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Help me Build 30 min. Core Strength Workout

Answered on August 19, 2014
Created February 27, 2013 at 1:34 PM

I've patched a 30 min core workout together from information gathered here, and other places online, but I'm looking to build a something more cohesive rather than patchwork of tidbits I've picked up online. I'm not interested in going to a gym, but I have access to dumbbells and rafters to do pull-ups on.

My current workout is something like this:

Monday/Wednesday/Friday

  • Burpees
  • Push-up dumbbell row
  • Pull-ups
  • Overhead dumbbell squats or overhead lunges
  • Dumbbell deadlifts
  • Bicycle crunches or series of planks
  • Leg Lifts

Does anyone see any big gaps there? I'm somewhat satisfied with this workout, but I feel like it's missing a couple more full body dumbbell exercises in there that would be great. On my off days, I usually do yoga.

Ca2c940a1947e6200883908592956680

(8574)

on February 27, 2013
at 03:16 PM

Those movements are the base of a progressive program called TACFIT Commando. You actually don't need much space and I have at times done it in my bedroom and even a hotel room. Basically done in a Tabata format. See: http://paleohacks.com/questions/143056/hiit-and-bodyweight-workout-frequency-at-home/143068#143068

9f54852ea376e8e416356f547611e052

(2957)

on February 27, 2013
at 02:35 PM

You can do all the movements with dumbbells. But you will very quickly graduate from dumbbells, and will need a barbell to make meaningful progress.

96d492bc621cf194ec53acd8084dadb0

on February 27, 2013
at 02:26 PM

That does look like a great program, but I don't have any barbells at the moment, only dumbbells.

96d492bc621cf194ec53acd8084dadb0

on February 27, 2013
at 02:23 PM

That looks like fun. I can't wait until spring. For now, my outside workout is pretty much limited to cross-country skiing.

44348571d9bc70c02ac2975cc500f154

(5853)

on February 27, 2013
at 02:11 PM

Farmers walks are pretty effective for just about anything. I use two large gallons for this (they hold 30 L of liquid or sand).

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2 Answers

2
9f54852ea376e8e416356f547611e052

(2957)

on February 27, 2013
at 02:01 PM

Starting Strength is all you need. The wiki covers most, but the book by Mark Rippetoe covers everything. The exercises in SS hit your core much more than burpees ever will (mainly squat and deadlift), and you get the benefit of possibly the best beginner strength workout there is.

96d492bc621cf194ec53acd8084dadb0

on February 27, 2013
at 02:26 PM

That does look like a great program, but I don't have any barbells at the moment, only dumbbells.

9f54852ea376e8e416356f547611e052

(2957)

on February 27, 2013
at 02:35 PM

You can do all the movements with dumbbells. But you will very quickly graduate from dumbbells, and will need a barbell to make meaningful progress.

0
Ca2c940a1947e6200883908592956680

(8574)

on February 27, 2013
at 02:13 PM

This might inspire you, and pretty much all the movements require core stability.

'Tactical fitness takes the three-dimensional movement of functional training and added the rotational aspects of pitching, yawing and rolling to the translational elements of swaying, heaving and surging.' - Scott Sonnon.

Test your Tactical Fitness with the “Q”: http://bit.ly/KC08gK

Ca2c940a1947e6200883908592956680

(8574)

on February 27, 2013
at 03:16 PM

Those movements are the base of a progressive program called TACFIT Commando. You actually don't need much space and I have at times done it in my bedroom and even a hotel room. Basically done in a Tabata format. See: http://paleohacks.com/questions/143056/hiit-and-bodyweight-workout-frequency-at-home/143068#143068

96d492bc621cf194ec53acd8084dadb0

on February 27, 2013
at 02:23 PM

That looks like fun. I can't wait until spring. For now, my outside workout is pretty much limited to cross-country skiing.

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