15 MIN Standing Abs — Wood Chops, Halos & Dead Bugs

This 15-minute ab workout is done entirely standing with a single dumbbell — no floor work, no mat needed. You'll move through wood chops, halos, and a standing dead bug variation across two rounds, working your obliques, deep core, and balance all at once. It's an efficient, equipment-light way to sculpt your core if you'd rather skip getting down on the ground. 00:11 Overhead March – Standing Ab Sculpt (Weighted) 01:04 Wood Chop – Standing Oblique Sculpt (Weighted) 02:31 Around the World – Standing Ab Sculpt (Weighted) Right Side 03:41 Standing Side Bend ("Teapot") – Oblique Sculpt (Weighted) 04:21 Standing Side Bend with Pulse – Oblique Sculpt (Weighted) Left Side 04:38 Standing Side Bend ("Teapot") – Oblique Sculpt (Weighted) 05:00 Standing Side Bend with Pulse – Oblique Sculpt (Weighted) 05:19 Overhead March – Standing Ab Sculpt (Weighted) (Round 2) 05:48 Wood Chop – Standing Oblique Sculpt (Weighted) (Round 2) 06:43 Around the World – Standing Ab Sculpt (Weighted) (Round 2) Right Side 07:36 Standing Side Bend ("Teapot") with Pulse – Oblique Sculpt (Weighted) (Round 2) Left Side 08:04 Standing Side Bend ("Teapot") with Pulse – Oblique Sculpt (Weighted) (Round 2) 08:34 Standing Elbow-to-Knee Balance – Core & Balance Exercise (Weighted) 09:13 Standing Cross-Body Elbow-to-Knee Balance – Core & Balance Exercise (Weighted) 09:41 Standing Twist with Knee Drive – Core & Balance Exercise (Weighted) 10:19 Halos – Shoulder & Core Sculpt (Weighted) 11:06 Standing Elbow-to-Knee Balance – Core & Balance Exercise (Weighted) (Round 2) 11:49 Standing Twist with Knee Drive – Core & Balance Exercise (Weighted) (Round 2) 12:14 Halos – Shoulder & Core Sculpt (Weighted) (Round 2) 12:54 Standing Elbow-to-Knee Balance – Core & Balance Exercise (Weighted) (Round 3) 13:50 Standing Dead Bug – Core & Balance Exercise (Weighted) 14:53 Standing Dead Bug – Core & Balance Exercise (Weighted) (Round 2) 16:05 Closing Chest Opener Stretch – Cool-Down 16:37 Closing Breath & Intention Setting