V-Taper Ab Routine
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
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| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| Crunches-3x 25 (Lie on a mat or an exercise bench, in a crunch position, curl the body up slowly, and exhale forcibly at the top of the movement. For a better contraction, return to starting position slowly and under control, concentrating on the abs only.) | |||
| Lying Leg Raises-3x 20 (Lie on an exercise bench, and slowly raise and lower legs, focusing on the abs only, keep knees slightly bent, to take the hip flexors out of the movement.) | |||
| Sit-ups-3x 15 (on a sit-up board, with bent knees, come up to about 1/4 of the way up, and slowly return to starting position) | |||
| Knee-ups-3x 15 (sit on the edge of a bench with feet together, pull knees into the chest, lower, and repeat) | |||
| Hanging Knee Raises-3 to failure (hang from a chin-up bar, and with bent legs, pull knees up as high as possible, lower, and repeat) |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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