Ready for some sweaty intervals? This workout uses the Tabata protocol – a highly effective form of cardio interval training! Grab some light dumbbells, because we're diving into 20 seconds of high-energy work followed immediately by 10 seconds of rest, repeated in rounds. Why focus on Cardio Intervals like Tabata? This specific structure of short, intense work intervals followed by brief recovery periods is fantastic for challenging your cardiovascular system. Here's the breakdown: Efficient Cardio Boost: The 20-second work bursts demand maximum effort, pushing your heart rate up rapidly. This intense cardio stimulus, repeated multiple times, significantly improves your cardiovascular fitness and endurance in a relatively short amount of workout time. Metabolic Spike: The high intensity of the intervals requires a lot of energy, leading to a significant calorie burn during the workout. Even more importantly, it triggers the "afterburn effect" (EPOC), where your metabolism stays elevated after the workout as your body recovers, burning extra calories. This makes interval cardio a powerful tool for fitness and weight management. Adaptable Intensity: We've included both high-impact and low-impact options. This allows you to adjust the intensity of your cardio intervals based on your fitness level and how your body feels today, ensuring you get a great workout safely, whether you're jumping or keeping things grounded. The key is to push yourself during those 20-second work intervals to maximize the cardio benefits. Don't worry about perfection, just focus on effort! You can choose high or low impact – just show up, work hard through each interval, and get this awesome cardio session done! Let's get that heart rate up! THANK YOU FOR SUPPORT 👍🏽 LIKE if you want more full body workouts with weights! 💬 COMMENT to let us know what other videos you want to see. 🔔 SUBSCRIBE + turn on notifications so you never miss a workout! 📸 FOLLOW us on IG for more :  https://www.instagram.com/cdornerfitness/ Join my e-mail List and check out my Website: www.CDornerFitness.com 🙏 Thank you for your support to keep the workouts coming! 💪 Venmo: Christina-Dorner Or visit 👉 https://www.cdornerfitness.com/support to help support our channel! 🌟 NEED EQUIPMENT? Shop my AMAZON Equipment page ▶️https://www.amazon.com/shop/cdornerfitness/list/7A2UHPSZF94K?ref_=cm_sw_r_cp_ud_aipsflist_aipsfcdornerfitness_GXA9VCRQMGWNW5HPH068 🛍️ Looking for fantastic workout gear at an amazing price? Check out CRZ YOGA!! 🏋️‍♀️ Visit 👉 https://us.crzyoga.com/?ref=CHRISTINADORNER MY COLORFUL MAT IS FROM YOGA STRONG https://www.shopyogastrong.com/discount/CHRISTINA56005  CODE CHRIS for 20% off!! Looking for a great protein bar? My favorite are Aloha Bars! - https://aloha.com/CHRISDORNER 🎵 Discover awesome tunes for your content on EPIDEMIC SOUND! 🎶 Join now and elevate your music game! 🚀 👉 https://www.epidemicsound.com/referral/ei9ty8 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. ————————————————————— 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

Yes, you read that right – a full 60 minutes dedicated entirely to Foam Rolling! Grab your roller because we're taking the time today to really loosen up those muscles and leave you feeling amazing. So, what exactly is foam rolling and why spend a whole hour doing it? Foam rolling is a form of self-myofascial release, which sounds complicated but is pretty simple. Think of it like giving yourself a deep tissue massage. Your muscles are wrapped in connective tissue called fascia. Sometimes, due to exercise, sitting for long periods, or stress, this fascia and the muscles underneath can develop tight spots or "knots" (sometimes called trigger points). Here's why foam rolling is so beneficial: Releases Tightness & Knots: Applying pressure with the foam roller helps to break up these knots and release tension in both the muscle and the fascia surrounding