Workout 5

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

   Split Lunge Stretch

   24slow

   hipship flexors
2. 2

   Frog Pose

   19slow

   hipsinner thighs
3. 3

   Calf Walks

   12slow

   calvesankles
4. 4

   Bodyweight Squats

   30slow

   glutesquads
5. 5

   Reverse Lunge with Twist

   38slow

   legsspine
6. 6

   Rest

   41slow
7. 7

   Renegade Row (Round 1)

   43smedium

   upper backcore
8. 8

   Rest

   17slow
9. 9

   Dumbbell Deadlift (Round 1)

   41smedium

   hamstringsglutes
10. 10

    Rest

    19slow
11. 11

    Overhead March (Round 1)

    40smedium

    shoulderscore
12. 12

    Rest

    22slow
13. 13

    Russian Twist (Round 1)

    39smedium

    coreobliques
14. 14

    Rest

    19slow
15. 15

    Alternating Bird Dog (Round 1)

    42slow

    coreglutes
16. 16

    Rest

    20slow
17. 17

    Renegade Row (Round 2)

    39smedium

    upper backcore
18. 18

    Rest

    21slow
19. 19

    Dumbbell Deadlift (Round 2)

    39smedium

    hamstringsglutes
20. 20

    Rest

    19slow
21. 21

    Overhead March (Round 2)

    39smedium

    shoulderscore
22. 22

    Rest

    23slow
23. 23

    Russian Twist (Round 2)

    39smedium

    coreobliques
24. 24

    Rest

    16slow
25. 25

    Alternating Bird Dog (Round 2)

    44slow

    coreglutes
26. 26

    Rest

    21slow
27. 27

    Renegade Row (Round 3)

    40smedium

    upper backcore
28. 28

    Rest

    16slow
29. 29

    Dumbbell Deadlift (Round 3)

    43smedium

    hamstringsglutes
30. 30

    Rest

    18slow
31. 31

    Overhead March (Round 3)

    39smedium

    shoulderscore
32. 32

    Rest

    21slow
33. 33

    Russian Twist (Round 3)

    42smedium

    coreobliques
34. 34

    Rest

    19slow
35. 35

    Alternating Bird Dog (Round 3)

    40slow

    coreglutes
36. 36

    Rest

    2 minlow
37. 37

    Core Ladder: Leg Raises & Heel Taps

    5 minhigh

    corehip flexors
38. 38

    Rest

    9slow
39. 39

    Cobra Stretch

    14slow

    lower backcore
40. 40

    Split Lunge with Twist

    19slow

    hipsspine
41. 41

    Downward Dog

    13slow

    hamstringscalves

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Frequently Asked Questions