What are the benefits of dumbbell core workouts?
There are plenty of benefits of tar
geting your core with dumbbell workouts, including:
Reduced back pain
Reduced injury risk
Improved balance
Increased functional fitness (bending, squatting, etc)
Reduced fatigue in daily activities
Workout: Monday
A 4-round circuit workout with a 40-second work-to-20-second rest ratio. Rest 1 full minute between rounds.
Plank around the worlds
Kneeling dumbbell wood chops
V-ups
Single-leg glute bridges
Side plank with hip touches
Workout: Tuesday
Perform 4 sets of each exercise before moving on to the next exercise. Focus on isometric holds here, and rest 30 seconds between sets. After you have done 4 sets of the final exercise, you are finished.
30-second reverse table pose hold
30-second boat pose hold
High lunge hold with 10 reps of single-arm overhead dumbbell press
10 butterfly crunches holding dumbbell
30-second locust pose hold
Workout: Wednesday
Warm up with 5 minutes of light cardio and cool down with 5 minutes of stretching. Perform as many rounds as possible in 10 minutes.
5 reps (each arm) of bridge plus single-arm dumbbell press
10 renegade rows
8 reps (each arm) of single-arm dumbbell thrusters
20 crab walk steps
20 bear crawl steps
Workout: Thursday
For this superset workout, perform 10 reps of each exercise in the superset, performing 3 sets per superset. Rest 45 seconds between sets.
Spiderman push-ups / bridge walk-outs
Superman holding light dumbbell / Russian twists
Inchworms / single-leg balance and chop
Leg lifts / reverse crunch
Workout: Friday
Two unique circuits, each done for 3 rounds each. For each exercise, do 30 seconds of work followed by 10 seconds of rest.
Circuit I
Side star plank (right)
Side star plank (left)
High-to-low plank
Glute bridge with marches
Circuit II
High-to-low boat
Dumbbell cross punches
Glute kickbacks (left)
Glute kickbacks (right)
