35-Minute Dumbbell Cardio + Abs (Core Conditioning #1) | SplitStrong 35 DAY 5 🔥

Hi, I'm Lindsey Baumgren and this is your 35 minute core conditioning workout. This is part of our split strong 35 program where we are split training specific muscle groups using dumbbells at home. Okay. And this workout is all about the core. So a lot of times we think of the core here, but think of the core here, total body. We are going to train your core in ways you never thought possible. It is going to be a lot of fun, challenging exercises. And it looks like this. You have four circuits. Each circuit has about three moves in it. And. And you're gonna do each move for a time drop interval. So the first time through, 40 seconds of work, 20 seconds of rest. Second time through, 30 seconds of work, 15 seconds of rest. Third set, 20 seconds of work, 10 seconds of rest. So the time decreases each time, which is good news for you and me. And you don't have to worry about the timer. I got that. All you gotta do is bring the energy and follow along. You ready for a good core workout? Let's have some fun. We're gonna get ourselves started with a nice warmup. Okay? So go ahead, find your feet a little bit wider than hip distance and just flap your wings for me right here. Your wings. Nice. Now take it down. Hinge over. Flap them while you're hinging and stand back up. Nice. Just start to create some movement in the body. Hinge over. Nice. Stand back up. Awesome job. One more. Just like that. Hinge over and stand back up. Nice. All right, there we go. Now let's do a nice little pivot, tap. Pivot, tap. Reach across. Pivot, tap. We're going to train in all planes today. We're going to go front, back, side to side. Little pivot, little twisting. Can you take those arms up overhead? Reach and reach. Opening up those lats. Nice work. Moving in all planes today. You got this. Give me 5, 4, 3, 2 and 1. Let's open up those hammies. We're doing a little step, touch, tap back. Step, touch, tap, back. Step, touch, tap back. There you go. Nice. Woo. Gonna get your mind working just as much as your muscles today. Gonna be a lot of fun. I love core training. So good. We're gonna raise that heart rate, we're gonna train that core. You're gonna feel it all over the body. One more right here. Woo. Nice work. Let's go ahead, squat it out in between, and then we'll switch sides, take it down and up. Give me some nice, good squats. Really good dynamic warmup. Here we are just moving our Bodies in a dynamic way, mimicking some of the moves that you're gonna do today. Two more squats right here. Down, up. Nice. Down, up. Let's go back to that step. Touch other side. So step, touch, back, tag. I gotta think about this, right? Woo. There it is. Step back, touch, back, tap. Nice. We all have one side of the body that's easier than the other, so it's good to train both sides singularly. We call that a unilateral movement, Right? Expose those weaknesses so you can get better. That's what we're here for. I'm here to get better. You're here to get better. Woo. Nice work. Open up those hammies while raising that heart rate. Two more right here. Tap back and kick it. Tap back and kick it. There you go. Let's take it to the back of our mats. We're gonna do a nice little plank walkout. So hinge those hips forward. Walk out. Find a nice high plank for me. Hold here. Walk it back in. Tap the toes, Stand up tall. Nice dynamic movement. Walk out, find that high plank. Walk it back in. Nice. Stand up tall. Two more just like this. Nice. Walk out, find that high plank, walk it back in. One more. Awesome job. You're gonna hold high plank here. Give me a nice high plank. Hold. Take a nice wide base with your feet. Keep those hips square the ground. Give me some rows. Pull the arms back like you have a dumbbell and you're rowing right here. Keep the hips nice and tight. In my opinion, some of the best core exercises are ones where your core doesn't move right? So I'm challenging my core to stay as stable as possible. Give me 4, 3, 2, 1. Now find a tabletop position. Knees on the ground. Hips