Past Abdomial Workouts

ABS-Monday: May 7, 2012

Intermediate

14 Rounds of:

• 7 Crunches
• 7 Side to Sides
• 7 Full sit-ups (unanchored)

Advanced

Same as Intermediate except split the 14 rounds up by using a 10lb plate for the 1st 7 Rounds, no weight for the last 7 rounds

ABS-Tuesday: May 1, 2012

Intermediate

8 Rounds of:

3 reps, then 5 reps, then 7 reps of each exercise (that equals 1 round)

• Crunches
• Full Sit-ups (unanchored)

Advanced

Same as Intermediate except use a 10lb plate for the Full Sit-ups (unanchored)

ABS-Monday: April 30, 2012

Intermediate

5 Rounds of:

5 reps, then 10 reps, then 15 reps of each exercise (this equals 1 round)

• Obliques Right side
• Side Crunches with Legs Dropped to the Right

Then 5 Rounds of:

5 reps, then 10 reps, then 15 reps of each exercise (this equals 1 round)

• Obliques Left side
• Side Crunches with Legs Dropped to the Left

Obliques Right - Lay on your side so your body is facing right.  Legs should be slightly bent.  Raise your body off the ground so that you are crunching while laying on your side
Obliques Left - Same as right just turn on your left side
Side Crunches Legs Drop to the Right - Lay in a crunch position, back flat, legs off the ground with your heels pointed straight up so that you form an "L" position (like the start of a hip raise w/legs straight).  Drop your legs to the RIGHT while trying to keep your upper body as flat as possible - try and form a 90 degree angle with your body while your legs are touching the ground (just like a Russian twist).  Don't move, keep your body flat and pointing up.  Start crunching up
Side Crunches Legs Drop to the Left - Same as right just drop your legs to the left

Advanced

4 Rounds of:

• 100 Flutter Kicks (2 count)
• 25 Knee Raises (use AB Straps or hang from Bar)

ABS-Tuesday: April 3, 2012

Intermediate

#1 - 3, 3, 3, 5, 5, 7, 5, 5, 3, 3, 3 reps of each exercise
*Position-Feet off the ground, Keep legs in a 90 degree bend

• Crunches
• Side to Sides (2 count)

After you finish all the resp in #1 then move onto #2

#2 - 3, 3, 3, 5, 5, 7, 5, 5, 3, 3, 3 reps of each exercise
*Position-Keep legs as straight as possible pointing up (making an "L" position)

• Crunches
• Side to Sides (2 count)

Advanced

#1 - Hanging from a Bar

10 Rounds of:

• L-Hold for 5 secs
• 10 L-Hold Flutter Kicks (2 count)

#2 - 100 Crunches

ABS-Monday: April 2, 2012

Intermediate

2 Rounds of:

• Full Lower with a Hip Raise Ladder 1 to 10 to 1 by 1's

Example: 1 Full Lower with 1 Hip Raise, 1 Full Lower with 2 Hip Raises, 1 Full Lower with 3 Hip Raises, keep this up till you get to 1 Full Lower with 10 Hip Raises, then work your way back down to 1 Full Lower with 1 Hip Raise.

Advanced

As Fast As Possible on an AB Bench 3rd Rung or a challenging angle

• 50 Full Sit-ups holding a 10lb plate
• 40 Full Sit-ups holding a 25lb plate
• 30 Full Sit-ups holding a 35lb plate
• 50 Full Sit-ups

Workout based on WOD already performed

ABS-Monday: March 26, 2012

Beginner

4 to 5 Rounds of:

• 50 Flutter Kicks (2 Count)
• 50 Leg Levers

Intermediate

1st

• 100 Flutter Kicks (2 Count)
• 50 Leg Levers
• 50 Hip Raises

2nd

10 Rounds:

• 10 Leg Levers
• 10 Jumping Jacks
• 10 Full Lowers

Leg Lever = Lift Legs up to a 90 degree bend, then back down to touch heels off ground.
Jumping Jacks = While laying on your back, tap heels of the ground, spread feet apart (apx 1/2 foot off ground), bring your feet back together and back to the ground.

Advanced

with AB Straps - 5 Rounds, rest when needed

• 5 second L-Hold
• 5 Straight Leg Lifts
• 5 second L-Hold
• 5 Straight Leg Lifts to the Upper Left
• 5 second L-Hold
• 5 Straight Leg Lifts to the Upper Right

After the 5 Rounds

• 50 Full Sit-ups on an AB Bench 3rd Rung

ABS-Tuesday: November 15, 2011

4 Rounds of:

• 20 Side to Sides (2 count)
• 50 Flutter Kicks (2 count)

ABS-Monday: November 14, 2011

4 Rounds of:

• 20 Hip Raises (2 count)
• 50 Flutter Kicks (2 count)

ABS-Friday: November 11, 2011

15 Rounds of: 10 seconds max reps, 10 seconds rest

• Hip Raise

ABS-Thursday: November 10, 2011

15 Rounds of: 10 seconds max reps, 10 seconds rest

• Side to Sides

ABS-Wednesday: November 9, 2011

• 100 V-ups

ABS-Monday: October 31, 2011

As Many Rounds As Possible in 15 Minutes of:

