All you need is dumbbells and 30 minutes for a workout that challenges your whole body with an emphasis on your abs.
Justine Zwiebel / BuzzFeed
This workout has two parts: Circuit A (the full-body workout) and Circuit B (the targeted core circuit).
Here’s how it works:
1. Do 5 complete rounds of Circuit A, resting 60 seconds between each round. 2. Before you start Circuit B, rest for 60 seconds. 3. Do 3 rounds of Circuit B, resting 60 seconds between each round. 4. You’ve completed the Full-Body + Core workout!
Circuit A:
Do 8 reverse lunges (per side):
Lauren Zaser / BuzzFeed
• Keep your chest up and back straight. • Don’t let your back leg touch the floor. • Push through the heel of your front foot to return to standing.
Do 8 single-arm kneeling overhead presses (per side):
Lauren Zaser / BuzzFeed
• Keep the back straight. • Squeeze the glutes. • Extend the opposite arm for balance.
Do 8 lying hyperextensions:
Lauren Zaser / BuzzFeed
• Keep your fit a little wider than hip-width apart. • Don’t move your torso, neck, or upper body. • Don’t bend the knees,
Do 8 split stance bent-over single-arm rows (per side):
Lauren Zaser / BuzzFeed
• Keep the back straight. • Don’t move the torso. • Keep your elbow over the dumbbell throughout the movement.
Do 8 standing calf raises:
Lauren Zaser / BuzzFeed
• Keep your chest tall and shoulders back. • Squeeze your glutes and abs. • Don’t move through your hips.
Circuit B:
Do 10 to 12 reverse crunches:
Lauren Zaser / BuzzFeed
• Use your abs to move; don’t swing your legs. • Lower your legs slowly. • Keep your knees bent at 90º.
Do 10 to 12 rocking planks:
Lauren Zaser / BuzzFeed
• Keep your hips as level as your mobility allows while moving forward and backward. • Don’t let your back arch or your hips sink, • Squeeze the glutes,
Do 10 to 12 bicycle crunches:
Lauren Zaser / BuzzFeed
• Contract your abs to keep your torso up. • Twist from your core and torso. • Keep your elbows in line with your ears. • Extend each leg fully at 45 degrees from floor. • Don’t pull or strain with your neck muscles or twist by just moving your arms.
Lauren Zaser / Justine Zwiebel / BuzzFeed
A few things to know about this workout:
• This workout is part of BuzzFeed’s — four weeks worth of strength and cardio workouts designed by trainer Jessi Kneeland of ReModel Fitness, along with four weeks worth of . Learn how to do the challenge and jump into it anytime.
• When selecting which dumbbells to start with, there’s a simple rule of thumb: Choose a weight you can lift with perfect form for the number of reps prescribed plus one or two more. If you think you can do more than two additional reps with perfect form, you should go up in weight.
• The dumbbell exercises can be done as bodyweight-only exercises if they’re too challenging to do as written (or if you don’t have access to weights).
Special thanks to our fitness models Noelle Nieva and Josh Martinez, and to Rogue Fitness for providing dumbbells.
