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15-Min Standing Core Strength

Welcome to my 15-minute standing core workout. This workout is designed to build abdominal, oblique and lower back strength with all standing moves. 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

Equipment

Water bottle
Gorilla Mat
Dumbbells – Light
Dumbbells – Heavy

Description

Following a warmup, this workout is made up of 3 sets of two rounds each. The purpose of the workout is to improve balance and core strength. I used 10 lb (4.5 kg) dumbbells.

Workout Video

Workout Breakdown

There are 3 sets in this workout, with 2 rounds per set.
Each set has 30 seconds work + 10 seconds rest.
Rest an additional 20 seconds between sets.

Exercises

Set 1

  1. Wood Chopper L/R
  2. Jackknife
  3. Twist, Twist, Knee

Set 2

  1. Rainbow
  2. Plie Side Bend
  3. High March

Set 3

  1. Windmill L/R
  2. Lunge with Twist
  3. Lighthouse

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