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If you want that tight torso look, this core dumbbell workout is for you. Armed with a single pair of dumbbells, a soft training mat, and a slice of space, you’ll be able to forge a physically functional core while building strength and stamina.
But this isn’t all about aesthetics and being able to out-plan people. As discussed in this blog on the Benefits of Core Strength, conditioning your core can boost performance in sports, exercise and many other activities. You might be wondering how developing one area of the body can have such a wide impact.
Core training specialist, Matt Lawerence, answers that question when he reminds us that ‘Regardless of your goals, let us not forget that all movement originates from the core and thus good core stabilisation is fundamental for all movement,’ (The Complete Guide To Core Stability).
Not only that, but many core exercises also qualify as functional training. As Michael Boyle observes, functional training improves our ability to handle our body weight through all planes of movement.
For these reasons, working on core stability can ‘improve your power, agility, and balance’ (The Complete Guide To Core Stability). In addition, core strength and endurance gains can correct postural misalignment, which plays a key role in reducing lower back injuries.
Related: Best Adjustable Dumbbell for home training
Core dumbbell workout
The core dumbbell workout begins with a short warm-up. For five to 10 minutes row at a steady pace. Before the time elapses, put in a few high-intensity intervals. This should ensure that your body is sufficiently prepared for the demands of the coming session.
Once you’re warm and ready to go, proceed to progress through the list of dumbbell exercises. The first set (indicated by an ‘*’) is an additional warm-up set. Thus, the load should not exceed 50% of your one-repetition max (1RM).
At your own pace, work through the plan. It’s good practice to make a note of the number of sets and reps you completed, and loads lifted at each station. This information can be used to monitor performance gains across successive workouts.
Related: When you're don here, try this 10 Minute Ab Workout
Training safely
The main priority in every workout is to train safely and effectively. In the NSCA’s Guide To Program Design, ‘improper technique’ and ‘excessive loads’ are identified as the most common causes of exercise-related injury.
Bruce Lee is perhaps the most famous example of this. While performing good mornings with an overloaded barbell (100% of his max body weight), he suffered a severe lower spine injury. This left him confined to an armchair for over six months. After dedicating a year or two to rehabilitating his back and building up his fitness, Lee made these words his training mantra:
‘Above all else never cheat on an exercise; use the amount of weight that you can handle without undue strain.’
So, when it comes to training safely and effectively, the two most important principles are:
Always maintain strict form and correct postural alignment.
Apply loads commensurate with your current level of strength. To put it simply, leave your ego at the door.
Key workout points
Before taking a dumbbell to your core, complete this all-purpose warm-up (if you didn’t bring your own): 1000m rowing – final 200m HIIT (25m intervals) > 1 up to 5 reps air squat into press-up (1 rep squat/1 rep press-ups – 2 reps squat/2 reps press-up . . .). (Need more warm up exercise ideas?)
Use the first set in the plan as an additional warm-up. Remember, select a low to medium resistance.
Progress through the list of exercises ensuring to document sets, reps and loads.
When you’ve polished off the plan, conclude with a 5 min cool-down and whole-body stretch >
Coree dumbbell exercises
Lunge with rotation: Though its placement in this workout could be called into question, the lunge with a rotation engages the core like no other exercise. Also, the intensity is further increased because you have to recruit all your core muscles to keep balance. To make the movement harder, hold a single dumbbell out to your front and, when you’re in the lunge position, pause while you slowly sweep it 180 degrees from left to right.
Wood chop: Take a two-handed grip on a single dumbbell – as you would when holding an axe. Position the dumbbell low down on the outside of your right thigh (just above the knee). Now, in one smooth movement, heave the dumbbell across your body and up level with your left shoulder. Guide the weight as far over as possible before returning to the start.
Punch rotation: Adopting a boxing stance, a light dumbbell in either hand, hands held level with the shoulders. Under control and in slow motion, punch out your left hand ensuring to rotate the torso. If you’ve reached far enough, you should feel a stretch in the transverse abdominus. To complete the exercise, pull the left hand back to the should as you punch out with the right.
Russian twist: No core workout is complete without the Russian twist. The start position sees you seated on a soft training mat with a dumbbell placed at your side. Grasp the handle then, with your knees bent to 90 degrees, raise your feet six inches above the floor. When your body is stabilised, rotate the dumbbell to the opposite side. As you do so, keep your body position fixed in place.
Plank into pull: You are in the high plank (also the start position of a press-up). But, instead of palms placed flat on the floor, you are gripping a light dumbbell in either hand. Your back must remain perfectly flat. If you feel it sagging in the middle, don’t hesitate to drop down to your knees. There’s no shame in that. Remember, safe training comes first. Once your posture is set, pull the right dumbbell vertically past the side of your upper body until your arm is straight. Aim to twist into a side plank before returning the weight and repeating on the opposite side.
Hyperextension: Using a hyperextension platform, grip a light dumbbell to your chest. If you haven’t performed this exercise before, I recommend first trying it without resistance. Once you’re in position, initiate the exercise by slowly straightening your posture until your back is pan flat. Pause at peak contraction for a two count. Return to the start position under control.
Related: Mix up the routine with these Dumbbell Back Exercises >
Warm down and stretch exercise
Side bends: Adopt a neutral stance while holding a dumbbell in your right hand. The arm is straight, and the resistance is positioned on the outside of your body. The free hand can be positioned at the side also. Alternatively, you can place your free hand on the side of your head. When you’re ready, bend toward the dumbbell so that it lowers to level with your knee. This ensures that you cover the full range of movement on your first rep. Now bend to the left until your contracted obliques and transverse abdominus prohibit further movement. You feel a mile ‘squeeze’ in the side.
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Core dumbbell workout hints and tips
This is your workout so if you want to chop and change the exercises, here are some core training alternatives. One word of advice though, be careful not to get carried away and pack your workout chock full of exercises. It is possible to do too much of a good thing. I recommend no more than eight stations.
Also, position the more complex exercises early in the plan. This way you’ll be able to maintain better quality form before your core caves in.
Because core exercises are typically technically challenging, I’ve opted for the conventional sets-reps-rest-repeat protocol. Applying this method ensures that you can conserve core strength throughout the workout. As well as enabling you to maintain a higher standard of lifting, you’ll also be able to train at a higher intensity for longer. However, if you’re for a more ‘involved’ workout, consider arranging the exercises into a circuit.
Related: Need more Core Training Workouts?
Enjoyed this workout?
Then get you hands on over 80 more with the Hungry4Fitness Book of Workouts Vol.3 >
About Adam Priest –
A former Royal Marines Commando, Adam Priest is a content writer, college lecturer, and health and fitness coach. He is also a fitness author and contributor to other websites. Connect with Adam at info@hungry4fitness.co.uk.
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