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"There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaptation broader than the demands of most every sport." 

Greg Glassman

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ABS-Monday: December 8, 2014

2 OR 3 OR 4 Rounds of:

  • 10 Sit-up Holds anchored (start a sit-up laying flat but when your shoulders come off the ground Hold for 5 secs, finish the sit-up going all the way up then down back to another 5 second Hold, lay back down on the ground to start over)
  • 10 Obliques Left side
  • 10 Obliques Right side

ABS-Monday: June 30, 2014

  • 20 Crunches
  • 20 Side to Sides (2 count)
  • 20 Crunches with 5lb Plate
  • 20 Side to Sides (2 count)
  • 20 Crunches with 10lb Plate
  • 20 Side to Sides (2 count)
  • 20 Crunches

ABS-Thursday: June 19, 2014

#1. Of the total 200 reps (100 Crunches, 100 Sit-ups) 50 reps must be performed with a 10lb Plate (any 50 reps of the 200, can be 50 of all crunches or all sit-ups or a combo of both)

  • 100 Crunches
  • 100 Sit-ups (Anchored or Unanchored)

#2. 

  • 50 Bicycle Crunches (2 count)

ABS-Tuesday: June 17, 2014

Complete straight through OR in any order / rep base as long as 50 is achieved for each exercise

  • 50 Full Lowers
  • 50 Flutter Kicks (2 count)
  • 50 Crunches
  • 50 Flutter Kicks (2 count)
  • 50 Hip Raises

ABS-Monday: June 16, 2014

Complete straight through OR in any order / rep base as long as 50 is achieved for each exercise

  • 50 Crunches
  • 50 Sit-ups (Anchored or Unanchored)
  • 50 Crunches with 5lb Plate
  • 50 Side to Sides
  • 50 Crunches with 10lb Plate

ABS-Wednesday: May 21, 2014

8 minutes to complete as many rounds of:

  • 8 Crunches
  • 8 Crunches with a 5lb Plate
  • 8 Crunches with a 10lb Plate
  • 8 Sit-ups (unanchored)

ABS-Monday: May 19, 2014

8 minutes to complete as many rounds of:

  • 8 Crunches legs straight elevated (start on the ground then lift them slightly off the ground and point those toes)
  • 8 Crunches legs straight kept as high as possible toes pointed to the ceiling
  • 8 Sit-ups
  • 8 Side 2 Sides (2 count)

ABS-Friday: May 16, 2014

  • 50 Crunches legs straight kept as high as possible toes pointed to the ceiling
  • 50 Sit-ups
  • 50 Crunches legs straight kept as high as possible toes pointed to the ceiling

ABS-Thursday: May 15, 2014

  • 50 Crunches legs straight kept as high as possible toes pointed to the ceiling
  • 50 Side to Sides (2 count)
  • 50 Crunches legs straight kept as high as possible toes pointed to the ceiling

ABS-Wednesday: May 14, 2014

  • 50 Crunches legs straight elevated (start on the ground then lift them slightly off the ground and point those toes)
  • 50 Sit-ups
  • 50 Crunches legs straight elevated (start on the ground then lift them slightly off the ground and point those toes)

ABS-Tuesday: May 13, 2014

  • 50 Crunches legs straight elevated (start on the ground then lift them slightly off the ground and point those toes)
  • 50 Side to Sides (2 count)
  • 50 Crunches legs straight elevated (start on the ground then lift them slightly off the ground and point those toes)

ABS-Monday: May 12, 2014

  • 50 Crunches legs straight elevated (start on the ground then lift them slightly off the ground and point those toes)
  • 50 Bicycles Crunches (2 count)
  • 50 Crunches legs straight elevated (start on the ground then lift them slightly off the ground and point those toes)

ABS-Thursday: May 8, 2014

5 Rounds of:

  • 5 Crunches
  • 5 Sit-ups

Sprint 100 yards OR 20 Calories on a Row OR 20 Strokes (2 count) on Airdyne

5 Rounds of:

  • 5 Crunches
  • 5 Side to Sides (2 count)

Sprint 100 yards OR 20 Calories on a Row OR 20 Strokes (2 count) on Airdyne

5 Rounds of:

  • 5 Crunches
  • 5 Full Lowers

ABS-Wednesday: May 7, 2014

Complete the following in any order

  • 50 Crunches on Physioball
  • 50 Side to Sides (2 count)
  • 50 Full Lowers
  • 50 Crunches with legs on the ground and straight

