Thursday, March 22, 2012

The 300 Ultimate Ab and Core Challenge Workout Guide With Pictures


Taken from: http://2012lastfatyear.blogspot.ca/2012/01/300-challenge-ab-core-workout.html  She has not updated though... so I am going to keep posting my results! It's all very similar to P90X Ab Ripper, with some variations.  In later posts I will adjust things to work better for me.  Feel free to try them.  *EDIT* The original girl in the photos finally sent me the direct link to her blog... http://petiteathleat.blogspot.com/p/the-300.html  I will be changing the photos in about a month to photos of me... I am not taking the workout down as it is based on P90X...but I will pull her photos down now that I know the person who has contacted me is actually the person in the photos (I'd been contacted by multiple people claiming to be said person, this one really does look like her though). *End Edit*  

You can do this routine anytime, before or after your workout. I would recommend before, when you’re fresh before your cardio or the rest of your routine. If you’re working on really getting results, why would you save these muscle groups for last when you’re tired already from working out?
Do 25 repetitions of each move. Keep the pace comfortable but brisk, you want to feel the burn. It should take 15 minutes. Your abdominals, unlike other muscle groups, need higher reps before they start responding.
Let’s get started.
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In-N-Outs. Just like it sounds. Sit on the floor with your hands at your sides. Raise feet off the ground and bring knees to your chest. (See above.)
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Straighten legs out (see above), hold for a beat, and bring your knees back into your chest. This is one repetition. Repeat 25 times. For a bit more challenge, raise your hands above your head.
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Bicycles. Sitting in the same position as the In-N-Out, move legs in a wide, circular motion as if pedaling a bike. 1 revolution counts as one rep. Repeat 25 times.
Reverse Bicycles. Same as above, but instead of pedaling forward, petal backward. 1 revolution counts as one rep. Repeat 25 times. To increase difficulty on the Bicycle, raise arms straight overhead.
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Crunchy Frog. Same position and movement as In-N-Out, only your hands are OFF the floor and wrap around your knees (without grabbing or touching your knees) when your knees are at your chest. (See above.) When you extend your legs back out, arms should be stretch out as sides, parallel to ground. (See below.)
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This counts as one rep. Repeat 25 times. (Sorry for the blurry photo.)
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Cross-Leg/Wide Leg Sit-Ups. Lie flat on your back with legs wide, in a V.(See Above)
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Place one hand behind your head and bring your torso up to perform a standard sit-up movement (see above.) Try to keep your legs on the floor.With one arm straight, (see above) try to go straight UP, instead of just over your legs. Sit-Up straight, and then cross your straight arm over to touch your opposite leg. (See below.)
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And slowly lay back down. That’s one repetition. On the next repetition, switch arms and cross over to the other side. Repeat these 25 times, alternating sides. If you’re unable to keep your legs anchored, use dumbbells to help anchor your lower body.
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Scissors. Life flat on your back, extending one leg towards the ceiling, and lifting the opposite leg off the floor just a few inches. Flex your feet.
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Alternate legs in a scissor motion, hold each switch for three seconds. Keep your skyward leg as straight as you can! Repeat these 25 times.
Hip Butt Ups. Lie on your back, open your hips and bend your legs so that the bottom of your feet are touching. (see below.)
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I have no idea why my eyes are closed. In pure abdominal bliss, apparently.
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With your arms at your sides, rock your hips, lift your pelvis and drive your feet directly up towards the ceiling. When lowering back down, do not let your legs touch the ground. Repeat 25 times.
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Heels to the Heavens. Lying on your back, extend legs straight up, with arms at your sides. Lift your butt off the floor (see below.) When raising feet, imagine touching the ceiling with the balls of your feet. Keep your feet very flexed. Be sure to lift the legs straight up at 90 degrees, and not towards your head. Focus on maintaining straight legs.
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Repeat this motion 25 times.
Roll-Up V-Ups. Lie flat on your back with legs straight out, and arms extended overhead. (see below.)
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Bring your body up as if doing a standard sit-up, touching hands to toes. (see below.)
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Slowly, lower your torso towards the floor, simutaneously bringing your legs up off the ground at about 45 degrees. (below)
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Now, bring your torso back up and reach for your toes while your legs are in the air! (below) Imagine creating a jackknife position with your body. Your legs and hands should actually get closer then the below photo.
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Lower your entire body to the floor and repeat 25 times.
Leg Climbers. Lie on your back with one leg bent, foot flat on the floor. The other leg should be out about 45 degrees.
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You want to climb this extended leg, by first grabbing your thigh, then your knee, (see above) then your calf, then your toe. That’s the easy version. I do a two-touch. I just grab onto the inside of my knee, and then continue using my abs to pull me up. (below) You don’t want that extended leg to move around too much, keep it on the same plane the whole time. It will want to move as you crunch up. Fight it!
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Repeat 12 times on one side, then switch and repeat 12 on the opposite side.
Kayakers. You’re almost done! Seated, clasp your hands together and raise your feet out, 4-6 inches off the floor. You may need to bend them to make this easier. Twist your upper torso from side to side, touching your knuckles on each side. Do these fast, like your kayaking a fast river. Do 50. If you can’t do 50, do 40. If you can’t do 40, do 30. You will be able to do 50 one day!
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Ahhh! You just completed (if you did 50 kayakers) 300 abdominal exercises! You’re on your way to a strong and svelte core!
Now, stretch it out!
Cobra Stretch. Lie flat on your stomach and raise your upper body off the floor, supported by your arms. Your thighs should be resting on the floor.
Childs Pose. Sitting in your knees, fold you body over your legs and relax head and arms on the floor.

