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Standing Dumbbell Core Burn

Fire up your core from a whole new angle — all on your feet! This standing dumbbell routine targets your abs, obliques, and deep stabilizers for functional, real-world strength.

Created by

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Workout Breakdown

Warm-Up

Hip Circle

2 sets × 30s, 30s

Thoracic Rotation

2 sets × 30s, 30s

Standing Side Bend Stretch

2 sets × 20s, 20s

Main Workout

Woodchop - Dumbbell

3 sets × 12 reps, 12 reps, 12 reps

Side Bend - Dumbbell

3 sets × 15 reps, 15 reps, 15 reps

Suitcase Carry - Dumbbell

3 sets × 30s, 30s, 30s

Russian Twist (Weighted)

3 sets × 16 reps, 16 reps, 16 reps

Overhead Carry

3 sets × 30s, 30s, 30s

3 circuits

Pallof Press - Resistance Band

1 set × 12 reps

Farmer Carry - Dumbbell

1 set × 30s

Cool Down

Standing Forward Fold

1 set × 40s

Quad Stretch

1 set × 30s

Standing Side Bend Stretch

1 set × 30s