We will be hitting our entire core in this 15 minute standing abs workout with dumbbells. Alongside the abs and core, the shoulders, arms, chest and back are involved so turning this into a great upper body workout too!

Where else better go gain core training inspiration from than boxing! Boxers need to have a very strong core and obliques to resist and absorb impact and injury.

I personally find I have gain a lot of core strength and strength of my obliques due to core stabilisation whilst my arms etc are moving and I am trying to resist movement in the core. Many of the moves involve trying to actually not move your core thus strengthening it... harder than it looks!

We will be supersetting each of the following exercises with alternating punches for the entire duration to increase the intensity.

The timer will be on for 20 seconds. Basically you perform each other following for 20 seconds, straight into those alternating punches for 20 seconds then rest for 20 seconds before moving onto the next exercise.

SINGLE PUNCH
SINGLE PUNCH (opposite side)
WINDMILL
WINDMILL (opposite side)
ROTATION TO LOWER
ROTATION TO LOWER (opposite side)
DUMBBELLS CLOSE ROTATION
DUMBBELLS AWAY ROTATION
FIGURE 8 (core static)
PARTIAL RAISE TO PARALLEL
PIVOT PUNCH
PIVOT PUNCH (opposite side)
STATIC CORE WOODCHOPPER
STATIC CORE WOODCHOPPER
UPPER CUTS

I would just like to cover afew key points in this workout to help you gain the most out of this ab workout:

Perform with a lighter weight. The dumbbells I am using are 4kg each (approx 8.8lbs each)
Ensure you keep core tight throughout. This is so important to prevent any lower back strain.
If you feel any strain in lower back, drop the weights immediately. If new to this training, perform with no weights.
Some of the movements involve core stabilisation so this means you are trying to tighten your core to resist any movement from it whilst your arms are moving.

Please ensure you spend at least 5 minutes warming up prior to beginning this workout.

I hope you all feel this endurance on the arms and your core really having to tighten and resist many of these movements!

Cx

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