Workout 4

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: Cobra Stretch

   11slow

   corespine
2. 2

   Warm-up: Cat-Cows

   42slow

   spinecore
3. 3

   Warm-up: Thread the Needle

   20slow

   shouldersupper back
4. 4

   Warm-up: Split Lunge / Hip Opener

   53slow

   hipship flexors
5. 5

   Imaginary Jump Rope

   45smedium

   calvesfull body
6. 6

   Butt Kicks

   40smedium

   hamstringsquads
7. 7

   Walkouts

   52smedium

   shoulderscore
8. 8

   Squat Jumps (Round 1)

   20shigh

   quadsglutes
9. 9

   V-Sits (Round 1)

   8smedium

   corehip flexors
10. 10

    Squat Jumps (Round 2)

    18shigh

    quadsglutes
11. 11

    V-Sits (Round 2)

    11smedium

    corehip flexors
12. 12

    Squat Jumps (Round 3)

    19shigh

    quadsglutes
13. 13

    V-Sits (Round 3)

    7smedium

    corehip flexors
14. 14

    Squat Jumps (Round 4)

    24shigh

    quadsglutes
15. 15

    V-Sits (Round 4)

    9smedium

    corehip flexors
16. 16

    Squat Jumps (Round 5)

    20shigh

    quadsglutes
17. 17

    V-Sits (Round 5)

    13smedium

    corehip flexors
18. 18

    Squat Jumps (Round 6)

    17shigh

    quadsglutes
19. 19

    V-Sits (Round 6)

    13smedium

    corehip flexors
20. 20

    Squat Jumps (Round 7)

    18shigh

    quadsglutes
21. 21

    V-Sits (Round 7)

    8smedium

    corehip flexors
22. 22

    Squat Jumps (Round 8)

    24shigh

    quadsglutes
23. 23

    Rest

    54slow

    full body
24. 24

    Jumping Jacks (Round 1)

    19shigh

    full bodycalves
25. 25

    Standing Oblique Crunch (Round 1)

    9smedium

    coreobliques
26. 26

    Jumping Jacks (Round 2)

    20shigh

    full bodycalves
27. 27

    Standing Oblique Crunch (Round 2)

    11smedium

    coreobliques
28. 28

    Jumping Jacks (Round 3)

    17shigh

    full bodycalves
29. 29

    Standing Oblique Crunch (Round 3)

    12smedium

    coreobliques
30. 30

    Jumping Jacks (Round 4)

    18shigh

    full bodycalves
31. 31

    Standing Oblique Crunch (Round 4)

    14smedium

    coreobliques
32. 32

    Jumping Jacks (Round 5)

    16shigh

    full bodycalves
33. 33

    Standing Oblique Crunch (Round 5)

    14smedium

    coreobliques
34. 34

    Jumping Jacks (Round 6)

    19shigh

    full bodycalves
35. 35

    Standing Oblique Crunch (Round 6)

    17smedium

    coreobliques
36. 36

    Jumping Jacks (Round 7)

    14shigh

    full bodycalves
37. 37

    Standing Oblique Crunch (Round 7)

    15smedium

    coreobliques
38. 38

    Jumping Jacks (Round 8)

    21shigh

    full bodycalves
39. 39

    Standing Oblique Crunch (Round 8)

    5smedium

    coreobliques
40. 40

    Rest

    20slow

    full body
41. 41

    Plank Hold (Round 1)

    20smedium

    coreshoulders
42. 42

    Spider Crawls (Round 1)

    32shigh

    coreobliques
43. 43

    Rest

    24slow

    full body
44. 44

    Plank Hold (Round 2)

    18smedium

    coreshoulders
45. 45

    Spider Crawls (Round 2)

    32shigh

    coreobliques
46. 46

    Rest

    18slow

    full body
47. 47

    Cool-down: Cobra Stretch

    16slow

    corespine
48. 48

    Cool-down: Child's Pose

    17slow

    lower backspine
49. 49

    Cool-down: Lying Spinal Twist

    31slow

    spinelower back
50. 50

    Cool-down: Knee Hugs

    7slow

    lower backhips
51. 51

    Cool-down: Standing Side Stretch

    11slow

    obliquesspine

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Frequently Asked Questions