272 comments:

  1. O-M-G!!! This looks like a SERIOUS ab workout!!

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  2. I'm on day 3. I can't wait to get home and do this tonight!! I am soooo soar, but it feels SO good!!

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    1. but the guy (from Ab ripper X) says that we should not do it every day.. and you are doing it everyday for 30 days, right? why? and what happens after the 30 days?

      btw, i just tried the exercise & i love it but i am trying to figure out how often i should do it.. please advise..

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    2. Barbara, as far as I understand, you should never work any muscle group every single day; they need time to recover. Some fitness experts recommend 48 hours between workouts, and others recommend even longer, like a week. Personally, I work any given muscle group no more than twice a week.

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    3. The key to overall fitness is alternating between exercises and working different muscle groups. My family is full of health nuts. My one sister is a trainer at a gym, and a soon to be physiotherapist. My other sister is a doctor and a workout freak. As an athlete myself, I also learned quite a bit through my specialized trainers.


      Basically, Megan is right. Alternating is key to getting a fit, toned body. Simply put, we alternate which days to work on legs and which days to work on our core because of "muscle memory". If you repeatedly work your abs with the same workout everyday, your muscles in your core will become used to this workout and progression will stop. Challenging your muscles is key. Do not let them get used to a set workout. Better results will be seen if you work abs and legs for two days, take a day off and do cardio, then do abs and legs again.

      It's all about allowing your muscles to relax and heal, then working them again, so they do not become used to a routine. Once you have found that your ab workout is getting easier, switch it up to some different moves, or increased the reps/sets. Do not do the workout everyday. Instead, plan your week out kind of like this: Monday - abs and legs; Tuesday: cardio; Wednesday - abs and legs; Thursday - light exercise; and so on. To all wondering if this ab routine works, it most certainly does, but exercising your overall body will speed up weight loss by creating more muscle that will burn body fat. Diet is also key.

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    4. I was told that you can work your abs every day because they are a small muscle group and it's the long muscles of the arms, legs, shoulders and chest that need to be given a 24 hour rest.

      What's your opinion on this?

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    5. Abs are like any other muscle. You really should have a rest day in between or target different areas of your abs on different days...your core is more than just one muscle. There are lots of workouts to target different areas. My favorite thing to do is a plank and there are tons of variations. I'd really recommend taking a day off between, especially if this workout is hard at first or you can't make it through the entire thing in one sitting.

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  3. It's not SIMILAR to Ab Ripper X. It IS Ab Ripper X. SMH.

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    1. Haha, Judy, you read my mind. lol

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    2. :) I was just about to comment the same thing. You can even see Ab Ripper X on the television in the photos, doing each move.

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    3. haha i was gonna say the the same thing

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    4. ...Is it really a big deal if its similar and/or is Ab Ripper X..? Like for real... -.-

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    5. Yea, Ab Ripper WITHOUT me having to buy it. Love it.

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    6. It's missing a few moves that Ab ripper does, like the side v lifts for obliques.

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    7. That is exactly what I thought!!! lol Tony Horton knows what he is doing! Love P90X!

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    8. love this! check out my blog at http://workout831.blogspot.com/

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    9. I wouldn't say they were "slightly modified" especially since the p90x video is in the background of all of your pics. smoooottthhh

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    10. Thanks for the work out! I don't think it matters that this workout is from P-90X; It is nice that she made this work out avaiable to those of us who do not have P-90X at our disposal.

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  4. I need this! Starting TODAY!

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  5. just started this today....feeling...tired. just finished :) I am committed and will write back here after the 30 days.....yikes!!! Hope I make it :)

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    1. you not telling us, its been well past 30days?

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    2. I'm doing it I'm on day two. I will let everyone know on here how it goes and any details about my progress and if i have a crazy abs after 30days. Yesterday's are killing me but I'm gona still keep on doing them.

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    3. just completed day 3. ive noticed that many people only tell everyon here that they are on day 2 or day 3 and we never here from them again. Im going to post every day till day 30 and i think i might put pics up on my blog. i'll post a link to my blog on day 30 so people can see the difference.

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  6. Replies
    1. This is Ab Ripper X. Below are the videos for it. http://video.google.com/videoplay?docid=1464945638519938565#
      http://video.google.com/videoplay?docid=97404099147633519#

      Or you can but the entire P90X workout
      http://www.beachbody.com/product/fitness_programs/p90x.do?code=SEMB_GOOGLE_P90X&s_kwcid=TC|17369|p90x||S|p|20748516454

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  7. Nice exercises, As a p90x exercise guide provider, I really appreciate your post...

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  8. i started this yesterday with my sisters I cant do them all and the once I can do I cant do a whole 25 I maybe can do 15 but by the 30 days is over I will be able to do more witch is better than none at all. Thanks for posting this. I needed more abs stuff

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  9. This comment has been removed by the author.

