15 Min STANDING ABS WORKOUT | Arms + Core with Dumbbells
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- čas přidán 1. 09. 2020
- We will be hitting our entire core in this 15 minute standing abs workout with dumbbells. Alongside the abs and core, the shoulders, arms, chest and back are involved so turning this into a great upper body workout too!
Where else better go gain core training inspiration from than boxing! Boxers need to have a very strong core and obliques to resist and absorb impact and injury.
I personally find I have gain a lot of core strength and strength of my obliques due to core stabilisation whilst my arms etc are moving and I am trying to resist movement in the core. Many of the moves involve trying to actually not move your core thus strengthening it... harder than it looks!
We will be supersetting each of the following exercises with alternating punches for the entire duration to increase the intensity.
The timer will be on for 20 seconds. Basically you perform each other following for 20 seconds, straight into those alternating punches for 20 seconds then rest for 20 seconds before moving onto the next exercise.
SINGLE PUNCH
SINGLE PUNCH (opposite side)
WINDMILL
WINDMILL (opposite side)
ROTATION TO LOWER
ROTATION TO LOWER (opposite side)
DUMBBELLS CLOSE ROTATION
DUMBBELLS AWAY ROTATION
FIGURE 8 (core static)
PARTIAL RAISE TO PARALLEL
PIVOT PUNCH
PIVOT PUNCH (opposite side)
STATIC CORE WOODCHOPPER
STATIC CORE WOODCHOPPER
UPPER CUTS
I would just like to cover afew key points in this workout to help you gain the most out of this ab workout:
Perform with a lighter weight. The dumbbells I am using are 4kg each (approx 8.8lbs each)
Ensure you keep core tight throughout. This is so important to prevent any lower back strain.
If you feel any strain in lower back, drop the weights immediately. If new to this training, perform with no weights.
Some of the movements involve core stabilisation so this means you are trying to tighten your core to resist any movement from it whilst your arms are moving.
Please ensure you spend at least 5 minutes warming up prior to beginning this workout.
I hope you all feel this endurance on the arms and your core really having to tighten and resist many of these movements!
Cx
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases - Sport
Well, Caroline! Blow every other standing abs/arms/core workout away. Love the compound blend... efficiency at its best. Pure brilliance. Absolutely loved this. Thank you.
Lovely comment, Jody...I agree!!
Same here love all her workouts...great explanation on everything done x
The
Ditto on that!!
@@kathihunter8452 t
I'm 63 and starting to date after being a widow for 7 years! Thank you for being here young lady and for giving me a chance to work out at home in privacy! I just love your smile and encouragement.
Thank you for the inspiration! May God bless you 🙏
So glad u r taking that step forward! Literally and figuratively! 💪🏽
I'm 60 R A and I find Caroline to be just a beautiful spirit to move through this process with. Best to you sister~
Bless you too!
arrasou!!
Me, realizing I just finished a set that she couldnt: XD
Me, 2 seconds later realizing that her wheights are three time as heavy: o-o
🤣🤣🤣🤣🤷🏽♀️🤷🏽♀️🤷🏽♀️
Lol I was like I'm pretty sure I'm doing something wrong but then after reading your comment I'm wheezing 🤣
🤣🤣 literally same
me too HAHAHAHAH
hahaha me using 1lb dumbbell each lol
I am 68 years of age and from the other side of the world. I discovered your workouts and have been doing many of your workouts ( legs, abs, shoulders, etc) Of course with lighter weights. It helps strengthen every part of my body and keeps me out of the hospitals. Your workouts keep me physically and mentally fit. Your smile, encouragement and realistic goals empowers me to take charge of my well being. Thank you.😊
That's so good! Keep going! 😊
This is so good for people with back problems and can’t lay on the floor
Thats the problem I have with my lower back its hurt when I do ab exercises on the floor
OH MY GOD YES THANK YOU
And for those of us working out a knee problem, also,tHis standing workout is fabulous. Thank you, Caroline.
