The “Advanced Only” Abdominal Workout
Dec 3, 2007 by Free Form Fitness
If you hardly ever directly work your abdominals do yourself a favour and don’t even attempt this. This is for the people that do 100 crunches every night before bed to wake up seeing the same results a year later. This workout is advanced and should be kept for advanced people only.
The trainers at Free Form Fitness have given you 3 of the most serious abdominal exercises and as if these exercises aren’t enough they have combined them together in a circuit form with a reverse pyramid set of repetitions to give your abdominals a total shock workout. Perform exercise a) then b) then c) and start over again till you complete all 4 sets.
a) The roman chair sit-up
The roman chair sit up has been around for a long time but has lost its popularity. Why? Because it looks brutal and scary.
When doing the roman chair sit up, it is important that you lock your knees throughout the whole movement, go all the way down to get that stretch and come back up. A variation to this exercises if you find it too hard, is to place your hands on your chest instead of keeping them above your head.
20 reps (then move to the next exercise)
15 reps
10 reps
5 reps
b) Pull ups with your knees up
Pull ups are a great movement for the abdominals, but bringing your knees to your elbows is even better. In this movement you perform a pull up, all the way down to all the way up bringing your knees to your elbows
20 reps
15 reps
10 reps
5 reps
c) Candle stick drop
The candle stick drop, works in almost the opposite way then the roman chair. Start by bringing your legs straight up while holding on to the bench behind your head. Start lowering your legs slowly so it takes you about 3 sec to get to the ground once your butt hit’s the bench raise your legs again and go for another rep.
20reps
15reps
10reps
5reps
The goal of the workout is to be done as fast as possible with the least amount of break possible. Try it and let us know how fast your time was.
