45 MInute Full Body Workout for Beginners to Advanced - LEARN GOOD FORM!
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- เผยแพร่เมื่อ 18 ก.ย. 2024
- Grab some dumbbells and get ready for this Full body workout for beginners to advanced participants! This full body strength is one of my favorite workouts!
In this workout we are taking it back to the basics, learning proper form and how to become a fat burning machine!!
When you have more lean muscle, you will burn fat more efficiently and become more sculpted and defined!
Here are the workout details!
Each segment will have 1 move for lower body, 1 move for upper body and one core or abdominal move. I will show modifications for each move and explain how to do each exercise with good form!
45 Minute // FULL BODY AT HOME STRENGTH WORKOUT for all levels!
Segment 1
Squats
Chest Press
Bicycles
Segment 2
Wide Squats
Bent Over Rows
Forearm Plank
Segment 3
Dead Lifts
Biceps Curls
Side to side Crunch
Segment 4
Glute Bridges
Close Grip Tricep Press
Reverse Crunch
Don't skip the Stretch
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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
This is my very favorite style strength workout. Heavy, concentrated, slow movements. Loved it! Thank you!
It’s great to get back to basics! Slower means heavier weights. Thank you!
Great workout for all levels! Chris is so patient and takes time to explain everything so everyone is using proper form and getting the most out of the exercises. Thank you Chris!
Thank you so so much!!! YOU ROCK!
Holy doley, my abs are still crying from the arms and abs the other day!! Loved it!!
Found this one again last night looking for a “basic” full body workout as I still work up to where I was several months ago.
I absolutely love this one. It’s so well-rounded. I don’t feel like it leaves anything out and is very well-balanced. Added it to my “would do again” playlist.
I was really in the mood today for heavy full body, so it was the perfect day to revisit this workout. This is one of my favorite strength workouts. It's focused, slow, deliberate movements really allow me to challenge myself and go heavy. I love it. Thank you!
Thanks Chris...great "back to basics" workout. Sometimes it's nice to really focus on one body part at a time 👍
Don’t worry, doing this back to the basics strength class doesn’t make you a “Basic B*****… it does however run the risk of turning you into a bombshell beauty! Love this Class! 👍🏽💪🏻😻
LOVE IT!!!!!
Basic moves doesn’t equal easy! This is a perfect opportunity to increase your weights a little. Thanks Chris
Absolutely! Thanks Kendra!
First time live!
I really used to hate strength, especially squats! After doing your workouts for 9 months (off and on) I have come to really enjoy strength. Still don't love planks, but I know I will get stronger and they will get easier. This is my favorite strength video! My heaviest dumbbells are 10lbs...time to go up for sure! Thanks Chris!
What I loved most about this class were the 60 second segments. That's what seems to make a difference for me, in whether a class is challenging or not. I probably need heavier weights, too, but in the meantime, longer segments make a huge difference! Hoping for 30 pounders for Xmas.
Loved going back to basics. It’s so much easier to focus on form with this one. Thanks!
the best training style workout! great for beginners and a refresh for intermediate to advanced. @1:05 full screen Lou frozen @1:18 peek a boo Lou @28:45 Anna flash @30:28 Louie on cue @31:40 snuggle break @49:32 wave bye xoxo
Thank you so much Dawn!!
Great, back-to-basics strength workout. I never get the chance to do your live classes, but I do love streaming them after the fact. I have a very close friend who is a personal trainer, she’s in her early 60s and looks easily 20 years younger. She preaches all the time to myself and all her clients about how important strength training is, especially as you get older. I don’t even think she does cardio anymore- just focuses on strength -and she looks better than ever!
YESSSS! I love this! Thank you so much!
I enjoyed doing this full body workout again. I remembered Nastia's red button 😊
Nice workout for a Monday morning. Strength training alternating days with a cardio class has improved my strength and muscle definition greatly. Not bad for a lady over 60. Your play lists provide the ability to choose appropriate formats and duration depending on how I am feeling on any given day. No excuses to do nothing. Thank you ❤ 🇦🇺
YAY!! I LOVE THIS so much Debbie! Great job!
Fantastic workout. Thanks for all you do to keep the workouts fun and effective.
Just what I needed today. Sadly, I have been so hit and miss with strength the last couple of weeks that this was perfect to get myself motivated and back into it again. Thanks so much, again Chris, for being here and for doing what you do! So appreciate you. 😎💕💪🏻💪🏻
You got this!
I always hated to go to the gym. But this is great. I enjoyed it so much. Thank you.❤
Great back to basics workout! Fantastic full body for Monday. Thanks so much!
1000 percent full body today!!! Feeling strong, thanks for challenging us to go heavy! I cant believe I'm using 20-30 lbs weights with you - i would have NEVER used over 10 lbs.
Great job! STRONG LIKE BEAR!
I love those simple moves because they allow me to increase the weight.
Wonderful!!
Back to basics! Great workout to work on form and increase weights if you can. Thanks Chris!
Awesome class my abs already hurt ! Thank you !
Excellent solid workout that hits all the right muscles!
