Hey, Team!

Today’s workout is a quick but effective 12-minute weighted ab and core workout that you can use in a few different ways. You can make it the main workout on a lighter training day, stack it onto the end of another workout for an extra burn, or even repeat it twice for a longer, more challenging session. We focus on building core strength, rotational control, and stability with dumbbells.

Equipment needed:
Dumbbells (light to medium)
Mat (optional)

Team, in today's workout, we will follow a no-repeat format. Every exercise is done for 30 seconds, with just 10 seconds to transition to the next. The workout moves quickly, but it is not about racing through each movement. I want you to use the mind-muscle connection and control, focus on the muscles we are working, and keep your core activated the entire time.

If you’ve been doing a lot of heavy lifting or high-intensity training lately, this workout is a great way to target the core without overtaxing the rest of your body. It also fits perfectly if you have been looking for something short to break up those days where you’ve been sitting for a while.

Here are a few tips before you hit play:

• Choose weights that challenge your core without pulling focus to your arms or shoulders. I used 10 lbs and 20 lbs in this workout.
• Keep your movements deliberate, especially in rotational and anti-extension exercises.
• Use the short rest periods to reset and prepare for the next exercise quickly.
• Remember to focus on the mind-muscle connection and actively brace your core throughout each movement.
• If you’re short on time, this one round is plenty. If you want more, rest for a minute after the last exercise and start again.

I like workouts like this because they can fit anywhere. All you need is a pair of dumbbells. Busy day? You’re in and out in less than 15 minutes. It proves you don’t have to choose between doing nothing and committing to a long workout. Another reason why I like these quick workouts is that they give us a middle ground on those days when maybe we do not feel like being active, and I firmly believe in "something is better than nothing."

Remember, team, core strength is about more than aesthetics. A strong, stable core supports better lifting form, improves balance, and makes everyday movements easier. As adults, our core plays a huge role in daily life, whether carrying groceries, picking up kids, shoveling snow, or even getting up from the floor without strain. It’s the foundation for posture, injury prevention, and staying active as we age.

Workout Structure

Warm-Up – 1 Round, 30 seconds each

• Standing Torso Rotations
• High Knees March
• Standing Side Bends
• Dead Bug Reach
• Dynamic Childs Pose

No Repeat Round - 1 Round / 30 Seconds On / 10 Seconds Off

• Standing Oblique Crunch with DB – Right Side
• Standing Oblique Crunch with DB – Left Side
• Cross Body Woodchop (Low to High) – Right
• Cross Body Woodchop (Low to High) – Left
• DB Crunch
• Weighted Dead Bug – Right Side
• Weighted Dead Bug – Left Side
• Dynamic Cobra
• Bear Position Shoulder Tap
• Alternating T-Plank
• Slow Cross Body Crunch
• Forearm Plank Hold