Wednesday, August 7, 2013

Rock Hard Abs








Beginner Abdominal Routine
Floor crunches 2 x 10-20
Flat bench leg raises 2 x 10-12
Side crunches 2 x 10-12
Planks 2 x 20 seconds each

Intermediate Abdominal Routine
Hanging leg raises 2 x 20
Crunches on the flex ball 2 x 20
Side crunches on a Roman chair 2 x 20
Plank with weight 2 x 20 seconds each
Advanced Abdominal Routine
Low pulley, decline crunches 3 x 20
Bicycles 3 x 20 each side
Decline bench leg raises 3 x 20
Windshield wipers 3 x 10 each side
Plank/side plank combination 3 x 30 second each position
Advanced Superset Abdominal Routine
Superset: Decline crunches 3 x 20/hanging leg raises 3 x 20
Superset: Russian twists 3 x 10 each side/dragon flag 3 x 5 lifts
Superset: Decline sit-ups 3 x 20/weighted planks 3 x 30 seconds
Superset: Windshield wipers 3 x 10 each side/floor crunches 3 x 20



Murph CrossFit Workout



The Facts:
 Murph is pretty simple but pushes your body to the limit with its relentlessness.

Run one mile and then do 100 pull-ups, 200 pushups, 300 squats and then run another mile. 

Do it as fast as you can. Pull-ups can be modified if need be. Higher end athletes/CrossFitters do it all with a weighted vest. The workout is named after Navy Lt. Michael Murphy, who was killed while serving in Afghanistan.


The Brutality:
 None of these exercises are anything you haven’t encountered before; it’s just the sheer quantity, and the fact that you’re doing them all at once. The key is to pace yourself, especially during the first few exercises. Nathan Forster, owner/trainer of Reebok CrossFit 5th Ave. in New York, says that the last mile is always the toughest part, no matter how well you’ve paced yourself. “You want to sprint to the finish but for most people, they’re pretty gassed at that point,” he says.


Challenge Time:
 Go for 40 minutes or less, but up to 45 minutes is still strong.