Quick Dumbbell Core Spark
A session to wake the body up and get it moving.
The workout
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Dumbbell Weighted Sit-Up
3 × 12 reps · 20 s rest
Hold dumbbell at chest, sit up with control keeping core braced throughout.
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Dumbbell Standing Side Bend
3 × 15 reps each side · 15 s rest
Hold dumbbell in one hand, bend sideways at waist, feel obliques engage.
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Mat Dumbbell Russian Chop
3 × 12 reps each side · 20 s rest
Seated, lean back slightly, rotate dumbbell diagonally across body with control.
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Mat Dumbbell Overhead Plank Reach
2 × 10 reps · 20 s rest
In plank, alternate reaching one dumbbell forward keeping hips level.
Easier: Perform from knees.
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
Also in: Home workouts · Dumbbell workouts · Short workouts, 15 minutes or less