This post may contain affiliate links. Read the full disclosure here.
25-Minute UNLEASHED | Dynamic Core
Welcome to my 25-minute workout “Dynamic Core” from my UNLEASHED Workout Plan. Get your FREE 2-week UNLEASHED Advanced Level Workout Plan here!
“Dynamic Core” is a fun strength and cardio workout for your total core – abs, obliques and lower back including standing and mat exercises with dumbbells and body weight. We work our muscles stressing good form and range of motion. In this workout, and all of the UNLEASHED workouts you will be encouraged to rise to the challenge, master complex moves and max out your power.
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.
Please subscribe to my YouTube channel. Having subscribers encourages YouTube to recommend my videos to others. Thanks!
Before You Begin
Following a warmup, this workout is is made up of two sets which are repeated for two total rounds. There are 11 unique exercises using one dumbbell and body weight. With every move you’re encouraged to use good form and full range of motion while lifting as heavy as you can safely. The purpose of the workout is to test your stamina with high work to rest ratios. I used a 20 lb (9.1 kg) and 25 lb (11.3 kg) weight.
Workout Video:
Workout Breakdown:
There are two sets of exercises in this workout. Start with Set 1 and do each exercise for 35 seconds with 10 seconds rest. Move on to Set 2 where each exercise is 20 seconds with 10 seconds rest. Repeat Set 2.
Repeat from the beginning.
Take an extra 20 seconds rest after each set.
Exercises
Set 1 (35s on + 10s rest)
- S”X” Chop
- Light House
- Halo
- 1-Arm High March (L/R)
- Elevated Feet Sit Up
- Reverse Crunch, Extension & Open
- Bear Plank Transfer
- Forearm Plank Tap Out
Set 2 (20s on + 10s rest)
- Scissor
- Side-Lying Crunch (R/L)
- Plank Saw