30 min Intense Abs and Core Workout - With Dumbbells: DAY 3 / Build Series 3

Welcome to Day 3 of Build Series 3.0, where we’re focusing on rotation-based core strength and stability today. This 30-minute workout is designed to challenge your core, abs and obliques with a mix of weighted and bodyweight movements. These moves not only target the core but also engage other muscle groups like your shoulders, back, and legs.

In Block 1, we’ll work with weights for two sets of rotational and core-focused exercises. Grab a light to moderate heavy dumbbell, this will be your main piece of equipment today.

In Block 2, we’ll shift to bodyweight only exercises for another two sets, keeping the focus on controlled, rotational movements.
We’ll finish strong with a 3 minute finisher to push your core to the limit.
Get ready to twist, stabilize, and strengthen. Let’s crush this abs and core workout together!

▸ Time: 30 Min + warm up & cool down included extra
▸ Equipment: Light or a Medium Dumbbell
▸ Workout: 40 ON + 25/20 sec OFF

Weights used:

▸ Chris:
15lbs/7kg

▸ Edi:
10lbs / 5kg

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Workout Details:

0:00 - Intro

1:10 - Warm-Up

BLOCK 1: Weighted Core Rotation (2 Sets, 40s Work / 20s Rest)
6:49 - Half Kneeling Rotational Press (Right Side)
7:49 - Half Kneeling Rotational Press (Left Side)
8:49 - Standing to kneel or squat double Halo (Alternating)
9:49 - Russian Twist with Overhead Press (Alternating)
10:49 - Dumbbell Twist with Pivot (Alternating)

BLOCK 2: Bodyweight Rotational Core (2 Sets, 40s Work / 15s Rest)
17:25 - Side Plank Rotation
18:21 - Side Plank Rotation
19:15 - Cross-Body Mountain Climbers
20:10 - Oblique Knee Tucks r
21:05 - Oblique Knee Tucks l
22:00 - Elbow Plank with Hip Dips

FINISHER (3*1 minute)
28:54 - Dynamic DB Landmine Rotations Alternating
30:10 - Bicycle Crunch with Twist
31:25 - Explosive DB Slams

33:05 - Cool Down

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Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.