It hurts when I laugh...it hurts when I cough...it KILLS when I sneeze...(yes, I literally had to bail out in the middle of a sneeze this morning because my entire core cramped up so hard)

What happened?

Well, I don't often like to get too dramatic with what I name exercises and workouts...however, THIS workout EARNED the title of "core shredder"...

...honestly, my entire midsection hasn't been this sore in probably 10 years.

This Metabolic Monster is a 4 exercise circuit covering the major movement patterns...push, pull, squat, lunge. What makes it so tough on the core is what you do IN BETWEEN every single exercise...Heavy Dumbbell Crawling.

Now, in addition to trashing your core, this exercise combination will also put MAJOR workload on your lats. Honestly, my core is incredibly sore right now...but my lats are very close to matching it. I've been training with unique exercises and workouts for a lot of years and it takes something UNCOMMONLY BRUTAL to make me sore.

And just to be clear...soreness is NOT necessary for muscle growth...it's simply an indicator that you've damaged the muscles...which can LEAD to muscle growth.

The goal of this training is NOT soreness...that would just be stupid. Soreness is a side effect. The goal of this training is to put massive, high-tension, anti-rotational workload on the core, while working all the major movement patterns in a "metabolic" workout.

The full circuit takes about 7 minutes or so to get through...and I did this circuit for 4 total rounds, taking about 3 minutes rest in between rounds...basically until my breathing got back to normal and I felt about 80-90% recovered.

I also used my Step riser for 3 of the 4 exercises...if you don't have something like this, you can use a bench or low box instead. The exercises are easily adapted to whatever equipment you have available.

 

Exercise #1 - Barbell on Thigh Step-Ups - 4-5 Reps Each Leg

This is a bit different version of the Barbell Step-Up. Instead of placing the bar on your back (which requires additional equipment such as a rack or stands), you'll deadlift the bar up to your thighs and hold it at arms-length during the Step Up.

Just fyi, you can sub in dumbbell step-ups if you're not comfortable trying this one.

Take an overhand grip, a bit outside shoulder width. I've got 225 lbs on the bar, so it can be done with a decent amount of weight. Start lighter than this the first time you try it, of course.

Here's a different view.

When you're about to step your first foot up on the bench, perform a bit of a "high pull/shrug" to help get the leg up.

This will hit your upper back and traps along with working your core and your hip flexors. It's like a resisted knee-up.

This upper body hitch up is easier to see on the video, so definitely watch that, if you're interested in trying this exercise.

Shift your weight forward and start the push, both from your front AND your back leg. You'll need all the help you can get from both legs when you go heavy with this one.

Complete the step until you've got both feet on top of the platform.

Now step back and down with the same foot your started with, i.e. if you started with the left leg, step down with the left leg.

Bring your other foot down.

Now step up with the OTHER leg that you didn't lead with last rep. In this case, I'll be stepping up with the right foot.

Step up to the top with both feet again.

Then come back down with the right leg again.

As I mentioned above, you can use dumbbells instead of the barbell, but you won't get the same core/hip flexor/upper back training effect that you'll get with this barbell version.

 

Inter-Exercise Exercise - Heavy Dumbbell Crawling - 85 lb dumbbells x 10 feet, forward and backward

This is where the fun REALLY starts. Dumbbell Crawling is simply one of THE best core strength exercises I've ever found. You may be familiar with the Bear Crawl exercise...this adds WEIGHT to it...

...and it will literally SHRED the deep muscles of your core on every single rep.

If you want to work on force transfer between lower and upper body (one of the major functions of the core muscles), this exercise is IDEAL for that purpose.

I would recommend reading this much more in-depth rundown of the Dumbbell Crawl exercise here, if you haven't tried it before.

Set a pair of dumbbells on the floor (I'm using 85 lb dumbbells in the demo...I recommend you DO NOT start this heavy. I actually should have gone a bit lighter myself...but hey, I'm a bit nuts). You'll need at least 10 feet of clear floor space to work with.

Bend down and grab the dumbbells. Your feet should be fairly close in for best support. You don't want to be stretched out for this one at all...you want to stay compact for maximum power generation and support.

Lift the right dumbbell off the ground and step forward with your left foot. The idea here is to move opposing limbs so you get massive cross-tension through the core. You'll be on one foot and one hand while you move the weight.

Now repeat on the other side dumbbell.

Continue moving up the floor in this fashion.

Continue for about 10 feet.

Then you've got two options.

1. You can do this crawling movement BACKWARDS. Basically, just reverse the movement. It's actually a LOT harder than going forwards and will take a bit of practice.

