Welcome to my standing core workout using one dumbbell (or you can do it without any weight). 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 dive right into the 11-minute workout.

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

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Equipment

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

Before You Begin

Following a 1-minute warmup, this workout is made up of (3) 3-minute circuits and includes 6 unique exercises. The purpose of the workout is to strengthen your core (abdominals, obliques and lower back) by performing standing exercises. If you want to use a dumbbell you only need one. I used 10 pounds. The workout can be used without a dumbbell and still be very effective.

Full 11-minute Workout Video:

Workout Breakdown:

Perform each exercise for 30 seconds and perform each circuit twice. Take a 20 second break between circuits 1 & 2 and circuits 2 & 3.

Circuit 1:
1. Woodchop (L)
2. Woodchop (R)
3. Sumo Oblique Crunch

Circuit 2:
1. Triangle (L)
2. Triangle (R)
3. Lighthouse

Circuit 3:
1. Knee Drive (L)
2. Knee Drive (R)
3. Jackknife