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    1. If it's making people feel good about themselves then why be so mean? It may not work for you but don't put other people down for trying to get fit.

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    2. Then who copyrighted jumping jacks? Sit ups? You can't copy right a type of work out. Posting the videos would be a copyright infringement, not posting a blog and linking from where I got the ideas from. I personally went with 30 days and will do it again next year. You can do it as long as you want, if you go through my blog I make adjustments to it and give tips to avoid a plateau too fast, and better eating choices, etc. I personally went with 30 days because I was going to have a rowing challenge coming up. I'm not sure where you think I'm trying to get famous from, but I have no interest. I only care about promoting a healthy lifestyle.

      PS I own P90X...I've done it, it's great but not everyone is ready for that or wants to buy it. Some people just want a quick 15 minute workout to do before bed or in the morning. That's what this is. Getting people active.

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    3. These idiots just want something to complain about! Who cares where it came from you can "download" the whole thing for free anyway I mean at least here it's broken down for you and not illegal

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  10. I am going to try this...buhbye baby belly!!!

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  11. Thanks for posting. I REALLY want to have a super strong core for kayaking this summer and I think this challenge will really motivate me to get buff!

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  12. my first day and my legs gave out on the first set of 25. I did all of them except for the v-ups but i'm not feeling it in my abs because of my legs felt like they were doing the work. Does this change? Please tell me i'll feel it in my abs soon :)

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    1. I replied to you below...it didn't post properly. :(

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    2. I later adjust the workouts a bit and felt it more in my abs. This works your entire core, which will include the top of your legs. As you go you start to feel it more in your abs. Everything in your core strengthens first. I post my results week by week and I was dropping inches. It works. It's basically P90X. My later adjustments aren't easy to do until you are about a week or so in, unless this is all easy for you...then skip ahead to my changes.

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    3. This sounds challenging, and thanks for posting something that's not just situps and crunches. The problem with some of these, though, for those of us with weak cores and stretched out post-baby ab muscles, is that other muscles will compensate for the targeted muscles not being able to do the work. Hence the sore legs. Alternatively, they could be sore from having to hold them up so much! The other issue is you have to remember engage your abs -pull them in- when you do the exercise. If you let them go *out* when you do them, you won't get the right muscle tone. Also, your lower back will try to compensate. I have this problem when trying to do exercises where my legs are moving, either with my back on the floor or sitting upright. You really need to focus on pulling your bellybutton in or your lower back and other muscles will be doing the work. Looking forward to trying some of these!

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    4. @ Allissa --- sounds like your letting your legs do all the work and not your abs. It take concentration to let your abs do the work instead. I use to do that in the Army --- only cuz I had to pass my PT test (more counts, better score). I'd start off using my legs and then near the end I'd let my abs work --- it was amazing how many I could do, but then again I was exercising every day 5x a week. I have to remember to 'let my abs do the work'.

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    5. Just finished and my legs are definitely feeling it too! My son climbed up the stairs and I had to pause to get him... I'll admit I was a little nervous about falling down! haha I'm hoping that I can do all of the exercises by the end (today I couldn't do the wide leg or the v-ups. It's amazing how badly your abs get messed up after kids! I took a pic of my stomach today and will hopefully be taking a better one in 30 days! Wish me luck!

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  13. So if I put a picture of myself doing jumping jacks is that copyright also? There are a million dvds out there basically all have the same exercises just in a different order or. I think it is nice that someone would try to help those that can't afford those videos. Unless you are the one reaping the rewards off of the X video who cares. Thank you Kaycie for helping those of us who can't afford expensive work out dvds or personal trainers ;)

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    1. Not a problem. I didn't make the original post, (I linked to where I got it from), but she never updated things. So I wanted to do it, share results with friends, and adjust it as I went. I just think it's important to be healthy and active. That doesn't always require a personal trainer.

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  14. ALLISSA!!! Same for me! I'm on day two...I got through more today but I still felt it more in my legs....and damn the v-ups (they got me again today!)

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  15. Hi, can you please link back to MY blog. Haha, this is my challenge, and I'm the girl in the photos. :) http://petiteathleat.blogspot.com Thank you.

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    1. You're the one in the photos and this author never asked permission to use a whole bunch of your photos??

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  16. I pulled up your blog and found some pics of you. I couldn't find this post anywhere on your blog, but the pictures do look like the girl in this one, so I updated the top part of the post. :)

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  17. This is ab ripper x but I know it says in those videos that you shouldn't do these everyday because they are intense. Wait at least a day in between. I tore my lower ab from a gym class that did something similar to this but he had us do way too many reps, as a result I could barely walk for 3 days and couldn't workout for almost 2 weeks. So be careful and listen to your body.

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  18. I'm going to start this today. Thanks.
    http://www.memoirsofmeandmine.com/

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  19. I think alternating this daily with a plank based ab workout would be great.

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  20. Now if you could magically make the fat melt off my belly so people could actually see those abs...

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  21. This is ripped off of Ab-Ripper X... Not saying it's bad to share it, but you ought to credit the creator and program rather than misrepresenting it.

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    1. If you read the entire thing I mention p90X in it. Read everything before you start commenting please. I also put that this is taken from another blog and links to 2 blogs. One is where I found it, the other is the athlete that is in the photos.

