Crunchless Core Review
Ask anyone on a fitness journey, and chances are that one of their primary goals is to achieve a flat stomach. Better yet, a six pack. According to Strength and Conditioning Specialist, Brian Klepacki, all you need to do is MOVE. Before the age of technology took over, all we did was move. From running around outside with friends, to playing sports, to afternoons spent at the pool or climbing trees.
A toned body simply came with the territory. From this simple principle of MOVE, Brian has created Crunchless Core and Crunchless Core Lite. The 60 day program claims to be the “most effective way to sculpt chiseled abs and an iron core without screwing up your spine”. A trustworthy source, Klepacki is no stranger to fitness, as he holds a Master’s Degree in Exercise Science.
- Duration: 3-12 weeks
- Frequency: 5+ times per week
- Total Cost:
- Money Back Guarantee
Introducing the Crunchless Core by Brian Klepacki
Why is the program “crunchless”?
Easy. Crunches, while a popular exercise, merely work the surface of the abdominals, oftentimes weakening their opposing muscles and creating strain throughout the spinal column. When we refer to the core, we are talking about all of the muscles that support the spine, not just the abdominals.
Functional exercises, similar to the actions you perform day to day, help to create a well-rounded core workout, proven to improve posture and mobility. A program fit for both men and women alike, Crunchless Core works through circuits based on power, strength, and stability, to give you the core you have always dreamed of and get rid of back pain, high blood pressure and Diabetes, with a bonus six pack on the side.
- 3-12 weeks
Crunchless Core is a 60 day program split into two phases.
Each phase is broken down into 4 week increments, to total 8 weeks to a stronger core.
At first glance, the program my look intense, but creator Brian Klepacki insists that the regime is fit for all levels from beginner to advanced. Throughout the program, he offers modifications for workout newcomers as well as suggestions to work up to a more advanced level over the 8 weeks.
For example, if Brian asks you to perform the circuit four times with minimal rest, and you are out of breath after two rounds, he suggests either taking a rest before completing the remaining rounds or simply moving on to the next section of the workout. Creating smaller goals within the larger picture, will still help you to progress through the program.
This is also where Crunchless Core Lite comes in. If Crunchless Core is too intense, take a break and work through the sixteen thirty-minute workouts instead. These exercises are perfect for working out at home, with no equipment needed. All you need is a little motivation and determination.
Once you have built up your strength, you can jump right back into the full Crunchless Core program.
- Printed Materials
To access Crunchless Core and Crunchless Core Lite, you will download PDF manuals that walk you through the ins and outs of the workout routine.
Within this manual, you will find a calendar for both Phase 1 and Phase 2 of Crunchless Core, a calendar for Crunchless Core Lite, a list of exercises, as well as photo guides for each movement. If you prefer physical instruction, the download also includes video files for all of the exercises in both phases, including the warm-up and cool down. All of these can be downloaded to as many devices as you like and accessed anywhere at any time.
Gender Focus – Either
Who will benefit from this program? As for the gender equality card, Crunchless Core is equally efficient for both men and women.
Throughout the workout manual, Brian is prominently featured demonstrating proper form and technique, with his female training counterpart, Michelle, only popping up in a few photos.
Both trainers are, however, featured in the workout videos so no matter your preference you will have an equally as inspiring coach to emulate.
- => 20 years but
- => 30 years but
- => 40 years but
- => 50 years but
- => 60 years old
While gender is no question here, the program does not specify an age minimum or maximum to participate. General fitness rules state, however, that any major fitness regime should not begin any earlier than age 15 to not hinder proper bone and muscle growth.
The older you get, the more important it becomes to perform functional exercises like those in Crunchless Core. Looking at participant reviews, the ages range from about 30 to 50 years old. If you are on the older end of the spectrum and have any physical ailments, be sure to check with your doctor before starting this workout, and even so, be sure to start slow and build intensity.
Body Type (BMI) Fit
- Under-Weight (Body Mass Index
- Normal-Weight (Body Mass Index 18.5 to 24.9)
- Over-Weight (Body Mass Index 25 to 29.9)
- Obese (Body Mass Index 30 to 34.9)
- Extremely Obese (Body Mass Index => 35)
Crunchless Core does not discriminate based on body type, just like it is open to all genders and age groups. Regardless of your body type, you will be able to participate in the program and modify exercises to meet your ability level.