Good Morning. Im late but will be doing this in an hour.💪🏼
My favourite full body workout yet! I increased the weights & pushed through staying as controlled as I possibly could! I know I'm going to feel this tomorrow! Thanks Chris, awesome class as always! ❤
It was great to go back to basics! Can’t go wrong with any of these moves… and I increased my weights for every single one of them!
GREAT JOB!!!!!
Feeling super strong after this workout. Thanks, Chris 💪🏻
First time doing weights with you and apparently I found the best workout for that. Even though I only have 4 2-kg dumbbells and some bands, it was awesome. Long life to the basic exercises and thank you Chris for the workout!
Fantastic workout. I increased my weights and focused on form. No accidents, no injuries, thanks to your slow and controlled workout. Slow doesn't mean easy!! Thank you for changing my mindset and my body. A million thank yous for your expertise, laughter, and motivation!
YAY!! GREAT JOB!!!!!!!
Loved this! Sometimes we don’t need or want an intense workout and want to focus on the basics and lifting a bit heavier. Thank you for the video and your expertise on the moves!
Love this class! Well rounded full body and appreciate abs sprinkled in thru out. ❤
Absolutely great. Doable, yet challenging! Makes me want heavier weights, especially for my legs. Perfect length--I add on a 10 minute stretch after. A new favorite, I think!
I wasn't in the mood to work out but came across this workout and said why not....I always feel better afterwards. Thank you for fantastic workout and all of the good tips. Love and Light ❤
It was so great to go back to basics! This was a lot of fun, and I can't believe how quickly 50 minutes went by! I'll definitely do this one again!
Thanks Amy!
Loved this! A break from compound moves was awesome because it really let me focus on the move. It’s just what I needed today. Thank you!
Awesome total body workout!!! Thanks so much Chris!!!
Great "straight-up" strength training. I can see how my strength is improving, too!
YAY!!!!!!
It’s great to just go back to the basics sometimes. This was a solid workout! And fun music! Thanks, Chris!
Thanks so much Lori!
I really like this one. Back to basics style is fun!
Always feel such a sense of accomplishment after a full body strength workout. Thanks!
You're so welcome!
Loved this. Simple and effective. Have a good one, Chris!
Thanks! You too!
Loved this total body workout! This type of strength training workout is my favorite of Chris’s. She recommends to try heavier and I am able to do just that and feel stronger after doing this workout 💪 Thank you Chris!!
Good morning from AZ. Wish I could workout live. Checking out what I will be doing this afternoon!
That was an awesome strength class. I plan to do this over and over and begin to increase the weights.
Loved the simple moves in this workout. I was excited to use my 20s!!
Chris, thank you so much!! I absolutely LOVE your weight workouts! I feel so healthy and strong after I'm done.
The other thing that keeps me working out with weights is the satisfaction I get being the only one in my office that can change the Hinckley Springs water bottles from the water dispenser. "Yesssssss!! 💪😃
Thank YOU!!!!!!! LOVE THAT!
Okay folks. If you are looking for a good way to START with weights or if like me, you've been doing Chris's strength training for awhile and you wanted to see if you're ready to up your weights significantly but safely, DO THIS ONE!!!! 25 pounds on the deadlifts and I honestly would have tried 30s if I had them! Never in my wildest dreams that 3 years ago I'd be able to do this ❤
WOOO Thank you so so much Deb! This is such a great one for everyone! I love how strong you have gotten!
Great full-body workout today!! ❤
Really liked the basic strength today! It allowed me to go up in weights on several of these moves which kept the heart rate up. I liked the combo of each segment: legs, arms, abs, repeat. Deadlifts are my favorite lower body move, the stretch always feels so good on the way down!
This was such a great workout to really focus on form and get back to basics!
THanks so much Jessica!
This was a great workout! I followed your advice and pushed myself to use heavier weights, and I was very proud of myself for making it through! Slowly moving away from my lighter weights and it feels great!
Fantastic workout, as always, and the fun stories make it go by faster. Especially loved the concentrated inner thighs and glutes, thank you!
YAY Thanks Kirstie!
For a beginner, this one was great. I did it and increased my weight. I will be doing it again. Thanks Chris!
GREAT JOB!!!! YAY!
Thanks, a great work out as usual and some good conversation!!
Loved this workout! I l loved the pace and working on the correct form. Thank you so much!!
Great Monday Workout! ❤
Thank you!!
Wasn't sure if I was up for a workout tonight after being on my feet all day but this full body strength workout was perfect and I'm feeling like a million bucks after!
Fantastic!!
I can’t believe I did this last week and DIDNT comment
Wow so rude.
But I’m rude and crude and outta control so here we goooooo!!!
Super killer full body shakes today thank you Chris! 😃😃
You are🤣🤣🤣🤣🤣
This was my first workout with you since Sept 8, when I developed sciatica....I am slowly easing back into working out (except for walking and hiking). I have missed your workouts!!!! I didn't do everything but did as much as I could.
Oh no Terry! !I hope you are not in too much pain!!!!
