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 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.

Read More: The Guide To Overcoming Poor Posture

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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)- Core Workout

2 rounds:

  • 10 prone plank march (5/arm)
  • 10 side plank lifts 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)
  • and 16 alternating bent row (8/arm)

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