If you are already fairly in shape and are just looking to gain definition in your midsection, you will absolutely see results faster than someone who is higher on the BMI scale.
BMI stands for Body Mass Index and is essentially a measure of body fat.
How do you measure your BMI? Ideally, your fitness facility has a medical-grade BMI reader that uses a multi-point bioimpedence to measure your body fat. If all else fails, you can refer to the generic BMI chart that uses a height over weight calculation.
Keep in mind, however, that these charts do not take into consideration the composition of your weight. In other words, it does not know how much of your weight is made up of muscle vs fat. Either way, the Crunchless Core regime focuses on your midsection, which is one of the toughest spots to lose fat, so if you are looking for a program to decrease your BMI, it is a good place to start.
- Body Weight
Brian Klepacki’s core routine takes you through everything from cardio and bodyweight exercises to some heftier moves using major gym equipment.
As previously stated, Brian uses “functional” movements, meaning the exercises can be compared to many actions you perform every day. For example, the Suitcase Carry, mimics just that. Whether it is carrying a suitcase or an arm full of grocery bags, the exercise translates into daily living.
Each section of the workout focuses on the main components of POWER, STRENGTH and STABILITY.
Taking a look at the specific exercises within the program, it would seem to be geared towards those who do not suffer from any type of joint pain or injuries. The moves are very dynamic, many requiring large ranges of motion.
That being said, a beginner can definitely modify the exercises to have a smaller range of motion while building strength. If you are coming back from an injury or illness, it is a great idea to decrease range of motion and modify where you can. If one of the movements is absolutely out of the question, Brian suggests it is simply skipped over. As he reminds us, “Technique over completion”. Later on, we will look further into the entire program.
As a plus side to a trim core, symptoms or chances of Diabetes or high blood pressure may diminish, as belly fat can increase your risk. Regardless, if you suffer from any type of pre-existing condition, remember to check with your doctor before starting any workout program.
The beauty of a fitness program that focuses on the core is that it fits into nearly everyone’s goals.
Looking to burn fat? Done. Looking to transform your body? Absolutely.
Crunchless Core has the ability to help you melt away fat while building muscle and muscular endurance. The tighter and stronger your core, the easier day to day living becomes. Not only that, but many exercises that you currently struggle with will become easier by learning to engage your core muscles. Even women who are in postnatal recovery can benefit from core stabilization once they have been cleared for working out.
Imagine an apple. If you cut out it’s core, all of the slices fall away. The body works the same way. Without a strong core, you become more prone to injuries, mainly surrounding your spine, because there is not enough structure to support the wear and tear of everyday life. Our bodies “fall apart”. Creating a solid core helps everyone, no matter the goal.
Single Vs Group
- With a buddy
The majority of workout programs on the market are geared towards a solitary activity, but if you have friends with similar goals, there is no reason you would not be able to follow the routine together and keep each other motivated. The program works just as well on your own, but we all love a little company. If you still need some extra help, do not be afraid to ask a trainer at your fitness facility for guidance through your journey to a tighter core.
- Can be done anywhere
- At home and/or using equipment at a gym
Ideally, you can take this program anywhere and everywhere, especially since you are able to download the material to any portable device. The flexibility is there and everyone loves the chance to work out at home amidst a busy schedule.
However, as you may have noticed, a lot of the equipment necessary for the full-sized Crunchless Core is found at the gym.
Things like battle ropes and plyo boxes are not generally found in your average home gym. While there are the five equipment alternates, if you want to follow the program word for word, you will have to visit a fitness facility. Again, Crunchless Core Lite will definitely be your go-to if you are unable to visit a gym or prefer to work out in your own home, at the park, or while traveling.
- No - uses only body weight
- Yes - simple and portable equipment
- Yes - equipment that needs set up and not portable
The Crunchless Core regime requires a fairly long list of equipment. This includes: dumbbells, barbells, kettlebells, medicine balls, plate weights, a cable machine, a bench, battle ropes, a plyo box, an ab wheel, suspension straps, a bosu ball, resistance bands, a stability ball, and pull up bar. It is definitely handy if you have an at-home gym with all of these items, but you are much more likely to find everything at your local gym or fitness club.