are stacked over knees. Shoulders are over wrists. Can you tuck your toes under and hover? This is what we call bear crawl. We're gonna do some bear crawl work today, so I just want you to know what it feels like. Jump back to plank. Jump into bear crawl. Jump back to plank again. Stabilizing that core, trying to keep that core nice and stable. Two more plank. Nice. Bear crawl. Nice. Set it down. Go ahead. Take a nice child's pose. Big toes to touch. Open the hips. Just take a big inhale here and a big exhale, opening those hips. Nice work, you guys. Awesome job. It's like the calm before the storm. Take a deep breath. Right, it's about to get real spicy up in here. Awesome job. Bring it back up. Bring yourself up to a standing position. Take a nice forward fold Let it all hang heavy. Drop the hips, stand tall. Drop the hips, stand tall. So drop to the bottom of the squat. Squat and stand. Two more just like it. Squat and stand. Last one. Squat and stand. Let it all shake out, shake out. Roll up to the top. Let's travel side to side. So just travel, push and reach. Travel, push and reach. Nice. Travel and push. Pushing across the body. Nice. Rotate my back. Toe follows my hips. Toes follow hips. So pivot toes follow hips. There we go. Nice work. Right here. Push it. Nice. Two more, two more. One more, one more. Bring it back to center. Let's just jack it out. Jack it. Low impact. You're here. You can tap it. You can tap it or you can jack it. You decide. Let's go for eight. Eight, seven, six. Butt kicks in. Five, four, three, two. Heels to glutes. Run it out, run it out. Right here. Kick those heels towards your glutes. Let's go. Open those quads. Come on, come on. For eight, seven, six. You got it. Five, four, High knees in three, two. Get those knees up. Get them up, get them up, get them up. Let's go. Run it out. Nice work. Finish that warm up right here. 8, 7, 6. You got it. 5, 4, 3, 2 and 1. Ready for some core conditioning? That's a warm up. All right, grab some water. All right, you guys, four circuits, four circuits. We're gonna move through. Time drops each time through first circuit. Okay, you have three moves. You're gonna go one dumbbell and you're gonna find a towel. So we're gonna be traveling. I'm gonna take the dumbbell, place it on top of my towel. Okay, dumbbell's gonna be on the right side. We're gonna find that bear crawl right here. Bear crawl, row slide forward, travel up. Bear crawl, row, slide back, travel back. So I'm traveling within this bear crawl. Okay, if you're on carpet, you could put this on top of a paper plate. You take the row and just hold. Bear crawl. Give me bear crawl rolls. You don't have to slide up and down. It's just a really fun variation. You guys ready to work your core in a way you never thought possible? I am so excited for this workout. It's going to be so fun and so challenging. So find that dumbbell, place on top of the towel if you have that capacity. Right hand on top of the dumbbell. Okay, Tuck those toes under. Find that bear crawl. 40 seconds of work. One row, one slide. You're there in three, two. Let's go, let's go. So give me the row, slide it forward, walk up to the dumbbell, place the hand on it, Give me a row, place it back on the towel, slide it back. Now you got to walk back to the dumbbell. Okay? This bear crawl position is a challenging position, right? You're going to feel your quads fire up. Nice work. One row. Nice. Challenging. One side of the body at a time, right here. If you need a break, you take a three second break, you set those knees on the ground and you get back in. Come on. One rep at a time. Yes, you can. Yes you can. Stay in this. 10 seconds here. Woo. Those quads. How close can you keep your knees to the ground? That's what I'm working for right here. 5, 4, 3, 2 and 1. Set it down. 20 seconds of rest. Same thing. Other side. That is fire. We are starting this workout with just pure fire. That's how we're going into this. Okay, set it up. Same thing. One row on the left. Slide it up. One row, slide it back. Okay, set it up. You're on in