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gf11 Core | Dumbbell & Body-weight Strength Circuit Workout

Welcome to my core strength workout that includes body-weight and dumbbells exercises. In this blog, I have included short demos of each of the exercises from the workout with progressions and modifications to suit most fitness levels. You can also dive right into the 11-minute workout if you don’t need the demos.

If you have time, take my 5-minute warm up before your workout and my (NEW!) 6-minute post workout core stretch when you’re done.

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Equipment

Exercise mat
Interval timer
Water bottle
Dumbbells-Light
Dumbbells – Heavy

Before You Begin

This is an 11-minute circuit workout with a 1-minute warm up followed by 8 minutes of core exercises and a 60-second AMRAP (as many rounds as possible) finisher.

The circuit (which is repeated twice) is 4 minutes and includes 8 exercises each done for 30 seconds. After the second round and a short break there is a sit up AMRAP to finish.

Full 11-minute Workout Video:

Workout Breakdown:

PART 1: Circuits (8 minutes)

Perform 8 exercises for 30s each back-to-back without rest. Then, rest for 30s and repeat the entire circuit (all 8 exercises).

Plank Pike Pushup

From a high plank position, lift your butt and push your chest toward your legs. Return to starting position and perform a pushup.
Modification: Stay on knees
Progression: Add a shoulder tap
Be careful: Keep back straight

Plank Saw

Start in an elbow plank. Keeping body in straight alignment, rock forward and back on feet using your full range of motion.
Modification: Stay on knees
Progression: Lift one leg
Be careful: Keep back straight

Scissors

Lying supine, elevate one straight leg to 90-degrees. Continue to switch legs.
Modification: Bend knees or reduce range of motion
Progression: Hold weight
Be careful: Keep low back on floor

Diagonal Get ups (Left + Right)

Lying supine, bend one knee with foot on floor and extend same arm overhead. Push off the grounded hand to lift back off the mat while lifting the free arm toward the opposite straight leg. Return to starting position.
Modification: Crunch (vs sit up)
Progression: Add weight to the elevated arm
Be careful: Keep weight manageable

Hollow Hold

Lie supine and lift arms and legs off the floor about 6+”. Hold this position.
Modification: Lift legs only
Progression: Put arms overhead
Be careful: Keep low back on floor

Side-Lying Crunches (Left + Right)

Lie on one side with hips, knees and feet stacked. Push up onto the bottom elbow while bringing both knees toward the chest for a crunch. Return to starting position.
Modification: Keep bottom leg on floor
Progression: Hold weight overhead
Be careful: Keep hips stacked

PART 2: AMRAP (1 minute)

Perform as many reps as possible in one minute.

Sit up

Lying supine with legs bent, feet flat on the floor and and arms crossed, lift upper body off the mat to a sitting position. Return to starting position.
Modification: Crunch (vs sit up)
Progression: Straighten legs
Be careful: Keep feet on the floor

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