15-Minute Standing Core
This 15-minute core workout uses just one dumbbell and hits every angle of your core — rotation, anti-rotation, lateral flexion, and dynamic control. Eight exercises done twice, all focused on the obliques and rotational core muscles that most workouts completely ignore. One dumbbell moving in every direction possible makes this deceptively challenging and seriously effective. If your core work has felt stale, this will wake it back up.
In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Description
Following a warmup, this workout is made up of 8 exercises repeated twice. The timing is Tabata timing with a 2:1 work:rest ratio. The purpose of the workout is to build a strong core with all standing moves. I used 15 lb (6.8 kg) and 20 lb (9 kg) dumbbells.
Workout Video
Workout Breakdown
There are 2 rounds in this workout, the same 8 exercises are repeated twice. Perform each exercise for 30 seconds followed by 15 seconds rest.
Exercises
- Halo + Chop
- Woodchopper (L)
- Weight Pass with Press (L)
- Oblique Drops (L)
- Woodchopper (R)
- Weight Pass with Press (R)
- Oblique Drops (R)
- Knee Drops
