10 Min Standing Abs / Core Strength is a short but fun workout from Heather Robertson. As the title indicates, it is core work done standing. Many of the exercises use a dumbbell as well for intensity. I really enjoyed this short workout. Because it is all done standing and using a dumbbell, it is more cardiovascularly intense then mat based core work. It is a great little workout to use as a finisher at the end of another workout.
The exercises are all done interval style: 40 seconds of work followed by 10 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. Heather previews the next exercise during the recovery.
10 Min Standing Abs / Core Strength is 11:08 minutes; 40 second intro, no warm up or stretch. Equipment: one dumbbell 10-15 pounds. I don’t know what weight Heather used. I think it was one 15 pound dumbbell. The weights listed below are what I used.
- Twist & march (high knee march, hold one DB in both hands, twist DB toward hip when knee raises) (one 15# DB)
- Standing twist (stand holding one DB with both hands by bar, start w/ DB pulled into chest, push DB out straight in front of you, with arms straight, twist torso and DB to one side, twist arms/DB back in front of you, pull DB back into chest, repeat twist on other side) (one 10# DB)
- Side bend (stand with one arm behind head and one DB in other hand at side, side lean to one side reaching DB toward floor then side bend to other side, lowering elbow toward floor) (one 15# DB)
- Woodchop (stand holding one DB by bar with both hands, raise DB over one shoulder then chop DB down to opposite hip) (one 10# DB)
- Side drive (stand with one toe out to side, arms are raised overhead and angled to other side of body, raise knee while twisting torso toward raised knee and bringing hands to knee)
- Repeat #3 with DB in other hand
- Repeat #4 & 5 on other side of body
- Overhead march (hold DB in both hands and extend arms/DB overhead, keep arms raised entire interval while doing a high knee march) (one 15# DB)
- Kick & twist (stand with hands behind head, do one knee raise bringing opposite elbow to knee, tap foot back then do one straight leg front raise/kick (same leg) and tap toe with opposite hand)
- Repeat #6 on other side of body
- High knee run
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