• 5 Crunches
• 5 Full Sit-ups (unanchored)
• 5 Crunches Holding for 5 seconds on each one
• 5 Full Sit-ups but taking 5 seconds to lower back to the floor on each one

ABS-Tuesday: October 25, 2011

15 Rounds of:

• 10 Side to Sides (each side equals 1 rep)
• 25 Flutter Kicks (single count)

ABS-Monday: October 24, 2011

15 Rounds of:

• 10 Full Sit-ups (anchored)
• 15 Crunches

ABS-Thursday: October 13, 2011

As Many Rounds As Possible in 15 minutes of:

• 20 Flutter Kicks (2 count)
• 20 Floor Touch Jumping Jacks (touch your heels to the ground, after lifting them slightly off the ground, spread your legs out like a jumping jack, repeat)
• 10 Second Hip Raise Hold
• 10 Hip Raises

ABS-Wednesday: October 12, 2011

As Many Rounds As Possible in 15 minutes of:

• 10 Side to Sides (each side)
• 10 Crunches holding a 10lb plate above body, straight arms
• 10 Full Sit-ups (unanchored)

ABS-Thursday: September 29, 2011 "Lets Have Fun 2"

2-4-6-8-10-8-6-4-2-4-6-8-10-8-6-4-2 reps each of:

• Full Lowers
• Hip Raise
• Side 2 Sides

ABS-Wednesday: September 28, 2011 "Lets Have Fun 1"

2-4-6-8-10-8-6-4-2-4-6-8-10-8-6-4-2 reps each of:

• Crunches-Legs Straight
• Crunches-Legs 90 degree Bend
• Crunches-Legs Up "L" Position, Reach for your Toes

ABS-Tuesday: September 27, 2011

10 Rounds of:

• 30 Seconds Max Reps of: Full Sit-ups (Anchored)
• 20 Seconds Max Reps of: Hip Raises
• 10 Seconds Rest

ABS-Monday: September 26, 2011

10 Rounds of:

• 30 Seconds Max Reps of: Flutter Kicks
• 20 Seconds Max Reps of: Full Sit-ups (Legs Straight-Unanchored)
• 10 Seconds Rest

ABS-Monday: August 29, 2011

14 Rounds of:

• 7 Crunches (Fast)
• 7 Crunches (Slow)
• 7 Seconds Crunch Hold

ABS-Wednesday: August 3, 2011

Set 1 = 20 seconds as many reps, 10 seconds rest
Set 2 = 30 seconds as many reps, 15 seconds rest
Set 3 = 40 seconds as many reps, 20 seconds rest

• Set 1, 2, 3 of Crunches
• Set 1, 2, 3 of Flutter Kicks
• Set 1, 2, 3 of Full Lowers

ABS-Thursday: July 28, 2011

• Full Lowers with a Hip Raise Ladder 1 to 20 to 1. 

Do a full lower with 1 Hip Raise, repeat 1 Full Lower except increase the Hip Raise to 2, keep this up till the hip raises equal 20 then back down to 1.

ABS-Tuesday: July 26, 2011 "I Still Hate Taylor Rick"

4 Rounds of:

• 100 Flutter Kicks (2 Kicks equal 1 rep)
• 50 Full Sit-ups (unanchored)

ABS-Thursday: July 21, 2011

20 Rounds of:

• 10 Seconds Crunch Hold
• 5 Crunches "Slow"
• 5 Crunches "Fast"

ABS-Wednesday: July 20, 2011

10 Rounds of:

• 15 Flutter Kicks (count 2 kicks as 1 rep)
• 15 Leg Levers (a full lower without the hip raise)

ABS-Tuesday: July 19, 2011

10 Rounds of:

• 12 Side to Sides (each side is 1 rep)
• 10 Russian Twist with a Hip Raise (drop legs to one side, hip raise equals 1 rep, then drop other side. hip raise equals 2 reps)

ABS-Wednesday: July 13, 2011

As Many Rounds as Possible in 10 Minutes of:

• 5 Hip Raises
• 5 Seconds Hip Raise Hold
• 10 Full Lowers
• 10 Flutter Kicks (2 kicks equals 1 rep)

ABS-Tuesday: July 12, 2011

As Many Rounds in 10 Minutes of:

• 10 Crunches
• 10 Second Crunch Hold
• 10 Full Situps (unanchored)

ABS-Friday: July 1, 2011

1 rep to 10 reps to 1 rep (by 1) of:

• Crunches
• Full Lowers
• Full Crunches (a crunch and small hip raise at the same time)

ABS-Thursday: June 30, 2011

1 rep to 10 reps to 1 rep (by 1) of:

• Full Lowers
• Crunches
• Hip Raises

ABS-Tuesday: June 7, 2011 "The Megan B"

• Russian Twists with 50 Hip Raises when you pass through the center

Then do 10, 15, 20, 25, 20, 15, 10 of:

• Right Leg Drop & Crunch
• Bring your legs back to the center start position and perform Side to Sides (each side) 
• Left Leg Drop & Crunch
• Bring your legs back to the center start position and perform Side to Sides (each side)

