WORKOUT

Wel­come to ​“Weight­ed Abs and Core: Part 2,” a per­fect fol­low-up to part one. This stand­alone work­out is designed to build and strength­en your core using a mix of body­weight and weight­ed exer­cis­es. Whether you’re look­ing to add an extra core ses­sion to your rou­tine, seek­ing a quick work­out on a car­dio day, or enhanc­ing your active recov­ery, this ses­sion is flex­i­ble and effec­tive. Focus­ing on core strength will improve bal­ance, sta­bil­i­ty, and posture.

Equip­ment: For this work­out, you’ll need dumb­bells. Have your light, medi­um, and heavy weights to give you options.

We will use the first two rounds to fire up our core. These move­ments are designed to engage your core, shoul­ders, and hips, prepar­ing your body for the main work­out. The work­out is divid­ed into three rounds. The first two rounds focus on sta­bil­i­ty and con­trol, fur­ther warm­ing up and engag­ing your core mus­cles from dif­fer­ent angles. The third round intro­duces weights to increase the chal­lenge and more effec­tive­ly tar­get your core in a No-Repeat For­mat — every­one’s favorite!

We all like to train our core, but did you know core strength is essen­tial for numer­ous rea­sons? A strong core helps with our bal­ance and sta­bil­i­ty, mak­ing dai­ly activ­i­ties eas­i­er and reduc­ing the risk of injuries. It also sup­ports good pos­ture, which can pre­vent back pain. A sol­id core foun­da­tion for my ath­letes and week­end war­riors improves per­for­mance in oth­er work­outs and sports.

This work­out is designed to be chal­leng­ing, yet acces­si­ble. Using body­weight exer­cis­es in the ini­tial rounds ensures a prop­er warm-up and acti­va­tion of your core mus­cles. Adjust the dumb­bell weight accord­ing to your fit­ness lev­el as you progress to the weight­ed exer­cis­es. If you’re new to these exer­cis­es, start with a lighter weight and focus on form. As you get stronger, grad­u­al­ly increase your weight to chal­lenge your muscles.

If you enjoyed this ses­sion, incor­po­rate it with the first Weight­ed Abs and Core ses­sion each week to build on your core strength!

Work­out Structure:

Round 1: 2 Rounds, 30 Sec­onds On / 15 Sec­onds Rest

• Bear Posi­tion Shoul­der Taps
• Alt. Plank Hip Dips

Round 2: 2 Rounds, 30 Sec­onds On / 15 Sec­onds Rest

• Bird Dogs
• T Sta­bi­liza­tions
• Bear Crawl
• Around the World Plank
• Invert­ed Plank

Round 3: 1 Round, 40 Sec­onds On / 15 Seconds

• SA Uni­lat­er­al Farm­ers Marches
• SA Uni­lat­er­al Farm­ers Marches
• Dumb­bell Paloff Press
• DB Stand­ing Chops
• DB Stand­ing Chops
• Weight­ed Bird Dogs
• Weight­ed Bird Dogs
• Weight­ed Crunch / Feet Up
• ¹⁄₂ Get Up
• ¹⁄₂ Get Up
• Weight­ed Side Planks
• Weight­ed Side Planks
• Weight­ed Full Ext Crunch
• Seat­ed Twist
• Slow Mtn Climbers
• Plank