Free Core Workout You Can Do Anywhere
Some days, stuff outside your control keeps you from the gym, but you can still get a solid workout without going. Take it from us! We got very good at helping people train with little or no equipment back in 2020.
One mistake we see often is people trying to make a bodyweight workout harder by simply doing more reps. Sometimes the better move is to slow things down, hold a position longer, or use a variation you can actually control.
This free core workout only uses bodyweight movements and timed holds. You don't need a rack or dumbbells, just a little floor space and enough time to get through three rounds.
This workout gives you enough challenge to practice bracing and controlling your trunk, especially when things get difficult. If you finish a set with your technique still looking solid, that’s a win.
Warmup
Get moving before you start. Nothing fancy, just get warm and loosen up.
World’s Greatest Stretch x 10 per side (see video below for demo)
25 Bodyweight Squats
50 Jumping Jacks
Keep the warmup controlled. You don't need to turn it into a workout before the workout starts.
Today’s Workout: Repeat 3x. Rest 1 minute between rounds.
Side Plank Hip Dips x 10 per side
(regular side plank x30–45 sec if too difficult)
Set up on your forearm with your feet stacked or staggered. Keep your body in one long line. Lower your hip toward the floor, then drive it back up.
Don't rush the reps. Keep your trunk controlled and avoid letting your shoulder collapse.
A good test:if someone looked at you from across the room, your body should still look like one long line. If your hips are dropping or your shoulder is creeping toward your ear, make the variation easier.
Hollow Body Flutter Kicks x 30 seconds
Press your lower back into the floor before you start kicking. Keep your ribs down and your abs braced.
Make the kicks small. If your lower back starts lifting off the floor, bring your legs higher. We care more about the position than how low you can get your feet.
This is one of those exercises where making it harder can actually make it less useful. If lowering your feet means your back starts arching off the floor, you've gone past the position you can control. Bring the legs up, reset, and own the rep.
Split Squat Hold x 30 sec per side
(aim for roughly parallel at the hip and knee)
Take a split stance and lower yourself into the hold. Keep most of your weight through the front leg and stay tall through your torso.
Get your hips and knees as close to parallel as you can while staying in a position you can control. Your legs will probably have some opinions about this one.
You don’t need to force the deepest position you can find. We’d rather see you hold a slightly higher position with control than chase depth you can’t maintain.
Pushup Hold x 30 sec
(as close to the ground as you can, hips/shoulders level)
Set up like you're at the bottom of a pushup. Keep your hips and shoulders level, and brace your midsection.
Don't let your lower back sag. Don't hike your hips toward the ceiling. Find the hardest position you can hold without losing your shape.
If your shoulders, hips, and ribs stay where they should, the hold is doing its job. If you’re shaking because you’re fighting to keep the position together, that’s your cue to scale it back.
Long Lever Plank x 30 sec
(if this is too easy, move your elbows farther forward)
Start in a plank with your elbows under or slightly in front of your shoulders. From there, gradually move your elbows farther forward to increase the challenge.
Brace hard and squeeze everything you can.
How to Scale It
Using the hardest version doesn't help if your form falls apart!
For the Side Plank Hip Dips, switch to a regular side plank and hold for 30–45 seconds if the hip dips are too difficult.
For Hollow Body Flutter Kicks, bring your legs higher. That gives you more room to maintain contact between your lower back and the floor.
If you can't reach parallel on the Split Squat Hold, stay a little higher and work toward getting lower over time.
If 30 seconds at the bottom of the Pushup Hold is too much, move slightly farther away from the floor or use a higher surface.
If you're struggling with the Long Lever Plank, start with your elbows closer to your shoulders. If 30 seconds feels easy, move them farther forward and make the lever longer.
If the prescribed version feels easy and your position is solid, make the movement harder without getting sloppy.
That’s what we look for when we think about progression: More challenges without giving up control. You can add time, change the leverage, or move to a harder variation. You don’t have to turn every set into a test of how much discomfort you can tolerate.
What Should You Feel?
You should feel your trunk working hard to stay in position. That might mean your abs, obliques, or the muscles around your hips are working. You shouldn’t need to fight through sharp pain or sacrifice your position just to finish the timer.
If the exercise gets harder because your technique is getting worse, scale it back. If you’re not sure whether you’re doing an exercise correctly, have someone who knows what they’re looking at check your position. A quick form check can save you a lot of guessing.
Are You Short on Time?
Do two rounds instead of three. You'll still get the main movements in without needing to carve out a huge chunk of your day. Keep the one-minute rest between rounds and stay focused on your positions. Two good rounds are better than skipping the workout because you didn’t have time for three.
Why We Picked These Exercises
You're holding positions and resisting movement, which is what your core is doing outside the gym too. Your core braces while your limbs move. It keeps your trunk from rotating when you don't want it to, and it helps you stay in position when you're tired or off-balance.
Each exercise gives your trunk a different job. The side plank challenges you to resist side-bending. The hollow hold variation asks you to keep your ribs and pelvis controlled while your legs move. The split squat and pushup holds make you brace while your arms or legs are doing something else. The long lever plank turns up the challenge by changing your leverage.
That’s why we like this combination. You’re not just training your abs to get tired or sore. You’re practicing different ways to stay strong and controlled while the rest of your body moves. Which, by the way, is useful outside the gym too, like when you’re picking something up, carrying a bag, getting off the floor.
All you need is some floor space and 20 minutes to get a solid session done.
One workout isn’t a complete strength program. If you’re training regularly, you’ll get more out of your time by gradually increasing the challenge and training more than just your core. Think of this as a useful option for the days when you’re traveling, short on time, or don’t have access to your usual equipment.
Want more than a home workout you found online? Come train at our gym in Cambridge!