Then Finishes with

• Russian Twists with 50 Hip Raises when you pass through the center

Russian Twist w/ Hip Raise =  Lay in a crunch position, back flat, legs off the ground with your heels pointed straight up so that you form an "L" position (like the start of a hip raise w/legs straight). put your arms out flat and 90 degrees off your body palms down (for balance).  drop your legs to the left (90 degrees off your body) while only letting your body twist slightly, then bring your legs back up to the center (this is the Russian twist) do a hip raise, this equals 1 rep.  Now drop your legs to right, back to the center and repeat hip raise, keep this up till you get to 50.
Right Leg Drop & Crunch = Lay in a crunch position, back flat, legs off the ground with your heels pointed straight up so that you form an "L" position (like the start of a hip raise w/legs straight).  Drop your legs to the RIGHT while trying to keep your upper body as flat as possible - try and form a 90 degree angle with your body while your legs are touching the ground (just like a Russian twist).  Don't move, keep your body flat and pointing up.  Start crunching.
Left Leg Drop & Crunch = Same as the right, just drop to the left.

ABS-Monday: June 6, 2011

4 Rounds of:

• 25 Full Sit-ups (unanchored)
• 1 Crunch, Crunch Hold 10 secs, 2 Crunches, Crunch Hold 10 secs, 3 Crunches, Crunch Hold 10 secs, 4 Crunches, Crunch Hold 10 secs, 5 Crunches, Crunch Hold 10 secs, 4 Crunches, Crunch Hold 10 secs, 3 Crunches, Crunch Hold 10 secs, 2 Crunches, Crunch Hold 10 secs, 1 Crunch

ABS-Friday: June 3, 2011

7 Rounds of:

• 10 Crunches
• 10 Full Lowers
• 10 Full Sit-ups
• 10 Hip Raises (Legs Straight)

ABS-Monday: May 16, 2011 "The Cara"

5 Rounds of:

• 10 Crunches Slow (2 count up and down)
• 10 Crunches Fast (1 count up and down)

10 Rounds of:

• 20 Kicks (2 count = 2 kicks equal 1 rep)
• 10 Side to Sides (each side equals 1 rep)
• 10 Hip Raises

5 Rounds of:

• 10 Crunches Slow (2 count up and down)
• 10 Crunches Fast (1 count up and down)

ABS-Tuesday: May 10, 2011

#1: 100 Kicks (2 count = 2 kicks equal 1 rep)
#2: 10 Rounds of:

• 10 Side to Sides (each side equals 1 rep)
• 10 Kicks (2 count = 2 kicks equal 1 rep)

#3: 100 Kicks (2 count = 2 kicks equal 1 rep)

ABS-Monday: May 9, 2011

• Crunches
• Hip Raise (legs straight)

#1:  Follow the numbers (Crunch-Hip raise) 1-1, 1-2, 1-3, 1-4, 1-5, 1-6, 1-7, 1-8, 1-9, 1-10, then back down to 1-1.  So crunches stay at 1 but hip raises go up by 1 each time.
#2: Reverse the numbers (Crunch-Hip Raise) 1-1, 2-1, 3-1, 4-1, 5-1, 6-1, 7-1, 8-1, 9-1, 10-1 then back down to 1-1.  Reverse, crunches go up by 1 each time but hip raises stay at 1.
#3:50 Bicycles (each side equals 1 rep)

Example of #1: 1 Crunch 1 Hip Raise, 1 Crunch 2 Hip Raises, 1 Crunch 3 Hip Raises, 1 Crunch 4 Hip Raises . . keep going till you get to 1 Crunch 10 Hip Raises then back down to 1 Crunch 1 Hip Raise

ABS-Sunday: April 24, 2011

• 50 Bicycles (each side-every 2 reps equals 1)

Then complete 9 rounds of:

• 9 Crunches
• 9 Full Sit-ups
• 9 Hip Raises
• 9 Full Lowers

After the 9 Rounds do:

• 50 Side 2 Sides (each side)

ABS-Monday: April 11, 2011

8 Rounds of:

• Hold your feet 6-12 inches above the ground then do 25 Crunches
• Crunch Hold then do 25 Flutter Kicks (2 Count)

ABS-Friday: April 8, 2011

25, 50, 25 reps of the following exercises:

• Full Sit-up (anchored)
• Crunches
• Full Lowers
• Hip Raises

ABS-Wednesday: March 16, 2011 "The Maggie"

50-40-30-20-10-20-30-40-50 reps of each exercise:

• Hip Raises
• Crunches

So 50 of each, then 40 of each all the way down to 10 then back up to 50. Named after Maggie A

ABS-Tuesday: March 15, 2011

4 Rounds of: 10 reps of each exercise then 5 reps of each exercise

• Flutter Kicks (2 count)
• Full Lowers
• Flutter Kicks (2 count)
• Full Lowers
• Flutter Kicks (2 count)

ABS-Monday: March 14, 2011

5 Rounds of:

• 15 Crunches (at a 2 count) so " slower"
• 15 Crunches (at a 1 count) so "faster"
• 15 Second Crunch Hold
• 15 Pulses

ABS-Tuesday: March 8, 2011

5 rounds of: 5, 10, 15 of each exercise

• Full Sit-ups (feet anchored under something)
• Crunches
• Full Sit-ups (feet NOT anchored, touch the top of your feet)

Example: 5 Full Sit-ups (anchored), 5 Crunches, 5 Full Sit-ups (not anchored) . . . 10 Full Sit-ups (anchored), 10 Crunches, 10 Full Sit-ups (not anchored) . . . 15 Full Sit-ups (anchored), 15 Crunches, 15 Full Sit-ups (not anchored) - this equals 1 round - repeat for a total of 5 rounds.