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    2. I thank u and think that it's great to us that can't afford expensive videos or gym memberships!!! I can't get the V-ups right! My legs always drop to the floor really quick after the jack knife part. Is that right?

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  22. Really people! Get a grip! Does it really matter where it came from? Maybe all of you people that have something to say should be giving "CREDIT" to Richard Simmons! Im pretty sure he was doing the crunch and sit up thing way before the "Ab-Ripper X". You guys are really missing the point! How many times does it have to be said? It's not about who did it first, it's about helping other people!

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  23. Found this on Pinterest yesterday and today my kids and I started. OUCH!! My legs are trembling and my abs are hot at the moment but it was well worth all the pain seeing my kids working out with me. They were cheering me on as I attempted to do the V ones...thanks. I will continue for 29 more days and will come back with a check up report to see how it went. Thanks.

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    1. My results are posted as far as I got. I got married and took a break, then we got pregnant and I cannot do this without my OB signing off on it due to being high risk. I will likely post a "OB approved" version later because I want to keep training.

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    2. Don't use your ab muscles like this while pregnant, at least not after you get a belly - it'll make your muscles separate more than they would otherwise! Get some special for pregnancy videos - yoga and pilates especially. They will work your deep muscles without pulling apart your rectus muscles and giving you a diastasis. I wish I had known this before my first pregnancy!

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  24. Thanks for posting this workout!

    The only thing I would suggest is more post-workout stretches, especially for those out of shape. I added some stretches for hip flexors and a twisting an stretch for the lateral obliques.

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  25. Does anyone have an idea of how many calories this might burn? just a rough estimate? :)

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    1. The calories you born is based on you and your effort. There are several apps online that will help you calculate it. I am pretty sure I posted on in a later blog for everyone.

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  26. I'd be curious for a calorie count as well.

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    1. The calories you born is based on you and your effort. There are several apps online that will help you calculate it. I am pretty sure I posted on in a later blog for everyone.

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  27. i am so going to try this!

    www.wewouldlovetoadopt.blogspot.com

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  28. Just started this, and I'm so excited to see my results. My abs and legs already hurt. I also feel sick (anyone else?). One question: Could anyone clarify how to do the leg climbers? I feel like I'm using my arm strength to pull myself up, which doesn't seem right.

    Thank you so much for posting this. I've been looking for a good ab workout for a while, but haven't been able to find a good one.

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    1. if you feel sick its probably due to lack of water. I got really sick last summer from dehydration and had to go to the hospital. So drink lots of water!

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    2. For me the two that require me to roll up make me nauseous.

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    3. I vomited the 2nd day during those v-ups. I was really out of shape. When you overwork and don't breath enough ( happens during early workouts from being out of shape), your body doesn't get enough oxygen, which creates the nausea feeling. My nausea has gotten better by day 6. Just keep breathing!

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    4. If you cannot do the full set it's ok. You do not want to go until you are getting sick. Make sure you are watching your breathing with each exercise. Lack of oxygen can harm your muscles and lead to injury, just like it can make you throw up. It took me more than 15 minutes to get the full workout in at first. You can check my later blogs to see how my timing improved and any changes I made to the workout to help. It's ok to be sore, but not so sore it hurts too much to do your regular activities and you do not want to be throwing up. Make sure you drink lots of water...gatoraide is fine if you are a serious athlete at a competition...it has too much sugar for the average person. Water is best.

      Hydrate, breath, and take your time.

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  29. I started this two days ago, its really killing me :). It hurts to even sneeze! I'm so excited for the results :)

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  30. I am going to start this today, I am using it as part of my weight loss and get fit program so thankyou Kaycie and thankyou Courtney! I have PCOS and am trying to get pregnant too so this may be the perfect exercise routine for my flABS lol!! I will post back, I will do this everyday!

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  31. I have been doing this for a few days and it is definitely getting easier! I have gone from barely being able to do the 30 kayakers to doing 50 easily! Thanks!

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  32. thanks for posting, am going to give this a try...

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  33. Replies
    1. I took a break in between. You can start with every other day or do 4 days on, 1 day off. It only takes 2 days to break a habit/routine, so I would not take two days off in a row unless you have to. I took time off due to an athletic injury unrelated to this workout.

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  34. It would be awesome if this could be a video or if a video could be attached....
    thanks for sharing...can't wait to start!
    bring on the pain!!!

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    1. P90X Ab Ripper is what this is from. In later blogs I change the moves to make them work better for me. I cannot post a video of P90X and have been deleting any links posted to it due it the video being copyrighted.

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  35. I seriously can not do some of these...am I the only one?

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    1. No, definitely not! I just modify them to make them easier when needed, so that I can still get in the reps. I'll say, though, that even though I'm only on day two, I could already do more today than yesterday.

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  37. I did it for the first time today, i used the P90X Ab ripper x video. I liked doing it with the video because it was easier to see what i had to do and make sure i was doing it right, down side was he went way to fast for me and i had to keep pausing to finish my 25. i think once i get the order down it would be better without the video so i can go at my own pace. I'm feeling the burn though!

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  38. Love this workout but I'm on Day 7. Day 3 I hated everything about it! My husband and teenager are going it with me and it's been a great family evening activity.

