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.

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)