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Core Workouts with TRX, Calisthenics, and Weights

BearCrawlCoreWorkout

When people think CORE WORKOUTS, many just focus on the abdominal muscles for a few minutes. Maybe a set of two minutes and you are done. However, the core is much more, as you need to consider the core as the spine and the connections immediately branching from the spine.

When you do the "core workouts," make sure you exercise the stomach muscles but do not forget the lower back muscles, upper back muscles, hips, and rear shoulders.

Check out the circuit below for a mix of exercises. In the process, you will likely realize you have one area that is weaker than the other. Correct this imbalance and focus on the ENTIRE CORE to do so.

Warmup the core with a variety of ab/back exercises:

Crunches 20
Reverse crunches 20
Left/right crunches 20 each
Advanced Crunches 20
Lower back swimmers 1 min
Plank poses – 1 min each (regular, left side, right side)
Upper back reverse pushups 1 min
Birds – 1 min
TRX rollouts – 1 min
TRX atomic pushup – 1 min
Side bends – 1 min
Hanging knee ups – 1 min
Bear crawl – Basically a moving plank pose – by crawling on all fours - 1 min
Stair crawls – An advanced version of the bear crawl – 1 min
Dirty dogs – 1 min each side
Farmer walk – 1 min (weight in one hand – 1 min each)

This is a 20-minute core exercise circuit focusing on stomach muscles, lower back, isometric poses for core muscles, upper back, movements of full core, lateral side movements, hips, and full body movements with core focus.

Personally, I like to do this core workout as a warmup prior to a cardio event or as a cooldown after the workout is done -- well almost done.

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Workouts Military Workouts General Fitness Stew Smith

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Contributor

Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). He has also written hundreds of articles on Military.com's Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

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