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15-Minute Standing Core
This 15-minute standing core workout is a quick but powerful, no-repeat session designed to fire up your abs, strengthen your core, and challenge balance—without getting down on the mat. Using dumbbells and functional, rotational movements, we’ll work your core from every angle while keeping your heart rate up. This workout is perfect on its own or stacked with another session when you want effective core training without a lot of time.
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 12 unique moves, all standing. The purpose of the workout is to strengthen your entire core – abs, obliques and lower back using dumbbells for added resistance. I used 10 lb (4.5 kg) and 15 lb (6.8 kg) dumbbells.
Workout Video
Workout Breakdown
There are 12 exercises in this workout. Each exercise is performed for 40 seconds followed by 20 seconds of rest.
Exercises
- Wood Chopper (L)
- 1-Leg Knee Lift (R)
- Windmill
- Lighthouse
- 1-Leg Weight Toss (R)
- Side-to-Side Punch
- Wood Chopper (R)
- 1-Leg Knee Lift (L)
- Side Winder
- Front Lunge with Twist
- 1-Leg Weight Toss (L)
- Jack Knife
