Workout 7

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

   Cobra Stretch

   24slow

   spinelower back
2. 2

   Hip Flexor & Hamstring Stretch

   49slow

   hipship flexors
3. 3

   Frog Pose

   24slow

   hipsinner thighs
4. 4

   Side Reach / Lat Stretch

   10slow

   upper backshoulders
5. 5

   Rest

   12slow
6. 6

   Bodyweight Squats

   23smedium

   glutesquads
7. 7

   Rest

   29slow
8. 8

   Dumbbell Windmill (Round 1)

   47smedium

   coreshoulders
9. 9

   Rest

   16slow
10. 10

    Weighted L-Sit / Sit-Up (Round 1)

    46smedium

    coreshoulders
11. 11

    Rest

    17slow
12. 12

    Reverse Lunge with Twist (Round 1)

    43smedium

    quadsglutes
13. 13

    Rest

    15slow
14. 14

    Toe Reaches (Round 1)

    45smedium

    core
15. 15

    Rest

    14slow
16. 16

    Dumbbell Windmill (Round 2)

    48smedium

    coreshoulders
17. 17

    Rest

    14slow
18. 18

    Weighted L-Sit / Sit-Up (Round 2)

    45smedium

    coreshoulders
19. 19

    Rest

    14slow
20. 20

    Reverse Lunge with Twist (Round 2)

    49smedium

    quadsglutes
21. 21

    Rest

    13slow
22. 22

    Toe Reaches (Round 2)

    45smedium

    core
23. 23

    Rest

    14slow
24. 24

    Dumbbell Windmill (Round 3)

    45smedium

    coreshoulders
25. 25

    Rest

    13slow
26. 26

    Weighted L-Sit / Sit-Up (Round 3)

    46smedium

    coreshoulders
27. 27

    Rest

    15slow
28. 28

    Reverse Lunge with Twist (Round 3)

    46smedium

    quadsglutes
29. 29

    Rest

    15slow
30. 30

    Toe Reaches (Round 3)

    45smedium

    core
31. 31

    Rest

    30slow
32. 32

    Plank (Finisher Round 1)

    29shigh

    coreshoulders
33. 33

    Rest

    4slow
34. 34

    Weighted Pulse Squats (Finisher Round 1)

    34shigh

    quadsglutes
35. 35

    Rest

    22slow
36. 36

    Dumbbell Swings (Finisher Round 1)

    28shigh

    gluteshamstrings
37. 37

    Rest

    8slow
38. 38

    Plank (Finisher Round 2)

    33shigh

    coreshoulders
39. 39

    Rest

    6slow
40. 40

    Weighted Pulse Squats (Finisher Round 2)

    34shigh

    quadsglutes
41. 41

    Rest

    3slow
42. 42

    Dumbbell Swings (Finisher Round 2)

    38shigh

    gluteshamstrings
43. 43

    Rest

    12slow
44. 44

    Lying Spinal Twist

    33slow

    lower backspine
45. 45

    Figure 4 Stretch

    33slow

    gluteships
46. 46

    Downward Dog to Calf Walk

    32slow

    calveshamstrings

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Frequently Asked Questions