Workout 1

Core Sweats is a 9-session core and cardio training program designed to burn fat, build strength and leave you drenched in sweat. Each workout combines functional movements, bodyweight drills, and dumbbell strength exercises in high-intensity formats.Whether you’re training at home or on the go, all you need is one set of dumbbells—and your determination. The program is fully scalable, so you can adjust the intensity to suit your fitness level.Expect real results: a stronger, leaner core, improved endurance, reduced body fat, and a more defined physique. Core Sweats will challenge your body and transform the way you move, look, and feel.

Exercises in This Workout

1. 1

   Warm-up: World's Greatest Stretch

   2 minlow

   hipship flexors
2. 2

   Warm-up: Cat-Cow

   39slow

   spinelower back
3. 3

   Warm-up: Knee Wipers

   22slow

   corelower back
4. 4

   Mountain Climbers (Round 1)

   18shigh

   coreshoulders
5. 5

   Rest

   22slow

   full body
6. 6

   Bicycle Crunches (Round 1)

   32smedium

   core
7. 7

   Rest

   14slow

   full body
8. 8

   Double Squats (Round 1)

   28smedium

   glutesquads
9. 9

   Rest

   15slow

   full body
10. 10

    High Plank Shoulder Taps (Round 1)

    31smedium

    coreshoulders
11. 11

    Rest

    16slow

    full body
12. 12

    High Knees (Round 1)

    30shigh

    legscardio
13. 13

    Rest

    29slow

    full body
14. 14

    Mountain Climbers (Round 2)

    32shigh

    coreshoulders
15. 15

    Rest

    15slow

    full body
16. 16

    Bicycle Crunches (Round 2)

    31smedium

    core
17. 17

    Rest

    13slow

    full body
18. 18

    Double Squats (Round 2)

    32smedium

    glutesquads
19. 19

    Rest

    16slow

    full body
20. 20

    Plank Jacks with Shoulder Taps (Round 2)

    30shigh

    coreshoulders
21. 21

    Rest

    15slow

    full body
22. 22

    High Knees (Round 2)

    28shigh

    legscardio
23. 23

    Rest

    31slow

    full body
24. 24

    Mountain Climbers (Round 3)

    29shigh

    coreshoulders
25. 25

    Rest

    14slow

    full body
26. 26

    Bicycle Crunches (Round 3)

    31smedium

    core
27. 27

    Rest

    16slow

    full body
28. 28

    Double Squat with Jump (Round 3)

    33shigh

    glutesquads
29. 29

    Rest

    12slow

    full body
30. 30

    Plank Jacks / Shoulder Taps (Round 3)

    32shigh

    coreshoulders
31. 31

    Rest

    12slow

    full body
32. 32

    High Knees (Round 3)

    29shigh

    legscardio
33. 33

    Rest

    2 minlow

    full body
34. 34

    Finisher: Burpees

    59shigh

    full bodycardio
35. 35

    Rest

    18slow

    full body
36. 36

    Finisher: Side Plank (Right)

    28smedium

    coreshoulders
37. 37

    Rest

    7slow

    full body
38. 38

    Finisher: Side Plank (Left)

    33smedium

    coreshoulders
39. 39

    Rest

    14slow

    full body
40. 40

    Cool Down: Knee Hugs

    22slow

    lower backhips
41. 41

    Cool Down: Cobra Stretch

    15slow

    corelower back
42. 42

    Cool Down: Child's Pose

    12slow

    lower backshoulders
43. 43

    Cool Down: Forward Fold

    12slow

    hamstringslower back
44. 44

    Cool Down: Overhead Stretch

    10slow

    shoulderschest

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Frequently Asked Questions