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  39. I'm on Day 18 and still going strong!! Day 3 was the absolute WORST day for me!! I cried throughout the entire workout, but the next day was golden! Tough it out....seriously! I absolutely LOVE this workout now!!

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  40. Ok, just finished my first day and I'm definitely feeling it. However I have a feeling I'll really feel worse tomorrow. Can't wait to see the results.

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  41. Regardless of if it's the p90 workout or not, a 15min at-home workout is easier for me to keep my attention on and complete then a 30-45 or longer one. I normally run and I even get bored of that after 20minutes or so.

    thank you for the post! I had pinned the same picture/blog set months ago and had gone back to it but whoever had made the blog private so I'm glad i found this again :)

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  42. is it normal to have some back pain after 2 days??

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    1. You may want to do this every other day at the start. Don't try for the time goal at first if you do all of it and each day. If your back hurts, you are likely not pulling in your abs and are using your lower back muscles to pull yourself up. Work on breathing and form. :) Hope that helps.

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  43. Just got done with Day 7 :) Harder now than the first day! i can feel my abs pulling in though. Thanks for posting this in an easy to follow form :)

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  44. Starting this today! Way excited, especially since I have gained weight and don't fit into ANY of my jeans. Thanks! :)

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  45. Just "finished" Day 1. My legs are jell-o and I didn't even get to the v's.

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  46. Wow The best ab workout ever I did it and My abs are Burning like a mother I would like to put this on my blog as The Worlds Best Ab workout if you dont mind

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  47. Just finished day 1. That sucked. The V-ups were definitely extremely hard, and my legs are all wobbly! Feels good to have a workout that hurts though! I'm really going to keep up with this one!

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  48. Going to start tonight...super excited...and ready for the pain.

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  49. I am a high school student athlete and I play a variety of sports and my only off season is during the summer, despite the difficulty of staying in shape over the summer I workout everyday. During the season we do the Insanity workout 3 times a week, and I have seen the same results using this program. This program is great! I have tried many different ab workouts and this is by far the best one I have tried, and I am going to stick with it. This is a great program and for anyone who is reading this, it works, and you will see results, providing that you do the excersises correctly. Thank you so much for blogging this, and I am sorry for anyone that has put you down in the comments I have seen above, they are terrible and this does work, I wish the best to you(: @Kaycie Leigh

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    1. P.S. I do this every morning before I run, and every night before bed for maximum results.

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  50. I think everyone would like to have a six pack, but not everyone knows how to get one! If you are thinking to yourself: I want six pack abs, your site has great information to get those six pack abs.http://6packin6weeks.net

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  51. Thank you for posting this work-out. My gym membership just expired!!!!!

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  53. First day with this core workout and it is HARD!! Barely finished!! Excited to see my mid section get stronger and to see some results :) Thank you for posting, always looking for more of an ab routine.

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  54. I did this today. wowza... my tummy said it was happy just the way it is and to lay off, ROFL... which is what I did when I tried some of these. I can't do ANY of several of the exercises. But I will keep trying. I did 10 kayaks, and I was THRILLED that I could even do one.
    Have a great workout and a great day!
    Deidre'

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  55. P90X?

    Way to take credit for somebody else's work..

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    1. Try reading the FIRST paragraph before you accuse me of something.

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    2. Read much?

      Way to be completely incompetent.. along with the other 100 people that she has already replied to regarding this... she clearly referenced where she got this information. If the only thing you have time for is to sit by and complain about other people's blogs maybe it's time to look into getting something else going for yourself.

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  56. I need to start this--my boyfriend has the P90X dvds, maybe I'll steal this one =) --didn't even know they had this workout! However the only other workout I tried from those videos was the warm up and i was sore for like 3 days(yikes)

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  57. Thanks for posting this! I have done 2 days, with skipping a day in between. My hips are the most sore. I have done this after running and currently have to take breaks but I know I won't need those breaks soon! Hoping to conquer the blasted PCOS ever present belly!

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  58. So glad I found this on Pintrest, what an awesome ab workout! You can totally feel it the first time you do it. As a college athlete I think is a great way to a strong core. Thanks for sharing :)

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  59. It seems very hard to do in pictures and you can easily lose your weight by Neoprene Dumbbells 10 lb equipment. It is very easy to look smart... Neoprene Dumbbells 10 lb

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  60. This is really good!! I started it today, but there are a couple that i'm going to have to work hardwr at cuz i can't do thw whole move like on the ROLL UP V UPS

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  61. I was so happy to find this!! I love P90X abs!! But...I noticed one exercise that was not included in the blog, and those were the side crunches. They were one of my least fav exercises anyway, so I didn't mind not having to do them:p Otherwise, this is exactly P90X! :)

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  62. Im started thus tomorrow! Can't wait!

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  63. day 3 has been the worst for me...yet again I only just completed day 4. I really hope this workout gives me results! Have you guys been adjusting your diets as well? I feel like every time I try to eat completely healthy I end up eating more and searching for snacks

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  64. Thanks for sharing but this is the p90x AB RIPPER workout. make sure you credit your posts to the proper author - p90x!

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    Replies
    1. I created the blog I got it from and the blogger who created this post. It's in the first few lines that I did not create this and it's not me in photos. I make the changes in later posts and publish my results because it worked so well.

