Intermediate Difficulty with Beginner Modifications provided

Do you hate getting down on the ground to do your core work? Try this 10 minute standing abs workout with dumbbells or no equipment at all. You can choose whether or not to add resistance based on your fitness level and access to weights. We’ll work your abs in a functional way from all angles. This workout will help you tone and strengthen your core, burn calories, and even gain cardiovascular endurance. Let’s go!

Warm up
Arm Crossover + Butt Kick
Hamstring Sweep

Standing Abs with Dumbbells

Split Stance Horizontal Twists
Oblique Pulldowns
Standing Crunch
Diagonal Swings
Diagonal Wood Chops
Overhead March

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Intermediate Difficulty with Advanced Modifications provided

Let’s do work on our core together. This quick 5 minute ab workout at home will work your complete core including your deep inner ab muscles. You may use a dumbbell to increase the intensity and you may use a bench or chair to decrease the intensity. Make this exercise routine work for you. Let’s begin!

5 Minute Abs Workout

DB Reach Crunch / No DB
Half-Kneeling Halo
Dead Bug / Knees Bent
High Plank Knee Up and In / from Incline

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Intermediate Difficulty with Advanced Modifications provided

Ab exercises aren’t just about looking good, but also about building a functional core that performs under pressure. Our core functions as the bridge between our upper and lower body and must be trained in all planes of movement including rotations, anti-rotations, and diagonally. This 6 minute ab workout packs a big punch in a short routine. You may perform it with or without dumbbells. We’ll provide modifications along the way to allow you to pick the best exercise variation for you.

6 Minute Ab Workout

High Plank Pull Throughs / from Knees
Reverse Crunches / Feet Return
Low Plank DB Saw / from Knees
Hollow Body with Iso-DB Hold / Knees Bent
Side Plank Reach Throughs / from KneesI be

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Intermediate Difficulty with Advanced Modifications provided

Let’s work on our core. Try this 10 minute abs workout to strengthen and tighten your midsection. We’ll give plenty of variations and modifications with this one so you can choose what works best for you. You may use a dumbbell to increase the intensity and you may use a bench or chair to decrease the intensity, so it’s totally up to you. Time to work!

10 Minute Abs Workout

DB Reach Crunch / No DB
Half-Kneeling Halo
Dead Bug / Knees Bent
High Plank Knee Up and In / from Incline
Hollow Body Rocker / Knees Bent
Side Plank Elbow to Knee / from Knees
DB Rowboat / No DB
Plank / from Incline

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Intermediate Difficulty with Advanced Modifications provided

Working on our core has never been more fun. We’re going to keep the pace up with this 10 minute ab workout to challenge you while helping to tighten and strengthen your mid-section. This ab workout can be performed with dumbbells or without weights depending on your fitness and ability level. We’ll provide modifications along the way to allow you to pick the best exercise variation for you.

10 Minute Ab Workout

High Plank Pull Throughs / from Knees
Reverse Crunches / Feet Return
Low Plank DB Saw / from Knees
Hollow Body with Iso-DB Hold / Knees Bent
Side Plank Reach Throughs / from Knees
Half-Kneeling Dig and Chop
Pilates Swimming
Long Crunch / No Weight
Plank / from Knees

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Intermediate Difficulty with Beginner Modifications provided

Yes, it is possible to work your core without going down to the floor. We’ll help you strengthen and tighten your midsection while improving your balance and cardio with this standing abs workout with dumbbells. You’ll need just one light dumbbell to help provide some resistance. Let’s begin!

Warm up
Step Back and Reach
Hinge + Rotation

Standing Abs Workout with Dumbbells

Split Stance Rotational Chop & Lift
Standing Oblique Crunches
Halo
Opposite Elbow to Knee Pulldowns
Windup and Twist
Standing Hollow Body
Single-Leg Overhead Reach

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Intermediate Difficulty with Beginner Modifications provided

Get ready to work your core with functional movements designed to strengthen and sculpt your midsection. This 10 minute standings abs workout at home doesn’t require any equipment, but we recommend you use a couple of water bottles or light hand weights to add extra resistance.

10 Min Standing Abs Workout at Home

Step Back + Rotation
Side to Side + Twist
Cross Body Chop
Standing Pike / Knee Raise
Cursive Alphabet
Warrior III Balance
Overhead Side Bends

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Intermediate Difficulty with Beginner Modifications provided

If you’re looking to quickly work your abs without going down to the floor while getting your heart rate up at the same time, then this is the exercise routine for you! This standings abs workout doesn’t require any equipment, but you may grab a couple of water bottles or light hand weights if you’d like to add extra resistance. Ready, set, let’s go!

Standing Abs Workout

Straight Leg Kick + Chop
Split Knee Drive Elbow to Knee
Single Leg Knee Raise
Bent Over Oblique Rotations
Nordic Skiers
Hook Punches
Staggered Diagonal Chop

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Intermediate Difficulty with Beginner Modifications provided

Work your core from all angles with this 10 minute abdominal workout. There’s no equipment required for this routine, but you may want to use a mat for comfort. This is a great workout for to tone your abs while improving functional strength in your core.

10 Minute Abdominal Workout

Plank Knee Crossovers / High Plank
Low Plank Alternation Hand Taps / from Knees
Prone Superman Holds / Feet Down
Lying Bicycles / Feet Rest
Hollow Body Pulse / Knees Bent
Alternating Supermans
Superman Spreads
High Plank Walkout / from Knees
Lying Jackknife / Knees Bent

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Intermediate Difficulty with Beginner Modifications provided

Get ready to work your core without ever getting down on the floor. Follow Coach Kozak and Claudia through this standing abs workout at home. There’s no equipment required, but feel free to add a couple of light dumbbells or water bottles for added resistance.

Complete each exercise for 1 round:
Staggered Chop + Knee Raise / Staggered Chop
Around the World / Water Bottles
Standing Pike / with Knee Raise
Ribbons / Water Bottles
Bent-over Oblique Rotation / No weights (arms extended down and rotate)
Oblique Crunch + Knee Raise / Oblique Crunch
90 Degree Twist / Water Bottles

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