Archives for Crunches


Saturday Workout

20 FSPP + 20 Lying Pull Ups
15 FSPP + 15 Lying Pull Ups
10 FSPP + 10 Lying Pull Ups
5 FSPP + 5 Lying Pull Ups
5 FSPP + 5 Lying Pull Ups
10 FSPP + 10 Lying Pull Ups
15 FSPP + 15 Lying Pull Ups
20 FSPP + 20 Lying Pull Ups
...
Then4 x 10 BOSU Crunch +
10 Hanging Leg Raise

Thursday Workout

6 x Bench Press @ 100kg +
6 x Bent Over Row @ 100kg +
6 x Crunches @ 60kg +
6 x Box Jumps @ 40kg +
1km Run @ 12km/h

(5 times through)

Friday Workout – Kettlebells

20 x Snatches @ 2 x 16kg

20 x Crunches @ 2 x 16kg

20 x Single Leg Deadlift @ 24kg

20 x Floor Press/Fly @ 2 x 16kg

20 x Turkish Get Up @ 24kg

20 x Deep Front Squats @ 2 x 16kg

400m Run

( 5 times through)

Monday Workout – Circuit

15 x Pull Up
15 x DB Incline Bench Press @ 24kg
15 x Crunch @ 15kg
15 x Kettlebell Swing @ 20kg
15 x Deadball Slam @ 10kg
15 x Torsonator Power drive @ 30kg
(5 times through)

then

20 x Pushup
20 x Lying Pull Up
20 x Deadball Slam @ 10kg
(4 times through)

Wednesday Workout – Kettlebells

KB Swings
Lunges
Cleans
Turkish Get Ups
Sumo Squats
Floor Press
Renegade Row
Crunches

Clean & Press
SnatchCycle 1 = 30secs on each
1min rest
Cycle 2 = 1min
2min rest
Cycle 3 = 30secs
1min rest
Cycle 4 = 2min

 

 

 

Friday Workout

50 Lying Pull Ups (Lying under a bar, feet on the floor, pull chest to the bar)

100 Push Ups (Chest all the way to the floor, then arms fully extended)

200 Crunches (Knees bent, feet flat on the floor, Arms extended towards the sky, crunch up so your shoulder blades are off the ground)

300 Squats (Feet slightly wider than the hips, toes pointed out slightly, squat down until your bum touches a med ball, then up until legs fully extended)

The aim is to complete all of this in the fastest time with GOOD technique!!!

You can do any number of any exercise, in any order, just keep a running tally of your reps until you are finished.

Tuesday Workout

Circuit

  • 10mins Spin Bike
  • 20 x Shoulder Press
  • 20 x Lat Pull Down
  • 20 x Dips
  • 20 x Bicep Curl
  • 20 x Push Ups
  • 20 x Seated Row
  • 20 x Deep Squats
  • 20 x Crunches

4 times through

10mins Spin Bike

Monday Workout

10 x Bench Press @ BW +
10 x Archer Pull Ups +
10 x Crunches @ 50% BW +
10 x Box Jumps @ 20kg +
1km Treadmill Run @ 10-12km/h

5 Times Through