      Delete
    2. So every time someone "pins" something to Pinterest that is copyrighting to? Get over yourself Runner_Girl. No one cares! As long as other people are getting something good from the site it doesn't matter.

      Delete
  65. How cool, can't wait to see your before and after photos!!! I'm currently doing a transformation challenge after having 4 babies!!!! Slowly getting my body back and loving it!!!! Thanks so much for sharing xx

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  66. Hi Kaycie,

    I own the rights to these photos, and will be posting the challenge on MY blog, as this is my challenge. If you would please take these down and direct traffic to my website if they want to see the challenge, that would be fine.

    The other girl who also copy and pasted from my blog will also be notified. Thanks!

    Courtney
    Http://petiteathleat.blogspot.com

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    Replies
    1. Courtney -

      I just went to your blog - where do you have these posted?

      Thanks.

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    2. Courtney,
      Anyone can post workouts and challenges to their blog. Maybe not the pictures, but the workout is fair game. Especially when the comments above say that it originally came from px90.

      Delete
  67. Thank you so much for posting! Just got done on Day1 and boy can I feel the burn!! I'm going to do this as part of my daily routine! Thanks again!!

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  68. Thank you for this....I just had foot surgery and I have 2 weddings I'm in September....I need something to help slim down but I am I cant do most exercises! THANKS FOR THESE!!!!!

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  69. Help! I am very new to working out. Extremely overweight and carrying lots of extra tummy baggage. After my two younger children were born, I lost all muscle in my tummy and now everything just hangs. It's gross! Will this help with the fat too? I want to strengthen my core because I know it will help in other areas, but I also need to eliminate the fat. I am watching my calories and adding cardio 4-5 times a week. Thanks for any input...

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  70. I just tried this and holy cow it kicked my butt!!! I wasn't able to do 25 of each but I did my best, and for someone who HATES working out i'm surprised to find I can't wait to do this again tomorrow.

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  71. This is a unique way to add some variety to your workouts and maybe even get a friend in a little competition with you.
    md supervised weight loss

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  72. These exercises will give you the abs you've been wanting and it will help you keep fit too. healthcare recruitment

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  73. okey dokey!! i'm going to try this, everytime i do ab stuff i get those bad cramps and give up!

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  74. Hi There !

    first off i must say I love your blog! I check it frequently!

    I have a question ...ive been on a diet now for a month and a half and have lost 15 pounds. Its been pretty easy! howerver, i have recently incorporated exercise into my daily routine and I and now noticing weight gain and a larger apperance!! I am up three pounds! Ive been taking spin classes, doing the elipitical, and some pilates. Ive noticed this pouch on my stomach and my thighs are larger! I leave for a hawaiian vacation in 2 weeks exactly with a group of skinny friends and I dont know what to do??? I know exercise is super important but should i lay off until i get back from vacation and have time to let my mucles expand ??I dont even know if that makes sense! I just feel like im gaining muscle and its making me look and fell bigger!!2

    Could you please get back to me asap!! I would greatly appreciate any and all advice!!

    Thanks everyone!!

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  75. I was searching out ab and core workouts as I myself am getting troubled with mine here and I was enjoying looking at your post. Man, I'd take a good bet I'll be going through a rough road on this kind of exercise! I think I'll try this out after I'm done reading some world medicine facts.

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  76. Can finally do 50 kayakers without stopping! Feels amazing!

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  77. Just started this today! I had a lot of trouble with the Roll-Up V-Ups but hopefully I will get there. This was awesome.. Thank you!!

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  78. Ok... a bit scared, but... gonna try! Wednesday is August 1, so maybe I'll start it then. So you do it EVERY day?

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  79. I love this blog! I like that it breaks it down...Check mine out at http://30daysofsalad.blogspot.com/

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  80. This didn't work for me... All it did was make my back hurt from the beginning and I'm really young for my back to start hurting.

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    Replies
    1. Can't stress the importance of form! For sure listen to your body but if you ever feel like ab workouts in general (not specifically ones posted here) hurt, think; am I engaging my abs? Can I pull my bellybutton to my spine any further? Are my head and neck in neutral position? Am I throwing my arms/legs to do my work? I've been working out 11+ years and I still have to stop and ask these questions to remind myself, that form is more important than how many reps I do. Keep searching and working!

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  81. Looks fun. I will try this tomorrow at the gym.

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  82. Love this workout, will have to try it as well with my normal routine.

    One thing I will comment on- Usually you want to do anything muscle related after cardio. Cardio helps to warm up your body and you will see better results if you do it after cardio than before- also you run a lower risk of hurting yourself.

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  83. oh my goodness! I just did this workout and it was SO HARD! I hope I have some awesome abs by the end of the 30 days - I hope I can make it! I usually get little to no burn from an ab workout and can go way longer than my friends, and this killed me! I just realized I made two or three of the exercises a bit harder than they're supposed to be, but still! Thanks for posting :)

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  84. The woman has the most fantastic legs..Bravo!

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  85. I did this workout a couple days ago and I am in average shape, I run 3 miles 5 days a week. I can barely walk, I have NEVER been this sore in my life. The day after I was little sore in my upper thighs, but today (day 2) is the worse! My abs are itchy and I can barely lift my legs to put pants on. I really hope this goes away as I want to continue. Has anyone else experience this?