I LOVE that you show that you're not able to finish some sets. Very real and very refreshing, yet rarely seen on YT! I also love that you use some solid weights, nothing crazy heavy but no 2 or 3-pounders.
That’s why I love this video so much!
that’s why i love her 😭
Me yoo
Caroline, Having Multiple Sclerosis limits my ability to do typical strength training. Your workouts are exactly what I and the MS followers of my channel can do. Any workout you do in 10 minutes that is entirely seated, on a mat, or standing is a blessing for we with limited mobility. Thank you and behalf of my community and the people I serve! You are beautiful.
Love your stuff! My husband & I are 68 & 73. We walk several miles a day & do 3.5 minute planks daily, & have been doing CZcams videos with weights for a year. Just discovered you not long ago & wow! You’re taking us to the next level! We’re not up to the weights you’re using yet but we’re moving up. Thank you so much!!!
Wow! Wish my parents would do that too! All the best for you!
You are just so inspiring! Wish you a continued pursuit and good health, spirit, mind and heart! 😀💪
I don’t think I’ve ever thoroughly enjoyed a workout more than this one!!
[Edit:]
✅4/2/24
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✅4/26 - Here after Heat D11 (shoulders and tri). 😀
✅1/11 - Here after EPIC II day 7. My shoulders are hammered now. 🔥 Thank you!!
✅9/2 - My husband is getting jealous that I rather spend time with Caroline than him. 😂 Caroline, this was awesome! You're after my heart. I love any boxing/kickboxing inspired workout! 💯
R u Asian girl.
Thyiff tell your husband instead of getting jealous he should just join in on the workout, he just might like it :)
Freedom S I actually found Caroline’s channel suited for my husband’s style of work outs. Then, I joined him as a loyal Caroline’s workout enthusiast a month later. 😂😂😂 She’s a rockstar in our house!
@@thyiff2219 she certainly is. I like her style and I love her workouts
A big thanks to you , I've been doing this workout till now and from 74kg to 65kg now ❤️
I love her so much! The video finishes so quickly!! Painlessly!!! She doesn't talk but just smiles. That's the youtuber I needed. Thank-you!
Love how you target every inch of our bodies in your workouts, give this woman a bells,she is amazing ❤️♥️💪
Yes!!!!
Yesssss!
Love this Caroline. I have diastasis recti and cannot do traditional ab workouts with crunches,planks etc. This was perfect for me. Thank you. You are incredibly underrated on CZcams. Wishing you continued success!
Thank you Katy and well done!!💓💓💓💓💓💓💓💓💓
I absolutely ♥️ ur workouts! Your teaching style, visible timer, next move demo in upper corner, no talking, high-energy music make ur vids so much better than the majority! Thank u!
As a single mother I am grateful for taking small steps to push forward and staying on track with the workout. Thank you 🙏❤
Another one done! 💃🏽💃🏽💃🏽 I actually used two 8lbs dumbbells all through. I am getting stronger, Caroline! 💪🏽💪🏽💪🏽
Thank you so much for giving us the best workouts on the internet, FREE! 💕
Excellent Tolu!!!💓💓💓💓
Exactly! @Tolu Agbato because that's really wonderful for me since losing our home and only able to afford to live in a cheap motel right now, these workouts allow me to keep stress away and keep myself healthy and active for my two children! I do a different workout of hers every day, except on Sunday because that's my active rest day for yoga!🙃🥰 I'm glad they are free!😘 Heck it's hard enough to afford food and other necessities for myself because I'll never let my children go without, but it's okay if I do. So I'm glad these workouts are free!🤗👏🏼👏🏼👏🏼
(Note: after I sterilized the entire room from top to bottom including the bathroom with Clorox and having our own bedding and mattress pads! I have to have cleanliness!🤷🏽♀️😊)
Hello there, I am happy the workouts are helping to provide a release for you at moment. I wish you all the best not just with your training. Cx
@@flowersfam3462 wow, I am so glad you have these great free workouts as a form of stress release, but I also truly wish you all the best and hope things improve for you and your family. 🙏🏽❤
@@tolulola7680 Thank you so much. It means a lot.😊🌺
Everyone who is looking at comments first ... You are in for another brilliant treat.
