Workouts · Core

Calm Outdoor Core Ground

Core · 10 min · 6 moves · dumbbells

A calm, steady session without rushing.

The workout

1. Dumbbell Seated Torso Rotation

   3 × 12 reps each side · 20 s rest

   Sit with knees bent, hold one dumbbell close to chest, rotate torso slowly side to side with control.

   Works: obliques, core

2. Dumbbell Weighted Dead Bug

   3 × 10 reps each side · 20 s rest

   Lie on back holding dumbbell overhead, extend opposite arm and leg slowly while pressing low back into the ground.

   Works: core, hip flexors

3. Dumbbell Overhead Side Bend

   3 × 12 reps each side · 15 s rest

   Hold dumbbell overhead with both hands, bend slowly to one side feeling a stretch through the obliques.

   Works: obliques, core

4. Weighted Slow Plank Hold

   3 × 30 s · 20 s rest

   Dumbbell resting between shoulder blades, hold a steady forearm plank keeping hips level and breath even.

   Easier: Drop knees to ground for support.

   Works: core, shoulders

5. Dumbbell Slow Sit to Stand Twist

   3 × 10 reps · 20 s rest

   Hold dumbbell at chest, sit down slowly onto the ground and stand back up while rotating torso gently.

   Works: core, legs

6. Lying Dumbbell Leg Lower

   3 × 10 reps · 20 s rest

   Lie on back, dumbbell held between feet, lower legs slowly toward ground while keeping low back flat.

   Works: lower abs, core

Want it different today?

In Yafa you can change this workout with a sentence: “make it shorter”, “no jumping” or “my knee is sore”, and it is rewritten for that. Or describe a workout of your own in your own words. The app calls each move out loud and tells you when to rest, so the phone can stay in your pocket.

More core workouts

• Outdoor Core Unwind 10 min · dumbbells, kettlebell
• Sunlit Bench Core Charge 10 min · bench
• Calm Core Reset 10 min · no equipment
• Post-Run Bench Core Cooldown 12 min · bench

Also in: Dumbbell workouts · Short workouts, 15 minutes or less

All workouts →