Fit & Healthy Workout Challenge: Day 11: 15-Minute Standing Abs Workout: No Crunches

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Hi Everyone!

Welcome to Day 11 of my 4-Week DietBet Workout Challenge! Today’s workout will take 15-Minutes Per Round. This is a standing core workout, and you can repeat it or pair it with cardio to get between 30-60 Minutes of total workout time today.

This is a very effective core workout. All you need is a dumbbell or free weight. You can complete the movements with bodyweight only, but if you have a weight available it will really increase the challenge to your core. You will also feel it in your arms and shoulders. I also included movements for the glutes, because strong glutes are imperative for proper biomechanics and core alignment. They can help correct pelvic tilt, improve your posture, and strengthen the core muscles in your back as well.

When working your core you always want to include movements that use all planes of movement, and work more than just the central core muscles. For a long, lean, strong mid-section you need to create balance in all of the muscles that make up your belly, sides and lower back.

Today’s Fit Fashion is from I am an Affitnity Ambassador so anytime you shop there you can get 15% off with the code BenderFitness at checkout.

I hope you enjoy today’s workout!


Set your Interval Timer for 15 Rounds of 10/50.

Equipment: Dumbbells

  1. Extended Toe Touch-Right
  2. Extended Toe Touch-Left
  3. Weighted Core Rotation
  4. Oblique to Flat Back Reach-Right
  5. Oblique to Flat Back Reach-Left
  6. Sumo Knee Twist-Right
  7. Sumo Knee Twist-Left
  8. Warrior III Balance Crunch-Right
  9. Warrior III Balance Crunch-Left
  10. Leg Extension Stretch-Right
  11. Leg Extension Stretch-Left
  12. Sweeping Lunges-Right
  13. Sweeping Lunges-Left
  14. Chair Twist-Right
  15. Chair Twist-Left

Repeat 1-4X
Optional: Pair with 30 Minutes of Cardio

One thought on “Fit & Healthy Workout Challenge: Day 11: 15-Minute Standing Abs Workout: No Crunches

  1. Kelly Coone

    Thank you so much for all of these workouts! I’m a runner and mom of 3 and I love being able to do your workouts at home with the kiddos watching and trying to do them with me 🙂 Congrats on Baby Bender too!!! I’m excited for ya’ll!

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