The program takes accessibility into some consideration and suggests only five equipment substitutions.
1) Dumbbells instead of kettlebells or plate weights.
2) Resistance bands if you are unable to access a cable machine.
3) A barbell in place of an ab wheel.
4) A solid chair or outdoor bench instead of an exercise bench or plyo box.
5) Monkey bars in place of a pull up bar.
Brian states that in the instances where there are no suitable replacements for a piece of equipment, to simply choose a similar exercise from the program instead. A BONUS to purchasing the program, is the free Exercise Exchange Manual that allows you to search for an appropriate modification.
Crunchless Core Lite, on the other hand, is a completely equipment-free program. It is perfect for those who do not have access to a gym facility or are constantly on the go. A hotel room? No problem!
The one accessory you will constantly use throughout both the regular and the lite program is a foam roller.
Many programs incorporate the foam roller into their warm-up, and Crunchless Core is no different. Brian rolls you through nine foam roll movements to warm up before each workout. Foam rollers are a wonderful way to get blood moving through your muscles before a workout and as an added benefit, using one feels just like getting a massage. You will be sore participating in an intensive 60-day routine, so the foam roller will help get the kinks out at the start of each segment.
- 5+ times per week
The regimes of Crunchless Core and Crunchless Core Lite have you working out six days per week. Day seven is your designated rest day. Both programs follow the same pattern and suggest which workout to do on which day of the week. Workouts will take anywhere from 30 minutes on the lite program to 60 minutes on the full program.
The schedule rotates through two POWER focused workouts, two STRENGTH focused workouts, one STABILITY focused workout, and two CARDIO focused workouts.
This combination creates a very well-rounded program. That being said, it is okay if you cannot exactly follow the schedule. The most important part is to complete workouts A, B, C, & D, plus two cardio sessions.
Sessions A through D should always be completed in that order, without skipping around. If you need an extra day of rest after workout B, continue on to workout C when you are ready. The workouts are designed specifically to build on each other for maximum results and efficiency.
- Follow required program regime strictly to get results
Because the program is only 8 weeks, it is highly suggested to stick to the program word for word.
Skipping days or exercises will not yield the same results as following every detail. There are no reviews yet that suggest similar results without following the regime to a T, but as a general rule, you will only get what you put into it.
Since Brian does give you beginner options, there is growth potential in repeating the program, each time progressing further until you reach the highest levels of performance he is asking for.
With a Masters in Exercise Science, Brian Klepacki does not forget about the fitness newbies. The workout in it’s original format is really suited for those who are comfortable around the gym and gym equipment, but if you are completely new, have no fear.
Everyone starts somewhere.
Using the included photos and video guides, even a beginner can follow the workout. Modifications can be made to range of motion and if you have a hard time making it through a round, you are able to take a longer rest in between exercises until you build up stamina.
Also, Brian leaves specific weight choices up to you. As you begin the program, you may start with a lighter weight and work up to a heavier weight as your comfort level increases. There is always a way to make small advances and set smaller goals within the program. Crunchless Core Lite is actually designed to increase your strength and stamina for the full length program, so if you are unsure if the whole 60 days is right for you, give the lite program a try first.
Optimal Diet Options
- Diet changes required: Yes
“Abs are made in the kitchen” is a phrase you will often hear in the fitness world and it is incredibly true and reiterated in Crunchless Core.
You also “cannot out-exercise a bad diet”.
Brian does not give you a meal plan or a shopping list like some other programs do, but he discusses general nutrition guidelines you should be following to see maximum results when paired with the workouts.
The program is intensive, so sugar and alcohol are no nos. Carbohydrates like chips and crackers should be heavily restricted as well as any food that is highly processed. With everything that should be limited or cut out completely, you are welcome to as many lean proteins and veggies as you can handle.
Drink plenty of water and never skip breakfast!
In fact, Brian suggests four to six small meals per day so you are able to keep your energy flowing at an even pace. If you have a busy lifestyle, feel free to meal plan and cook ahead of time. The creativity is up to you.
Remember, when building your ideal nutrition program, it must be sustainable. Diets do not work. Lifestyle changes work. Counting calories only makes you crazy and not all weight loss is fat loss. It is easier to gain a pound of muscle than it is to lose a pound of fat. It may be difficult, but consistency is key to any weight loss journey. If you are in it 100% for the long haul, the results will show.
