Sentences with phrase «reps on the crunches»

Everywhere you look on social media lately you see the «plank challenge» or «crunch challenge» trying to get us to do more reps on the crunches, or hold the Continue Reading

Not exact matches

For Incline Reverse Crunches follow the same procedure as before, but now you can start doing your first set (10 reps) on an incline also.

One of the greatest advantages of doing the crunches on a stability ball is that it prevents resting your shoulders and head between the reps, resulting with sustained tension throughout the exercise.

On the next rep during the crunch, in the same manner, transfer the dumbbell back to the hand it started in and continue with passing dumbbell from hand to hand for each rep.

On the first st start with... 50 crunches then 50 leg lifts then 50 crunches again then 50 leg lifts with no breaks... do it twice So for the second set you will repeat the above exercises and reps. Set # 2 50 crunches then 50 leg lifts then 50 crunches again then 50 leg lifts with no breaks... Build up to 50 reps for each set.

front squat 2 x 6 - 8 seated knee extension 2 x 10 - 15 leg curl — either seated or supine 1 x 10 - 15 prone dumbbell row on high bench 2 x 8 - 12 parallel bar dip 1 x 8 - 12 barbell row 1 x 8 - 12 French press with EZ bar on decline bench 1 x 8 - 12 standing biceps curl with straight bar and narrow grip 1 x 8 - 12 crunch 1 x 15 - 20 incline reverse crunch with hip lift 1 x 19 - 15 back extension 1 x failure (start with just one rep and slowly work up to fifty) 4 - way neck work with towel 15 sec.

Abs Hanging Leg Raises (alternate with Knee - Ins) 4 sets of 10 - 15 reps Crunches on Exercise Ball (alternate with Bicycle Crunches) 4 sets of 10 - 15 reps

Thus, if you get 12 or 15 reps of cable crunches, increase the weight on the stack (most go up by 10 pounds), and work with that new weight until you can crunch it for 12 to 15 reps, move up again, and so forth.

Another approach to increase the challenge without doing high reps is to do ab crunches on a decline bench.

Start slow and build your way up to the following work out: Boat Pose — 30 seconds Low Boat — 30 seconds Row Boat — 5 on each side (hold each side for one breath cycle) Boat Crunches — 20 reps Flutter Kicks — 20 seconds Hip Ups — 20 reps Leg Lifts — 20 reps Pike Boat — 10 seconds or until burnout

(I only increased reps on pushups and crunches) and I did notice some progress in my body not too much which is good but anyway I got a big problem that the left side of my body i.e. left chest, left arm and left abs are more visible as compared to my right side which is very frustrating.

FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:

Going through an entire range of motion on the way up (if doing a crunch on the floor or ball) is not necessary, however, you should be «crunching» your upper abs onto your lower abs during each rep to maximize the burn, recruitment and full development.