ABS-Monday: May 5, 2014

  • 25 Sit-ups
  • 25 Crunches
  • 25 Sit-ups
  • 25 Crunches with 5lb Plate
  • 25 Sit-ups
  • 25 Crunches with 10lb Plate
  • 25 Sit-ups

ABS-Tuesday: April 29, 2014

#1.  7 Rounds of:

  • 7 Crunches
  • 7 Sit-ups
  • 7 Crunches with a 5lb Plate
  • 7 Side to Sides (2 count)
  • 7 Crunches with a 10lb Plate

#2.  75 Bicycle Crunches (2 count)


ABS-Monday: April 28, 2014

#1.  10 Rounds of:

  • 5 Crunches
  • 5 Sit-ups
  • 5 Crunches with a 5lb Plate
  • 5 Side to Sides (2 count)
  • 5 Crunches with a 10lb Plate

#2.  75 Bicycle Crunches (2 count)


ABS-Monday: April 21, 2014

#1.  10 rounds of:

  • 15 seconds max Crunches with a 10lbs plate
  • 10 seconds rest

#2.  50 Bicycle Crunches (2 count)

#3.  50 Side to Sides (2 count)


ABS-Thursday: April 17, 2014

#1.  1 to 10 to 1 by 1's

  • Crunches
  • Sit-ups (unanchored)

Example: 1 Crunche 1 Sit-up, 2 Crunches 2 Sit-ups, 3 Crunches 3 Sit-ups, 4 Crunches 4 Sit-ups . . keep going up to 10 then back down to 1

#2.  50 Bicycle Crunches (2 count)


ABS-Tuesday: April 15, 2014

Intermediate

7 Rounds of:

  • 7 Flutter Kicks (2 count)
  • 7 Full Lowers
  • 7 Flutter Kicks (2 count)
  • 7 Hip Raise

Advanced

  • 25 Right Single Leg Knee-ups holding Kettlebell (5lbs up to 20lbs) - you can use AB Straps or Hang from a bar
  • 25 Left Single Leg Knee-ups holding Kettlebell (5lbs up to 20lbs)
  • L-Hang 100 Flutter Kicks (2 count) - AB Straps or Hang from a bar, lift legs to 90 degrees then Flutter kick in that position
  • Perform Intermediate ABS

ABS-Monday: April 14, 2014

7 Rounds of:

  • 7 Crunches
  • 7 Crunches with 5lb plate
  • 7 Crunches with 10lb plate
  • 7 Side to Sides (2 Count)
  • 7 full Sit-ups (unanchored)

ABS-Tuesday: April 8, 2014

#1.  Crunches reaching for your toes (legs should be straight pointed up off the ground-same position as a Side to Side)

  • 30 seconds max reps
  • 15 seconds rest

#2. 10 Rounds of:

  • 5 Crunches (legs off the ground 90 degree bend)
  • 5 Side to Sides (2 count)
  • 5 Sit-ups (Anchored or Unanchored)

ABS-Friday: April 4, 2014

  • 50 Crunches with a 5lb plate
  • 50 Crunches with a 10lb plate
  • 50 Crunches
  • 100 Flutter Kicks (2 count)
  • 75 sit-ups (anchored or unanchored)

ABS-Tuesday: April 1, 2014

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 3 to 12 to 3 (by 3's)

Set 3= do this rep base for every exercise 4 to 16 to 4 (by 4's)

Exercises:

  • Full Lowers
  • Flutter Kicks (2 Count)
  • Sit-ups (Anchored or Unanchored)

Example: Set 1= 2 Full Lowers 2 Flutter Kicks (at a 2 count), 2 Sit-ups, then 4,6,8,10,8,6,4,2 of each.  Set 2=same as set 1 but do 3,6,9,12,9,6,3 of each exercise.  Set 3=4,8,12,16,12,8,4 of each exercise. Rest 30 seconds to 1 minute between each set.