🤩🤩🤩🤩thrilled you like this one Jody!! Really does make your core tighten soooo much!! Cx
I'm 42 and been stationary for far too long, felt like I was slowly wasting away. After a good friend of mine passed away from a heart attack I feel compelled to live. "Rage, rage against the dying light!" I refuse to die this young. Truly enjoy these sessions and look forward to tomorrow's set. Thank you Caroline!
I am 45 and my goal this year is to be STRONGER & make my body WORK for me, and not against me. Eating clean 3 days a week , no dairy , no sugar or alternatives …whole 30 approach , 2 days of what I enjoy …2 days of a moderate mix … and it turns into my own carb cycling program and shocks the metabolism , bc I’m an endomorph. Finally learning my body. Man it took forever . Thank you Caroline .. goals ❤
I absolutely loved this. My son who is 5 came and joined me for this😇.. He followed your Qs to the beat.. And when the 20 sec rest comes he throws down his weights and give out this exhale😂
Thank you that was fun, short and sweet!
😆😆😆😆brilliant!! Well done to both of you! 👊🏼💓
Love this option SO much while I’m healing my diastases recti!
✨✨Humble Request: could you do more standing ab videos and/or one specifically for those of us healing with DR?
So thankful for you!
I keep coming back to this workout because I love it so much! I find that when you're standing, you really have to control the moves and focus on those abs! Even though it's one of Caroline's earlier ones, it is still intense! I can't believe how worn out my arms are too by the end of it! I highly recommend this one everyone!
Honestly, thank you so much for leaving in clips of you pausing and resting during this! Made me feel so much better about my own need to take mini breaks
Just did your arms and legs now, was just going to looks for an abs workout and whala, here it is.. 🙏🏻 THANK YOU! ♥️♥️♥️
This is my favourite morning workout when I'm not feeling like working out, I can adjust the weights I'm using through the workout, and I always end up doing better than my morning negativity thought I would. Great boost to start my day 💪
Another go to when I’m short on time. Love this workout and have done it many times ❤
I love how I can really feel my core engaged with the workouts! Simple, easy and effective. I can't wait to do another workout tomorrow.
My favorite ways to work core standing!! 😍Can’t wait to do this one, hopefully soon! Not feeling so hot today. 😔
Amazing and very different kind of workout!! Definitely going to give it a try!! Thank you very much Caroline for sharing this awesome workout👍👍👍
This was very tough in a great way! I used 7.5 lbs for the alternating punches and added weight for the different exercises. Needless to say, my shoulders are dead! Loved this workout and am so glad to getting back in the swing of things!
This workout is just what I needed. I've been trying so many other---this is it! Thank you!
Already finished my workout for today... Will do this tmrw! Looking forward to it!
Thanks Caroline! 😘🤗
Yes, this is what I've been waiting for. Thank you for all your wonderful workouts. I am finally enjoying getting up in the morning to workout.
I’ve been searching for new routines with my 5’s and this one has quickly become a favorite. My back, shoulders, arms, and core are screaming at me, but that’s the goal baby! Definitely following for more.
LOVE standing abs!! IT really makes you concentrate on bracing and keeping that core stable!
You've made working out during lockdown so effective! THIS IS ONE OF MY FAVORITE WORKOUTS! Thanks Caroline!
I have never been so in love with a workout routine like this one. I loved everything about this video. Obrigada linda!
I really liked this workout. It was quick, effective and to the point. The most endearing thing about you Caroline is the fact that you stopped a few times, took a breath and then picked up again when you were ready. You let your viewers know that we are all human and that the most important part of working out is that we all give it our best. I am now your newest subscriber!