it. This can immediately make you feel looser and less restricted. Reduces Muscle Soreness: Rolling increases blood flow to the muscles you're working on. Better blood flow brings more oxygen and nutrients, which helps flush out waste products that contribute to soreness (like after a tough workout) and speeds up the recovery process. Improves Flexibility & Range of Motion: By releasing tightness, foam rolling can help restore your muscles to their optimal length. Over time, this leads to improved flexibility, meaning your joints can move more freely through their full range of motion without feeling stiff or restricted. Potential Injury Prevention: When muscles are overly tight, they don't function properly and can put extra strain on joints or other muscles. Keeping your muscles pliable and moving well through regular foam rolling can help reduce the risk of strains and other potential injuries. Dedicating a full 60 minutes allows us to thoroughly target major muscle groups throughout the entire body, giving you a deep sense of release and restoration that a quick session might miss. Find a comfortable spot, grab your foam roller, and let's invest this hour in helping your body move and feel its best! The roller I use is here - https://a.co/d/9PZQuUk THANK YOU FOR SUPPORT 👍🏽 LIKE if you want more full body workouts with weights! 💬 COMMENT to let us know what other videos you want to see. 🔔 SUBSCRIBE + turn on notifications so you never miss a workout! 📸 FOLLOW us on IG for more :  https://www.instagram.com/cdornerfitness/ Join my e-mail List and check out my Website: www.CDornerFitness.com 🙏 Thank you for your support to keep the workouts coming! 💪 Venmo: Christina-Dorner Or visit 👉 https://www.cdornerfitness.com/support to help support our channel! 🌟 NEED EQUIPMENT? Shop my AMAZON Equipment page ▶️https://www.amazon.com/shop/cdornerfitness/list/7A2UHPSZF94K?ref_=cm_sw_r_cp_ud_aipsflist_aipsfcdornerfitness_GXA9VCRQMGWNW5HPH068 🛍️ Looking for fantastic workout gear at an amazing price? Check out CRZ YOGA!! 🏋️‍♀️ Visit 👉 https://us.crzyoga.com/?ref=CHRISTINADORNER MY COLORFUL MAT IS FROM YOGA STRONG https://www.shopyogastrong.com/discount/CHRISTINA56005  CODE CHRIS for 20% off!! Looking for a great protein bar? My favorite are Aloha Bars! - https://aloha.com/CHRISDORNER 🎵 Discover awesome tunes for your content on EPIDEMIC SOUND! 🎶 Join now and elevate your music game! 🚀 👉 https://www.epidemicsound.com/referral/ei9ty8 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. ————————————————————— 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

Get ready for a quick, sweaty session of HIIT-style moves on the step! In just 25 minutes, we'll boost your heart rate and challenge your muscles with a no-repeat workout. This means every exercise is fresh, keeping things fun and engaging! We'll be using intervals of 45 seconds of work followed by 15 seconds of rest. Grab your aerobic step and join me! Why HIIT on a Step? This combination is fantastic for a few reasons: Efficient Cardio: High-Intensity Interval Training (HIIT) like this (with the 45/15 intervals) pushes your heart rate up significantly during the work periods. This is incredibly effective for improving your cardiovascular fitness and endurance in a short amount of time. Increased Calorie Burn: The high intensity burns a lot of calories during the workout. Plus, HIIT often leads to the "afterburn effect" (EPOC), where your body continues to burn extra calories even after you've finished exercising as it works to recover. Engaging & Fun: Using the step adds an extra layer of challenge and coordination compared to floor-only workouts. The "no-repeat" format keeps your mind engaged as you move from one exercise to the next without getting bored. So, if you're short on time but want a workout that delivers sweat, cardio benefits, and fun, this 25-minute no-repeat step HIIT session is perfect! ❤️ Thank you for your support! It helps me bring more fun workouts to YOU! 