45 Min - Weights and Cardio Interval Workout - At home Exercise with Dumbbells

Grab your dumbbells - we’re jumping into a 45-minute total body workout that mixes weight training with cardio intervals!
Get ready for a killer workout that leaves you feeling strong, sweaty and feeling amazing.

The Workout
We start with a 7 min Warmup
Segment 1 45 seconds of work -15 seconds of rest 2X
Squat Press
Pulsing Squats
Up Jack Down Jack (with Mods)

Segment 2 45 seconds of work -15 seconds of rest 2X
Pulsing Lunge with In and out Curls
Pulsing Lunge with Hammer Curls
Jack and Jab

Segment 3 45 seconds of work -15 seconds of rest 2X
Rows of your choice
Dumbbell Monster Walk
Squat touch down

Segment 4 45 seconds of work -15 seconds of rest 2X
Wide Squat with Tricep Overhea
Curtsy with Front Raise
4 punch and Thrust Back

8 MIN ABS Burner - switching every 30 seconds
Bicycle
Cross Crunch
Reverse Curl
Dead Bug

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