​ ​
nourish move love main logo
searching icon

30-Minute Core Circuit (Build, Day 8)

By: Lindsey Bomgren, CPT | July 10, 2024

Build defined, strong abs with this effective core circuit workout. Nine functional core exercises target the abs with a combination of rotation, flexion and anti-rotation exercises. Each core circuit also includes a cardio exercise and mobility drill to increase fat-burn, improve muscle definition and prevent injury.

Jump To Workout

This is DAY EIGHT of our Build 30 Program.

woman performing an uneven squat with a dumbbell in a full body workout

LET’S GET STARTED

Download Your FREE Workout Plan Here

Download the PDF calendar for this workout plan so you can easily access your daily workouts.
Download Plan

If you want to see increased ab definition, try combining core strength exercises with HIIT cardio bursts.

Day eight of our 2-Week Build 30 Program mimics the format you loved in our Core Training with Dumbbells (Build Day 3) Workout, combining ab exercises, cardio bursts and full body mobility exercises.

The core exercises build the muscles in the abs and core, while the cardio exercises reduce overall body fat percentage, making the abs more visible and defined.

The mobility drills between each circuit release muscle tightness or soreness, improve range of motion, and help prevent injuries.

Combining mobility, cardio and core circuits is an effective way to functionally train, making your everyday movements easier.

two women performing a double crunch as part of core circuit

30-Minute Core Circuit Workout (Build, Day 8)

Build functional core strength and stability, increase cardiovascular conditioning and improve full body mobility with this functional core circuit workout.

This workout targets all the muscles in the core, including the upper abs, lower abs, obliques, transverse abdominis, pelvic floor and lower back. It also strengthens all the muscles that help stabilize your spine.

I suggest doing this core, cardio and mobility workout once a week as part of a well-rounded workout routine.

Workout Equipment:

A medium-to-heavy set of dumbbells. I suggest anywhere from 10-25 lbs. We’re using 10-20 lb dumbbells in this workout.

Workout Instructions:

Follow along with the guided Dumbbell Core Circuit Workout on YouTube, led by certified personal trainer and fitness instructor, Lindsey Bomgren. 

Your Workout Looks Like This:

  • Begin with Rep Challenge (complete 30 mountain climbers)
  • 3 Circuits (3 exercises per set)
  • Timed Intervals (30 seconds of work, 15 seconds rest; complete as many repetitions as you can in the timed interval)
  • Repeat Each Circuit x2 Sets
  • 1-Minute Mobility Flow Between Circuits
  • 3-Minute Ladder Burnout To Finish
two women performing a dumbbell chop as part of core circuit workout

Prefer to Watch On YouTube?

youtube icon Core Workout

Workout Outline

30 Rep Challenge: Mountain Climbers

CIRCUIT ONE:

  1. Core: Diagonal Chop and Tap Back
  2. Cardio: Narrow to Wide Squat Jacks
  3. Core: Down Dog Dumbbell Transfer and Push Up

Mobility: Seated Single Leg Hip Flexor Lift Offs and Roll Back to Toe Touch

CIRCUIT TWO:

  1. Cardio: Loaded Lateral Shuffle and Dumbbell Reach Across
  2. Core: Reverse Lunge and Rotate to Balance Stand
  3. Cardio: Broad Jump and Bear Crawl Back

Mobility: 90/90 Sliding Reach Through

CIRCUIT THREE:

  1. Cardio: Around the World Towel Slams
  2. Core: Double Crunch
  3. Core: Dumbbell Sit Up and Side-to-Side Chop

Mobility: World’s Greatest Stretch Into Prone Knee Up Cobra

LADDER:

  1. Eight Mountain Climbers and Eight High Knees
  2. Hollow Rock Knee Tucks

4 Core Circuit Exercises

Mountain Climbers

Targets: Upper abs, lower abs, obliques, shoulders, glutes and thighs.

two women performing mountain climbers as part of core circuit

How To Do Mountain Climbers

  1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all ten fingers. Pull your kneecaps up towards your belly.
  2. Hold this position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Then, drive your right knee towards your left elbow before quickly driving your left knee towards your right elbow.
  4. Continue this pattern, alternating knee drives towards your chest at a rapid pace, as if “running” in a plank position.