This is a fantastic 15 mins standing ab workout that I will be using as I rebuild the strength of my abs after having not been keeping up with working out for too long.
Yes!!! Core+arms workouts are my favorite. I really love compound movements so you can get the most bang for your buck/movement. Love this. Thank you so much, Caroline!!!
Way to go!! Well done!! 👊🏼👊🏼💓
I just did this workout and I have to comment because it was great! I am a very plus size woman (over 300lbs) and exercising is challenging and sometimes discouraging because I am out of shape but this workout was fantastic and can be executed successfully at any fitness level! Wow I feel so proud of myself and so motivated, I will be doing your 8mins lower abs workout before bed. I love that the routine is interesting, by frequently switching up the exercises and only repeats one move!!! Not boring or overly repetitive so you had my full attention and participation right to the end. Thanks for posting and God bless! 🙏🙌🏾😘
Just found this workout and love it! Love combining two body parts in one! Efficiency at its best!
Loved this workout. I felt my muscles working the entire time and was sweating like a pig by the end of it. I didn't get bored or lose motivation, it was also nice to see you struggle/take breaks during the video. It made you feel more relatable and gave me a bit more confidence lol.
I love your workouts! They're simple in that they're easy to follow but they're effective!
Thanks Caroline. You have started to make a difference to the way I look and feel. You have such a great way of getting me involved so that I believe I can achieve results. 😃
Doing your Iron series for 2nd time and found that my abs needed more attention. This was a phenomenal standing abs workout with punches! Thank you, Caroline!
This is probably my all time favourite workout! Thank you so much Caroline! You are such an inspiration.
thank you thank you thank you. I did on my 30 min lunch break. I been on a weight loss mission. I will get their with help.
This was absolutely amazing. I felted it so good in my abs. I will do this more often. I enjoyed it very much 😍
words can not express how much I love you. Thank you so much Caroline.
This is possibly the MOST FUN workout I've ever done. 15 minutes flew by so dang quickly.
I did this with 3kg×2 dumbbells.
Thanks CG! ❤
I loved this one. I did it yesterday and my abs feel sore today :) Could you another standing ab workout with dumbbells AND ankle weights?
Gosh, I love your workouts! I just discovered them, and I love the lack of talking and the timer and 20-second breaks. Thank you!
Injured leg and I’m so grateful for so many of your workouts as I can still do them and stay relatively fit. Thank you thank you for the high quality workouts.
Loved this one!! I regularly do the Epic program but sometimes get discouraged during the abs portions of the workouts because they are mostly on the floor and due to scoliosis, my back doesn’t tolerate most of those movements. It was such a boost to actually be able to do an entire abs workout. Thank you!!
That was great! I am recovering from illness so these 15 minute workouts are perfect for me now. Thank you so much for the videos!🙏🏻❤
Perfect!!!! I struggle to perform abdominal exercises on the floor since hysterectomy 4 years ago, always painful. Thank you!!!
Caroline! I've been doing your workouts since February 3, 2021. Every other day and sometimes every day alternating upper and lower body. I am feeling fabulous. I'm doing a life-changing identity transformation. It includes committing to being physically strong and fit. I was a workout nut to the point of obsession in the 80's and early 90's. I've dabbled in staying fit all my life and now I'm on a mission to create transformational change.
Thank you for being such a joy to have on this journey! Sending you love to where ever you are and whatever your doing at this moment. Kathi, Kansas City, Missouri
My FAVORITE abs video of all-time! I never get tired of it. Thank you so much Caroline! ❤😅💪🏼
Day after I feel every muscle I normally feel after an Abs cable workout, so this is such a great alternative. Loved it!
Excellent to hear!! Well done!! 👊🏼👊🏼💓
Awesome.... I am ready to include this in my daily workout.
Love this routine. I could actually feel it in my core. Thank you.