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    Replies
    1. Yes, after the first day of this workout I experienced the same effects. It goes away and I have not experieced it since. I showed my sister this routine and she said she had the same upper thigh pain. Keep working on it and it will get better. Just remember to use your abs as much as possible instead of your legs. :)

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  86. WOWzee! why does everyone have to get dramatic and ridiculous about EVERYTHING!!!!!! Get a grip ppl!

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  87. this worked out my legs more that anything

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  88. I'm not saying this is the only way to do it, but when it comes to either doing this routine before or after the other portions of a workout, I would suggest doing it AFTER because nearly all exercises require core strength and stability. Doing this workout before would tire the muscles and greatly increase the chance for INJURY while doing other exercises, especially to the back.
    Be safe! :)

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  89. I have one question, I have Diastasis Recti. Can I do these without it causeing my ab muscles to seperate? I noticed when I do regular workouts my stomach seemed to swell after a hard ab workout.

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    Replies
    1. You should ask your doctor before doing anything like this with that condition.

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  90. LOL! This is EXACTLY AbRipper. I have the DVD's...it does work though but its just the abripper

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  91. Oh My GOD. I feel like someone socked me in the ribs... I couldn't even get out of bed this morning! I had to roll out like a log... and I can't even get out of a chair by myself like some Granny... This workout is HARDCORE. Although I'm more sore than I have ever been, I feel so accomplished... Even though I'm on day 3 I find that working my sore muscles gives me a bit of a relief... Can't wait till I get to day 30!

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  92. I am starting this tonight!!! I CAN DO IT!!!

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  93. I'm on my fourth day and already I'm seeing results! All of the fat has already melted off of my stomach, and definition is slowly building. I am also mixing it with cardio though, at least a 2 mile run everyday, and that is the only way to truly rid fat from your midsection!! Don't forget that. You can't JUST do abs to get abs! Day three hurts, but push through it. The results are so worth it :)

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  94. Starting this today! Looks challenging. I distance run cycle and swim but have so much extra skin on my stomach from obesity that you can't tell. Hoping this will tighten things up!

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    Replies
    1. Argh, about to start day 2 and my stomach is in agony before I even start. I'll soldier on though!

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  95. I am on day 2...just shoot me now! Some of the sit upsi can't even do! Hopefully by the end of it I'll look as happy as you do dong them! Haha!

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  96. I'm going to start this with my wife. Can't wait to see some results

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  97. OUCHIES!!! 1st day today...I'll let you know in 29 more days {if I'm still alive} how it went! LOL...

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  98. I was sore for three days! HOLY CRAP! I'll have to start slow with this one!

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  99. Am I doing something wrong? I can barely walk or pick up my legs today...my front upper thighs are in sooooo much pain. My abs are a little sore when I cough or sneeze, but that's it. That's from day ONE! Ha ha.

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  100. I'm on day 19 and I can tell that my abdominal muscles are getting tighter but there's not really a difference visually. 11 more days to go.

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  101. After doing this for 10 days, my abs already feel stronger! Not to much difference visually yet, but it's getting easier to do these exercises. What a great workout!

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  102. Don't you have to give some kind of recognition or Ab Ripper X considering this is their EXACT workout?

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    Replies
    1. If you would read the entire first paragraph...She does. People are so hung up on this P90X credit crap. It's just a workout.

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  103. Geeze these suck but I know at the end of 30 days I'm going to love the result!!!

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  104. Way to steal p90x move. Ab ripper x yeah that guy made a great workout not you. Dumb people taking credit for other peoples work. Very similar.. it is it even tovthe names

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    Replies
    1. Stupided people pay for the rich guys video!LOL

      Delete
  105. Im very scrony and have no muscle at all! I just did this workout for the first time and I didn't get even get to the crunchy frogs before I wanted to give up. I feel nauseous and my legs feel like wieghts. I'm going to stick with this though! I can't wait for day 30! I hope I'm not so wobbly when I do the workouts though!

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  106. love this. check out my fitness blog http://workout831.blogspot.com/

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  107. Day 1 and I'm totally sore already. My legs are actually trembling

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  108. just finished day 1...i'm so excited for this :) finally getting in shape! i'm gonna be so sore tomorrow though...

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  109. alright.. just looked at this and read alot of posts. I'm excited to get started. I see lots of people mentioned writing back in 30 days, but didn't see them. BTW, I'm not a blogger, or bloggee.. but I really can't even comprehend the number of people who felt the need to criticize this. Get a life. Glad you posted. Hope I will manage to stick through. Can't wait to check measurements in a month

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  110. Thanks for posting! Sorry so many are so hateful. This maybe part of the P90X moves, but they are the same exercises I did in my college gym class and no one was hating on her. For myself I have decided I'm doing the last of my weight loss at no cost. So I very much appreciate you posting moves that have been around for 100 of years. I'm with Veronica, get a life. Some people just can't afford to buy the entire program.

    And I would have loved to see someones 30 day results!

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  111. Did any one else's tail bone hurt doing this?

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  112. I just tried this and OMG I am tired! I hope I feel the burn in the morning! :D

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  113. Thanks!! I'm gonna do this over the next 30 days for the first part of my 90 day challenge! Started today with 15 reps of each! Great blog!