Modification: Perform standing goblet marches.

Reverse Lunge and Rotation

Targets: Obliques, lower abs, spine, quads, glutes and hamstrings.

two women performing a reverse lunge with a torso rotation as part of core circuit workout

How To Do Reverse Lunge with Core Rotation

  1. Start in a standing position, feet hip-width apart, holding one dumbbell horizontally between your hands. Bend both elbows to 90 degree angles so the dumbbell is at your waist level.
  2. Step your right foot back into a reverse lunge. Lowering your right knee towards the mat, aiming for 90-degree angles in both knees.
  3. Hold at the bottom of your lunge, then rotate your shoulders and torso towards the left, keeping your hips stable and facing forward. Inhale to reverse the rotation, returning the dumbbell to center.
  4. Then, drive through your front left foot to stand tall, driving your right knee up as you stand. Right knee is bent at 90 degrees in line with the right hip, thigh parallel to the ground.
  5. Hold this balance position as you rotate your shoulders and torso to the left, keeping hips stable and facing forward.

Modification: Omit the balance knee drive, staggering your feet instead.

Sit Up and Dumbbell Chop

Targets: Internal obliques, external obliques, deep transversus abdominis muscles, hips, back and shoulders.

two women performing a sit up and dumbbell chop as example of core circuit exercise

How To Do Weighted Sit Ups with Dumbbell Chops

  1. Start seated with knees bent and feet flat on the floor. Hold one dumbbell vertically at a 45-degree angle in front of you, elbows straight.
  2. Keeping your core engaged and arms straight, slowly lower your torso back to lay flat on the ground.
  3. Then, squeeze through your upper ab muscles to lift your head, neck and shoulders up, returning to a seated position.
  4. Perform a dumbbell chop, bringing the dumbbell to the outside of your right hip. Keep the left arm straight and bend the right elbow. Think about “wringing out” or squeezing the muscles along the sides of your torso.
  5. Reverse the movement, bringing the dumbbell back to center and sitting tall.
  6. Repeat, performing another sit up and this time performing a dumbbell chop to the left side.
  7. Continue this pattern, alternating one sit up with one dumbbell chop.

Modification: Reduce range of motion, performing a half sit up rather than a full sit up.

Double Crunch

Targets: The lower abs, upper abs, hips, and back.

two women performing double crunches as part of core circuit

How To Do Double Crunches

  1. Lay flat on the floor, legs extended long and lower back pressed into the mat. Bring your arms overhead so your biceps are near your ears, fingertips reaching away from your toes.
  2. Engage your core as you raise your neck and shoulders off the mat.
  3. Bend both knees and both elbows, then exhale as you crunch your torso up, knees and elbows touching above your belly button.
  4. Reverse the movement, straightening elbows and knees, extending your limbs away from your body.
  5. Then, keep your legs and arms straight as you raise your legs straight up, heels stacked over hips. Reach your fingertips up and past your hips as your legs lift.
  6. Lower your arms and legs to hover above the mat, returning to the starting position.

Modification: Keep one leg on the ground at all times, alternating a single knee pull with a single straight leg lift.

Core Circuit Workout FAQs

Are Core Circuits Effective?

Ab circuits are an effective way to build strength and definition in the core. Combining different core exercises in one circuit is a great way to strengthen the core from multiple angles.

What Are The Most Effective Core Exercises?

The best ab exercises are ones that strengthen multiple core muscles at once, such as planks or dead bugs. These muscles include the erector spinae (lower back muscles), obliques (muscles along the sides of the body), rectus abdominis (“six-pack abs” muscles), transverse abdominis (deep core muscles), and posterior and anterior deltoids (back muscles).

woman performing shoulder press as part of muscle building workout plan

Build 30: FREE 2-Week Strength Training Program

A 2-week strength training program designed to build muscle in 30 minutes a day. 

If you liked this strong core workout at home, download the FREE 2-Week Workout Plan.

Up Next:

See All

Pin This Workout: Core Circuit Workout (Build, Day 8)

woman performing standing core rotation as part of core circuit workout

More Core Workouts At Home:

This post includes affiliate links. I do earn a commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

no comments
More from Build 30 (Muscle Building Workout Plan)