three, two. Let's go. Find that bear crawl. How close can you keep those knees to the ground? Slide it up. Nice work. Just working through this. It can be slow. Slow and methodical. Doesn't have to be super fast. I'd rather have that core stay nice and stabilized. Like I said, some of my favorite core moves are ones where the core doesn't move. I am challenging my core to stay nice and stable. Telling my quads to turn on and work for me right here. Come on. My shoulders are involved. Everything's involved. Core is so much more than just six pack abs, you guys. So much more. You're here for 5, 4, 3, 2 and 1. Stand it up. Shake out those quads. You ready to move? We're gonna move. Okay. Taking you back to high school basketball practice. I'm gonna shuffle, pivot, push, shuffle, pivot, push like I'm passing a basketball side to side. I'm gonna move to your right. 40 seconds. You're there in three, two. Let's go. Shuffle, shuffle, pivot, path, pivot, pass, pivot, pass. Okay, my toes. Follow the weight. And my hips. Hips, turn, toes, turn, hips, turn, toes, turn. There you go. 40 seconds. You can do this without a weight. Do with a lightweight, do with a ball. Got one of your kids toy balls at home? Nice work. Come on, halfway, halfway. Yes you can. Aren't you so glad that these time intervals drop throughout this workout? I know I am. Come on, come on. Yes, you can. Yes, you can. Let's go. 5, 4, 3, 2, and 1. Shake it off. Catch your breath. Round two, we drop down. 30 seconds of work, 15 seconds of rest. Okay, work time decreases. Okay, rest time decreases. Okay, they both decrease. Whoo. Gonna challenge your endurance right here. Raise your heart rate back to that move, that bear crawl move that you love. I know you do. Okay, 30 second starts in three, two. Let's go. Find that bear curl row and push. Nice work. Walk it up one row. Set it back on the towel. Slide it back. This movement moving front and back, right? Nice work. My sagittal plane, I'm training in that front, back movement. Don't worry. You get the side to side. Whoo. That frontal plane, it comes with those lateral pivot pass. Ooh, slippery floor. There we go. Come on, finish it. Quads are on fire. Keep those knees nice and close to the ground for 5, 4, 3, 2, and 1. Nice work. Set it down. Whoo. Ready to do that on the other side? Come on. So glad that right, that work time dropped, right? That 10 seconds shaved off. That's a big difference. Okay, you're on in five. Come on, set it up. Three, two. Let's go. One row. Slide it up. Walk to it. Nice work. One row, slide it back. Whoo. You're doing this. Your option is always just to hold the bear crawl with the single arm row. Okay? You can always just walk up, walk back. Okay, so if I can't slide, I do one row. I could walk up, I could walk back and take another row. You got this. Come on. Finish strong, you guys. Finish it. You're in it. You got this. Yes, you can. 5, 4, 3, 2, and 1. Drop to your knees. Should feel good to come out of that move. So stinking good. All right, pivot path. Pivot past 30 seconds to raise your heart rate. We're gonna go to the left this time. Traveling to the left first. Toes, follow hips. Three, two. Let's go. 30 seconds. Push it. Come on. Pivot path. Got that basketball. You're passing to your teammate. Say, let's go. We're in this. We're in it together. Come on, you guys. Push that heart rate, and you're like core training. Oh, yeah, that pivot. Pivot and twisting right here. You're getting both your frontal plane and your transverse plane. Good for the core, good for the mind, good for the body. 5, 4, 3, 2, and 1. Set that weight down. Okay, you guys, one more time through it. 2010 goes really fast, really fast, really furious. That water break is coming for you. It comes after this 20 seconds of work, 10 seconds of rest. Finish it. I know this is a tough move. That's why I started with it, right? Knock it out. Get it out of here right away. 20 seconds. One row, one slide. Find that bear crawl. You're on in three, two. Let's go. Come on. Shaving off. 10 seconds. That's a big game changer when you are working in a position like this. Keep those knees nice and close to the ground. One row, one slide. Yes, you can. So strong, so capable. Getting better each time you do this each round. Through. You got it. You got it. 5, 4, 3, 2, and 1. Nice work. I love this three times through because you do it. You do it better. You do it your best. 3, 2. Let's go. Other side. One row. Come on. Slide. Walk up. Do it. Do it better. Do it your best. Come on, come on. Yes, you can. 20 seconds. Do anything for 20 seconds. So strong, so capable. Think about that core not moving at all. 5, 4, 3, 2. You're out. Walk it off. One more time on the pivot pass. One more time. We're gonna go to our right. Pivot, pass. Finish it with me. 3, 2. Let's go. Let's go. Pivot, pass. Whoo. Pivot, pass. Come on. Yes, you can push it. Pivot, pass. Come on. Finish, you guys. 20 seconds. You can do anything. 10, nine, eight. Let's go. Let's go. Final five, four, three, two, one. You're out. Water break. You earned it. You earned it. One circuit down, three to go. That first circuit was fire. We came out strong, and we're gonna keep going strong. Try and go heavy here. 20 pounder. It is a chop and press. Take the weight right here. I'm gonna place right hand on the dumbbell. Left hand meets it. Chop. Toes. Stay facing me. Up. Single arm push. Whoo. That's heavy. One chop, one push. I'm gonna go 15. Still too heavy for me, you guys. 15. That's okay. Do the best with where you're at. One chop, one push. It's 40 seconds of work. You ready? Set it up, dumbbell. Right hand, left hand comes to meet it. You're on in three, two. Let's go. Chop to the hip. Up. Push. Nice. Chop to the hip. Push. You can give me a little dip drive. Chop, dip, push. So I'm using a little bit of my legs to help get that weight overhead. 40 seconds. Core shoulders. Boom. There it is. Chop. Did you think when you started this workout you were just gonna be laying on your back doing sit ups the whole Time. No, no, you guys. No, no. This is core training. This is core conditioning right here. Whoo. Keep that core nice and tight. You got it. Come on. 10 seconds. One of my favorite moves right here. Chop it. Push it. Come on. Three, two, and one more chop. Nice work. Same thing. Other side. So the theme is two unilateral exercises, okay? That's working. One side of the body at a time. Noob number three, we work both, right. Okay, Dumbbell. Left hand, front racket, right hand comes to meet it. We chop right, we push left. Three, two. Let's go. Chop, Push. Nice. Chop, Push. You got it. One. Chop. One, push. One. Chop. One, Push. Come on. 40 seconds of work right here. Yes. So strong. Nice. Remember, you get three stabs at this. So if it feels a little funky the first time through, you got three more chances at it, right? Come on. Chop, Push. You do it. Do it better. Do it your best. Let's go. 10 seconds. You got this. Stay in it. Push. Let's go. Chop, push. Come on. Four, Three, two. You're out. Nice work. Whoo. Set that dumbbell down. Shake it out. Okay, I'm gonna take this one dumbbell. Set it between my hands. A launcher Plank. So I'm finding a nice high plank. I bend, extend. Grab the weight. Open up to a T. Alternate your side. Pull. Alternate. Three. Three, two. Let's go. Let's go. Bend, Extend. Grab the weight, pull it up overhead. Now you can do this with no weight at all. Bend, extend, Grab the weight, pull it up overhead. One launcher plank. One T. Pull. Nice. Love these big, complex movements. Hello, core training. Do you feel your obliques fire up as you put that dumbbell overhead? To the side. Down, back. Nice. Talk about the muscles. We're working right here. Okay? Legs, ankle mobility. Nice work. Open up obliques. You got this. Come on. Stay strong. Stay strong. You're in this for 4, 3, 2, and 1. Nice work. Those are the three moves in circuit number two. Those are the three moves. You ready to repeat them? Chop. And push. Okay, launch your plank. Whoo. Getting after it. 30 seconds on time. Drop. 30 seconds of work. 15 seconds of rest. Grab the dumbbell. Grab the dumbbell right here. Put it in your right hand. Left hand meets it. 30 seconds. In three, two. Let's go. Chop, push. Come on. One, chop. One. Push. Whoo. That shoulder. It's nice and fiery. Glad we dropped off that. 10 seconds. Come on. 30 seconds. Yes, you can. Yes, you can. So strong. One chop. One, push. Two hands on one hand. Push. Nice little dip. Drive. 10 seconds. Yes. You can. Whoo. Stay in it. Come on. Come on. Core training. So strong. Love these moves. Come on. Four, three, two. One more push. Boom. Do you feel so stinking strong right now? Because you should. You guys. These are big, powerful movements, raising your heart rate, training your core. Grab that dumbbell right here. Put it in your left hand. Three, two. Let's go. One chop, one push. You got it. One chop. Come on. One push. Nice. Chop it and push it one rep at a time. That's your focus. Break it down. I know it's 30 seconds at a time. Break it down one rep at a time. You got this. Stay in it. Stay in it. Yes. So strong. So awesome. Come on. Do your best right here. Final five. Four, three, two. One more push. Because you can. Yep, there it is. Nice work. Place that dumbbell on the ground. You're gonna go between your hands. One Launcher plank. One. Alternating T. Pull. You can always do this without a weight. Okay. You can do this without a weight. Let's go. You're there. In three, two. Let's go, let's go. Bend, extend. Pull it up overhead to the side. Nice. Whoo. Right here. Bend, extend. Pull it up. Over to the side, keeping those hips at the highest point, engaging those obliques, those side abs, making them work. Right here. You got this. Advanced core training right here. You are so strong, but the beautiful thing is you can take it at your level. Don't do it with a weight. Do it with. With your body weight first. Come on. Five seconds. You got this right here. Five, four, three, two. And set it down. All right, you guys, last time through. 20 seconds on 10 seconds of rest. You ready for the fire and the intensity? Best round yet, right here. Best round yet. Dumbbell right hand. Add that left hand for 20 seconds. In three, two. Let's go, let's go. Chop it, Push it. Come on. 20 seconds. It's gonna go fast. Give me your best round. Your best round. It's right here. Push. Yes, you can. Best effort yet. Push. You've now mastered the move. You are so stinking awesome at it. Come on, let's go. Bring it home. 5, 4, 3, 2, 1. Whoo. Set it down. Walk it off. 10 seconds. Other side. Right into it. Grab the dumbbell left hand. Chop it in three, two. Let's go, let's go. One chop, one, push. Come on. One chop, one push. You got this. One chop, one push. Come on. Yes, you can. Yes, you can. Right here. 10 seconds. Halfway. Come on. Finish it. Finish it. 5, 4, 3, 2, and 1. Awesome job. You Guys, way to finish strong. Launcher, Plank. Launcher, plank. To a tee. Let's go. Finish right here. Circuit 2, 3, 2. Let's go, let's go. Bend, extend, pull to a T. Nice work, you guys. Right here. Bend, extend, pull to a T. You're doing so awesome. Come on. About to be halfway through this workout. Right here. Yes, you are. Yes, you are. Water break comes after this move. You are doing it. You're earning it. And done. Grab some water. Grab some water. Words I love to hear. Two circuits down, two to go. Okay, you got this. Circuit number three. Nice work, you guys. Right here, we're going to add that towel again for move number three. Your first move is a really fun agility move. Okay, Standing on my right leg. Hop, front, hop. Back skate. Stick it. Front, back, stick it. Back. So it's a front, back and a side. Moving in all planes, raising your heart rate, challenging your standing leg and the leg you're bounding onto. That is core. Your core has to be fired up to stick these landings. Okay, you ready? 40 seconds of work. Right leg in three, two. Let's go, let's go. Front, back, stick it center. Front, back, stick it center. There it is. Up, up. Nice. Right here. Front, back, stick it. There it is. Gotta use that core. Right balance, coordination, little agility. Fun. Right here. 40 seconds. You got this. Front, back, side. Nice work. Trending in all planes today, you guys. Training in all planes. Up, back, stick it. Nice work. Moving like an athlete because you are. You're an athlete in your own home today. That's what you are. Come on. Five, four, three, two, and one. You're out. Nice work. Other side, same thing. Other side. Okay, left leg works. We go to the right. Front, back, stick it right. Front, back, stick it right. Turn that core on. Fire up that heart rate. We're moving and grooving. You're on in three, two. Let's go, let's go. Front, back, stick it. Nice. Again. You might notice one side feels better than the other side. That's normal. Gotta make both sides work equally. Come on. Front, back, stick it. Nice work. Those the line on the floor. You got to jump over it. Stick it over the line, Stick it. Nice work. Come on, you got this. It's your 40 seconds. We're at your pace. Come on. Come on, stick it. Nice work. Front, back. 10 seconds. Yes, you can. Right here. Up, back, stick it. This is it. Come on. Five, four, three, two, and one. You're out. Move number three. Ready for some fire? Planks are always harder when your heart rate's high. Both toes on the towel. Find a plank. Pull the knees in. Back, in back. You move at your pace. You're there. In three, two. Let's go, let's go. In, back, in, back. Dragging that towel up and back. Pull in. Okay, if you are on carpet and you're like, I don't have the capacity, step in. In, back, back in, in, back, back in, in. Okay, you choose. Use what you got. No excuses today. No excuses. Come on. You got this. Keep that core nice and stable. That towel adds some fire. Yes, it does. Yes, it does. Let's go. 10 seconds. I can do it. You can do it. We're in it. Finish. 5, 4, 3, 2, and 1. Nice work. Down to the dirty 30s. 30 seconds of work. 15 seconds of rest. That's where we go. Up, back, body weight. Up, back, side. Starting right here. Right leg. 30 seconds. You ready for it? Three, two, go. Let's go. Up, back. Stick it. Come on. 30 seconds. Yes, you can. I played college volleyball. One of the things I miss the most is training like an athlete. Since I've become a mom, this. This right here makes me feel like an athlete in my own home. I get to wake up and decide that I'm an athlete, right? I get to train like an athlete. Come on. Yes, you can. Right here, right here. Five, four. Come on. Three. Yes. Two. One more. Stick it. Nice. Same thing. Other side. Come on. Two. Beautiful legs. That's what you got. Heart rates high. That feels good, doesn't it? Big, healthy heart right here. You're on in three, two. Let's go. Let's go. Front, back, stick it. Come on. There's something about feeling your heartbeat inside your chest. It feels really good. Right? Come on. You got this. Yes. Right here. Come on, push. Nice. Front, back, stick it. Use that core. That's the focus of this workout. Core conditioning, Raising my heart rate, using my core. It stabilizes me through every move. Come on. Final five. Let's go. Finish. Three, two, one. Come on. Come on. Let's go. Move. Number three. Grab that towel. Put your feet on it. If you can, you can step in or towel. Tuck it. 30 seconds. Move. Three. Let's go. There. Three, two. Tuck it. Come on. Choose a pace. Okay, Coming into a high plank. When your heart rate's high, it's really hard. It's really challenging. Right? Find your breath. Taking this at a slow, consistent pace. You can speed this up. Tuck, tuck, tuck. You choose. I'm going slow and steady. Come on. 10 seconds. Oh. Now we'll pick it up. We'll pick it up. Pick it up. Add some energy. Come on. You got five, four, three, two, and one. Whoo. Come on, come on. Grab some water. We gotta hit those 2010s. Not done yet. 20, 10. 2010. Single leg. Let's go. Right leg. You go. Up, back, side. Up, back, side. 20 seconds of work. It's fast, it's furious, and it's your best set yet. 3, 2. Let's go, let's go. Front, back, Stick it. Come on. 20 seconds. 20 seconds of work, 10 seconds of rest. It's gonna go fast. Come on. Yes, you can. You got this. You got this. Give me all you got. Right here. Best finish yet. Best finish yet. Come on, come on. Nice hop back. Stick it. Final three, two, one. Nice work. Same thing. Other side. Last time. Best set yet. Yes. Best set yet. Come on. You're on in three, two. Let's go, let's go. Front, back, stick it. Front, back, stick it. Yes, you can. Right here. Last 20. Last time. You're gonna do it. Make it count. Up, back, side. Ten seconds. Halfway. Halfway. Yes. Stay with me. Come on. Bring the energy. Finish it. 5, 4, 3, 2, and 1. Nice work. Towel knee tucks. Step it or tuck it. Last move is circuit three. Bring it home. You're on it. Three, two, go. Man, that 10 seconds didn't even exist. This. Come on. 20 seconds of towel tucks. Choose a pace that you can stick with for 20 seconds of work. What's that pace for you today? Come on. Workouts on Monday look different than they do on Friday. Give your best five, four, three, two, and one. Circuit. Three out of here. One more circuit. You know what? This is the mother of all circuits because we're breaking down the burpee, folks. We're breaking down the burpee. The burpee is a fitness challenge often overlooked. Core exercise. You need to be able to squat, plank, and push up. First move is a walkout. Push up. 40 seconds of work, walk out to a high plank, Give me a push up, walk back in. That's where we go. 40 seconds starts. You ready for it? 3, 4, 2. Let's go. 40 seconds, walk out. Find the high plank. Give me a push up. Nice. Walk it in. Stand up, reach, walk out. You can always drop to the knees if you need to for the push up and then pop to the toes, okay? It's an option. There are options for everybody in this workout, but in order to truly do a real burpee, you got a squat, you got a push up, and you got a plank, okay? Whoo. Come on. Chest is on fire. Push ups require a lot of core engagement. Yes, they do. 10 seconds. Keep a nice long neck, nice neutral spine. There's a 2x4 from head to toe for 5, 4, 3, 2 and 1. Move number three. Hold the plank for three seconds. Hold the squat for three seconds. Explode up. Repeat. Okay, I'm going to walk you through it. Start holding a plank, holding each move for three seconds. Explode up on the squat, mimicking a burpee. You're on in three, two. Let's go. Hold the plank for three, two, one. Hop to squat. Hold. Squat for three, two. Ready? Explode. Explode up. Take it down and hold. Hold for three, two. Plant the hands. Step back. Hold the plank for three, two. Hop back to squats. Hold it here for three. You're gonna explode in two, one. Explode. Return. Hold for three, two. This is learning to control your power right here. Hold that plank for three, two. Hop back in. Hold that spot for three. Explode in two. Explode. Return. Hold for three, two. Nice work. Hop back. Hold that plank. Hold the plank for 5, 4, 3, 2 and 1. Recovery. Now we put it all together. You're doing a true burpee if you have that capacity. So it looks like this. Squat, plant, jump back, push up, up, Squat, stand. You can jump at the top if you want. I'm going to show you the modifier version first. You're on in three, two. Let's go. Modify squat, plant. Step back, hold. Don't do the push up if you can't step in. Stand up. Squat. Step back, step in. Alright, here we go. Intense. Squat. Plank. Push up. Up. Squat. Explode. Rebound. Set it down. Plank. Push up. These are slow, methodical burpees done the right way. We're not flopping around like fish. We're doing real burpees with core control right here. Whoo. Nice work, you guys. Real burpees with core control. Whoo. Five, four, three, two and one. That's tough stuff. Come on, you guys. You did it. You do it better. Two more rounds. Two more rounds. That's it. Buy in with me. Two more rounds. Yes, you can. 30 seconds. On 15 seconds of rest. Walk out. Push up. 30 seconds starts in 3, 2. Let's go. 3. 30 seconds. Walk out. Push up. Knees or toes. Walk in, stand up. Take it down. Walk out. Push up. Walk it back. Stand up. Nice work, you guys. Right here. Come on, come on. Yes, you can. 30 seconds of work, one rep at a time. One rep at a time. Elbows fall back towards my body right here. One rep at a time. You've got this. So strong. So strong. Finish. 5, 4, 3, 2, and 1. Whoo. Took everything I had to give you that last push up, right? Ready, plank. Hold three, squat. Hold. Three, explode. Out of the hole. Return and hold. Three seconds per move. Thirty seconds. Start with your plank in three, two. Hold, Plank. Hold for three, two, one. Squat for three, two. Explode. Up. Return. Hold for three. Three, two, one. Hop it. Hold. Three, two, one, squat. Three, two, explode. Here we go. Down. Hold for three, two. Ten seconds left. Three, two, one, squat. Three, two, explode. Return. Hold plank for three, two, one. Nice work. Put it together. Thirty seconds of the real good stuff. Real burpees. Thirty seconds. You with me? Come on, come on. So close to the finish line. So close. You're on in three, two. Let's go. Squat, plant. Push up. Up. Squat. Explode. Land in a soft squat. Back. Push up. Come on. This is the real stuff. This is the good stuff. It's like real chocolate versus baked chocolate, right? Come on. You got this. Whoo. Work for it slower. Sometimes it's harder than flopping around like a fish doing burpees. Come on. You got this. 5, 4, 3, 2. You're out. One more round. 20 seconds on 10 seconds off. Your best yet. This is it. This is everything. Whatever you got left in the tank, you bring it. I showed up to push you today. Finish strong. You are so strong. Let's go. Okay, 20 seconds on, 10 seconds off. Walk up, push up. You're on in three, two. Let's go. Walk it out. Give me the push up. 20 seconds. Yes, you can. 20 seconds. Yes, you can. Come on. Give me that. Walk out, push up. Finish strong, you guys. Finish strong. As strong as you are right here, that 20 seconds goes by really fast. You're already in the final. 5, 4, 3, 2. I'm gonna give you one more push up today. Yes, I am. Right. Hold plank for three, squat for three. Explode. You're there in three, two. Let's go. Find that plank. Hold for three, two, one. Squat for three, two, explode. Return. Hold for three, two, 1. Plank for three, two, 1. Squat for three, two. Explode. Return. Hold for three, 2. Hold the plank for three, two. You're out. This is it. 20 seconds of the best burpees of your entire life. Yes. Yes. Come on. You're on in three, two, go. Squat, plant. Push up. Whoo. Right here, explode. 20 seconds. Yes, you can. Right here. Do your best. Your personal best. Forget the rest. This is it. Bring it home. You got 5, 4, 3, 2, and 1. Holy bananas. That is 35 minutes. Of core conditioning. We really ate up our time. That went so fast. Let's go ahead. Take a big inhale up. Reach up nice and tall. Right wrist grabs left. Up and over side. Body stretch. Back to center. Switch it out. Up and over other side. Nice work, you guys. Back to center. Flap your wings. Oh, give me some little core rotations. Just a little rotation. Shake it out. Carrying a little extra weight or stress in your shoulders. Just shake it out. That was a tough workout. Really hard, really challenging. Some of the most advanced core workout I've done in a while. We're going to take it down to a kneeling position, toes tucked under. Nice little quad stretch, opening up the whole front side of our body. Plant one hand to the ground. Big quad stretch up and over. Press your hips towards me as you tilt back, opening up everything. The whole front side of the body. Nice return other side. Open it up. This should feel so stinking good. This is the one workout in this program I didn't leave time for. Five minutes of mobility at the end. I highly suggest you check out one of my 10 minute cooldowns or one of my foam rolling mobility workouts that we're adding to the channel. Okay. Thank you so much for sweating with me. This is part of our split strong 35 program. Split training specific muscle groups, using dumbbells at home. This was core conditioning. I encourage you to check out upper body, lower body and the other core conditioning workouts. You can find them all on this page. Thanks so much for sweating with me and have an awesome rest of your day.