👉 Support the channel here - https://www.cdornerfitness.com/support 🔄 Need a step? Grab your Step NOW!!!!! https://a.co/d/3hn0KSa 🎯 Still learning? Check out over 50 easy-to-follow step tutorials! 👉 Learn Step Moves Here - https://www.youtube.com/watch?v=5myxS3VR8yA&list=PLvftKxea83m740fFLEN7UqA0fXKZDZ59d&pp=gAQB 🧘‍♀️ Don't forget to stretch! 👉 Quick Stretch After Step Routine - https://youtu.be/uKg1T2GWnwc 🛒 Shop my gear and equipment 🔥 CDornerFitness Gear https://cdornerfitness.myspreadshop.com/ 🏋️‍♀️ My Amazon Store: https://www.amazon.com/shop/cdornerfitness 🧘‍♀️ Colorful Yoga Mat:\ FROM YOGA STRONG https://www.shopyogastrong.com/discount/CHRISTINA56005  CODE CHRIS for 20% off!! (CODE: CHRIS for 20% off!) 💸 Affordable workout gear: CRZ YOGA - https://us.crzyoga.com/?ref=CHRISTINADORNER 🔗 Connect with CDornerFitness: Instagram: @CDornerFitness Website: www.CDornerFitness.com 🔔 Don't forget to SUBSCRIBE and click the bell so you never miss a workout! 👉 Subscribe 🎵 A lot of my Music is from EPIDEMIC SOUND! Sign up now for awesome music for your content: Epidemic Sound https://www.epidemicsound.com/referral/ei9ty8/ 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.

Get ready for 50 minutes dedicated to building serious lower-body strength and carving out those abs! We're going to fire up all the major muscles below the belt – glutes, hamstrings, quads, and even calves – while mixing in some killer core moves throughout the session. For this workout, you will need a pair of dumbbells and resistance bands (like Regina Bands). Why focus on strengthening your lower body and core together? This combination is incredibly powerful for overall fitness and function: Foundation of Strength & Power: Your legs and glutes are your body's powerhouse. They drive movements like walking, running, jumping, and lifting. Strengthening them makes these everyday activities easier and improves your athletic performance. Spine Support & Injury Prevention: Your core muscles (including your abs) work together with your glutes and back muscles to stabilize your spine. A strong core acts like a natural corset, protecting your lower back from strain and reducing the risk of pain and injury. When your lower body is also strong, it further reduces the load on your back. Improved Balance & Stability: Strong legs and a stable core are essential for good balance. This helps prevent falls and makes you feel more confident and steady on your feet during any activity. Boosted Metabolism: Your leg muscles (quads, hamstrings, glutes) are some of the largest muscle groups in your body. Working them intensely helps build lean muscle mass, which in turn boosts your metabolism, meaning you burn more calories even when at rest. So, this 50-minute workout isn't just about looking good; it's about building a functionally strong, stable, and powerful lower body and core that supports you in everything you do! THANK YOU FOR SUPPORT 👍🏽 LIKE if you want more full body workouts with weights! 💬 COMMENT to let us know what other videos you want to see. 🔔 SUBSCRIBE + turn on notifications so you never miss a workout! 📸 FOLLOW us on IG for more :  https://www.instagram.com/cdornerfitness/ Join my e-mail List and check out my Website: www.CDornerFitness.com 🙏 Thank you for your support to keep the workouts coming! 💪 Venmo: Christina-Dorner Or visit 👉 https://www.cdornerfitness.com/support to help support our channel! 🌟 NEED EQUIPMENT? Shop my AMAZON Equipment page ▶️https://www.amazon.com/shop/cdornerfitness/list/7A2UHPSZF94K?ref_=cm_sw_r_cp_ud_aipsflist_aipsfcdornerfitness_GXA9VCRQMGWNW5HPH068 🛍️ Looking for fantastic workout gear at an amazing price? Check out CRZ YOGA!! 🏋️‍♀️ Visit 👉 https://us.crzyoga.com/?ref=CHRISTINADORNER MY COLORFUL MAT IS FROM YOGA STRONG https://www.shopyogastrong.com/discount/CHRISTINA56005  CODE CHRIS for 20% off!! Looking for a great protein bar? My favorite are Aloha Bars! - https://aloha.com/CHRISDORNER 🎵 Discover awesome tunes for your content on EPIDEMIC SOUND! 🎶 Join now and elevate your music game! 🚀 👉 https://www.epidemicsound.com/referral/ei9ty8 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. ————————————————————— 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