ABS-Monday: March 7, 2011

Full Lower Split by Side to Sides

10 Rounds of: 5,10,15 for Side to Sides ONLY.  Reps are for each side / 2 count

• Full Lower 1st half-feet raise/leg lever off the ground but stop before the Hip Raise
• Side to Sides
• Full Lower 2nd half-Hip raise then return feet back to the ground

Example: Full Lower 1st half, 5 Side to Sides (each side), Full Lower 2nd half . . Full Lower 1st half, 10 Side to Sides (each side), Full Lower 2nd half . . Full Lower 1st half, 15 Side to Sides (each side), Full Lower 2nd half . . Full Lower 1st half, 20 Side to Sides (each side), Full Lower 2nd half . .  then repeat the whole thing for a total of 10 rounds.

ABS-Friday: March 4, 2011

3 rounds of: 5 to 20 (by 5's)

• Kicks (2 count)
• Full Lowers (leg lever + a hip raise)

Example: Round 1=5 Kicks (at a 2 count so 10 total if counting by 1's), 5 Full lowers, then do 10, 15, 20 for each exercise. Repeat 2 more times for a total of 3 rounds.

ABS-Thursday: March 3, 2011 "Burner Ladder By 2's"

Set 1= do this rep base for every exercise 2 to 10 to 2 (by 2's)

Set 2= do this rep base for every exercise 2 to 12 to 2 (by 2's)

Set 3= do this rep base for every exercise 2 to 14 to 2 (by 2's)

Exercises:

• Crunches
• Crunch Hold in Seconds
• Pulses (where you are holding the crunch, do a crunch from that point up, very small and high on the crunch angle)

Example: Set 1= 2 Crunches, 2 second Crunch Hold, 2 Pulses, then 4,6,8,10,8,6,4,2 of each.  Set 2=same as set 1 but do 2,4,6,8,10,12,10,8,6,4,2 of each exercise.  Set 3=2,4,6,8,10,12,14,12,10,8,6,4,2 of each exercise. Rest 30 seconds to 1 minute between each set.

ABS-Wednesday: March 2, 2011

10 Rounds of:

• 10 sec Lever Hold (hold you legs up about 6 inches off the ground, keep them straight)
• 10 Kicks (2 count)
• 10 sec Lever Hold (hold you legs up about 6 inches off the ground, keep them straight)
• 10 Full Lowers (a leg lever+hip raise-heels go from ground to and L then hip raise your heels up)

ABS-Tuesday: March 1, 2011 "The Jenna"

50-30-10-30-50 of the following exercises:

• Full Sit-ups (try not to anchor your feet unless necessary)
• Hip Raise

Example: 50 Full Sit-ups 50 Hip Raises, then 30, 10, 30, 50

ABS-Friday: February 18, 2011

• 100 Kicks (2 count)
• Britney Spears 10lbs 20 (each side)
• Britney Spears 15lbs 20 (each side)
• Britney Spears 20lbs 20 (each side)
• Circle Sit-ups 10 Right & 10 Left
• Circle Sit-ups with a 10lb plate 10 Right & 10 Left 
• 100 Kicks (2 count) 

Britney Spears = Standing, holding a DB in each hand.  Lean to the right till the weight sits just above knee, then switch sides and lean the other way till the DB is above the knee.  That equals 1 

Circle Sit-ups = With your feet anchored, sit-up to the top of a the sit-up, shift your body to the Right, arc your body back to the ground without fully touching your body, arc over to the Left, now laterally move back to the starting top of the sit-up position.  That equals 1 to the Right.

ABS-Thursday: February 17, 2011

1 to 10 to 1 of the following:

• Full Lowers
• Hip Raise Hold in secs

Example: 1 Full Lower, Hip Raise Hold for 1 sec, then 2 Full Lower, Hip Raise Hold for 2 sec secs, then 3, 4,5 all the way to 10 and then back down to 1.

ABS-Wednesday: February 16, 2011

1 to 15 to 1 of the following:

• Crunches
• Crunch Hold in seconds

Example: 1 Crunch, hold in a Crunch position for 1 sec, then 2 Crunches, hold in a Crunch position for 2 secs, then 3, 4,5 all the way to 15 and then back down to 1.