- Supplements Required: No
In conjunction with your updated outlook on nutrition, some may turn to supplements. Klepacki does not suggest nor deter you from using supplements, but it is always a good idea to check with your doctor if you have any questions or specific dietary needs.
- Supplements Brands Recommended: No
Workout Program Support
As of now, there are no additional supports available aside from the photo and video tutorials. There is no specified help line or email on the website or within the program materials.
Brian does provide you with the Facebook, Instagram, and Website for his personal business, but Crunchless Core does not have its own handles. The program is, however, a sub-product of Critical Bench, which does have a basic contact page.
If you pay a visit to the Crunchless Core website, you will find a handful of reviews of the program from general everyday users all the way to certified trainers and even an orthopedist. Though there aren’t any before and after photos on the website, the positive reviews paint an optimistic picture.
I find Brian’s core workouts beneficial and appropriate for a broad range of patients and athletes. In fact, I would probably perform fewer surgeries if people followed his core strengthening approach.
I was super impressed with the variety of movements found in Crunchless Core...many I’ve never done before. They were very challenging and I could feel the muscles working everywhere in my body and not just my abs. I also noticed zero neck or back pain after working out hard.
I’m 50 years old...In just under 60 days I was able to noticeably tighten up my entire body and get the 6-pack abs I always wanted.
Being a mother of 3 with limited time, I have trained with personal trainers, been a runner, a Crossfitter, done Orange Theory, Zumba, Boot Camp, tried training on my own and many other classes in between but most programs fall short. When I started training with Brian I had overuse injuries. In the short time that I have been with Brian, he has not only corrected my knee pain, but he has taught me so much about functional training, my form and correcting things I thought I was doing right for years.
Because this program is fairly new, it may be some time before true before and after photos are available. Based on the reviews, especially those from fitness professionals, you can trust the program to give you results.
Other User Testimonials
The social media presence of Crunchless Core is a bit lacking, though Brian himself does advertise his personal social media handles within the program downloads. Because of this, you must do a lot of digging to find any reviews on the program outside of the program’s website. The reviews that do exist seem to be positive. With so many exercises included, there is little risk.
Workout Phases Overview
|Now we will take a deeper look into Crunchless Core and Crunchless Core Lite, starting with the warm-up and working through Phase 1, Phase 2, and the Cool Down. Phase 1 and Phase 2 of the full Crunchless Core both follow the same schedule and gradually build in intensity level as you progress. The phases are designed to give you the maximum results in the least amount of time.|
You will then move on to twelve suspension stretches. These stretches continue to warm up the areas you foam rolled and continue on to some new ones. This leads you to a cardio component, gradually increasing your level. Once this routine is complete, you are ready to take on the day’s workout phase.
Crunchless Core Phase 1
There are six total workout days per week in Phase 1 that you will complete in the same order each week. Within each day are small circuits that rotate between work and rest periods. The goal is to minimize the amount of rest you need in between work periods.
- Day 1: POWER Routine A moves through a circuit of dynamic power moves, split into three parts. The first part is considered a “metabolic conditioner” that gets your body ready for bigger moves while increasing your stamina. This is followed by two mini circuits.
- Day 2: STRENGTH Routine B is made up of four circuits and a “strength finisher”. Each circuit builds on the previous by adding more repetitions and rounds to slowly fatigue your muscles. The strength finisher is one power move that you will repeat for three rounds.
- Day 3: CARDIO can be any cardio activity performed for an extended period of time for at least thirty minutes.
- Day 4: STABILITY Routine C begins with a floor routine using bodyweight to engage your deep core muscles. These are some of the major muscles that support the stability of your spine. You will then have two tabata series. For those unfamiliar with tabata, it means that you will be intensely working out for a short period of time, followed immediately by a short rest, and then repeating. Following the tabata section, you will complete two more mini circuits.
- Day 5: COMBO Routine D is just like it sounds. It combines the best of POWER, STRENGTH, and STABILITY into one intense routine. You will start with a metabolic conditioning series, move to a power and strength circuit, and finish with a stability circuit.
