Posts Tagged ‘sit ups’

Great for Men AND Women!
This super simple workout may not be complicated, but it is super tough (but doable for everyone) and extremely effective. If you want to build strength and improve your training, this is an awesome way to do it.

10 Negative Pull Ups
10 Negative Push Ups
10 Rounds – 100 total of each!

The negative (or eccentric) movement increases strength fast and allows you to do exercises many people can’t do otherwise. Even if your negatives are fast because you don’t have the strength to resist your weight, you still can benefit from this training. Give it a try!

Design Your Abs Workout

Posted: July 6, 2012 by Bonnie Pfiester in Abs & Core
Tags: , , , , , , ,

 Old School Ab Workout:

  Simple, Challenging & Effective!

25 Sit Ups

25 Knee Roll Ups or Toes to Bar (pictured left)

25 Oblique Crunches (on each side – 50 total)

    Repeat for 3 Rounds

Check out our BCx workout programs exclusively at www.DesignerWhey.com

Description: this full body conditioning workout is perfect for being on the road or stuck in the office when you have no equipment to use, 20 minutes and about 5 pounds of fat to spare. Perform these exercises in rounds as fast as you can making sure to execute each repetition with proper form. After completing the prescribed rounds of each drill.  Take about 90 seconds before performing the next drill.  Take the time to study each exercise before beginning the routine to make sure you can execute each exercise properly.

Thrash it (Five rounds)
10 pushups
10 mountain climbers (2 count – right leg and left leg count 1 count, not individually)
10 180 degree squats (CrissCross Squats)
10 dips 

hurry up (1 round)
100 butt kiks
25 sit ups
25 pushups
25 burpees
25 high knees (the very first move u see in this video)

Happy ending( Five rounds)  (more…)

2 Minutes of the following 20 exercises –  (40 Minute Routine) + warm-up & cool-down
Complete with little to no rest in between each exercise for time. 

Description:  VERY DIFFICULT CIRCUIT WITH AN EMPHASIS ON CONDITIONING.  THIS WILL TEST YOUR MENTAL FORTITUDE AS WELL!

NO REST DURING ROUNDS

MAY REST UP TO 5 MINUTES WHEN PREPARING FOR SECOND CIRCUIT

WARM-UP:

(3 ROUNDS)
25 Jumping Jacks
25 Heismans
25 Mountain Climbers
25 Squats

REV-UP:

Do the following exercises for one minute each giving yourself 2 minutes rest in between. Actual workout time and rest time must remain the same for each test. You can perform this test once a week to track progress.

# Situps in 1 minute (2 minutes rest)
# Pushups in 1 minute (2 minutes rest)
# Burpees in 1 minute (2 minutes rest)
100 Jump Rope for time.
(how fast can you do 100 jumps?)  (more…)