It’s workout time! Today’s routine is my Standing Ab Workout. All you need for this workout is a dumbbell or free weight. You can also perform the exercises with bodyweight only, but the additional challenge of the weights will increase the workout intensity. If you did my Lower Body & Core Shaping Workout with Cardio Bursts there is a good chance you have a sore tush today, so it will feel good to focus on your mid-section.
When people think of exercises for the mid-section, traditional crunches often come to mind. There is a whole other world of core exercises out there! A stronger core will improve your balance, posture, and form during exercise (and throughout life!)
As usual with my workouts, we are still incorporating some strengthening for the legs, glutes and arms, but the main focus is on creating a tighter & stronger tummy!
I have a several other standing workouts. Many people can’t get down on the floor due to injury, workout location, or preference. You can find more standing workouts here: https://www.benderfitness.com/category/standing-workout.
I hope you all enjoy this workout! If you want to really increase the intensity you can add 30-50 seconds of high knees or jump rope between each exercise to increase the burn or pair it with the 10-Minute Jump Rope Video I posted below.
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Set your Interval Timer for 15 Rounds of 10/50.
- Extended Toe Touch-Right
- Extended Toe Touch-Left
- Weighted Core Rotation
- Oblique to Flat Back Reach-Right
- Oblique to Flat Back Reach-Left
- Sumo Knee Twist-Right
- Sumo Knee Twist-Left
- Warrior III Balance Crunch-Right
- Warrior III Balance Crunch-Left
- Leg Extension Stretch-Right
- Leg Extension Stretch-Left
- Sweeping Lunges-Right
- Sweeping Lunges-Left
- Chair Twist-Right
- Chair Twist-Left
Optional: 15-30 Minutes Cardio of Choice
Jump Rope Cardio Option:
Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope
1. Jump Rope
2. High Knees
3. Jumping Jack
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
10. Single Leg Hops (5 per leg, alternating)