10-Minute Weighted Abs Workout | One Dumbbell, Full Core Burn

Hi, I'm Lindsey Baumgren of Nourish Move Love and this is your 10 minute weighted abs workout. I have the awesome Rachel with us. She is going to show you guys how to take these ab exercises as they are advanced from a beginner level using a towel. So no weight. So she's going to show you the body weight version. I'm going to show you the weighted version. All you need is a single dumbbell. I have a 15 pound here, you can grab whatever you have or maybe a couple to toggle between. These are challenging moves, they are advanced, but you only have five exercises done at 40 second intervals with a transition between moves and we're just going to repeat it twice so it's quick and dirty. Five exercises, 40 twenties times two and you're out of here. No warm up, no cool down. This makes a great add on to any full body workout or standalone workout on its own. I'm going to show you the first move so we can get started. I'm going to pick up my dumbbell. We're going to start standing on the right leg. Left leg is going to be behind you or you're going to go into a single leg deadlift. So you're going to hinge forward, find balance and stability. I'm going to pass the dumbbell, pass the dumbbell knee, drive past the dumbbell, pass the dumbbell, shoot it back, pass, pass, drive, pass, pass. We are barefoot so we're going to get a lot of flexion in the foot and we can spread out those fingers or those toes and really get some good grounded balance. So that's your first move. You're going to do it for 40 seconds of work followed by 20 seconds of rest. We'll go right into a wood chop from there and I'll walk you through the rest of the moves. You ready, Rachel? Go. Let's go. Quick and dirty. 10 minutes, 40 seconds on, 20 seconds off. It starts in 3, 2, 1. Ground down, through that right foot, hinge forward. Pass, pass, drive the knee, Pass, pass. This is slow and controlled. You're like, wait, I thought this was weighted abs. There are no crunches in this workout, guys. This is core training in a non traditional way. Personally, my favorite way to train the core right here. Add a weight, Add some challenging unilateral single sided exercises. This is tough stuff right here. Pass. Takes a lot of core strength to transition that weight from side to side. Nice work. It's 10 seconds here. Nice. Stay in it. Drive that knee. Awesome. Go. 5, 4, 3, 2 and 1. Nice. You're gonna stay standing. Right leg forward. Left toe's gonna come slightly behind. Hold the dumbbell or spread your towel apart. We're going into a wood chop to the knee. H, knee up. Big core rotation here. Really trying to keep that core stable as my arms move away from my body with that weight. Okay? Keep that core nice and strong. You go in 3, 2, 1. Let's go. Left knee, right arm, left knee, right shoulder. Inhale, exhale. Big inhale. Exhale. Come on. It's 40 seconds. Yes. You can only got to do each side one time. This one's going to raise your heart rate, too. Let's go. One big push. Big push. Come on. Yes, you can stay in it. Halfway, Halfway. Let's go. Big chops right here. Nice work. Don't overextend at the top. Keep that spine nice and neutral. Pelvis tucked in your rib cage. Come on. 10 seconds here. Finish it. Let's go. Push. You got it. 5, 4, 3, 2, and 1. Nice work. Take that dumbbell down to the ground. I'm going to take it over to one side. Going to come down to the forearms, but I'm going to stack them like this. Stack those forearms up. Find a plank position. I'm gonna pull that dumbbell through. Open. Tap the toe of the outside leg right here. Pull that dumbbell through. We'll start facing you. We go in three, two. Let's go. So I pull the dumbbell through, roll over, side plank. Tap the toe. Come back, pull the dumbbell through. Other side. Roll over, side plank. Other side. Tap the toe. Rachel's doing the same thing. Just doing it from the knees. Tap the toe. Your pace, your tempo. Challenging move again. Rachel's showing you with the towel. Dropping from the knees. Hold that dumbbell through. Keep that core strong. Tap the toe. You got it, guys. Stay in it right here. Nice work. Come on. 10 seconds here. 10 seconds. One rep at a time. You got it. Transitioning that weight from side to side for 5, 4, 3, 2, and 1. Flip over to your back side weighted dead bug. We'll take the dumbbell in our right hand. Okay, Come to your backside. Legs are bent at 90 degrees. Closer the knees are to the chest. Easier it is. Farther they are. Harder it is. Right hand overhead my right arm. Left leg is going to lower. Come back to center. Lower just as far as you can. 3, 2. Let's go. Without that back popping off the mat. Nice. Adding this weight makes it harder. Inhale, exhale. Pull together. Tough move right there. Really blowing that air out Trying to avoid any doming or coning. Keeping it nice and flat in that midsection. Nice and strong with that weight. Awesome job. Really trying to focus on keeping that right leg stable too, as that left leg kicks out. Nice work, you guys. It's 40 seconds here. Staying on the same side of the body. Come on, stay in it. 5, 4, 3, 2, 1. Nice work, guys. Rest. Awesome. Moving on to a quarter. Get up. So you're going to stay right here. Dumbbell is going to stay in that right hand, okay? Right hand, right leg are bent. Right hand's holding the weight. Left arm is out at a 45 degree angle. I'm going to get on the mat so I don't hurt my elbow. Right here. I'm going to drive into