This one is exactly what it says on the tin. A simple, effective dumbbell core workout that does the job and gets out of your way.
I built it as an add on. Stack it onto another workout you love, or do it after a run or a walk when you’re already warm and you’ve got a bit left in you. It works beautifully as a finisher.
It’s also the second one in this series, so if you’ve done my first dumbbell core session, this is the same quick format with all new moves. Nothing repeats.
This dumbbell core workout is one circuit, nine exercises, two rounds. Grab a dumbbell and a mat. Let’s go.
What You’ll Gain
Here’s what this dumbbell core workout gives you in twelve minutes.
- Deep core work that covers rotation, flexion, anti-rotation and holds rather than just crunches
- A loaded core session, because adding a dumbbell changes what your abs have to do
- Nine different moves with no repeats, so nothing gets stale
- A modification for every move that needs one, so you can build the strength rather than skip the exercise
- Something short enough to bolt onto whatever you were already doing
Workout Overview
| ⏱ Duration | 12+ minutes |
| 🔥 Calories | ~135 (approx.) |
| 🔒 Access | Inner Circle members only |
| 🏋️ Equipment | One dumbbell and a mat, plus a heavier one if you have it |
| 💪 Focus | Core and abs |
| 📈 Level | All levels, every move has a modification |
| 🎯 Format | One switchback circuit, two rounds |
Why This Format Works for Women Over 40
Core strength is doing more than you think. As we get older we naturally lose muscle mass, and that includes the deep core muscles that hold you upright, protect your lower back and keep you steady on your feet.
Core work is not about a flat stomach. It’s about the thing underneath every other lift you do. A stronger core means a safer deadlift, a steadier lunge and a back that complains less. That’s why I add a dedicated core session on rather than hoping it gets covered somewhere else.
The switchback keeps it interesting. I’ve been using the switchback format a lot lately. Honestly? I just find it more interesting. It’s a bit more fun, and that matters more than people give it credit for.
Here’s how it works. Round 1 runs from exercise one down to exercise nine. Round 2 runs the same nine exercises backwards, so you start on nine and finish on one.
There’s a nice side effect to that. In a normal repeated circuit, the first move always gets you fresh and the last move always gets you tired. Reversing it means every exercise gets one fresh round and one fatigued round, so nothing is permanently stuck at the end.
Twelve minutes is enough when it’s the right twelve minutes. You don’t need a long session to train your core properly. You need a focused one, loaded, with enough variety that you’re not just doing the same crunch nine ways.
Consistency over intensity. Energised, not exhausted. Always.
The Full Workout
This dumbbell core workout runs as one circuit, two rounds, switchback. 30 secs work / 15 secs rest.
Round 1 · 30 secs work / 15 secs rest
1️⃣ DB Alt Toe Touch · 6kg/12.5 lbs
2️⃣ DB Russian Twist · 6kg/12.5 lbs
3️⃣ Plank DB Pull Through · 10kg/22 lbs
4️⃣ DB Toe Touch Crunch · 6kg/12.5 lbs
5️⃣ Half Kneeling Woodchop (L to R) · 6kg/12.5 lbs
6️⃣ Half Kneeling Woodchop (R to L) · 6kg/12.5 lbs
7️⃣ DB Side Plank (L) side · 6kg/12.5 lbs
8️⃣ DB Flutter Kicks · 6kg/12.5 lbs
9️⃣ DB Side Plank (R) side · 6kg/12.5 lbs
Round 2 · same nine moves, reversed
9️⃣ DB Side Plank (R) side · 6kg/12.5 lbs
8️⃣ DB Flutter Kicks · 6kg/12.5 lbs
7️⃣ DB Side Plank (L) side · 6kg/12.5 lbs
6️⃣ Half Kneeling Woodchop (R to L) · 6kg/12.5 lbs
5️⃣ Half Kneeling Woodchop (L to R) · 6kg/12.5 lbs
4️⃣ DB Toe Touch Crunch · 6kg/12.5 lbs
3️⃣ Plank DB Pull Through · 10kg/22 lbs
2️⃣ DB Russian Twist · 6kg/12.5 lbs
1️⃣ DB Alt Toe Touch · 6kg/12.5 lbs
Workout Complete 🔥
Burn ~135 Calories
Exercises Worth Calling Out
Three moves in this dumbbell core workout are worth a closer look.
