WORKOUT:
OVERVIEW:
Welcome to the 10-Minute Core Burn with Dumbbells workout! This quick and efficient routine is designed to target your core muscles and give them a challenging workout. Led by trainer Wendie Weldon, this intermediate-level workout will help you strengthen your abs, obliques, and lower back while also engaging your entire body. All you need for this workout is a pair of dumbbells. So grab your weights, get ready to sweat, and let's begin!
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Workout Length |
10 Minutes |
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Workout Level |
Intermediate |
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Products Used |
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Trainer |
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Workout Details:
WARMUP
Dynamic Stretching
-Core twist: Stand with your feet hip-width apart and twist your torso from side to side, engaging your core. Repeat for 30 seconds.
-Side stretch: Extend one arm overhead, reaching towards the opposite side. Hold for a few seconds and then switch sides. Repeat for 30 seconds.
WORKOUT
-DB High Ab crunch: Lie on your back and crunch up, reaching towards the ceiling with the dumbbells. Repeat for 30 seconds.
-Sit up with DB Alternating twist: Sit up and twist your torso to one side while bringing the dumbbell towards that side. Alternate sides for 30 seconds. Take a 15-second rest and repeat the superset.
Superset 2:
-Seated Side to side kick (DB in middle, kick to each side): Sit on the ground and kick your legs out to the side, tapping the ground with your heels. Alternate sides for 30 seconds.
-DB overhead flutter kicks: Lie on your back and flutter kick your legs up and down while holding the dumbbell overhead. Repeat for 30 seconds. Take a 15-second rest and repeat the superset.
Superset 3:
-Single side Russian twist (15 sec 1 side, 15 sec other): Sit on the ground and rotate your torso to tap the dumbbell on the ground next to your hip. Alternate sides for 30 seconds.
-Hollow to tuck: Lie on your back and lift your upper back and legs off the ground, creating a "hollow" position. From there, tuck your knees towards your chest while reaching your hands towards your feet. Repeat for 30 seconds. Take a 15-second rest and repeat the superset.
Plank Series:-Forearm side to side dip: In a forearm plank position, dip your hips from side to side. Repeat for 20 seconds. -Shoulder taps: In a forearm plank, bring your knee towards your opposite elbow. Alternate sides for 20 seconds.
-Forearm saw: In a forearm plank, shift your weight forward and back. Repeat for 20 seconds.
Remember to adjust the dumbbell weights according to your fitness level and maintain proper form throughout the workout. Get ready to challenge your core and feel the burn in just 10 minutes!
Enjoyed the workout?
Check out a similar course on the SunnyFit app:
5-Min Dumbbells Abs/Core Semi-Circuit Level 1
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