10-minute core workout using a 40s work / 20s rest format.
This session focuses on core stability, anti-rotation, and controlled strength rather than speed or burn.

You’ll work through 10 exercises, using one dumbbell and bodyweight.
Suitable as a standalone core session or as a finisher after strength training.

Workout structure:
• 40 seconds work
• 20 seconds rest
• 10 exercises
• ~10 minutes total

Exercises:
Dumbbell Front Iso Hold
Wood Chopper – Right
Wood Chopper – Left
Russian Twist
Dumbbell Dead Bug
Flutter Kicks
Plank Drag Through
Side Plank – Right
Side Plank – Left
Crunches

Coaching focus:
• Control before intensity
• Brace the core, don’t rush reps
• Keep breathing steady throughout

📌 Equipment: 1 dumbbell
📌 Level: Beginner → Intermediate (scale load or tempo)
📌 No jumping

If this was useful, save it and come back to it regularly.

00:00 Intro
00:00:10 Dumbbell Front Iso Hold
00:01:10 Wood Chopper – Right
00:02:10 Wood Chopper – Left
00:03:10 Russian Twist
00:04:10 Dumbbell Dead Bug
00:05:10 Flutter Kicks
00:06:10 Plank Drag Through
00:07:11 Side Plank – Right
00:08:11 Side Plank – Left
00:09:11 Crunches

Workout Disclaimer
Before starting any exercise program, please consult your physician to ensure it is appropriate for you. Exercise involves inherent risks, and by choosing to participate in this workout, you do so at your own discretion and responsibility.
This content is for educational and informational purposes only and is not intended as medical advice.