10 Min Standing Abs with Weight is quick functional core workout from Heather Robertson. I found it very enjoyable and a great add on after an upper body strength workout. I always really enjoy standing ab workouts and weighted ab workouts, so combining them equals a winner. It is also kind of metabolic–especially if you use it as an add on after another workout and your heart rate is already elevated, this workout will keep it up there.
The exercises are 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. During the recoveries Heather previews the next exercise. At the bottom of the screen during the preview, Heather has a small graphic with a weight recommendation–light, medium or heavy.
10 Min Standing Abs with Weight is 11:26 minutes; 35 second intro, no warm up and 30 second stretch. Equipment: dumbbells. Heather recommends 10-20 pounds. The weights listed below are what I used.
- Knee drive & twist (hold one DB in both hands, do alternating high knee raises, bring DB to hip when knee raises) (one 15# DB)
- Side bend & crunch (standing holding one DB in one hand at side, other arm is extended to ceiling, do a side bend, reaching DB toward floor while reaching arm over to other side, return to upright and raise knee, bringing elbow down to knee as it raises) (one 20# DB)
- Repeat #2 on other side of body
- Standing twist (hold one DB in both hands in front of waist, twist DB side to side keeping hips facing forward) (one 15# DB)
- Overhead march & kick (stand holding one DB in one hand, arm w/ DB is extended straight overhead, other arm is extended straight out to side, raise one knee (same side as arm w/out DB) then to straight leg front kick with other leg, reaching hand w/out DB to toe, arm holding DB remains overhead isometrically entire interval) (one 20# DB)
- Repeat #5 on other side of body
- Repeat #1-6
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
