7 Minute Dumbbell Core Circuit

Dust of your dumbbells, were going to add intensity to a core circuit with a dumbbell, this simple circuit can be done as man times as required.

  • Rounds: 2-3
  • Time: 45 seconds work | 15 seconds rest

Time your workout with a Gymboss Interval Timer




  1. Plank (forearms)
  2. Dumbbell Russian Twist
  3. Plank (straight arms)
  4. Dumbbell Hand to Knee Crunch
  5. Plank Up/Downs
  6. Dumbbell Side Plank with Roll Under
  7. Spiderman Plank

1. Plank (forearms) | 45 seconds

2. Dumbbell Russian Twist | 45 seconds

3. Plank (Straight Arms) | 45 seconds

4. Dumbbell Hand to Knee Crunch | 45 seconds

5. Plank Up/Downs | 45 seconds

6. Dumbbell Side Plank Roll Under | 45 seconds

7. Spiderman Plank | 45 seconds

#AprilAbs Monthly Exercise Challenge 2017

The Kiss Fitness monthly exercise challenge for April is one for the core, this challenge has two exercises each day, one to target the upper abdominals and one to target the lower abdominals. All you need is a few minutes each day and a little motivation, we will get you into the habit of doing a little exercise everyday. The challenge is progressive and really very simple, just going up by one rep each day. The two exercises will only take a little time to complete. Our challenges are designed to keep you active and working, NOT to provide ridiculously hard workouts, participation is what’s important.

Each exercise has progressive variations to suit your fitness and ability level.

This exercise challenge will work your abdominal muscles everyday, building strength and stamina and improving your core stability. The abdominals have an important role in everyday life should not be understated, they help support your trunk, protect your lower back and enable you to go about your day. A sound core will ensure you are able to perform at your best, prevent injury and enable you to do manual tasks without fatigue. Off course working your stomach area comes with aesthetic results too once body fat is reduced.




Equipment Needed

Test your progress

To test how we get on throughout the month and how well you’ve progressed, it’s a good idea to perform a simple sit up test. It would be helpful to recruit a friend or loved one to help you time your effort and keep count. All you need to do is set a timer to one minute and perform as many repetitions of a full sit up exercise as you can within the minute. If you feel pain during the test or are unable to continue, stop and record the number you achieved.

Repeat the test at the end of the month to check how much progress you have made.

Challenge Design

The April Abs challenge has been put together as a simple ascending pyramid design programme with reps going up at a steady rate of one per day for both Crunches & Leg Lowers, don;t be fooled by it’s simplicity. The goal to these challenges is to get you moving and doing a little something everyday. The willpower required to get yourself doing these exercise will often be greater than the effort required to do them.


Your Daily Target Guide

Keep up to date with us on Twitter & Facebook for daily updates & motivation

{rsfiles path=”exercisechallenges/aprilabs/Kiss Fitness April Challenge 2017.pdf”}


To start, lie on your back in the supine position with your legs bent and feet flat on the floor about hip width apart.

  • choose arm the position for chosen intensity.
  • From this position contract you abdominal muscles lifting you head shoulders and mid back off the floor, 
  • Hold this position for a second or two at the top and slowly resist as you lower yourself back to the floor.
  • Remember not to thrust your upper body up off the floor.

Easy – Bent Knee Crunch with Hands Cross Chest

Bent Knee Crunch with Hand Cross Chest


Intermediate – Bent Knee Crunch with Hands Behind Head

 Bent Knee Crunch with Hands Behind Head

Hard – Bent Knee Crunch with Hands Overhead

Bent Knee Crunch with Hands Overhead

Leg Lower

To start, lie on your back in the supine position with your legs bent and feet flat on the floor about hip width apart. You will now raise one or both legs up off the floor and maintaining a 90 degree angle or straighten fully depending on the level of intensity you require. 

  • Focus on lowering towards the floor slowly & under control
  • Maintain abdominal tension
  • Remember to breath

Easy – Unilateral Bent Knee Leg Lower

 Unilateral Bent Knee Leg Lower

Intermediate – Bent Knee Leg Lower

Bent Knee Leg Lower

Hard – Streight Leg Lower

Streight Leg Lower

Crispy Chicken & Homemade Wedges

  • Serves: 4
  • Prep time:10 mins
  • Cooking time: 30 mins

This is a finger-licking good recipe for chicken & chips and the family won’t even realise it’s a healthier option!


  • 4 chicken breasts
  • 150g wholemeal bread (about 4 slices)
  • 4 tsp dried mixed herbs
  • 1 tsb salt
  • 25g Parmesan cheese, finely grated
  • 4 tbsp fat free natural yoghurt
  • 1-2 tbsp plain flour
  • Fresh ground pepper
  • 5-6 large potatoes, peeled & cut into wedges
  • Spray oil (Frylight)
  • Paprika (optional)


  • Preheat oven to 220oC/Fan 200oC/Gas 7.
  • Place the bread in a food processor & blitz into crumbs.
  • Tip beadcrumbs into a large bowl & mix in herbs, salt, pepper & parmesan cheese
  • Spoon yoghurt onto a plate & sprinkle flour onto another plate
  • Take a chicken breast & coat lightly in flour then dip into yoghurt until even covered.
  • Then place chicken into the crumb mixture until you get a thick crust all over
  • Put chicken onto a lined baking tray
  • Put the potato wedges onto a baking tray & spray with spray oil & season with salt & paprika.
  • Place potato wedges & chicken into oven & bake for 25-30 mins until golden & crisp
  • Leave to stand for 4-5 mins before serving
  • Serve with salad.


Tried & tested by Dan & Nikki.

Sweet & Sour Chicken

  • Serves 4
  • Prep time – under 10 mins
  • Cooking time – under 10 mins

This is a blast from the past that you may only have ordered from a takeaway! Now however you can bring this old favourite back into your life with only 300 cals per portion and even more flavour than you remember!



  • 4 chicken breasts cut into bite size pieces
  • 1 medium onion cut into 12 wedges
  • 2 peppers (any colour) cut into chunks
  • 225g can of water chestnuts, halved
  • 2 garlic cloves peeled & crushed
  • 25g of fresh root ginger, peeled & finely grated
  • Seasoning
  • 1 tbsp oil for cooking

Ingredients for Sauce

  • 425g can of pineapple chunks in natural juice
  • 2 tbsp cornflour
  • 150ml water
  • 2 tbsp dark soy sauce
  • 2 tbsp white wine vinegar
  • 1 tbsp soft brown sugar
  • 2 tbsp tomato ketchup
  • ½ tsp dried chilli flakes


Firstly make the sauce by draining the pineapple chunks & keeping all the juice.
Put the cornflour in a bowl & stir in 3 tbsp of pineapple juice to make a smooth paste.
Now add the remaining juice, water, soy sauce, vinegar, ketchup & chilli flakes until combined. Set aside.
Heat oil in a pan & fry onions & peppers for 2 mins over high heat.
Add the chicken to the pan and stir-fry until coloured.
Add garlic, ginger, chestnuts & pineapple and fry for 1 min.
Give the sauce mixture a good stir and add to the pan.
Stir well & bring to a simmer.
Cook for 4-6 mins until the sauce is thickened & chicken tender
Serve with rice.


Tried & tested by Dan.