ABS-Tuesday: February 15, 2011

As Many Rounds As Possible of the following exercises in 15 minutes:

• 5 Hip Raises
• 5 Full Lowers
• 10 Kicks (2 count)

ABS-Monday: February 14, 2011

As Many Rounds As Possible of the following exercises in 15 minutes:

• 10 weighted Crunches with 10lbs, hold the weight straight arms over your chest (use whatever you have to created a weighted experience-a book etc.)
• 5 Full Sit-ups (feet can not be anchored unless absolutely necessary-touch the top of your feet)
• 5 Crunches

ABS-Friday: February 11, 2011

5 to 15 to 5 (by 1) of:

• Full Sit-ups (feet can be anchored or not - touch the top of your feet)
• Kicks (2 count)
• Crunches

Example: 5 Full Sit-ups, 5 Kicks (2 count-so 5 kicks each side), 5 Crunches - then 6 of each, 7 of each, keep this up till you get to 15 then back down to 5

ABS-Thursday: February 10, 2011

ABS-Tuesday: February 8, 2011

5 Rounds of:

•   7 Crunches (slower then normal)
• 14 Second Crunch Hold
•   5 Crunches (slower then normal)
• 10 Second Crunch Hold
• 15 Crunches (fast)
• 10 Second Rest

ABS-Monday: February 7, 2011

4 Rounds of:

• 20 Hollow Rocks
• 10 Hollow Rock to Superman to the LEFT
• 10 Hollow Rock to Superman to the RIGHT

ABS-Thursday: February 3, 2011

4 Rounds of: 20-15-10

• Crunches
• Side to Sides (2 count) 

After you have completed 4 Rounds do

4 Rounds of: 15-10-5

• Full Lowers
• Kicks (2 count) 

Example-1st 4 rounds means 20 Crunches, 20 Side to Sides, 15 Crunches, 15 Side to Sides, 10 Crunches, 10 Side to Sides . . that equals 1 round, repeat 3 more times before moving to the lower ab 4 rounds of 15-10-5

ABS-Monday: January 31, 2011 "Happy 7's"

7 Rounds of:

• 7 Full Sit-ups
• 7 Hip Raises
• 7 Crunches
• 7 Second Crunch Hold
• 7 Full Lowers
• 7 Side to Sides

ABS-Thursday: January 27, 2011

• 50 Bicycles (2 Count)

Then do 10 Round of 30 seconds max reps 30 seconds rest of:

• Side to Sides 

Then Finish with:

• 50 Bicycles (2 Count)

ABS-Wednesday: January 26, 2011

30 - 20 - 10 - 20 - 30 of the following:

• Full Lowers
• Kicks (2 Count) 

e.g. 30 Full Lowers, 30 Kicks (2 Count), then 20, then 10, then 20, then 30

ABS-Tuesday: January 25, 2011

5 Rounds of:

• 10 Pike Full Sit-up (just keep your legs straight on the ground and reach for your toes)
• 10 Pike Crunches (crunch with your legs straight on the ground)
• 10 Full Sit-ups (touch the top of your feet - try not to anchor your feet unless necessary)
• 10 Crunches with feet on the ground 
• Rest 1 minute

ABS-Wednesday: January 19, 2011

10 Rounds of:

• 10 Hip Raises with a 10lb Dumbbell
• 10 Full Lowers
• Rest 30 Seconds

ABS-Tuesday: January 18, 2011

10 Rounds of:

• 10 Crunches with a 10lb Plate (normal speed-arms straight)
• 5 Sit-ups (touch the top of your feet-no bracing unless absolutely necessary) 
• 10 Crunches "Fast"
• Rest 30 seconds

ABS-Thursday: January 13, 2011

Burner Set Ladder with Pulses (Crunch, Hold, Pulse every number)

• Set 1 = by 2 to 10 to 2
• REST
• Set 2 = by 3 to 15 to 3
• REST
• Set 3 = by 4 to 16 to 4

E.G. Set 1=2 Crunches, 2 Sec Hold, 2 Pulses - 4 Crunches, 4 Sec Hold, 4 Pulses - 6 Crunches, 6 Sec Hold, 6 Pulses. 8 Crunches, 8 Sec Hold, 8 Pulses. 10 Crunches, 10 Sec Hold, 10 Pulses. 8 Crunches, 8 Sec Hold, 8 Pulses. 6 Crunches, 6 Sec Hold, 6 Pulses. 4 Crunches, 4 Sec Hold, 4 Pulses. 2 Crunches, 2 Sec Hold,  2 Pulses.  Set=Same as above but this time go by 3's- 3,6,9,12,9,6,3.  Set 3=By 4's-4,8,12,16,12,8,4

ABS-Tuesday: January 11, 2011

2/4 Rounds of:

#1-Do 10 of the following:

• Hip Raise and Rotate your feet to the LEFT when your hips come off the ground
• Hip Raise and Rotate your feet to the RIGHT when your hips come off the ground 
• Hip Raise

#2

• 50 Kicks (at a 2 count)

ABS-Monday: January 10, 2011

• 100 Hollow Rocks

ABS-Thursday: January 6, 2011

5 Rounds of:

Do these exercises at a SLOWER rate then you normally do:

• 5 Full Lowers
• 5 Hip Raises
• 10 Kicks

Do these exercises at a FASTER rate then you normally do:

• 10 Full Lowers
• 10 Hip Raises
• 10 Kicks

ABS-Wednesday: January 5, 2011

5 Rounds of:

5 - 7 - 9 reps of the following:

• Full Sit-ups (touch the top of your feet)
• Crunches
• Crunch Hold in Seconds
• Crunch Pulses (start from where you are holding for the Crunch Hold - go up from there and back to where you were holding) 