- Day 6: CARDIO
- Day 7: REST. A rest day is just as important as your workout days. Rest allows your muscles to recover and heal. Even if you feel like you could work out, resist the urge. The fastest way to fail at a program is to overwork your muscles, leading to injury.
Crunchless Core Phase 2
Phase 2 is included in your download and is structured identically to Phase 1 as far as your calendar is concerned.
- Day 1: POWER Routine A like Phase 1, begins with a metabolic conditioning series and goes on through two mini circuits. Exercises become more complex.
- Day 2: STRENGTH Routine B is identical in structure to Phase 1’s Day 2 workout, but again, the workout becomes harder with more multi-joint exercises.
- Day 3: CARDIO
- Day 4: STABILITY Routine C is quite different than in Phase 1. While you still begin with a floor routine, there is not tabata series on this day. Instead, there are two circuits interspersed with a bosu ball circuit. The bosu ball adds a good amount of extra challenge as your core works double time to stabilize your body.
- Day 5: COMBO Routine D also introduces new exercises to the mix, using a metabolic conditioner, battle rope circuit, and stability circuit, to finish out the week.
- Day 6: CARDIO
- Day 7: REST
At the end of each day, regardless of which phase you are working on, Brian gives you a cool down to aid your muscles in recovery. This cool down is a combination of slow cardio and static stretching, totaling five to ten minutes. By the time you reach the end of your cool down, your workout will have taken roughly 45-60 minutes.
Crunchless Core Lite
As we have mentioned, this lite version of the program is perfect for those just starting out. Another excellent benefit of the lite program is that if you go away on business or are on vacation away from a gym, you can swap in any of the workouts for the workout on the full program. The calendars are identical, asking you to rotate through POWER, STRENGTH, STABILITY, and CARDIO workouts. This time, you are able to pick your own out of sixteen possible options. You can mix and match and find the one that rings the most suitable for you. The best part is that you don’t need any equipment. All of the workouts are based on bodyweight and use the same warm-up and cool down as the full Crunchless Core.
Money Back Guarantee
- Money back guarantee available: Yes
To receive the entire Crunchless Core program, you only pay $17. Crunchless Core Lite is included in this package for FREE. This minimal fee comes with a 100% money back guarantee.
If you are not satisfied with your results after 60 days, your money will be refunded. If you decide to purchase the physical version of the program rather than the downloadable version, there are shipping and handling fees. These fees are most likely not refunded.
Investing in Diet and Supplements
Unlike many other fitness programs, Crunchless Core is not specific about its diet plan. It gives you guidelines to use that are common sense in the workout world, such as minimizing carbohydrates such as bread and pasta. There is nothing new here. Since the nutrition rules are fairly broad, this leaves it up to you to spend or not spend your money.
If you want to start buying all organic, go for it. If you would rather stick with regular brands, that works too. The dietary aspects of this program are very flexible, so you do not need to feel like you must spend hundreds of dollars on certain foods and supplements. Keep in mind however, that your midsection does in fact respond to a cleaner diet.
Monthly Subscription Program
- Has Monthly Subscription Program: No
“Move well. Look well. Live well.” This is Brian Klepacki’s mantra throughout Crunchless Core.
It is a common goal for everyone to live a full, healthy life. For many people, a heavier midsection can be the root cause of many illnesses as well as the majority of back injuries and pain. Strengthening your core muscles, not just those superficial abdominals, has the ability to completely transform your life.
This program is “crunchless” for good reason. The tried and true method of performing crunch after crunch to flatten your stomach is NOT actually the best method to achieving a trim core. You need to dig deep into the tiny underlying muscles that support your spine. It is these muscles that give you the proper functionality and posture needed to live your daily life.
For just $17, you can get that six pack you have dreamed of. Not only that, but there is the strong possibility that you will be cured of what ails you. Back pain, high blood pressure, and Diabetes may melt away and you will be feeling better in no time. From the overwhelmingly positive reviews on the website to the format of the program, you cannot lose.
Hands down the best aspect of this program is the inclusion of Crunchless Core Lite for free. The program can be made to fit your lifestyle, whether you have access to a fitness facility or not. Your fitness level does not matter as there are plenty of options and modifications along the way. Brian gives you the tools to start at your own beginning to start living your best life.
Is Crunchless Core worth it? Absolutely. Now all we need are to see some of your before and after photos!