2. Turn around and just go back FORWARDS again. If you're new to the Dumbbell Crawl, take this option. It'll be a lot less frustrating.

THIS is what you're going to be doing between each of the other exercises in this circuit.

 

Exercise #2 - Dumbbell Bench Press on the Step Riser - 5-7 reps

This exercise can also be done as a regular flat bench press, however using the Step riser allows you to have just your upper back on the top surface. This further allows you to drop your hips a bit, opening up the rib cage, while bending the knees and getting a bit more leg drive/tension to help stabilize the movement.

Getting into position for the Step version takes a bit of explaining, but it's not terribly difficult. I'm using the same pair of 85's for the press as I used for the crawl.

You can use whatever method you like to get the dumbbells into position for the exercise...I'll tell you how I do it.

First sit on the floor with your left dumbbell beside your leg. The right dumbbell should be BETWEEN your thighs (I'll tell you why in a second).

Reach over and grab the handle of the left dumbbell with BOTH hands and lift it onto your left thigh, so it's standing on end.

Next, grab the handle of the other dumbbell with your right hand. The "bottom" plate of the dumbbell should be pressed against your upper thigh. Now pull the dumbbell up and onto your thigh, sliding it up your leg until it's standing on end on your thigh. This method means you don't have to fully lift that other dumbbell off the ground. It's much easier.

(side note: I actually didn't do this in the video...I only remembered this method on the second round!)

Now both dumbbells are on end on your thigh. Lean back so your upper back is on the Step riser.

Do a hip thrust to get the dumbbells up.

As you thrust up, bring the dumbbells back and into the bottom position for the bench press.

Press as normal from there. Note how the hips can drop down below the level of the upper body in this exercise. This helps open up the rib cage and improve pec activation.

When you've done your reps, set the dumbbells back on end on your thighs, then sit on the floor and then set the dumbbells on the floor.

Bring those dumbbells back to your open floor space and do the Dumbbell Crawling again.

 

Exercise #3 - Dumbbell Renegade Rows - 2-4 reps

Now originally, I had planned on doing Feet-Elevated Renegade Rows on the Step riser....but very quickly realized my base of support wasn't nearly enough to move heavy dumbbells off the ground into the row.

So these are done with feet on the floor, set out wide, with some bend at the waist to help engage the core.

To perform Renegade Row, you'll leave one dumbbell on the ground while you row up the other dumbbell. Very simple exercise...and because of the Dumbbell Crawling you've already been doing, this will put insane levels of tension on those deep more muscles (and the upper back).

Like literally INSANE levels of tension. Trust me on this. It's like your guts are a towel getting wrung out...in a good way.

Alternate reps on each arm. At this point in the circuit, you'll likely get very few reps on the exercise.

Continue with another Dumbbell Crawl.

 

Exercise #4 - On-Step Dumbbell Squats/Deadlifts - 5-7 reps

You can also perform this exercise standing on a bench. I actually DO recommend you stand on something for this one as the idea here to is get VERY low on the squat...knees to chest low....with a very close stance.

Because when you come back up, you're not only working the legs, you're getting a TON of core engagement via the bracing required to perform the squat in that position.

So first, grab your dumbbells (85's again for me) and stand on the Step or bench, feet close together.

Now squat down as far as you physically can. The dumbbells will come a bit forward and yes, your back WILL likely round over a bit at the bottom.

This is absolutely FINE in this case, because of several reasons.

1. The load is not huge, compared to what you do a on a barbell back squat.

2. The load is not ON your back...it's being held forward and below the level of your hips. I find this takes much of the stress off the lower back as it's not forced to support the load directly.

3. Awkward position lifting can actually be very beneficial. It trains the body to function and not get injured in imperfect conditions...(a very valuable thing for athletes where you're RARELY in a perfect position for movement).

Perform your reps with this exercise, with a short pause at the bottom of each rep.

Finish with one more round of Dumbbell Crawling.

DONE

At this point, you will likely be ready to crawl off and die in a corner. Only three more rounds of that to go!

Take about 3 minutes rest then repeat.

This combination will put INCREDIBLE tension on your core...I can promise you that about 2 days later you will be cursing me even more than you were cursing me during the actual training.

I've posted the full video of this entire circuit on my YouTube channel here...

Enjoy!

...or don't... ;)

ALSO...

If you're interested in even MORE killer ab training like this, definitely check out my book, "The Best Abdominal Exercises You've Never Heard Of".

This book is packed with 77 unique, new exercises that will SHRED your abs!

Nick Nilsson
The "Mad Scientist of Muscle"