ab workout (situps/crunches) routine

Discussion in 'Strength & Conditioning Discussion' started by rEdShawks, Jun 27, 2008.

  1. rEdShawks

    rEdShawks Brown Belt

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    i am very into BW exercises, i alternate days between doing pushups and pullups and have been doing that for awhile now (plus other workouts) and have seen some pretty good results. what i really enjoy is a stupid little schedule

    like for my pushups i use a chart that looks similar to this



    MAX: 10: sets of 8 6 4 then 2
    Max: 20: sets of 14 10 6
    Max 30: 20 12 8
    ect. * do each set within 2 minutes, unlimited time between each repetition of set

    Day 1: 1 set of regular 1 wide 1 close
    Day 2 : off
    Day 3 : repeat 1
    Day 4: off
    Day5: 1 set of each plus 1 more of wide
    day 6: rest
    day :7 repeat 5
    day 8: rest
    day 9: 1 set of each + one pushup with feet on chair
    ect.

    So anyhow these type of charts seem to help my noobish self alot, so does anyone know of any charts like this for situps or crunches, or can anyone quickly make their own, i really would appreciate it.

    *i looked through forums and through internet and couldnot see any routines similar to this
     
  2. BayAreaGuy

    BayAreaGuy Good Day

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    I like doing lots of BW excersises as well.


    Here's what I do for BW exercies:

    (warm up and loosten up)

    neck
    abs
    abs
    abs
    push ups (about 20)
    biceps/back (around 20 also)
    abs
    push ups (around 30)
    biceps/back (around 20 again)
    abs
    finish up with forearms/grip


    I'm warming up my arms inbetween sets of abs before doing push ups. This gets you breathing hard for sure.


    After that I run about 3 miles on a treadmill. I can do 5 but after this I've got a lot less energy and gas.



    When I do weights, I use the same routine but instead of push ups I either do bench or dumbell press, and also do rows and different things for biceps and back.



    I do that twice a week (usually weights, BW once and a while), the rest of the time I focus on doing 5 mile runs with about 4-5 sets of ab reps before (along with neck and forearms).
     
  3. Oblivian

    Oblivian Aging Platinum Member

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    There is nothing wrong with bodyweight exercises, but you will hit a strength plateau. If you don't care about that, then you are ok.
    As far as working on your abs/core, situps and crunches will only take you so far. I'd strongly recommend ab wheel rollouts. Again, I would also recommend hitting the weights doing deadlifts, squats, cleans, press, etc. to develop your core. Do you hit a heavy bag at all? That will also strengthen your core.
    Check out rosstraining.com if you haven't already. I don't see why anyone would limit themselves to bodyweight exercises if they don't have to.
     
  4. rEdShawks

    rEdShawks Brown Belt

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    well 1st of all im moving to a forgein country or my year abroad(college) un 1-2 months so i dont want to start a weight training routine just so i can end it in 5 weeks. plus i want to build up some strength and get the point where i plateu then ill work on some weights
     
  5. mmuhr2

    mmuhr2 Orange Belt

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    not trying to tell you you have to do anything you dont want, but just want to clarify that 5 weeks is plenty of time to start and complete an exercise routine and see progress so i hope thats not actually your excuse
     
  6. rEdShawks

    rEdShawks Brown Belt

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    yes it is my exscuse, why would i join a gym when i know im gona be in a different country for the whole year? why would i buy exercise equipment? thats why im just using my own bodyweight
     
  7. DC-Chubbs

    DC-Chubbs Orange Belt

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    its better than nothing
     
  8. rEdShawks

    rEdShawks Brown Belt

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    thankx for ure input dc-chubbs
     
  9. Oblivian

    Oblivian Aging Platinum Member

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    I'm not trying to be a dick, but you aren't going to gain much strength doing just bodyweight exercises. You have to consistently add weight to improve strength. However, you can and will improve muscular endurance, conditioning, explosiveness, etc.
    Do you have any sort of weights? Do you have a backpack? I'd go out and buy a 5 lbs, 10 lbs, and 25 lbs weight. Put those in your backpack to add onto your pullups and pushups. Do you do dips? Add to those. You also need to get an ab wheel. I got mine for $2 at goodwill. I'm hoping you are doing a lot of burpees.
    As far as a "chart", I'd do lower reps with heavier weight (in the backpack as said above) if you are looking for strength. If you are looking for conditioning/muscle endurance, use lighter weight to zero weight while doing more reps.
     

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