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AFROBEATS PART 4 !
Dansez avec vos amis, votre famille ou même seul(e) à la maison ! N’hésitez pas à me faire vos retours.

. Pour T’ABONNER à ma chaine c’est par ICI ► http://bit.ly/3RZgGJt
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Mon programme sport et mes événements :
. PROGRAMME FITDANCE ► https://bit.ly/3QgTF3u
. EVENEMENTS SPORTIFS ► https://bit.ly/45LZRoZ
. SITE INTERNET ► https://tarasbody.com
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Retrouve-moi aussi sur :
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. FACEBOOK | @tarasbody ► https://bit.ly/3S01Oe3
Pour toute demande de PARTENARIAT uniquement ► tarasbodymanagement@gmail.com

MON LIVRE ► https://bit.ly/3QgkiVl

Outfit @Gymshark : http://gym.sh/Shop-Tara

Playlist :
Echauffement : No Wahala – 1da Banton
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– Mr Oulala – Let’s go
– Djibril Cissé – Kiti
– Chief Obi – Ova
– Baako Riddim – A-STAR
– Dj Eddybeatsv- Why Are Running
– Johny Bravo – Colou
– Squid Game Remix

Etirements : Peru – Fireboy

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Kickstart your week with this energizing 50-minute full-body workout! 💪✨
Need a shorter full body? Check this out – https://www.youtube.com/watch?v=FWkPQgblbtk&list=PLvftKxea83m6Ndt2_GtTTOoBLs80OpRjg&index=138&t=1758s

This isn’t just any full-body session—today, we’re adding a special mobility and flexibility segment at the end to leave you feeling AMAZING! 🧘‍♂️

🏋️‍♀️ Grab your dumbbells and loop bands, and let’s get moving! This workout is designed to challenge you, but we’ve included modifications so that everyone can join in, no matter your fitness level. Get ready to strengthen, stretch, and start your week off right!

🔔 Don’t forget to subscribe and hit the notification bell so you never miss a workout!

We will start with a short workout and move on to no-repeat moves!
Each move is performed for 60 Seconds
1.3 Pulse Squat to toes
2. Reverse Lunge with overhead hold Right
3. Reverse Lunge with overhead hold Left
4. Squat with Curl and Press
5. Wide squat with calf Raise and hammer curl
6. Glute Bridge
7. One leg Glute bridge Right
8. One leg Glute Bridge Left
9.Glute Bridge Iso Knee Ins
10.RDL
11. DeadRow
12. Seated Loop Row right
13. Seated Loop Row left
14. Chest Press with Iso Glute Bridge
15. Chest Fly with Leg Lower
16. Pullovers
17. Close PRess
18. Banded Skull Crusher
19. 1 Arm Crusher
20. 1 Arm Crusher
21. Warrior Concentration Curl Right
22. Warrior Concentration Curl Right
MOBILITY!!

THANK YOU FOR SUPPORT39:18
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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.
—————————————————————
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

#WorkoutMotivation #FitnessJourney #HealthyLifestyle #StrengthTraining #FlexibilityTraining #MobilityWorkout #FitFam #ActiveLifestyle #HomeWorkout #GetFit #WorkoutAtHome #FitnessForAll #ExerciseRoutine #WellnessJourney #FitLife #DumbbellWorkout #BandWorkout #FitnessCommunity #StrongNotSkinny #MindfulMovement #FeelGoodFitness #FitGoals #WorkoutEveryday #energizingexercises

0:00 Intro
1:18 Warm-up
8:28 Three Pulse Squat to Toes
9:58 Reverse Lunge with Overhead Hold
11:23 Reverse Lunge with Overhead Hold
12:35 Squat with Curl and Press
14:08 Wide Squat with Calf Raise and Hammer Curl
15:50 Glute Bridge
17:15 One Leg Glute Bridge
18:35 One Leg Glute Bridge
19:54 Glute Bridge Knee ins
21:10 RDL
23:10 Dead Row
24:30 Band three Pulse Row
26:07 Band three Pulse Row
27:30 Chest Press with Iso Glute Bridge
29:20 Chest Fly with Leg Lower
31:00 Pullover
32:33 Close Grip Press
34:00 Banded Skullcrusher
36:04 One arm skull crusher
37:35 One arm skull crusher
39:00 Warrior Concentration Curls
41:00 Warrior Concentration Curls
47:08 MOBILITY

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This 40 min complete lower body workout with dumbbells is a great way to burn calories and build strength. For this lower body home workout all you’ll need is a mat, a set of dumbbells (I’m using 30lb/14kg for reference) and a yoga block or wedge (anything to elevate your heels will work).

This lower body dumbbell workout can be a little intense depending on your fitness level, so take it at your own pace and listen to your body. The more you train, the more strength and endurance you will build. It’s just you vs. you in this workout – no comparisons, only you getting stronger and more athletic with each workout. Let’s get to work! #6WS1 #DumbbellLegDay – Workout details listed below.

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FREE HOME WORKOUT PROGRAMS

💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
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💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

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Workout Details:
⏱️ Duration: 40 minute workout
🏋️ Equipment: Set of dumbbells, a yoga block or wedge, and a mat
💪🏽 Dumbbell: For reference only, I’m using 30 lb / 14 kg dumbbells
⏱️ Intervals: 40 seconds work, 20 seconds rest

Exercises listed below.

0:20 High Squat
1:20 1-1/2 Squat
2:20 Curtsy Lunge R
3:20 1-1/2 Curtsy Lunge R
4:20 Suitcase Squat
5:20 Staggered Suitcase Squat R
6:20 Staggered Suitcase Squat L
7:20 Curtsy Lunge L
8:20 1-1/2 Curtsy Lunge L
9:20 Sumo Squat
10:20 1-1/2 Sumo Squat
11:20 Elevated Squat
12:20 Sumo Squat Calf Raises
13:20 Calf Raises
14:20 Romanian Deadlift
15:20 1-1/2 Romanian Deadlift
16:20 Front Lunge R
17:20 Reverse Lunge R
18:20 Front to Back Lunge R
19:20 Staggered Romanian Deadlift R
20:20 1-1/2 Staggered Romanian Deadlift R
21:20 Staggered Romanian Deadlift to Kneel R
22:20 Front Lunge L
23:20 Reverse Lunge L
24:20 Front to Back Lunge L
25:20 Staggered Romanian Deadlift L
26:20 1-1/2 Staggered Romanian Deadlift L
27:20 Staggered Romanian Deadlift to Kneel L —36 min
28:20 Glute Bridge
29:20 1-1/2 Glute Bridge
30:20 Glute Bridge Pulse
31:20 Hamstring Bridge
32:20 Hamstring March
33:20 Hamstring Hold
34:20 Kneeling Hip Thrust
35:20 Kneeling Hip Thrust R
36:20 Kneeling Hip Thrust L
37:20 High Squat 2 Dumbbells
38:20 Goblet Squat 1 Dumbbell
39:20 Air Squat

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TIFF x DAN

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it’s safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video’s exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!

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