For the past 4 years THIS is the ab workout I KEEP coming back to!! Most effective one I’ve ever come across. Caroline, God bless!!
Thank you!!Absolutely amazing!! So generous!!!
Well that was something NEW standing to work the core.
I used 5kg, that boxing really kills the arms, shoulders and back and keeping the ABs tight is difficult enough. Only when I finished did I really feel the core burning and realised the workout the ABs had. Love learning new things, never a dull moment with ya Caroline, Amazing Again 👏
Way to go Anthony!! Yes definitely forces that core to tighten so much and resist movement!!
And who doesn’t love abit of upper cuts eh!! 😉🔥🔥🔥👊🏼
I am so blessed to have found you when I did. You and your amazing workouts are literally changing/saving my life. I lost my 21 year old son recently, and was looking for way to take care of myself, manage my grief, and improve my health. Since starting your videos (I’ve done all but the advanced - so far!), I’ve lost 8 pounds, & gone down 2 sizes to a 6! And… my outlook on life is so much better and stronger. Nothing can bring my boy back, but I know he would be proud of me. Thank you for your positivity, accessibility and professionalism.
Thank you for an effective and efficiently planned series of workouts; youtube is a great place to find...just about anything, including things you hope never to see again, but your videos cut through the homogeneous wilderness of static. Cheers.
This is so cool,just about to get started!perfect!💙💙💙
Really liked the pacing on this one.
I was in a car accident a few years back and needed a lot of physiotherapy to maintain muscle function on my left upper body because of spinal nerve damage. This workout has done some amazing things for my recovery. This workout is really really good if you have unstable or weak shoulders. I’ve regained significant motor function in my left arm doing this workout with some modifications twice a week for three months. I’m even upping my weights and don’t need breaks anymore! Thank you for uploading these.
I love this lady's workouts I love the fact that there isn't a bunch of talking because I can't focus with talking,and the little mini preview before each change amazing love her
so colour co ordinated I love it!! makes me want to do another workout :)
I cannot wait already.
Caroline thank you, your workouts are the only one that gets me results, no shade to other exercise channels. You have videos that are slow paced which I love, and I hate getting on the floor for any exercise because I have cats and they love laying on my mat and then lets not talk about the fur lol. Thank you !
Just finished doing this and absolutely love this. No abs floor workout for a change. Hope you come up with more similar standing abs workout. Thank you for keeping us fit🙏🏻🙏🏻
Wow..Caroline I just did your 20 min leg workout from yesterday and my legs are on fire🔥🔥🔥🔥
Standing abs tomorrow..👍👍❤❤
Excellent Nikolina!!!! 👊🏼👊🏼👊🏼💓
@@CarolineGirvan Can I do this workout every day?
Oh yes longing for a stand up one :D. Viva Caroline!!!
This routine is absolutely awesome.!!! I am 25y/o and I have a lower limb prosthetic leg so I struggle with ground work so this standing routine is my new obsession. I felt the burn for two days after . Thank you for your effort and fabulous content. I follow you and look forward to your new posts. Thank you! XX Your fan!
I have low back problems and this is my go to ab workout. Thank you Caroline!
Hi Caroline...I enjoyed this...something different. I have 4 kg dumbbells...so was able to do with these for a change from bands! This really engaged the core brilliantly and was harder on the arms than I thought it would be at the start! Just very good as your workouts always are. Thank you, Matthew
Aw brilliant Matthew!! Yes the arms definitely had some endurance there and the core just simply had to tighten so much to protect spine! Great to hear you enjoyed this!!! 💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓💓
At 11:22 when that music started that gave me a whole new burst of energy great video Caroline thumbs up.''gewoon prachtig''
Excellent Nivek!! 💓💓💓
Ah nog een Nederlander!
Me too !
