Today’s heavy core workout left my obliques super sore the next day. Most of the workouts I post use medium dumbbells (10ish pounds), but today we’re ramping it up and going heavier. “Heavy” will of course mean something different for everyone, but aim for a weight about twice as high as what you consider “medium.”
Heavy Core Workout
EQUIPMENT NEEDED:
- 2 heavy dumbbells (I’m using 20 lbs) – We’ll really only be using one, but you’ll need a second as an anchor between your feet for a couple exercises.
- Stepper or step bench
The exercises in this heavy core workout are done for either 60 or 30 seconds. You move from one to the next with no rest, making for a 5-minute block of work. The first time through, do the first three exercises on the right. Second time through, on the left. Repeat. We’ll rest for 30 seconds in between sets, 60 seconds at the halfway mark. You’re looking at 20 minutes of work, 22 minutes total including rest.
As with all workouts, make sure you’re properly warmed up beforehand. I have a 5-minute warm up and a gentler, low-impact version of it. Always listen to your body, modifying or stopping as needed. The best way to modify this workout is to simply use lighter weights.
If you don’t have a dumbbell for this heavy core workout, a kettlebell would do for most of the exercises. It just might be awkward with the row depending on how high your step bench is.
I’m in a bit of a predicament with shooting workout videos because Joe won a Peloton (!!!) and it now takes up our entire tiny living room, where I typically shoot. I have a glutes-focused workout I shot at my parents’ house that I’ll post next week, but then I don’t know what I’m going to do. That’s not to say there won’t be workouts—I’ll figure something out—just might be shot in a very random place. TBD.
xo Nicole