Want calves that pop? Add these to your routine👇 1️⃣ Standing Calf Raises 2️⃣ Inward & Outward Toe Raises 3️⃣ Calf Raises on a Step 4️⃣ Weighted Calf Raises No fancy equipment. Perfect for home or outside! Enjoy the beautiful weather! 💪 Stronger calves = better balance, power, and a defined look you’ll love 👀✨ #CalfWorkout #LegDay #StrongLegs #HomeWorkout #BudgetFitness

Happy Fitness Myth Friday! 💪✨ I’ve been seeing so many comments from you guys asking: ➡️ What’s the difference between basic and advanced step? ➡️ When do I add risers? ➡️ Which is better for my lifestyle? Well, you’re in luck—I’m breaking it down for you today! Not sure where to start? No worries! I’ve got you covered. 👇 Check out my playlists for both levels so you can jump in right away: Basic Step: https://youtube.com/playlist?list=PLvftKxea83m53j9BibGCZTq7bmxjSo9Vy&si=qpL2NGpKJZG-2Kgz Advanced Step: https://youtube.com/playlist?list=PLvftKxea83m6jLWNaf9MRKetEy2Z4lasq&si=alcZwmjL0fB_PDTC Let’s step it up together! 💃🔥

Try this booty-burning workout: ▫️ Angled Lunges ▫️ Curtsy & Lunge ▫️ Weighted Donkey Kicks ▫️ Glute Bridge Press 4 sets of 12 reps each! (And don’t forget to hit both sides when needed 😉) 👉 Want more glute videos? Check this one out: https://youtu.be/N8YQ8EMRXy0

Get ready for 31 minutes of pure 80s Step Aerobics fun! This basic low-impact workout is perfectly paced at 133 BPM and designed to get you moving without stressing your joints. And...it's not just for beginners, anyone who loves step can join in!! Whether you're new to step aerobics or just looking for a feel-good cardio session, this routine is for you. LOVE THIS MIX? Get it here! http://mymix.yesfitnessmusic.com/?uuid=be3d6fb0-1fbe-11f0-b310-0242ac110002 We've packed this 30 min session with easy-to-follow choreography set to unforgettable 80s hits. No complicated moves, just pure energy and nostalgic vibes! It's the perfect low impact cardio to boost your mood and fitness. In this 80s Step Aerobics Workout: Duration: 30 Minutes Intensity: Low Impact, Beginner-Friendly Music: Awesome 80s Tracks! Tempo: Steady 133 BPM Focus: Fun Cardio & Basic Step Moves Grab your step (or just follow along on the floor for an even lower impact option!), lace up your sneakers, and let's travel back to the 80s! ❤️ Thank you for your support! It helps me bring more fun workouts to YOU! 👉 Support the channel here - https://www.cdornerfitness.com/support 🔄 Need a step? Grab your Step NOW!!!!! https://a.co/d/3hn0KSa 🎯 Still learning? Check out over 50 easy-to-follow step tutorials! 👉 Learn Step Moves Here - https://www.youtube.com/watch?v=5myxS3VR8yA&list=PLvftKxea83m740fFLEN7UqA0fXKZDZ59d&pp=gAQB 🧘‍♀️ Don't forget to stretch! 👉 Quick Stretch After Step Routine - https://youtu.be/uKg1T2GWnwc 🛒 Shop my gear and equipment 🔥 CDornerFitness Gear https://cdornerfitness.myspreadshop.com/ 🏋️‍♀️ My Amazon Store: https://www.amazon.com/shop/cdornerfitness 🧘‍♀️ Colorful Yoga Mat:\ FROM YOGA STRONG https://www.shopyogastrong.com/discount/CHRISTINA56005  CODE CHRIS for 20% off!! (CODE: CHRIS for 20% off!) 💸 Affordable workout gear: CRZ YOGA - https://us.crzyoga.com/?ref=CHRISTINADORNER 🔗 Connect with CDornerFitness: Instagram: @CDornerFitness Website: www.CDornerFitness.com 🔔 Don't forget to SUBSCRIBE and click the bell so you never miss a workout! 👉 Subscribe 🎵 A lot of my Music is from EPIDEMIC SOUND! Sign up now for awesome music for your content: Epidemic Sound https://www.epidemicsound.com/referral/ei9ty8/ 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.