DB Flutter Kicks. These always burn. They can be a really challenging move and they’re the one most likely to catch you out. The thing to watch is your lower back. If it starts arching off the floor you’ve lost the position and you’re putting pressure somewhere it doesn’t belong. Take the modification and bend your legs instead of holding them straight out in the hollow position. You can also keep your head down on the ground rather than lifted like I’ve got mine. Both take the strain out of your lower back and neither one makes the exercise easy.
Plank DB Pull Through. This is the only move where I go heavier, and it’s because of the drag. You’re pulling the dumbbell across the floor underneath you, so it isn’t a weight you have to hold up. I can use a heavier dumbbell here than I could anywhere else in this circuit, which is exactly why the 10kg comes out for this one and goes away again straight after.
DB Side Plank. There’s a lot of upper body involved in a side plank, not just core, and that’s what makes it hard for a lot of women. If your shoulders aren’t there yet, bend the bottom knee and tuck it underneath you. One leg straight, one leg bent. You still get really good strength and stability work while you build up to the full version.
Trainer Tips
A few quick tips to help you get the most from this dumbbell core workout.
- Russian Twist too much for your back? Keep your feet on the ground instead of lifted, and drop to a lighter dumbbell or no dumbbell at all.
- Can’t reach your toes on the Toe Touch Crunch? That’s usually hamstring flexibility, not a core problem. Bend your knees and reach for the top of your knees instead. Taking the hamstring stretch out lets you actually concentrate on your core.
- Side planks feel impossible? Bend the bottom knee and keep the top leg straight. Build from there.
- Flutter kicks: if your lower back lifts off the mat, bend your knees. Head down is fine too.
- Only the Plank DB Pull Through needs the heavier dumbbell. Everything else runs on the same lighter one, so you’re not swapping weights every thirty seconds.
Who This Workout Is Perfect For
This dumbbell core workout is for anyone who wants core work that fits into a day that’s already full. It’s short, it’s loaded and it slots onto the end of something else without adding much time. If you’ve just come back from a run or a walk, you’re already warm and this is the perfect thing to finish on.
It’s also for you if core work usually means the same three crunches and you’ve stopped bothering. Nine different moves, rotation and holds and anti-rotation, all with a dumbbell. It’s a completely different session from what most people mean by abs.
Save This Workout
The full workout card for this dumbbell core workout, with every exercise, both rounds and space to log your weights, sits inside the Inner Circle along with the video and every other member exclusive.
What to Try Next
Frequently Asked Questions
Is this dumbbell core workout suitable for perimenopause?
Yes. Core and deep stabiliser strength matters more as we get older, not less, and this is a short session that won’t leave you drained. Every move has a modification, so on a low energy day you can take the easier version and still get the work in rather than skipping it entirely.
What weight dumbbell should I use?
For this dumbbell core workout, I used 6kg/12.5 lbs for everything except the Plank DB Pull Through, where I went up to 10kg/22 lbs because it’s a drag rather than a hold. Start lighter than you think. Core work with a dumbbell is harder than it looks, and you can always go up next time.
Can I do this workout as a beginner?
Yes. Use the modifications from the start, or do the whole thing with no dumbbell at all for your first few goes. Bent knees on the flutter kicks, feet down on the Russian twist, bottom knee bent on the side planks. That’s a proper workout, not a lesser one.
How many calories does this workout burn?
Around 135, but treat that as a ballpark. It depends on your weight, your pace and how hard you push. Core work isn’t really a calorie play anyway. It’s a strength and stability play.
How often should I do this workout?
Two or three times a week works well for this dumbbell core workout, and because it’s short you can tack it onto sessions you’re already doing rather than finding it a slot of its own. Leave a day between core sessions if you’re feeling it the next morning.
Do I need a gym?
No. One dumbbell and a mat. I film this dumbbell core workout in my garage.
Why is there no warm up or cool down?
Because this is built as a finisher rather than a standalone session. The idea is that you’re already warm from a workout, a run or a walk. If you are doing it cold, give yourself a few minutes of easy movement first, some cat cows and a gentle twist or two, before you start.
Give this dumbbell core workout a go on the end of your next session and tell me how the flutter kicks treated you. They get everybody.
Remember: consistency over intensity. Strong and energised, not exhausted. Always.
Penny x
