Name: Playbook - Chelsea Hofer - WEIGHTED CORE + OBLIQUE SCULPT (20 min)
Uploaded: 2026-06-23T02:25:40.734Z
Duration: 20 min
Description: WEIGHTED CORE + OBLIQUE SCULPT (20 min)

Valentina

A focused 20-minute db-only session designed to tighten your waist, strengthen deep core stabilizers, and define your obliques. Controlled lifts, rotational power, and anti-rotation strength! Perfect as a standalone burner or as a finisher to any strength day.

•	Lie on your back with arms extended straight up and knees bent to 90°, stacked over hips
	•	Flatten your lower back gently into the mat by performing a posterior pelvic tilt (brace your core)
	•	Slowly extend your right arm and left leg away from your body, keeping them just above the floor
	•	Exhale as you extend, keeping ribs down and spine neutral
	•	Inhale to return to the starting position, then repeat on the opposite side
	•	Maintain tension in the core throughout — your low back should not lift off the ground

Cue: Zip your ribs down, press your low back into the mat, and move with control.

🧠 Quick Tips:
	•	Lower back popping up? Don’t extend the limbs as far — shorten the range
	•	Ribs flaring? Slow down, focus on the breath, and reset before continuing
	•	Neck tension? Rest head flat or place a towel roll under the head
	•	Want more challenge? Add a mini band at wrists or ankles

🔁 Suggested Warm-Up Volume:
	•	2–3 sets of 6–8 reps per side (alternating sides)
	•	Tempo: 2–0–2–1 (2 sec extend, 2 sec return, 1-sec pause at top)
	•	Rest: 15–30 sec between sets

Dead Bug (Core Activation)

- Begin on your hands and knees in table pose, with a neutral spine
- As you inhale and move into cow pose, lift your sit bones upward, press your chest forward and allow your belly to sink, lifting your head, relax your shoulders away from your ears, and gaze straight ahead
- As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward, releasing your head toward the floor

Cat Cow

Warm-Up

- Lay down on your back with your lower back pressed into the ground
- Place your fingertips near your ears, elbows pointed out, weights in hands
- Bring your legs up into a table top position (knees and hips bent to 90°)
- Engage your core and raise your shoulder blades off the floor
- Straighten the right leg long while turning the upper body left, bringing your right elbow toward the left knee (twist through the core and lead with the shoulder rather than your elbow)
- Switch and repeat on the opposite side
- Alternating back and forth for desired time or reps

Weighted Bicycle Crunches

Finisher

WEIGHTED CORE + OBLIQUE SCULPT (20 min)

Full Body, Full Send ⭐️

The AMRAP was a bit confusing without set reps to shoot for before starting the next exercise. I don’t think you meant walking lunges for 8min, then burpees for another 8min, etc. Is the amount of reps up to our discretion?

Full Lower Body in 35!

Glute Burnout

Core Fire: Dumbbell Burnout

Bekah

Chest, Shoulders & Triceps Burnout + Core (Push Day)

Glutes + Hamstrings That Hit

Glutes + Hammies: Build & Burn

Upper + Glute Sculpt (Full Body)

Those somersault squats are a secret burn! 🔥 🔥

Quad Burn Protocol

If You Want Arm Definition…Do This

Strong Back, Sculpted Arms (Let’s Go)!

The Glute Day You Feel Tomorrow

Strong Shoulders & Arms

Glute Power + Pump

Full Body EMOM Burner

Strong Back + Core (Gym)

Glutes & Hamstrings Strength

Upper Body: Strong in Less Time

Power + Core: Full-Body Strength

Glute Focused Strength (Tempo & Control)

Did that one with my 13yo daughter…killer!

Candace

Lift. Pulse. Power. | EMOM Lower Body

Such a strong workout. Loved the variety💪🏼

Full Body Power + Flow (DB Only)

Shannon

Amanda

Snatched Waist + Sexy Back Sculpt

Lower Body Burn & Build

Upper Body Strong • DB Push Day

A great quick but tough workout for Monday

Full Body Strong • Dumbbells Only

Dumbbell Sculpt: Lower Body Fix

I love these sport sweaty and effective core workouts! Please upload more!!

Weighted Core + Control (DB Only)

Weighted Core Strength

🔥 Full-Body Dumbbell + Core Circuit

60-minute Chest + Shoulders + Triceps Pump Day

Strong Back, Strong Arms

Weighted Core Power

Pull + Pump: Back & Biceps Burnout

Those incline bicep curls are killer 💀

Back & Biceps Burnout (Pull Day)

Jessi

Glutes : Volume Burn + Glute Med Focus

Back + Biceps Build (gym + mods included)

Push Power: Chest | Triceps | Core

Such a great way to end my workout today 💪🏼

Core Finisher Flow (10-Minute Burnout)

Upper Body Pull Day – Minimal Equipment

Push Day Powerhouse (Chest, Tris, Core)

Strong Shoulders, Snatched Core

Strong AF (All Functional 😉)

Upper Body Strength & 10-Minute Test

Glute Finisher: High Rep Burn + Pump

Cut & Carve: Weighted Core + Obliques

I rather prefer this way, where every think is authomatic (timer, exercises, etc..)! What does 40:2 mean?

WEIGHTED CORE + OBLIQUE SCULPT (20 min)

Community

More workouts from Chelsea Hofer