Skimble
Download on the App Store
Moderate Workout

Core Strength

Moderate   22 minutes

Target Areas: Full Body

Equipment: Dumbbells, Stability Ball, Exercise Mat

Emma Medina
 		    Added By Emma Medina
Core Strength
Tags
Home Gym Workouts Full Body Workouts Dumbbell Workouts Exercise Ball Workouts

Exercises

Set 1: 1 round
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
30 seconds
Good Morning Sunshines
Good Morning Sunshines
30 seconds
Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.
Alternating Side Reaches
30 seconds
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds
Side Cross Kicks
Side Cross Kicks
30 seconds
Cross Jacks
Cross Jacks
30 seconds

Set 2: 1 round
Rest
Rest
30 seconds
As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.
Dumbbell Push Press
30 seconds
Transition
Transition
15 seconds
Left Dumbbell Woodchops
Left Dumbbell Woodchops
30 seconds
Right Dumbbell Woodchops
Right Dumbbell Woodchops
30 seconds
Weighted Sumo Squat
Weighted Sumo Squat
30 seconds
Rest
15 seconds

Set 3: 1 round
Dumbbell Fly on Ball
Dumbbell Fly on Ball
30 seconds
Stability Ball Chest Press
Stability Ball Chest Press
30 seconds
Stability Ball Tricep Extension
Stability Ball Tricep Extension
30 seconds
Pullovers on Ball
Pullovers on Ball
30 seconds
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Alternating Bicep Curls
30 seconds
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
30 seconds
Rest
30 seconds

Set 4: 1 round
Squats with Dumbbell Raise
Squats with Dumbbell Raise
1 minute
Side Lunges
Side Lunges
1 minute
Bird Dog
Bird Dog
1 minute
Floor Bridge
Floor Bridge
30 seconds
90-90 Crunches
90-90 Crunches
30 seconds
Kneeling Left Side Plank
Kneeling Left Side Plank
30 seconds
Kneeling Right Side Plank
Kneeling Right Side Plank
30 seconds
Transition
Transition
15 seconds

Set 5: 1 round
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
30 seconds
Fold over.
Child's Pose
15 seconds
Frog Crunches
Frog Crunches
30 seconds
Floor Bridge
Floor Bridge
30 seconds
Stretch your arms overhead with palms on the ground.
Child's Pose
15 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Fold over.
Child's Pose
30 seconds

Set 6: 1 round
Transition
Transition
15 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Quad Stretches
Quad Stretches
1 minute
Pretzel Stretches
Pretzel Stretches
1 minute
Lying Spinal Twist
Lying Spinal Twist
1 minute

Related Workouts

Core Strength
Core Strength
20 minutes, Intense
Core Strength Training
Core Strength Training
7 minutes, Moderate
Core Strength 🥰 SS
Core Strength 🥰 SS
30 minutes, Intense
Core strength
Core strength
26 minutes,
Full Body
Full Body
43 mins 24 secs, Moderate
Core Strength
Core Strength
26 mins 29 secs, Moderate
Quickdraw Adjustable Dumbbells
Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Workouts with the same Equipment

Functional Glutes
Functional Glutes
25 mins 10 secs, Moderate
Full Body Vibe
Full Body Vibe
34 mins 30 secs, Moderate
Express Ball Pump
Express Ball Pump
20 minutes, Beginner
Strength Workout
Strength Workout
1 hr 4 mins 34 secs, Intense
Lulu 2
Lulu 2
38 mins 6 secs, Moderate
Ball Extreme
Ball Extreme
29 mins 30 secs, Intense
Do this workout in Workout Trainer
✓ Follow along to move-by-move multimedia workouts
✓ Integrated smartwatch & heart rate monitor experience
✓ Earn points, compete on the Leaderboard, stay motivated!
✓ Scheduling to fit your busy lifestyle
Download on the App Store   Download Workout Trainer from Google Play.
Log Workout
Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Show More

You Might Also Like

Absolutely Amazing Abs

Absolutely Amazing Abs

Moderate 32 min  
Core   Exercise Mat
Dynamic WarmUP & CORE Stability

Dynamic WarmUP & CORE Stability

Beginner 16 min  
Full Body   Exercise Mat
Core Abs & Stretches

Core Abs & Stretches

Intense 13 min  
Core   Exercise Mat, Chair
Turkey Takeout

Turkey Takeout

Moderate 17 min  
Legs   No Equipment
Bikini Ready at Any Season

Bikini Ready at Any Season

Beginner 28 min  
Legs   Exercise Mat
Lasting Effects

Lasting Effects

Beginner 12 min  
Full Body   No Equipment

Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

More: Running, Yoga & Pilates, Fitness Tests, Arms, Butt & Legs, Stretching, Strength, Biking, Warmup, Cooldown, Meditation & Breathing, Low Impact, Walking, Rock Climbing, Endurance, Kickboxing, Dance, Women Focused, Men Focused, Senior Focused, Health Issues, Seasonal, Pro, Free