No Crunches Please: A 3 Phase Core Workout

Your core does a lot more than help you sit up, so here's a workout that will engage it in every other way.

Written by Justin Lind Last updated on Oct 25, 2022

You can get a great core workout without ever doing a sit-up or crunch. Many people hate crunches and even more find that they aggravate their lower back or neck. Follow along as I take you through a full-body workout with a heavy core emphasis.

I’ve crafted this 3-phase workout around movements and positions that demand strong core engagement. You will need to stabilize through uneven loading and unilateral movements. This places a heavy demand on your core. Follow along for a quick, full-body workout that you can do from anywhere that is sure to get your core working.

Equipment Needed:

Floor space – enough to bear crawl, if not march in place
Double KB – for front rack, press, row

Time Needed: 25 – 30 min depending on rest and warm up

Phase 1 (5 min)

2 rounds:

10 prone plank march (5/arm)
10 side plank lift each side

Phase 2 (10 min)

3 rounds:

20 bear crawl steps (10 forward, 10 back)
10 hollow body rocks
10 KB good mornings

Phase 3 (10 min)

3 rounds:

16 double KB front rack reverse lunge (8/side)
16 alternating KB press (8/arm)
16 alternating bent row (8/arm)

About Justin Lind

Justin Lind has been an athlete and student his whole life. While hobbies and sports have come and gone, one thing has remained: a commitment to constant improvement of movement quality. Besides an obsession for health and athletics, Justin remains the consummate student and teacher.

Justin has a passion for learning how to glean the most valuable information from many different communities and philosophies. A former mechanical engineer turned coach and writer; he applies his analytical and structural ways of thinking to the world of health, fitness, and athletics.

While training heavily as a competitive Olympic lifter and CrossFit regionals athlete, Justin suffered a back injury that completely shifted his fitness and movement paradigm. He committed to understanding the flip side of intense training: recovery, mobility, and self-care. Justin soon left engineering to focus on creating empowered athletes who are highly in-tune with their bodies.

In addition to a B.S. in mechanical engineering from California Polytechnic State University at San Luis Obispo, Justin holds certifications in CrossFit Level 1, RKC Level II, and USA Gymnastics.

Justin is currently travelingthe U.S. full-time. He offers remote coaching and workshops for both kettlebells and gymnastics skills at CoachJustinLind.com.

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