This 30-minute standing abs and core session keeps you on your feet from start to finish, with a cardio finisher to close things out. You will work your core without a single sit-up, using two 4 kg (8.8 lbs) dumbbells to add resistance and challenge. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-standing-abs-and-core-cardio-finisher The session is designed for home training, so all you need is a bit of space and your dumbbells. It is a follow along workout with no talking, and a beep signals each change between blocks, so you can simply watch and move with me. You work for 50 seconds at a time with 10-second breaks in between, which keeps the pace steady and predictable. Staying upright means your core has to work for balance, posture, stability, and functional strength, while the cardio finisher lifts your heart rate and builds endurance. Equipment: two 4 kg (8.8 lbs) dumbbells. You can also modify with a single dumbbell or go bodyweight if that suits you better today. This workout does not include a warm up or cool down, so before you begin: - Complete a short 3 to 5 minute warm up that prepares you for the workout - Finish with a cool down or light stretching afterward This workout is perfect if you: - Want core training without sit-ups or floor work - Prefer to train at home with a follow along video and no talking - Like adding dumbbell resistance to standing core movements - Enjoy finishing a session with a cardio push Grab your dumbbells, find your space, and let's get stronger together. RELATED PLAYLISTS ABS & CORE: https://www.youtube.com/playlist?list=PL5plC0cg6M73zL1fDNDgT3KBtEd9mdq-E Standing Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M70_1jzcWKgA_oLbi_q1DSx6 ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE WORKOUT CHAPTERS 0:00 Intro 0:17 ALT. MARCHES + OVERHEAD RAISES 1:17 SQUAT + ALT. SIDE LEG RAISE 2:17 KNEE TO ELBOW CRUNCH 3:17 KNEE TO ELBOW CRUNCH 4:17 SPLIT SQUAT HOLD - 1 SIDE DB. DROP 5:17 SPLIT SQUAT HOLD - 1 SIDE DB. DROP 6:17 SWING + ALT. MARCHES OPP. DB. OVERHEAD PRESS 7:17 ALT. SNATCH 8:17 WINDMILL 9:17 WINDMILL 10:18 ALT. MARCHES + DB. FRONT PRESS 11:18 SNATCH + OPP. KNEE DRIVE 12:18 SNATCH + OPP. KNEE DRIVE 13:18 WOOD-CHOP + SQUAT WOOD-CHOP 14:18 WOOD-CHOP + SQUAT WOOD-CHOP 15:18 SQUAT + ALT. ANKLE TOUCH 16:18 HALO + FRONT PRESS 17:18 SQUAT + DB FRONT PRESS ROTATION 18:18 REVERSE LUNGE + WOOD-CHOP 19:18 REVERSE LUNGE + WOOD-CHOP 20:19 CROSS-PUNCHES 21:19 TWIST JUMP 22:19 KNEE-DRIVE + STEP-BACK 23:19 KNEE-DRIVE + STEP-BACK 24:19 2X JUMPING JACKS + 2X HIGH KNEES 25:19 CURTSY + KNEE TO ELBOW 26:19 CURTSY + KNEE TO ELBOW 27:19 CROSS-PUNCHES 28:19 KNEE-DRIVE + STEP-BACK 29:19 KNEE-DRIVE + STEP-BACK 30:20 2X JUMPING JACKS + 2X HIGH-KNEES