 

ABS-Monday: March 31, 2014 "Burner Set-Upper"

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 3 to 12 to 3 (by 3's)

Set 3= do this rep base for every exercise 4 to 16 to 4 (by 4's)

Exercises:

  • Crunches
  • Crunch Hold in Seconds (whatever number you are on)
  • 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 3,6,9,12,9,6,3 of each exercise.  Set 3=4,8,12,16,12,8,4 of each exercise. Rest 30 seconds to 1 minute between each set.


 

ABS-Friday: March 21, 2014

  • 75 Sit-ups (anchored or unanchored)
  • 50 Crunches with 10lb Plate
  • 50 Full Lowers
  • 50 Crunches with 10lb Plate
  • 75 Sit-ups (anchored or unanchored)

 

ABS-Wednesday: March 19, 2014 "Spring Break"

#1. 4 Rounds of:

  • 50 Crunches
  • 25 Full Lowers

#2. 4 Rounds of:

  • 25 Side Crunches with Legs Dropped to the Right
  • 25 Side Crunches with Legs Dropped to the Left

#3. 4 Rounds of:

  • 10 Sit-ups (anchored or unanchored)
  • 25 Obliques Left side
  • 10 Sit-ups (anchored or unanchored)
  • 25 Obliques Right side

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


 

ABS-Friday: September 20, 2013

10 Rounds of:

  • 7 Crunches
  • 7 second Crunch hold
  • 7 Pulses (crunching up from the hold-small movement at the top of the range of a crunch)
  • 7 Full Sit-ups (unanchored)

 

ABS-Monday: April 8, 2013

#1.  6 Rounds of:

  • 5 Crunches "slower pace"
  • Hold the 5th crunch for 5 seconds
  • 10 Crunches "faster pace"
  • Hold the 10th crunch for 10 seconds

#2.  6 Rounds of:

  • 10 Full Sit-ups (unanchored)
  • 10 Full Sit-ups (anchored)

 

ABS-Friday: April 5, 2013

7 Rounds of:

  • 7 Crunches
  • 7 Crunches with 5lb plate
  • 7 Crunches with 10lb plate
  • 7 full Sit-ups (unanchored)

 

ABS-Monday: March 11, 2013

3 Rounds of:

  • 20 Crunches
  • 15 Crunches with a 5lb plate
  • 10 Crunches with a 10lb plate
  • 15 Crunches with a 5lb plate
  • 20 Crunches
  • Rest 30 seconds

ABS-Friday: March 8, 2013

  • 100 Full Sit-ups (unanchored)
  • 75 Crunches
  • 50 Full Lowers
  • 25 Side to Sides (2 count)
  • 150 Flutter Kicks (2 count)

ABS-Thursday: February 28, 2013

  • 200 Full Sit-ups

Unanchored or Anchored, you may stay with one version or switch between each of them at any time so long as you complete 200 total.


ABS-Wednesday: February 27, 2013

10 Rounds of:

  • 7 Crunches - Legs out straight on the ground
  • 7 Crunches - Legs in a 90 degree bend feet off the ground
  • 7 Crunches - Legs straight towards the ceiling "L" position reach for your toes when you crunch

ABS-Tuesday: February 26, 2013 "Burner Set Lowers Ladder"

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 3 to 12 to 3 (by 3's)

Exercises:

  • Hip Raise
  • Side to Sides (2 count)
  • Full Lowers

Example: Set 1= 2 Hip Raises, 2 Side to Sides, 2 Full Lowers, then 4,6,8,10,8,6,4,2 of each. Set 2=same as set 1 but do 3,6,9,12,9,6,3 of each exercise.


ABS-Monday: February 25, 2013 "Burner Set Upper Ladder"

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 3 to 12 to 3 (by 3's)

Set 3= do this rep base for every exercise 4 to 16 to 4 (by 4's)

Exercises:

  • Crunches
  • Crunch Hold in Seconds (whatever number you are on)
  • 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 3,6,9,12,9,6,3 of each exercise.  Set 3=4,8,12,16,12,8,4 of each exercise. Rest 30 seconds to 1 minute between each set.


