Slam Training The Abdominals!

During your training career, for one reason or another, you will find yourself cramped for gym time that makes full-length workouts impossible.
If you are like me, more than likely exercise is an important part of your existing lifestyle. During your training career, for one reason or another, you will find yourself cramped for gym time that makes full-length workouts impossible.

When a lack of the customary training time in the gym becomes evident, it should never become an excuse for procrastinating or missing workouts completely. From my own experience and those of others who I talk to, usually the muscle group to experience the most neglect is the abdominal. Don't become one of the statistics.

Here is a quick "slam training" routine that will give you a great workout for the abdominal even when you are short on time.

# Of Exercises Exercise Name Sets & Reps Scheme
1 Reverse Trunk Curl 3 x 15 Hold 5, then 10
2 Floor Crunches 1 x 25
1 x 20
1 x 15
Hold 5 seconds
Hold 5 seconds
Hold 5 seconds
3 Alternate Elbow to Knee
Twisting partial Crunch
2 x 40 Each Side

Exercise Descriptions:

Reverse Trunk Curl

  • Lay back on a flat exercise bench
  • Reach overhead and grip the end of the bench
  • Cross your legs and bring your thighs so they are perpendicular to your body.
  • Without swinging your body, use your abs to lift your trunk (butt) off the bench approximately 8 inches. This is considered the "up" or "contracted" position. Breathe out at "up" position.
  • Slowly lower your trunk (butt) to within 1 inch of the bench surface. This is one rep.
  • Breathe in and begin again doing 4 more reps. Upon completion of the 5th rep ("up" position) hold for a 5 second count. Do 10 more reps and hold in the ("up" position) for a 10 second count. This completes one set. Do two more sets in the manner described.

Floor Crunches

  • Standard crunch
  • After performing 25 reps, hold the ("up" position) for a 5 second count.
  • Do 20 more reps- hold for a 5 second count.
  • Do 15 more reps - hold for a 5 second count.
  • Rest

Alternated Elbow to Knee - Twisting partial Crunch

  • This is simple a Floor Crunch with an alternating elbow to knee sequence thrown into the mix.

Follow the Slam Training for the Abdominal every other day!

Click Here to go to the Dennis B. Weis website

As always, if you have any questions or comments feel free to E-Mail me.

muscle@relaypoint.net
http://www.trulyhuge.com
(c) 1997-2002, by Paul Becker

Best,