Sometimes I just want a workout I can do at home without turning the room into a gym. This one needs a mat and a pair of dumbbells. I like it because there’s a bit of everything: direct core work, pushing, and some legs.
It’s more of a core-focused full-body session than a pure ab workout. This is the version in my notes, not a starting target everyone needs to hit.
| Exercise | Reps or duration | Sets | Equipment |
|---|---|---|---|
| Crunches | 30 | 3 | Mat |
| Push-ups | 20 | 3 | None |
| Reverse crunches | 25 | 3 | Mat |
| Plank | 30 seconds | 2 | None |
| Lunges | 15 each leg | 4 | Dumbbells |
| Squats | 20 | 3 | Dumbbells |
| Bicycle crunches | 30 seconds each side | 4 | Mat |
| Russian twists | 15 each side | 2 | Mat |
| Mountain climbers | 10 each leg | 2 | None |
Keeping the movements controlled
For crunches and reverse crunches, I’d rather do fewer controlled reps than pull on my neck or fling my legs around. The same goes for bicycle crunches and Russian twists: move through a comfortable range instead of chasing speed.
With push-ups and planks, keep a position you can actually hold. An elevated push-up or a shorter plank is a perfectly sensible adjustment. Stop the set when your position falls apart.
The lunges and squats add some leg work and make the dumbbells useful. Choose a load that lets you stay balanced. Mountain climbers finish things off without needing anything else.
Make it fit you
Warm up first, rest between sets, and scale the volume down if this is new. This is a fairly long list, so there’s no prize for copying every set on day one. Sharp pain is a reason to stop, not something to push through.
I enjoy this session. If you want a simple home-workout idea, it’s worth trying a manageable version and seeing whether you like it too.
Archive note: restored from my 2023 notes. The publication date is approximate, and products and routines reflect that period.