my elbow and into this heel. Perform a quarter. Get up right there. Let's go in 3, 2, 1. Bending into that elbow. Sit it back down. Nice. Heel and elbow. That's what I'm driving through, you guys. Heel and elbow. This weight might be a little bit heavy for me. Maybe go down to a ten pound here. Challenging shoulder stability. Challenging core strength. Rachel's doing it with just a towel. Great way to modify. Again, big exhale. Drive through that elbow, drive through that heel. Come on, come on. You got this. What would it look like if I said 10 more seconds? This is a challenging weighted core exercise. Something you do every day. Just like getting out of bed right here. 5, 4, 3, 2, and 1. Nice work. Awesome job. We're moving on. We repeat it, same exercises. We're going to start in that standing position this time. Standing on my left leg, holding the dumbbell, my right hand. Single leg deadlift. Pass the dumbbell, Drive the right knee. Pass it, we go. Set it up. Ground through this heel in three, two. Let's go. Hinge at the hips, Pass the dumbbell. Pass the dumbbell. Drive the knee. Pass the dumbbell. Pass the dumbbell. Shoot it back. Pass the dumbbell. Pass the dumbbell. Woo. That load transfer. Pass it, pass it. A lot of core strength. You got it. Go slow and steady. Ground down, through that heel. Nice work. Find that focal point on the ground. Keep those hips square to the ground. Nice work. Soft bend in that standing leg. Rachel's got the towel. Awesome job, you guys. 10 seconds right here. 10 seconds. Keep that core nice and strong. Five of my favorite weighted ab exercises and you're crushing them for 5, 4, 3, 2, and 1. Left legs gonna stay forward, right toe slightly behind. 80% in that left leg, 20 in that right toe. Wood chop. Hold that Dumbbell or towel. Vertically down. I mean horizontally is what I meant to say. Okay, we're gonna chop it out. 40 seconds. It's gonna raise your heart rate before you go down to the ground again. Let's go. Three, two. Let's go. Right knee, left shoulder. Right knee, left shoulder. Down. Inhale, Exhale, Drive. Down. Drive. Down. Drive. Nice work. That core is so strong, not overextending at the top. Nice work. That means no tucking that tailbone too far. Getting that arch in that low back. Just lock it out. Lock it out. Right there. Come on. Halfway. You got it. Stay in it. Let's go, team. Right here. Big inhale, big exhale. Finish it. 10, 9, 8. You got it. 7, 6, 5, 4, 3, 2, 1. Whoo. That'll raise your heart rate back down to the ground. Forearm plank. Gonna stack up those arms, slide that weight through, and toe touch. We'll start on this side so we can toe touch to you. Slide that weight through. Side plank. Toe touch right here. Knees or toes. Set it up. We go in three, two. Let's go. Slide that weight through. Side plank. Toe touch. Roll it back over. Pull that weight through. Side plank. Toe touch. Nice work. Slide that way through. Nice. Nice. Think about decreasing that space between the ribcage and the hips as you pull that toe towards your face. Nice straight leg. Nice flex toe. You got it. One rep at a time. Stay in it. You're crushing it right here. Come on. 10 seconds. Yes, you can. Let's go. Finish. Finish right here. 5, 4, 3, 2, and 1. Awesome job to your backside. Weighted dead bug or towel? Dead bug. This time, dumbbell stays in the left hand on your back legs. Event at 90 degrees. Left arm shoots straight over shoulder. I'm going to kick out on that right leg. As I lower that left arm, pull them back together. Nice work. Keep that back nice and tight to the mat. We go in three, two. Let's go. Kick out. Nice work again. Really think about not letting that left leg move. Think about squishing that marshmallow behind the small of your back. I like to place my opposing hand right on my core so I can avoid any doming or coning. Really focus on decreasing that space between my rib cage and my hips. Nice work. Use that breath. Every exhale is a chance to pull those ab muscles together. You got it. Stay in it. One rep at a time. We go for 5, 4, 3, 2. Give me one more. Finish it. Awesome job, you guys. Half get up. Half get up. So you're gonna stay lying on your back. Left Leg is bent at 90 degrees. Left arm is straight overhead. Right arm is out at my side at a 45 degree angle. I'm going to do a half get up. Driving through that right elbow, left heel, right elbow, left heel. We go in three, two, one. That dumbbell stay straight overhead. Nice exhaling as I get myself up. Half or this is a quarter get up. I'm sorry. Quarter get up. Nice work. Big exhale. Hello, core. Hello, obliques. Hello, shoulder stability. It is all working right here. This is the big finisher. Trust me, it looks easier than it is, especially if you've got a weight that challenges you. Big exhale, drive through the heel, drive through the elbow. You got it. Big exhale rolling over towards that right hip. 10 seconds. Finish it. Come on. Yes, you can. Right here. Nice work, guys. You're in the final. 5, 4, 3, 2 and 1. Nice work. Dumbbells down. That is it. Quick and dirty. 10 minute ab workout. You absolutely crushed it. So thinking proud of you. Whether you did the towel or the weight, you have something to strive for. Heavier weight, right? Better form up in the weight. Keep coming back for more. As always, if you like this workout, drop a subscribe to our channel and check out more of our full body, upper body, lower body, you name it. We have it all@nourishmovelove.com have a great day.