After you do 5 of each, 7 of each, and 9 of each - that equals 1 Round (e.g. 5 Sit-ups, 5 Crunches, 5 Sec Hold, 5 Pulses, then 7 Sit-ups, 7 Crunches, 7 Sec Hold, 7 Pulses, then 9 Sit-ups, 9 Crunches, 9 Sec Hold, 9 Pulses - repeat the whole thing a total of 5 times)

ABS-Tuesday: January 4, 2011

• 50 V-Sit-up Pass Through

Then do  4 Rounds of:

• Front Plank Hold 30 Seconds ON, 30 Seconds REST  

Pass Through = Use your Shoe or a Physioball (Large/Med Pilates Ball).  Start on your back Legs out straight, hands above your holding your Shoe or Ball.  Perform a V-Sit-up but when your hands and legs touch at the top of the V take your Shoe or Ball and pass it to your feet to hold.  Return back to lying flat on the ground except now the Shoe or Ball with be held with your feet.  Do the same V-Sit-up again and pass the Shoe or Ball back to your hand and return to laying flat.  That equals 1 rep

ABS-Monday: January 3, 2011

5 Rounds of:

• 10 Side to Sides (Each Side)
• 20 Crunches with a 10lb weight
• 10 Crunches Fast
• 20 Seconds Crunch Hold

ABS-Monday: December 27, 2010

4/5 Rounds of:

• 5 Full Sit-ups (touch the top of your feet)
• 7 Side to Sides (each side)
• 7 Side to Sides (left side only)
• 7 Side to Sides (right side only)
• 7 Side to Sides (each side)
• 5 Full Sit-ups (touch the top of your feet)

ABS-Friday: December 3, 2010

10 Rounds of:

• 10 "Slower" Crunches (holding a 10lb plate above body-locked arms)
• 5 "Fast" Full Sit-ups  (touch the top of your feet-do not brace feet unless absolutely necessary)
• 5 "Fast" Crunches

ABS-Wednesday: December 1, 2010 "Triple 7's-Lowers"

10 Rounds of:

• 7 Full Lowers
• 7 Second Hip Raise Hold
• 7 Hip Raises

ABS-Tuesday: November 30, 2010

• 100 Hollow Rocks

ABS-Monday: November 29, 2010 "Triple 7's-Upper"

20 Rounds of:

• 7 Crunches
• 7 Second Crunch Hold
• 7 Side 2 Sides (7 each side)

ABS-Monday: August 9, 2010

• 100 Kicks (2 count)

Then, 5 Rounds of:

• 5 Full Lowers
• 10 Crunches
• 10 Side to Sides

Then Finish with

• 100 Kicks (2 count)

ABS-Friday: July 9, 2010

1 to 10 to 1 of the following exercises:

• Crunch
• Hip Raise (legs bent - drive the knees to your chest)
• Full Crunch (crunch and hip raise simultaneous)

Example: 1 Crunch, 1 Hip Raise, 1 Full Crunch, 2 Crunches, 2 Hip Raises, 2 Full Crunches, 3 Crunches, 3 Hip Raises, 3 Full Crunches, all the way to 10 and back down to 1.  100 reps total for each

ABS-Wednesday: July 7, 2010

10 Rounds of:

• 10 Obligue Crunches Lying on your Right side (target left oblique)
• 10 Bicycles (at a 2 count)
• 10 Obligue Crunches Lying on your Left side (target right oblique)
• 10 Bicycles (at a 2 count)

ABS-Tuesday: July 6, 2010

• 1 Full Sit-up (touch top of feet)
• -5 Fast Crunches
• 2 Full Sit-up
• -5 Fast Crunches
• 3 Full Sit-up
• -5 Fast Crunches
• 4 Full Sit-up
• -5 Fast Crunches 
• 5 Full Sit-up
• -5 Fast Crunches 
• 6 Full Sit-up
• -5 Fast Crunches 
• 7 Full Sit-up
• -5 Fast Crunches 
• 8 Full Sit-up
• -5 Fast Crunches 
• 9 Full Sit-up
• -5 Fast Crunches 
• 10 Full Sit-up
• -5 Fast Crunches 
• 9 Full Sit-up
• -5 Fast Crunches 
• 8 Full Sit-up
• -5 Fast Crunches 
• 7 Full Sit-up
• -5 Fast Crunches 
• 6 Full Sit-up
• -5 Fast Crunches 
• 5 Full Sit-up
• -5 Fast Crunches 
• 4 Full Sit-up
• -5 Fast Crunches 
• 3 Full Sit-up
• -5 Fast Crunches 
• 2 Full Sit-up
• -5 Fast Crunches 
• 1 Full Sit-up

