with Amanda on the rest of the mix):❣
Thank you Chris and Amanda! I see a Xanadu themed workout in the near future? 🤔 😬
Great workout! Thanks Chris and Amanda.
Great workout! Loved the music! It's sacrilegious to have not seen St. Elmo's Fire! Especially since you love the 80's so much. Go and stream that movie ASAP! 😁😁 Thanks for everything!
I wasn’t able to join the Live yesterday but definitely enjoyed the after party which was this evening 👊🏻💪👏🏻 another great arm and ab workout with party music and laughs with Chris and Amanda thrown in always makes it feel easier, although I expect I’ll feel it tomorrow…so Bob’s your Uncle and Fanny’s your Aunt…job done ✅ 😉😉
@CDornerFitness
4 ай бұрын
Hahahaha I had never heard that until yesterday
@shonasampson6113
4 ай бұрын
@@CDornerFitness yeah my Mum says it a lot! I think to begin with I thought she’d made it up until I heard other people say it! 😉😉
The early bird gets the worm but the second mouse gets the cheese. 😂 Loved the music in this class. Good start to the weekend.
Toasty arms for sure!! Getting better at my abs! Great song playlist too
Wooo - idk about y'all, but this had me shaking like a leaf 🤣but soooo worth it. Felt it today 🔥🔥
Great workout and so fun with Amanda and Chris! Thank you!💕
I have been getting a little tired of doing my usual routine of total body strength 3 days a week so I am going to try & go back & do the Friday workouts on Tuesdays & the Wednesday workouts on Thursdays. I’ve been doing this the last couple of weeks & I really like the change. I love that I have so many different things to try with your channel! Thanks!
Fun workout with Chris & Amanda!
so fun it hurts. love the music!
Holy moly not sure moving tomorrow will be an option!! Great class. Thank you.
Love workouts with Amanda! This was a burner!
This was a great workout and format today. Thanks for sharing this Chris 👍 💪
Great tunes - I was singing the entire time - fun supersets as well
This 54 year old loved the throwback soundtrack! And the workout wasn’t bad either. Lol