ABS-Monday: January 14, 2013

  • 50 Full Sit-ups (Anchored)
  • 50 Full Sit-ups (Unanchored)
  • 50 Full Sit-ups holding 10lb plate (Anchored)
  • 50 Full Sit-ups holding 10lb plate (Unanchored)

ABS-Friday: July 20, 2012

#1. 5 Rounds of:

  • 10 Crunches
  • 10 Crunches with 10lb or 25lb Plate
  • 20 Crunches on a Physio Ball

#2.  100 Flutter Kicks (2 Count)


ABS-Wednesday: July 11, 2012

2 Rounds Total

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

  • Crunches
  • Crunch Pulse
  • Hold a Crunch for 5 secs (this is the same at every number, you always just hold for 5 secs)

ABS-Monday: July 9, 2012

4 Rounds of:

  • 30 Crunches on Physio Ball 
  • 20 Legs lifts (either hang or dip chair)
  • 10 Full Lowers on Ab Bench (high incline)

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 reps 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-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-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-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-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 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-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-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-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)

More Articles ...

  1. ABS-Monday: April 11, 2011
  2. ABS-Friday: April 8, 2011
  3. ABS-Wednesday: March 16, 2011 "The Maggie"
  4. ABS-Tuesday: March 15, 2011
  5. ABS-Monday: March 14, 2011
  6. ABS-Tuesday: March 8, 2011
  7. ABS-Monday: March 7, 2011
  8. ABS-Friday: March 4, 2011
  9. ABS-Thursday: March 3, 2011 "Burner Ladder By 2's"
  10. ABS-Wednesday: March 2, 2011
  11. ABS-Tuesday: March 1, 2011 "The Jenna"
  12. ABS-Friday: February 18, 2011
  13. ABS-Thursday: February 17, 2011
  14. ABS-Wednesday: February 16, 2011
  15. ABS-Tuesday: February 15, 2011
  16. ABS-Monday: February 14, 2011
  17. ABS-Friday: February 11, 2011
  18. ABS-Thursday: February 10, 2011
  19. ABS-Tuesday: February 8, 2011
  20. ABS-Monday: February 7, 2011
  21. ABS-Thursday: February 3, 2011
  22. ABS-Monday: January 31, 2011 "Happy 7's"
  23. ABS-Thursday: January 27, 2011
  24. ABS-Wednesday: January 26, 2011
  25. ABS-Tuesday: January 25, 2011
  26. ABS-Wednesday: January 19, 2011
  27. ABS-Tuesday: January 18, 2011
  28. ABS-Thursday: January 13, 2011
  29. ABS-Tuesday: January 11, 2011
  30. ABS-Monday: January 10, 2011
  31. ABS-Thursday: January 6, 2011
  32. ABS-Wednesday: January 5, 2011
  33. ABS-Tuesday: January 4, 2011
  34. ABS-Monday: January 3, 2011
  35. ABS-Monday: December 27, 2010
  36. ABS-Friday: December 3, 2010
  37. ABS-Wednesday: December 1, 2010 "Triple 7's-Lowers"
  38. ABS-Tuesday: November 30, 2010
  39. ABS-Monday: November 29, 2010 "Triple 7's-Upper"
  40. ABS-Monday: August 9, 2010
  41. ABS-Friday: July 9, 2010
  42. ABS-Wednesday: July 7, 2010
  43. ABS-Tuesday: July 6, 2010
  44. ABS-Monday: July 5, 2010
  45. ABS-Saturday: July 3, 2010
  46. ABS-Friday: July 2, 2010
  47. ABS-Wednesday: June 30, 2010
  48. ABS-Monday: June 28, 2010
  49. ABS-Wednesday: June 16, 2010
  50. ABS-Tuesday: June 15, 2010
  51. ABS-Monday: June 14, 2010
  52. ABS-Thursday: June 10, 2010
  53. ABS-Wednesday: June 9, 2010
  54. ABS-Tuesday: June 8, 2010
  55. ABS-Monday: June 7, 2010
  56. ABS-Wednesday: June 2, 2010 "Burner Set-Lowers"
  57. ABS-Tuesday: June 1, 2010 "Burner Set-Uppers"
  58. ABS-Thursday: May 27, 2010
  59. ABS-Wednesday: May 26, 2010
  60. ABS-Tuesday: May 25, 2010
  61. ABS-Monday: May 24, 2010
  62. ABS-Monday: May 17, 2010
  63. ABS-Friday: May 14, 2010
  64. ABS-Wednesday: May 12, 2010
  65. ABS-Tuesday: May 11, 2010
  66. ABS-Monday: May 10, 2010