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Core · Full Body · Level 1

60-minute Core workout Full Body, level 1

  • 59min with rests
  • 26moves
  • 7blocks

You need: Dumbbell

Every move has a how-to video.

Start the warm-up

How to follow it

  1. Start the timer

    It keeps time for the whole workout and counts down each rest.

  2. Tap a move to see how

    Each move opens with its video and how to do it, without leaving the page.

  3. Do the rounds, then rest

    Every block says how many rounds to do and how long to rest between them.

  • The estimated duration includes the prescribed rounds and breaks. Your pace can change the time it takes.
  • This workout does not check for injuries or medical conditions, so review each exercise and get qualified advice if you need it.

The session

Work through it block by block

Warm-up

Warm-up

Ease in: do these 3 moves in order. That is one round. Rest 10 seconds, then go again: 2 rounds in total.

  • 2rounds
  • 10 srest between rounds
  • 3moves
Warm-up: 3 moves, 2 rounds, 10 seconds rest between rounds
MoveRound 1Round 2
Pelvic raisesReps · See how4–8 reps4–8 reps
Prone shoulder retractionReps · See how4–8 reps4–8 reps
Reverse shoulder rollsReps · See how4–8 reps8–12 reps

Set 1 of 5 · Strength

Set 1

Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.

  • 3rounds
  • 30 srest between rounds
  • 4moves
Set 1 of 5: 4 moves, 3 rounds, 30 seconds rest between rounds
MoveRound 1Round 2Round 3
Scapula pushupReps · See how8–12 reps10–12 reps12–15 reps
Shin raisesReps · See how4–8 reps4–8 reps8–12 reps
Shoulder rollsReps · See how8–12 reps10–12 reps12–15 reps
Side bendsReps · See how4–8 reps4–8 reps8–12 reps

Set 2 of 5 · Strength

Set 2

Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.

  • 3rounds
  • 30 srest between rounds
  • 4moves
Set 2 of 5: 4 moves, 3 rounds, 30 seconds rest between rounds
MoveRound 1Round 2Round 3
Side bridgeHold · See how10–15 hold15–20 hold30–45 hold
Basic crunchReps · See how4–8 reps8–12 reps10–12 reps
Concentration curlsReps · See how4–8 reps4–8 reps8–12 reps
CrunchesReps · See how8–12 reps10–12 reps12–15 reps

Set 3 of 5 · Strength

Set 3

Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.

  • 3rounds
  • 30 srest between rounds
  • 4moves
Set 3 of 5: 4 moves, 3 rounds, 30 seconds rest between rounds
MoveRound 1Round 2Round 3
Dumbbell kick backsReps · See how4–8 reps8–12 reps10–12 reps
Dumbbell raisesReps · See how8–12 reps10–12 reps12–15 reps
Front clapsReps · See how4–8 reps8–12 reps10–12 reps
Lateral dumbbell raisesReps · See how8–12 reps10–12 reps12–15 reps

Set 4 of 5 · Strength

Set 4

Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.

  • 3rounds
  • 30 srest between rounds
  • 4moves
Set 4 of 5: 4 moves, 3 rounds, 30 seconds rest between rounds
MoveRound 1Round 2Round 3
Push upsReps · See how8–12 reps10–12 reps12–15 reps
Single leg hip hingeReps · See how4–8 reps8–12 reps10–12 reps
Sit upsReps · See how8–12 reps10–12 reps12–15 reps
Standing calve raisesReps · See how8–12 reps10–12 reps12–15 reps

Set 5 of 5 · Strength

Set 5

Do these 4 moves in order. That is one round. Rest 30 seconds, then go again: 3 rounds in total.

  • 3rounds
  • 30 srest between rounds
  • 4moves
Set 5 of 5: 4 moves, 3 rounds, 30 seconds rest between rounds
MoveRound 1Round 2Round 3
Standing dumbbell curlsReps · See how8–12 reps10–12 reps12–15 reps
Standing hammer curlsReps · See how8–12 reps10–12 reps12–15 reps
Alternating hammy stretchHold · See how5–8 hold8–10 hold8–12 hold
Bicep stretchHold · See how5–8 hold8–10 hold8–12 hold

Cool-down

Cool-down

Slow down: do these 3 moves in order. That is one round. Rest 10 seconds, then go again: 2 rounds in total.

  • 2rounds
  • 10 srest between rounds
  • 3moves
Cool-down: 3 moves, 2 rounds, 10 seconds rest between rounds
MoveRound 1Round 2
Bicep wall stretchHold · See how5–8 hold8–10 hold
Hamstring stretchHold · See how5–8 hold8–10 hold
Hip flexor stretchReps · See how5–8 reps8–10 reps

Finish line

That is the whole workout. Well done.

Keep it for next time, plan it for another day or send it to yourself.

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What next?

Join the dots.

Each one opens its own page. Nothing from this workout is carried over.

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