10 Minute Weighted Core Workout

This 10 minute weighted core workout will have your abdominal muscles burning and your heart rate elevated in no time. All you need is one dumbbell and some clear floor space and you’re good to go!

I hope you’re checking in today feeling the energy and excitement that seems to come along with every new year because it’s time for the first PBF workout of 2017!

Weighted Ab Workout

This workout is a core workout that you can easily complete on its own or tack onto the end of another workout. For some reason whenever I do cardio-only workouts, I often like to end with a little variety in the form of core work so this workout was born out of my desire to change things up after a quick 25-minute treadmill HIIT workout.

10 Minute Weighted Core Workout

To complete this workout, you’ll cycle through four 30-second rounds of each exercise. I kept the duration of each exercise short so you can concentrate on good form so please take care to brace your core and make the most out of every rep. Thirty seconds should be more than enough for your core to feel like it’s on fire, especially by the third and fourth round.

In addition to weighted abdominal exercises, this workout also incorporates bursts of cardio that will also use your core. There’s no escaping the abdominal burn in this one, my friends!

10 Minute Weighted Core Workout

Though I recommend using a dumbbell for the weighted portion of this workout, if you do not have one, you can omit it and I promise you’ll still feel the burn. (You will just want to substitute plank shoulder taps for the plank pull throughs.)

Exercise Descriptions

Weighted Russian Twists: Begin by sitting on the ground. Lift your feet up and bend your knees. Lean slightly back, bracing your core and taking care to keep your spine straight. Grasp a dumbbell between both hands, suspending it right above the bottom of your ribcage. Twist slowly to the left, return to the center and twist slowly to the right.

Mountain Climbers

Mountain Climbers: Begin in a high plank, with your weight supported by your hands and toes and your core engaged. Bring one knee in toward your chest with toes just off the ground. Return to high plank position and quickly switch legs, bringing the opposite knee in toward your chest. Quickly switch legs back and forth.

Plank Pull Through

Plank Pull Throughs: Begin in a high plank with a dumbbell placed outside your left wrist. With your right arm, reach under your body, behind your left wrist and firmly grasp the dumbbell, pulling it through to the other side and placing it outside of your right wrist. Repeat with the opposite arm.

High Plank

Plank Jacks: Begin in a plank position, with your shoulders over your wrists, your core braced and your feet together. Jump your feet out wide and then back again while upper body remains in place.

Weighted Toe Touch: Lie on your back with your legs straight up toward the ceiling. Grasp a dumbbell between both hands and extend your arms up. Brace your core and crunch up, lifting the dumbbell up toward your toes. Slowly lower your body and repeat.

Details

Wearing:

Location: Burn Boot Camp

Photos: Stacey Lanier Photography

Comments

  1. says

    My core was never a focus as a figure skater. But post baby, core is a bigger focus. I’m learning how to workout all of the muscles that I lost. Certainly a challenge!

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  2. Martha Gros says

    HI Julie! Do you have any you tube or website recommendations? I am going to start working out at home in the morning and would appreciate any recommendations. I had knee surgery a year ago, so I cant do a lot of squats or running! Thanks in advance!

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  3. says

    I love that because this is only 10 minutes I can add it onto the end of another workout like you said. It always feels good to end a workout with a tired core – for some reason I think I got in a better workout. Thanks for sharing!

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  4. Pam Cook says

    Can’t wait to try this thanks! On an unrelated note, we are getting a Burn Boot Camp in Asheville! It’s supposed to open in the Spring and I’ve already signed up for the first month! After reading about how much you love it I can’t wait!!!

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  5. Nikki says

    Hi – Great workout! Thanks for sharing! Can you explain the plank jack? The picture looks like you’re almost in a pike position on the second half of the move (or, at least your butt has come up a bit), but I thought you were supposed to keep your entire body in full plank position throughout the move and it was just your legs that move. Am I just looking at the picture wrong? Or have I been doing the exercise wrong?! Thanks!

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    • says

      You’re absolutely doing it right! In that pic I’m doing a power plank jack which is an option if you want to increase intensity if you jump your feet closer toward your hands!

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  6. Holly says

    I’m a lap swimmer as my main form of exercise. I know you’ve mentioned it as something you did in the past. Have you ever considered doing swim workouts? I just love it because it hits on every muscle group all at once, especially now that I’m pregnant. I used to be a runner and did weight training regularly, but found it so overwhelming to be inmultiple types of shape with my ever changing schedule. If that makes sense….just curious if you’d ever try swimming again. Thanks!

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    • says

      I LOVE that idea and really miss swimming a LOT. I don’t currently have access to a lap pool (and generally prefer to test my workouts before I share them) but I’ll absolutely keep this suggestion in mind. Love it! Thank you!

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  7. maria s says

    What cute shoes Julie! What Nike style are they??

    PS I’m so so incredibly sorry to hear about your loss- positive vibes being sent your way!

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