Adding this one when I do ab workout in Epic 1 as a finisher since I don't still have much core strength and trying to tone my ab area and arms since it is the part I struggled toning. Thank u! I always trust your workouts in toning my body and gaining strength! Always providing the best workouts! ❤
Love this 15 min standing abs work . I attend the gym 3-4 per week & I always finish off with this exercise. I’m currently training for the London Marathon 2021 it’s fantastic for the core …👍
I accompany you, Caroline! Here I am, with all the desire in the world and my greatest energy! I really enjoyed this session. So different from everything else but it feels so effective...Tomorrow bulgarian split squads for me 💪🏽🔥🤘🏽⚡️🐾❤️✨ Carolike forever!! 👍🏽👍🏽🥇💕Ax
Brilliant Slott!!! And super you hitting those tomorrow!! I’m sure you will be so happy you did!! 🤩🤩🤩🤩🤩🤩🤩🤩
@@CarolineGirvan DAMN YOU'RE BEAUTIFUL!
I did one of your 30 minutes videos, and two 15 minutes video to get my hour fix. And I’m still alive ♥️
You are my favorite Caroline! Your workouts are so well thought of! I've tried the Iron workout and on my 20th day. I really see improvements in my body and often recommend it to my friends. You are simple, shy and adorable! Thank you too for the helpful tips because it maximize the drill and build muscles and avoid injuries. I no longer go to the gym. Thank you i am able to save from the gym fees. I am from the Philippines! Again i appreciate and thank you! You are a blessing to us, God bless you with good health and your family too!
Perfect ab routine for those who have problems with ab workouts while laying on the ground. No matter what I do I tend to feel it more in my back so this routine will definitely help me strengthen and ease up on the back aches. Throw in the arm intervals and it's even better! Thank you so much Caroline!
Another great work out loving all your exercise 💪 lot more 😊
When you THOUGHT you were early .... 😳😅 going to preview now! Will try to squeeze this in today. Whoo hoo!!!
Hi, I also want to know about your food. What you I to keep you lean. Thx
Loved this stability ball workout!! I was able to attempt every move today and I have every reason to thank you for transforming my fitness to what it is today!! Obviously my form is still no where close to yours Heather but I do want to keep up my fitness !! I am 58 and have been regularly following you and your monthly workouts!! Thanks for being there during these difficult times 💕🤗
After picking up a slight knee injury I have put aside the Epic series (temporarily). Instead I am doing lots of Caroline's 15 and 20 minutes classes. I really love these - a little less daunting than some of the 45 minute / 1 hour sessions. I now feel cheated if a day goes by without completing at least one of these classes. Thank you.
Wow...!!
I am following your daily workouts and started skipping/jumping rope 2-3times a week..
I can feel the changes in my body...😍
Excellent combination!!💓
Caroline, LOVE ALL YOUR WORKOUTS!!!
Thank you!!
Happy to see many other over-60's following you, Caroline! Even using light weights makes this a great workout! Thank you, keep sending us more videos!
WOW! Thank you Caroline. This was such a great workout. I really have enjoyed all your videos so far. Most of it is challenging, but I like and need to be challenged. But I also find, I am able to keep up with you for the most part, so that keeps me motivated to push myself further. I really love your teaching style ability and thank you for putting out these fantastic videos
Oh my goodness!!! I did this yesterday morning and can barely lift my arms today! My whole upper back is so sore! Makes me know I really did something! :) thank you Caroline :) I hope you are having a nice weekend :)
Excellent!! You obviously really focused and pushed through! Well done!🌟
Caroline Girvan thank you :)
I'm working out at home now and this Is really helpful
I loved this, as I can’t do a lot of on the floor because of back issues, well done again Caroline, you just seem to know what we need x
This was great! Loved the format and the music, having 20 seconds for each section kept me from dreading the next exercise or feeling burned out with the current exercise and the music kept me motivated and going. It was hard for me to keep the abs engaged throughout the whole workout but it's my weakest area, I know the core, shoulders and arms will feel the burn tomorrow. Thanks for the workout!