Upper body workout with dumbbell abs and core combined! No repeat with 24 abs and core movements, and 24 push up variations!

All you need is a mat and a dumbbell! The dumbbell I am using is 6kg.

We will work thorough abs and core before moving to variations of push ups! We then return to the mat for more core and abs before finishing this more push ups!!

The push ups will be 40 seconds each, 20 seconds rest. Take your time! Control the movements and stop when you feel your form is not the best it could be!

The abs and core is 50 seconds of work, 10 seconds rest. I am using a dumbbell for a majority of the abs and core however you can perform bodyweight also, particularly the windmills if you not confident with a dumbbell.

CRUNCH HOLD CRUNCH PULSES
SINGLE LEG REACH (same side)SINGLE LEG REACH (switch)
FULL BODY CRUNCH TOE REACH TO HOLLOW
SAME SIDE SET DOWN
SAME SIDE SET DOWN (switch)
SINGLE LEG SIT UP SINGLE LEG SIT UP (switch)
RUSSIAN TWISTV SIT PASS UNDER
PIKE PUSH UPS LEANING PUSH UPS TYPEWRITER PUSH UPS SLOW 40 SECOND PUSH UP!
PULSING PUSH UP
ALT TOE TAP TO PUSH UP
ALT SIDE PLANK TO PUSH UP DIAMOND PUSH UP LYING SIDE TRICEP PUSH UP
LYING SIDE TRICEP PUSH UP (switch)
DIAMOND COBRA

SMOOTH SIT UPLEG RAISE SEATED HOLD/PULSE GAZE DOWN WIPERS TUCK TO EXTENSION
SIDE PLANK UP & DOWN
SIDE PLANK UP & DOWN (switch)
PLANK TO SIDE ROW PLANK TO SIDE ROW GAZE DOWN LEG LOWER HOLD
WINDMILLWINDMILL

DIVE PUSH UPS
WIDE PUSH UPS
UNEVEN DB PUSH UP
UNEVEN DB PUSH UP (switch)
ALT SINGLE LEG PUSH UP
PUSH UP ALT HANDS OFF
ALT FOOT CROSS OVER
SPIDER PUSH UPS CLAPPING PUSH UPS
TRAVELLING PUSH UPS SKULL CRUSHERS

Finisher:
Push ups for 1 minute!

With the push ups, try the more challenging movements the best you can! Give them a go! Alternatively you can perform standard push ups and use it as time to practice!!

I know you will love this session!

Let’s go!!!

Cx

Extras:

My 5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs
My 30 Min EPIC Cardio Workout: https://youtu.be/ImI63BUUPwU
My New 15 Min Abs Workout: https://youtu.be/cS-bIr-6hQM

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases