Lindsey Bomgren leads a 7-minute standing ab circuit with a 15-lb dumbbell. Seven exercises, 40 seconds each with 20 seconds rest, no repeats. Includes choppers, swings, windmills, and presses, all standing to work your core and obliques without hitting the floor.
Chapters
Hi, I'm Lindsey Baumgren of Nourish Move Love. And this is your standing dumbbell ab workout, part of our ab challenge. Get the full challenge when you hit. Subscribe to my YouTube channel. All right, you guys. We are back with a all standing weighted ab workout. You just need one single dumbbell. We're using a 15 pound dumbbell. We have seven standing dumbbell ab exercises for you. No repeats. Let's knock it out. I'm joined by the amazing Rachel.
Hi.
She'll be offering modifications if you need them. Follow Rachel. We'll or follow me. Grab a dumbbell if you have one. And we are going to jump right into our seven exercises. You've got seven all standing ab exercises using one dumbbell. 40 seconds on 20 seconds of rest. You do each exercise once and you're done. You ready to do it?
Let's go.
Grab your weight. Grab your weight. We're going to jump in. You're going to start by holding your weight vertically just like this. It is a side to side chopper. So I'm going to chop right, center, chop left center, chop center, chop. Anti rotation. As that weight goes hip to hip, your hips stay square and stable to me. We go in three, two. Let's go. Chop right, center, chop left, center, chop. Nice. You're taking that weight right outside the opposite hip. While your hip bones are going to stay nice and stable to me. Anti rotation as that weight goes side to side. You got it. Nice strong core right here. Nice work, team. Move one, move one. Knock it out. Chop center, chop center. Soften in those knees. Think about spreading the floor apart underneath you to create a nice stable base with your feet. Ten more seconds here. Chop, center, chop. Final five. Nice. Four, three, two, one. Awesome job. Take a sacred stance. Right foot forward, left foot back. Holding the weight in your left hand, you are going to hinge. Swing the weight up to your shoulder, then drive your left knee up and hold for three seconds. We're going to challenge your balance and core stability. Right there. One, hinge, swing. Hold for three seconds. We go in three, two. Let's go. Hinge, swing. Drive your knee and hold. Hold for three, two, one. Set it down. Back to hinge, Hinge, swing. Drive your knee. Get it in line with your hip. Hold it here for 3, 2, 1. Other arm is out for counterbalance. Nice. Get the knee up in line with the hip and hold. Core is turned on. You got step back, swing, hinge, swing, drive and hold for 3, 2, 1. Challenging your balance and stability is really going to challenge your Core soft bend in that standing leg. Step back, hinge, swing. Final hold, final hold. It's 5, 4, 3, 2, and 1. Nice work. I'm going to go into a windmill. Keep the weight right here in your left hand. Turn your right toes out to the side. You're going to punch that weight overhead. Stack straight on top of the left shoulder, gliding the back of my right hand down my leg, cinching up through my side obliques. That's where we go. Okay, guys, three seconds. Glide it down in three, two. Let's go. Glide, glide, glide, glide, glide. And cinch up through these obliques right here. Hinge, hinge, hinge, hinge, hinge. Now cinch up through your side abs obliques. That dumbbell is going to stay stacked right on top of the that left shoulder the entire time as I go down. Eyes go up to the weight. Eyes on my dumbbell. Come back up. Nice work. Eyes on my dumbbell. Come back up. Cinch up through those side abs. Standing obliques right here. Classic windmill. Nice work, team. Awesome job. Ten more seconds here. You got it. Just gliding that right hand down that inner thigh. Right back up. Last five, Four, three, two, and you're out. Nice work. We're going to transfer the weight and go in that staggered stance the other way. Left foot forward, right toe back. Dumbbell, right hand hinge. Swing it up to the shoulder, drive the right knee up and hold for three seconds. Nice, strong, stable leg right here. Spread the toes apart. Get really stable. Soften in the knee. We go in three, two. Let's go. Hinge, swing, drive and hold. Hold for three, two, one. One. Step back, hinge, swing, drive and hold. Hold for three, two, one. Nice work. You're activating those low abs to pull that knee up and hold. Hold it here. Nice work. You're breathing through it. Nice, strong core. Step back, hinge, swing, drive and hold. Hold for three, two, one. You get a soft bend here. Soft bend in that standing leg. Nice work. Hips and glutes are working for you. Step back right here. Nice hinge, swing, drive and hold. Final five. Four, three, two, and one. Set it down. Windmill, other side. So left toes are going to point out away from me. Right hand is going to punch up overhead. Weight's going to go right on top of the right shoulder. Left hand is going to glide down my inner thigh, and I'm going to cinch up through my right obliques right here. Are you ready, Rach?
Let's go.
Let's do it. Punch that weight up. We go in three, two, Two. Let's go. Hinge, hinge, hinge. Light it back up. Nice work as you go for that hinge. Eyes go right up that dumbbell. Nice, strong shoulder. Nice, strong arm. Nice. Really squeeze up through those side obliques. Nice work. Hinge, hinge, hinge, cinch and squeeze. Awesome job, team. Hinge, hinge, hinge, cinch and squeeze. You are crushing it. Nice work, guys. Seven moves. You only do it each once. Awesome job. You're on move. Five of seven. Absolutely crushing it. Almost there. Here we go. Ten more seconds in the windmill. Ten more seconds in the windmill. You got it. Finish strong. Last five, four, three. Let's all do one more and you are out. Nice work. Now you're gonna hold each head of the dumbbell. I'm gonna go for a dumbbell halo. Taking the weight around my head, challenging my shoulder mobility. Opposite hip, around the head, around opposite hip. Rachel has a modification. If you have a limited range of motion with your shoulder, follow along with her. Dumbbell halo. Dumbbell at the left hip, over to the right. In three, two. Let's go. Up and over to the right. Around the head, back down. Another anti rotation core movement. As you're transferring that weight up and around your head, you're keeping your hips and your core nice and stable. Soft bend in that knee. Nice work. Soft bend in your knees. Big challenge here to strengthen the shoulders and the core mobility on the shoulders. Core strength. Nice work. Team move. Six of seven. You're almost there. Keep it up, Keep it up. Nice work. Finish strong. Finish strong. 10 more seconds in the Dumbbell Halo. 10 more seconds here. Nice. Can you get that full rep, that full range of motion here for 5, 4, 3, 2 and 1. Awesome job. You're going to keep holding the weight like this. You're going to press out at a 45 degree angle and crunch. Press out at a 45 degree angle and crunch. Opposite knee to elbow. Standing crunches with a 45 degree press out. Pressing the weight away from the body engages the core. Are you ready?
Super functional. I love it.
Final move. Let's go. Three, two, let's go. Push out, crunch. Push out and crunch. Nice work. Take the weight away from the body, across the body, away from the body, across the body. Functional core training. Off the floor. All standing, no repeats. Almost done. Team. Finish strong.
I feel like this is one of the workouts. If you just looked at the preview, you're like ab moves. I don't see any like crunches on your back. You know, how's this an ab workout? And then you do it and you're like, oh, I feel every muscle in.
My core and so functional. You know, I was talking about a pelvic floor. Physical therapist. You're almost there. 5, 4, 3, 2, 1. And she was like, kegels just isolate. But they don't actually work the muscles we want to work. When you do a full bit full body movement, you're actually activating the muscles you want to work. So that's what we're here for. Set the weight down. You crush it.
Way to go.
Way to go. Rach, I hope you love this ab challenge. We'll see you back on the mat for another workout soon. I hope you loved that standing ab workout. If so, hit subscribe to my YouTube channel. I've queued up the next workout in the challenge here or find the entire ab challenge in this playlist right here. Have a great day.