Get ready for 45 minutes dedicated to lower body resistance training! This workout focuses on building strength, improving stability, and definitely making you sweat. Using dumbbells and sliders adds resistance to challenge your muscles as we lunge, glide, and grind through moves designed to fire up your glutes, hamstrings, and quads. What is Resistance Training and Why is it Crucial for Your Lower Body? Resistance training simply means exercising your muscles against some form of resistance (like dumbbells, sliders, bands, or even your own body weight) to make them stronger. Focusing this type of training on your lower body is key: Builds Functional Strength: Your legs and glutes power most daily movements – walking, climbing, lifting. Resistance training directly strengthens these muscles, making everyday tasks easier and safer. Boosts Metabolism: Muscle burns more calories at rest than fat. Targeting the large muscles of your lower body with resistance training significantly boosts your metabolism, aiding in weight management. Supports Joint Health & Prevents Injury: Strong quads and hamstrings stabilize your knees, while strong glutes support your hips and lower back. Resistance training builds this crucial support system, reducing stress on joints and preventing common injuries. Increases Bone Density: Applying resistance stimulates your bones to become stronger and denser, which is vital for preventing osteoporosis. Enhances Athletic Performance: A powerful lower body, built through resistance training, is the foundation for speed, power, and endurance in almost any physical activity. This 45-minute session uses dumbbells and sliders to provide that essential resistance, challenging your muscles to adapt and grow stronger. Let's build that powerful foundation! Grab your dumbbells and sliders, clear some space, and let's get started with this effective lower body resistance training workout! THANK YOU FOR SUPPORT 👍🏽 LIKE if you want more full body workouts with weights! 💬 COMMENT to let us know what other videos you want to see. 🔔 SUBSCRIBE + turn on notifications so you never miss a workout! 📸 FOLLOW us on IG for more :  https://www.instagram.com/cdornerfitness/ Join my e-mail List and check out my Website: www.CDornerFitness.com 🙏 Thank you for your support to keep the workouts coming! 💪 Venmo: Christina-Dorner Or visit 👉 https://www.cdornerfitness.com/support to help support our channel! 🌟 NEED EQUIPMENT? Shop my AMAZON Equipment page ▶️https://www.amazon.com/shop/cdornerfitness/list/7A2UHPSZF94K?ref_=cm_sw_r_cp_ud_aipsflist_aipsfcdornerfitness_GXA9VCRQMGWNW5HPH068 🛍️ Looking for fantastic workout gear at an amazing price? Check out CRZ YOGA!! 🏋️‍♀️ Visit 👉 https://us.crzyoga.com/?ref=CHRISTINADORNER MY COLORFUL MAT IS FROM YOGA STRONG https://www.shopyogastrong.com/discount/CHRISTINA56005  CODE CHRIS for 20% off!! Looking for a great protein bar? My favorite are Aloha Bars! - https://aloha.com/CHRISDORNER 🎵 Discover awesome tunes for your content on EPIDEMIC SOUND! 🎶 Join now and elevate your music game! 🚀 👉 https://www.epidemicsound.com/referral/ei9ty8 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. ————————————————————— 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