Ab Ripper X

Description

In spite of what pop culture would have us believe, showing off your 6-pack is the least important reason for doing ab and core work. The muscles of your midsection are a crucial power source - it's where you transmit force between your upper and lower body, No athlete, regardless of the sport, can succeed without a solid core foundation. The resulting washboard is merely a bonus! The variety of movements in Ab Ripper X leaves no muscle unscathed. It's extreme work that's better than any machine in any club. Level 1: 15 to 20 reps Level 2: 20 to 25 reps

Exercise Routine

Created by GMcDowellJr	In and Out Sit on floor with hands at sides, knees bent with feet on the floor. Raise feet off the ground and bring knees in towards your chest. Straighten legs back out and repeat movement. To increase diffi...Sit on floor with hands at sides, knees bent with feet on the floor. Raise feet off the ground and bring knees in towards your chest. Straighten legs back out and repeat movement. To increase difficulty, raise arms straight overhead. (less) Routine: Set 1: 25 reps
Created by GMcDowellJr	Seated Bicycle Sitting in same position as In & Out, make small circles with legs as if pedaling a bicycle. Do 25 reps forward and 25 reps backward (1 revolution=1 rep). To increase difficulty, raise arms straight...Sitting in same position as In & Out, make small circles with legs as if pedaling a bicycle. Do 25 reps forward and 25 reps backward (1 revolution=1 rep). To increase difficulty, raise arms straight overhead. (less) Routine: Set 1: 50 reps
Created by GMcDowellJr	Seated Crunchy Frog Same position and movement as In & Out, only the hands should be of the floor and wrapped around knees (without touching knees). When legs are extended out, arms should be stretched out at sides para...Same position and movement as In & Out, only the hands should be of the floor and wrapped around knees (without touching knees). When legs are extended out, arms should be stretched out at sides parallel to ground. (less) Routine: Set 1: 25 reps
Created by GMcDowellJr	Cross Leg,Wide Leg Sit-Up Lie flat on back with feet crossed OR legs wide. Place one hand behind head and bring torso up to perform standard sit-up movement. Reach other arm out to touch opposite foot. Alternate arm positio...Lie flat on back with feet crossed OR legs wide. Place one hand behind head and bring torso up to perform standard sit-up movement. Reach other arm out to touch opposite foot. Alternate arm positions for each rep. If unable to keep feet planted firmly on floor, use dumbbell(s) to help anchor lower body. (less) Routine: Set 1: 25 reps
Created by GMcDowellJr	Fifer Scissor Lie flat on your back, extending one leg skyward, while lifting opposite leg off the floor a few inches. Alternate legs in scissor motion for a 3-second count hold for every rep. Keep both feet flex...Lie flat on your back, extending one leg skyward, while lifting opposite leg off the floor a few inches. Alternate legs in scissor motion for a 3-second count hold for every rep. Keep both feet flexed throughout entire exercise. (less) Routine: Set 1: 25 reps
Created by GMcDowellJr	Hip Rock n Raise Lie on back, open hips, and bend legs so that the bottom of your feet are touching. With arms at sides, rock your hips, left pelvis, and drive feet directly up toward ceiling (toes straight up, NOT o...Lie on back, open hips, and bend legs so that the bottom of your feet are touching. With arms at sides, rock your hips, left pelvis, and drive feet directly up toward ceiling (toes straight up, NOT over face). When lowering legs back down, do not let them touch the ground. (less) Routine: Set 1: 25 reps
Created by GMcDowellJr	Pulse-Up (Heels to Heaven) Lying on back, extend legs straight up with arms at sides. When raising hips, imagine touching the ceiling with the balls of your feet. Be sure to lift the legs straight up at 90 degrees, and NOT at...Lying on back, extend legs straight up with arms at sides. When raising hips, imagine touching the ceiling with the balls of your feet. Be sure to lift the legs straight up at 90 degrees, and NOT at an angle towards head. Focus on maintaining straight legs. (less) Routine: Set 1: 25 reps
Created by GMcDowellJr	Roll-Up, V-Up Combo Lie flat back with legs straight out and arms extended straight up towards ceiling. Bring the body up as if doing a standard sit-up, touching hands to the toes. Slowly lower torso towards floor, whi...Lie flat back with legs straight out and arms extended straight up towards ceiling. Bring the body up as if doing a standard sit-up, touching hands to the toes. Slowly lower torso towards floor, while simultaneously bringing legs up off the ground at 45 degrees. Bring torso back up and reach for your toes while legs are in the air. Imagine creating a jackknife position with your body to starting position and repeat sequences. (less) Routine: Set 1: 25 reps
Created by GMcDowellJr	Oblique V-Up Lie on right with legs at a 30-degree angle and right arm straight along torso. Place left arm behind head and lift legs and torso simultaneously, driving elbow towards knee. Keep legs and shoulders...Lie on right with legs at a 30-degree angle and right arm straight along torso. Place left arm behind head and lift legs and torso simultaneously, driving elbow towards knee. Keep legs and shoulders off ground once you begin. Switch sides and repeat movement. (less) Routine: Set 1: 25 reps
Created by GMcDowellJr	Leg Climb Lie on back with one leg bent, foot flat on the floor. The other leg should be extended out at a 45-degree angle. Climb leg with alternating hands. Do not bend extended leg while climbing leg. Rep...Lie on back with one leg bent, foot flat on the floor. The other leg should be extended out at a 45-degree angle. Climb leg with alternating hands. Do not bend extended leg while climbing leg. Repeating sequence on other leg. Version 1: 4 leg grabs (thigh, calf, ankle, toe) Version 2: 2 leg grabs (calf, toe) Version 3: Straight to toe (less) Routine: Set 1: 25 reps