ABS-Monday: July 5, 2010

• 1 Full Lower
• -20 Kicks (2 count)
• 2 Full Lowers
• -20 Kicks (2 count)
• 3 Full Lowers
• -20 Kicks (2 count)
• 4 Full Lowers
• -20 Kicks (2 count)
• 5 Full Lowers
• -20 Kicks (2 count)
• 6 Full Lowers
• -20 Kicks (2 count)
• 7 Full Lowers
• -20 Kicks (2 count)
• 8 Full Lowers
• -20 Kicks (2 count)
• 9 Full Lowers
• -20 Kicks (2 count)
• 10 Full Lowers
• -20 Kicks (2 count)
• 9 Full Lowers
• -20 Kicks (2 count)
• 8 Full Lowers
• -20 Kicks (2 count)
• 7 Full Lowers
• -20 Kicks (2 count)
• 6 Full Lowers
• -20 Kicks (2 count)
• 5 Full Lowers
• -20 Kicks (2 count)
• 4 Full Lowers
• -20 Kicks (2 count)
• 3 Full Lowers
• -20 Kicks (2 count)
• 2 Full Lowers
• -20 Kicks (2 count)
• 1 Full Lower

ABS-Saturday: July 3, 2010

10 Rounds of:

• 5 Crunches (slower speed)
• 5 Second Crunch hold
• 5 Pulses

Then after the 10 Rounds

• 25 Full Lowers

Rest 1 Minute

10 Rounds of:

• 5 Crunches (slower speed)
• 5 Second Crunch hold
• 5 Pulses

Then after the 10 Rounds

• 25 Full Lowers

Rest 1 Minute

10 Rounds of:

• 5 Full Sit-ups
• 5 Crunches
• 5 second Crunch Hold

ABS-Friday: July 2, 2010

10 Rounds of:

• 5 Full Sit-ups
• 5 Side to Sides (each side)
• 5 Full Lowers

ABS-Wednesday: June 30, 2010

4 Rounds of:

• 1 minute as many reps as possible - Full Sit-ups (touch the top of your feet)
• 1 minute as many reps as possible - Side 2 Sides
• 1 minute as many reps as possible - Full Lowers
• 1 minute Rest

The clock is continuous

ABS-Monday: June 28, 2010

5 Rounds of:

• 10 Crunches (slower - at a 2 count)
• 10 second Crunch hold
• On the 5th round finish with 10 fast Crunches (under a 1 count)

1 Min Rest - then

5 Rounds of:

• 10 Crunches (slower - at a 2 count)
• 10 second Crunch hold
• On the 5th round finish with 10 fast Crunches (under a 1 count)

1 Min Rest - then

5 Rounds of:

• 10 Full Lowers
• 10 second Hip Raise hold
• On the 5th round finish with 10 Hip Raises

1 Min Rest - then

5 Rounds of:

• 10 Full Lowers
• 10 second Hip Raise hold
• On the 5th round finish with 10 Hip Raises

1 Min Rest - then

• 10 Crunches (slower - at a 2 count)
• 10 second Crunch hold
• 10 Full Lowers
• 10 second Hip Raise hold
• 10 Crunches (slower - at a 2 count)
• 10 second Crunch hold
• 10 fast Crunches (under a 1 count)
• 10 Full Lowers
• 10 second Hip Raise hold
• 10 Hip Raises

ABS-Wednesday: June 16, 2010

Intermediate

• 50 Full Lowers with a Twist
• 30 of the following: Crunch and hold for 5 seconds, back down and then do a full sit-up (touch the top of your feet), this equals 1 rep
• 50 Full Lowers with a Twist

 Advanced

• 25 Bench holding Lowers
• 10 of the following: Ankles to Bar (regular), Ankles to Bar (left side of your hands),  Ankles to Bar (right side of your hands), that equals 1 rep 
• 25 Bench holding Lowers

Full Lowers with a Twist: do a full lower, as you are about to push your feet up and raise your hips, turn your feet and knees 90 degrees to 1 side, that equals 1 rep.  Repeat another full lower except twist the other way, that equals 2 reps)

Bench holding Lowers: start on a bench lying on your back with your hips right at the end.  Reach over your head and grab the sides of the bench to brace yourself. Do a full lower except of the way down you are going to lower your body as straight as possible.  The goal is to get your back to touch at the same time that your legs are back down.

Ankles to Ba: hang from a bar, raise your legs up until your ankles touch the bar

ABS-Tuesday: June 15, 2010

• 100 Bicycles (at a 2 count)

ABS-Monday: June 14, 2010

1 to 10 to 1 each of the following:

• Crunch
• Hip Raise (legs 90 Degree Bend - drive knees to the chest - hips raise up)
• Full Crunch (Crunch + Hip Raise 90 Bend at the same time - basically do a crunch and get your hips to come up)

Example: 1 Crunch, 1 Hip Raise, 1 Full Crunch - 2 Crunches, 2 Hip Raises, 2 Full Crunches - 3 Crunches, 3 Hip Raises, 3 Full Crunches- keep going up to 10, then back down to 1

ABS-Thursday: June 10, 2010

4/5 Rounds of:

• 10 Crunches with a 25lb plate (hold the weight above your body arms straight)
• 10 Side 2 Sides (each side) holding a 10lb plate (rotate the plate on each side)
• 50 Kicks (at a 2 count)

ABS-Wednesday: June 9, 2010

50 - 30 - 10 of the following exercises:

• Crunches
• Sides to Sides (2 count)
• Hip Raise with your legs 90 degrees, keep your legs bent and drive your knees to your chest until your hips rise up

ABS-Tuesday: June 8, 2010

30 - 20 - 10 - 20 - 30 of each of the following exercises:

• Crunches with your legs dropped to the Right
• Crunches with your legs dropped to the Left
• Obliges Right (lay on your left side and lift your shoulders up, you should feel a pinch in your side)
• Obliges Left (switch side)

Example: 30 of exercise #1, #2, #3, #4 then 20, 10 . . . etc.

