Workout 2

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

   Dynamic Split Lunge Stretch

   2 minlow

   hipshamstrings
2. 2

   Frog Pose

   22slow

   hipsinner thighs
3. 3

   Forward Fold with Calf Walk

   18slow

   hamstringscalves
4. 4

   Reverse Lunges

   56smedium

   glutesquads
5. 5

   Rest

   25slow
6. 6

   Dumbbell Russian Twist (Round 1)

   39smedium

   coreobliques
7. 7

   Rest

   16slow
8. 8

   Dumbbell Thrusters (Round 1)

   40shigh

   quadsglutes
9. 9

   Rest

   14slow
10. 10

    Dumbbell L-Sit Press (Round 1)

    40smedium

    coreshoulders
11. 11

    Rest

    14slow
12. 12

    Single Arm Snatch (Round 1)

    42shigh

    full bodyshoulders
13. 13

    Rest

    12slow
14. 14

    V-Sits (Round 1)

    39smedium

    core
15. 15

    Rest

    30slow
16. 16

    Dumbbell Russian Twist (Round 2)

    42smedium

    coreobliques
17. 17

    Rest

    14slow
18. 18

    Dumbbell Thrusters (Round 2)

    41shigh

    quadsglutes
19. 19

    Rest

    16slow
20. 20

    Dumbbell L-Sit Press (Round 2)

    37smedium

    coreshoulders
21. 21

    Rest

    19slow
22. 22

    Single Arm Snatch (Round 2)

    42shigh

    full bodyshoulders
23. 23

    Rest

    16slow
24. 24

    V-Sits (Round 2)

    38smedium

    core
25. 25

    Rest

    27slow
26. 26

    Dumbbell Russian Twist (Round 3)

    38smedium

    coreobliques
27. 27

    Rest

    16slow
28. 28

    Dumbbell Thrusters (Round 3)

    45shigh

    quadsglutes
29. 29

    Rest

    14slow
30. 30

    Dumbbell L-Sit Press (Round 3)

    38smedium

    coreshoulders
31. 31

    Rest

    16slow
32. 32

    Single Arm Snatch (Round 3)

    38shigh

    full bodyshoulders
33. 33

    Rest

    14slow
34. 34

    V-Sits (Round 3)

    42smedium

    core
35. 35

    Rest

    32slow
36. 36

    Dumbbell Russian Twist (Round 4)

    37smedium

    coreobliques
37. 37

    Rest

    15slow
38. 38

    Dumbbell Thrusters (Round 4)

    42shigh

    quadsglutes
39. 39

    Rest

    13slow
40. 40

    Dumbbell L-Sit Press (Round 4)

    42smedium

    coreshoulders
41. 41

    Rest

    16slow
42. 42

    Single Arm Snatch (Round 4)

    41shigh

    full bodyshoulders
43. 43

    Rest

    12slow
44. 44

    V-Sits (Round 4)

    37smedium

    core
45. 45

    Rest

    34slow
46. 46

    Jumping Jacks (Finisher Round 1)

    58shigh

    full bodycalves
47. 47

    Rest

    6slow
48. 48

    Plank (Finisher Round 1)

    30shigh

    coreshoulders
49. 49

    Rest

    3slow
50. 50

    Jumping Jacks (Finisher Round 2)

    2 minhigh

    full bodycalves
51. 51

    Rest

    4slow
52. 52

    Plank (Finisher Round 2)

    34shigh

    coreshoulders
53. 53

    Rest

    7slow
54. 54

    Cobra Stretch

    25slow

    corelower back
55. 55

    Child's Pose

    9slow

    lower backhips
56. 56

    Forward Fold / Calf Stretch

    17slow

    hamstringscalves

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Frequently Asked Questions