Fabulous strength training session! I FINALLY invested in heavier weights, not a lot of space in my house so I did the adjustable ones!! So happy. I used to only have 2-10lbs. I saved my 8lbs as the adjustable only go up by 5lbs. Finally got to try 15 and 20 today ❤😅my husband is happy that I’m getting rid of the other weights hahaha. Thank you for always promoting everyone to try a heavier weight.. can always drop and go lower. 💖
YES!!! Great job Connie!!!! I LOVE LOVE LOVE THIS!!
Great full body workout. Used 25lb weights through the entire workout. Looking forward to the 30 day mobility challenge. Will be fun to do. Thanks.
Great job!
Truly enjoyed the workout this morning to wake myself up and to have a good start of the day. Thank you! 😊🥰
You're so welcome! You are testing out those 12 lb dumbbells!!
Loved this workout. I just ordered heavier weights. Thank you, Chris. I want to be thin. But more importantly, I want to be strong. ,
Great job! YAY!!!!!!!
This was the perfect workout for me to increase the weights! Thank you Chris ❤💪
You're so welcome!
Did this again. Apparently. First time was on my birthday. Loved this basic but super effective weight workout.
YES!!!!!!!!! You get a lot of birthday redos LOL!
I enjoyed every minute of this workout! ❤
Thank you, Chris!!! ❤
Great workout Chris. Love back to basics. 😊
Loved this! ...I have knee problems so it's so much better for me to transition from one exercise to the next without losing form in this format.. Thanks Chris
I am so happy this works for you!! thanks!
Just perfect. Basic moves allow for heavier experimentation. Even nursing a slight rotator cuff tear I surprised myself.
I remember doing this workout before as I recall the conversation. It’s good for me to go back to the basics & I did increase my weights on a couple moves. Hoping for another Phillies win in Atlanta!
YAY Thanks Deb!! GO PHILLIES~
This was a great full body strength workout! Thank you Chris!
HA! That's a good question!
I used my 30 lb weights for dead lifts and squats. That was the most they've ever been used and it felt good. Thanks for encouraging me to "go heavy". You rock (as always)!
GREAT JOB AUDREE!
Hi Chris. This was the best advice and workout ever!!! Back to basic with the instructions on what to focus on and how to do the moves correctly was amazing. This one goes on repeat for me ❤
You're so welcome!
I really love this workout! I took this opportunity to use heavier weights and really feel the moves. Thanks (again) Chris! 💪❤️
Great job!
i love this workout....all my favorite moves in one workout...come also to my absolutly favorite list 😊❤❤❤❤thx so much for this awe workout
Thanks
Wonderful class, thank you Chris!
Glad you enjoyed it!
Nearly didn’t do this today coz I had a banging headache but I did and felt much better for doing it , thanks for all you do Chris 😊
So happy it helped!
This was great, as always, Chris! Thank you :) I was definitely all about Jem too 🌠
Thank you Chris great class
Wow that went fast and to think I was trying to talk myself out of doing it I should know better than that as your workouts always go fast thank you again Chris another great one
loved the basics!!! xo
I have to remember to always leave a comment so I know whether I did the workout or not LOL. I like so many I can't tell which is which! another great total body, just what I need it for Monday
Great post Christmas workout!
I think I’ve done this one before…it was good then and even better now! Got those weights loaded up like a boss 💪🏼 🔥
GO SHELLEY!
Felt great to get back to the basics! Love that you always say what weight you are using! Its a good motivation for me to try match you 😊 Thank you!
You are so welcome! Thank YOU!
Great full body strength workout! Really felt like I learned a lot! Thanks, Chris!
Thanks so much janet!
I really enjoyed this workout and the muscle/fat conversation. Thank you for explaining the differences. I grew up when the norm was to be skinny. Nothing else mattered. So glad times have changed. Looking forwarded to getting stronger and using your workouts to get there. 😊
Thank you so so much!!
Another great one…felt great! As always, appreciate all the tips on form. It is really evident that you know your stuff…that’s why I come back day after day!!!😊😊😊
Thank you so much!
Thanks Chris, really enjoyed it xxx
Thank you so much for this work out. Absolutely loved it. Going back to the basics of showing me how strong I’ve gotten. Will absolutely keep this in the rotation.
YAY!!! That is awesome!
A wonderful workout
This was just what I was craving. I loaded up the barbell for the leg moves and went heavy! Thank you so much!
You're so welcome!
LOVED this one. will be back to do it again. SO happy I found you, i've been needing to get motivated to work out again and I LOVE step. This was exactly what I needed.
YAY!!! Thanks so much Tiffany!! I will keep you going ❤️❤️❤️
I love this one! Sometimes compound moves are so complex. Today was like a progress report for me, I'm sure I attempted heavier than the last time I did this with you! Thank you!
Nice easy 45 minute Full Body class. Great options. I had to take a few of them as I had been kicked in the ribs in my las soccer game. Couldn't jerk with any of the moves. Last abs one was the one that burned the most. See if I can do a step class later or not.
👍👍Since I already gave you one the first time around. Thanks
HAH Thanks Alice!