ABS-Monday: June 7, 2010

30 seconds as many reps as possible, 15 seconds rest.  4 Rounds per exercise.

• Full Sit-ups (touch top of your feet)
• Side to Sides
• Full Lowers

Example: 30 secs as many sit-ups as possible, rest 15 secs, repeat for a total of 4 times, then move to the next exercise.

ABS-Wednesday: June 2, 2010 "Burner Set-Lowers"

Burner Set - Lowers

• Full Lower then hold a hip raise (# of seconds), do hip raises on the last number

Set 1 - 2 to 10 (this means 2,4,6,8,10) = 30 reps

Set 2 - 3 to 15 (this means 3,6,9,12,15) = 45 reps

Set 3 - 4 to 20 (this means 4,8,12,16,20) = 60 reps

Example: 2 to 10 looks likes this:

• 2 Full Lowers then hold a Hip Raise up for 2 seconds,
• 4 Full Lowers then hold a Hip Raise up for 4 seconds,
• 6 Full Lowers then hold a Hip Raise up for 6 seconds,
• 8 Full Lowers then hold a Hip Raise up for 8 seconds,
• 10 Full Lowers then hold a Hip Raise up for 10 seconds (and since it is the last number) 10 Hip Raises

ABS-Tuesday: June 1, 2010 "Burner Set-Uppers"

Burner Set-Uppers

• Crunch then hold (# of seconds), pulse on the last number

Set 1 - 2 to 10 (this means 2,4,6,8,10) = 30 reps

Set 2 - 3 to 15 (this means 3,6,9,12,15) = 45 reps

Set 3 - 4 to 20 (this means 4,8,12,16,20) = 60 reps

Example: 2 to 10 looks likes this:

• 2 Crunches then hold up for 2 seconds,
• 4 Crunches then hold up for 4 seconds,
• 6 Crunches then hold up for 6 seconds,
• 8 Crunches then hold up for 8 seconds,
• 10 Crunches then hold up for 10 seconds (and since it is the last number) 10 pulses (a pulse is a crunch done from where ever you are holding, so it is fast and small done at the upper part of a crunch)

ABS-Thursday: May 27, 2010

• 100 Flutter Kicks (at a 2 count)

When that is completed, perform 10 rounds of (with 15 seconds rest between rounds):

• Hold the top of a crunch while Flutter Kicking 25 times (at a 2 count)

 Flutter Kicks - legs remain straight, knees must pass each other

ABS-Wednesday: May 26, 2010

4 Rounds of (with 30 seconds rest between rounds):

• 25 V-Crunches

A V-Crunch is like combining a full lower with a crunch.  Start with your legs out straight and hands behind your head for support, begin crunching up while raising your legs up to an "L" position, continue to finish out the crunch while your legs perform a straight leg hip raise.  the goal is to finish the crunch when your hips have raised slightly off the ground - forming, you guessed it, the letter "V" - return back to the start position.

ABS-Tuesday: May 25, 2010

20, 15, 10, 15, 20 reps of each of the following exercises: (20 sides to sides means you do 20 on EACH side)

• Side to Sides with your feet on the ground legs 90 degree bend (right hand reaches to right ankle, left to left. you will be sweeping the ground with your shoulders)
• Side to Side with feet up legs 90 degree bend (rotate and reach, rotate to the right, left hand reaches to the right side of your feet so that you are crossing over to reach, switch sides-place the hand that is not reaching behind your head if you feel your neck straining)
• Side to Side with legs in an "L" position, legs straight, you will be reaching higher on this (rotate and reach, rotate to the right, left hand reaches to the right side of your feet so that you are crossing over to reach, switch sides-place the hand that is not reaching behind your head if you feel your neck straining)
• Russian Twist (Start with Legs up like a hip raise: Drop Legs to the Left, Bring back up, Drop Legs to the Right, Bring back up = 1 rep)

ABS-Monday: May 24, 2010

20, 15, 10, 15, 20 reps of each exercise:

• Weighted Crunches 25lb Plate
• Full Sit-ups (touch the top of your feet)
• Crunches

After completing perform:

• 50 Full Lowers with Straight Leg Drop (perform a full lower except when lowering your legs keep then as straight as possible while keeping your glutes off the ground as long as possible while lowering your legs - this is made easier if you have something to hold onto - if not keeps palms flat next to your side to use as support)

ABS-Monday: May 17, 2010

10 Rounds of:

• 10 of Position 1 (see below)
• 10 Full Sit-ups (touch the top of your feet, do not have anything holding your feet in place unless absolutely necessary)

Position 1 = sit in the top of a crunch position with your legs in a 90 degree bend and your feet slightly above the ground.  Rotate your body to the left and touch the ground with both hands near your hip - your knees should move in the opposite direction (to the right as you move to the left).  Switch sides.  This equals 1 rep