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  114. just finished day one! woohooo did everything fully. besides roll up v ups, could only do 20...

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  115. this is probably one of the worst experiences from a workout I've ever had. I did the workout on nov. 1st. and it hurts so bad in my hip/hip flexors area that i want to cry when i walk. I think a lot of these moves are dangerous due to the amount of body weight resting on your hips/back. There are a lot more efficient ways of getting a good core! I'm just letting people know because i'm literally in so much pain.

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    Replies
    1. If it caused that much pain, you must have not done any physical activity for quite a while... I am about 1 week in, and never got sore at all...

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  116. just completed day 3. ive noticed that many people only tell everyon here that they are on day 2 or day 3 and we never here from them again. Im going to post every day till day 30 and i think i might put pics up on my blog. i'll post a link to my blog on day 30 so people can see the difference.

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  117. Jordan haha it's not dangerous. My hip flexors hurt also. The reason yur hip flexors hurt is because your core is not strong enough so it starts using hep flexors and quads to help gt you up. In no way is this dangerous. As long as your not flailing your self up you will be fine. It's only for 30 days so it won't cause any damage. Hip flexor pain is normal when working core. And your hip flexors will get stronger with your core. I'm on day 3 I've done all 300 every day for 3 days and the pain is starting to go away I'm positive by day 5 it won't hurt anymore the next days. Don't give up. Just because yu hurt. Muscles get SORE. There's a difference between soreness and injury pain. You are not injured you are sore. It's called Lactic acid and if you were to say do push ups after this workout it would help with the pain. It would push that latic acid away from those areas.

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  118. I have done this workout twice with one day in between. Although I felt fatigued after the workout, I did not feel sore the next day. I'm pretty sure I'm doing it correctly. I have just finished my first month of Insanity so I'm wondering if this workout isn't hard enough. Any suggestions?

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  119. Thank you for this! I just tried to do a few moves, my legs were shaking in no time. My cat was also insisting on being right under me, so it made it even more difficult. Going to try again tomorrow, hopefully he'll be upstairs sleeping or something. Thanks again!

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  120. Yes, this is Ab ripperX. You can actually see on her TV that she is doing the moves while watching P90x. Some people seem concerned about her doing it every day, but your abs can actually be worked every day without having any issues. ;) Don't worry.

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  121. Hey eager stuff precise substance your response ongo to my blog

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  123. Really!? Our country is in shambles and your are worried about who to give credit to for some ab workouts!? Your retarded like really stupid! ................... Great pics and tips btw! Thanks

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  124. Calf exercises for women at home. Having lean and toned calves is desired among women because they make the legs look longer and sleeker. Strong calves provide better ankle and knee support for the lower leg, preventing possible injuries. They make activities of daily living such as walking, doing chores and climbing stairs easier.When it comes to toning your legs, your calves merit the same amount of attention as your thighs.

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  125. I have a question. I'm on day two and my abs don't hurt all that much but my quads are killing me. Is that common? An I doing something wrong? I feel the burn in my abs when I do the exercises, but not much after.

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  126. did not make me sore! will be going back to my other ab routine!

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  127. Some hardcore abdominal muscle builders prefer what is, often times, referred to as "bat wings." These are loops or straps that are suspended from a bar.

    Abs Equipment

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  128. Hi,

    i just finished the week 4! i did it on average 4times a week.
    i see the difference.. My stomach is flat and i started getting the line in th emiddle.. Cool!
    However here are some of my observations, after week 1 this becomes boring routine.. The longer you do it the more boring it becomes.
    The bicycle exercise kills my back and quads, especially the backward bicycle! So I am thinking to not to do it anymore and to add some yoga exercises... In addition, I was doing 3 minutes of plank exercises 2-3 times a week.. And yes, it is quite easy to do the AB ripper X now 
    I still get sick sometimes especially if I do it on empty stomach.

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  129. I love this routine. It will likely get boring, but I'm thinking that means I'll find it easier. I used to go to the gym a lot. That was 6months ago now. I had an accident and I'm getting back into working out. These are awesome. No pain, no gain!

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  130. Sorry for all the hate mail, thanks for the work out! My hubby and I will be using this a couple times a week!

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  131. I am starting this today thanks! I wanted to comment because the backgrounds of our blogs are the same! you have good taste:)

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  132. Great site! The pictures are incredibly helpful. It makes it easier to do everything correctly. Keep up the good work!
    http://www.youtube.com/watch?v=XQzG9jNuENc

    Christina

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  133. Excellent Workout. Nothing beats a 15 min ab workout that leaves no room for excuses. Reminded me of Ab Ripper X.

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  134. TO ALL THE PEOPLE WHO KEEP ASKING IF IT WORKS... I was updating my blog and then stopped and posted that I was pregnant. I am due this month. It was working and then we thought we might be pregnant so I stopped for a bit to find out and tada we were. Check the other blogs before you start saying the workout does not work...I posted that I was pregnant. I also posted variations to this blog (which I found on someone else's blog that didn't update ever and didn't seem to be doing it anymore).

    Again...it was working but I had to stop when I got pregnant. ... I wanted to do a modified workout while pregnant but I was too high risk due to kidney, liver, and ovarian disease so I took time off from working out.

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