Скачать или смотреть Core Workout with Heavy Weight (20 Mins)

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.

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."

WORKOUT BREAKDOWN
See 01:41 for preview of exercises and how to modify.

—Standing Side Bends (60 sec)
—Windmills (60 sec)
—Row to Crunch (60 sec)
—Up 'N Over Push Ups (30 sec)
—Weighted Sit Ups (60 sec)
—Hollow Hold (30 sec)

As with all workouts, make sure to warm up beforehand. I have a warm up on my channel (   • 5-Minute Warm Up for At-Home Workouts  ) and a low-impact, gentler version of it (   • Gentle Warm Up for At-Home Workouts  , or you can do your own. Listen to your body and modify as needed, stopping altogether if something doesn't feel right. A proper cool-down is important, too! Take some time to stretch after this workout. I have one on my channel (   • Guided Cool Down - Post-Workout Stretches  .

Full blog post: https://pumpsandiron.com/2019/04/08/h...

EQUIPMENT NEEDED
—Set of heavy weights (I'm using 20-lbs) https://amzn.to/2PW1NoQ - We'll really only use one, but the other will be an anchor between our feet for a couple exercises
—Stepper or step bench https://amzn.to/2BsPgpQ

LET'S HANG OUT!
—Blog https://pumpsandiron.com
—Studio Pumps https://pumpsandiron.com/studio-pumps/
—Facebook   / pumpsandiron  
—Instagram   / nicolepearce  
—Twitter   / nicoleperr  

INTRO/OUTRO SONG:
Track: Weero & Mitte - Our Dive [NCS Release]
Music provided by NoCopyrightSounds.
Watch:    • Weero & Mitte - Our Dive | Future House | ...  
Free Download / Stream: ncs.io/OurDiveYO

links to equipment are affiliate