ULTIMATE ABS CHALLENGE

When I was younger and training for special operations, I used to work my midsection to nauseam with hundreds of flutter kicks, sit-ups, and leg lever variations to bullet proof my abs hip flexors.

This was a necessity in preparation for the hours of swimming with fins and time performing and being tested with calisthenics through a myriad of selection courses I have been fortunate enough to attend and complete throughout my military career. In BUD/S alone, we would often times spend 10 minutes at a clip (if not longer) on our backs performing flutter kicks at various intervals throughout most days of training.

Possessing a strong and resilient midsection means conditioned muscles that stabilize your spine through movement. This stability equates to durability and resilience. However, both the anterior (front or abdominal region) and posterior (backside or low back) must be trained in balance to avoid injury. An imbalance leads to tight and overactive muscles, which in turn, can lead to movement deficiency and ultimately injury.

Below is one of the workouts I used to perform prior to attending Marine RECON selection and even BUD/S. It is a quick and very difficult way to hit your abs and low back and can be performed after a run or cardio session at least once a week for optimal results. I used to hit this session at least 2x per week as a strong finisher to my resistance training sessions.

The Workout

On a running clock, perform each exercise for the prescribed amount of time at the top of every minute then rest the time remaining.

There are 10 exercises and each level is 10 minutes in length for best results. Warm-up as needed or perform at the end of a workout as a finisher for added challenge.

Level 1

A1. Flutter Kicks-30 seconds each leg alternating

A2. Supine Bicycles-30 seconds each leg alternating

A3. Glute Bridge Isometric Hold w/ knee extension-30 seconds each leg alternating

A4. Modified V-ups-30 seconds

A5. Sit-ups w/ feet unanchored-30 seconds

A6. Oblique Sit-ups-30 seconds right side

A7. Oblique Sit-ups-30 seconds left side

A8. Arm Haulers-30 seconds

A9. Leg Levers-30 seconds

A10. Dead Bug - Legs Only-30 seconds alternating each side

Level 2

A1. Seated Flutter Kicks-30 seconds each leg alternating

A2. Atomic Bicycles-30 seconds each leg alternating

A3. Single-Leg Glute Bridge Isometric Hold-30 seconds each leg

A4. V-ups-30 seconds

A5. Hollow Hold-30 seconds

A6. Oblique Leg Levers-30 seconds right side

A7. Oblique Leg Levers-30 seconds left side

A8. Arm Haulers-30 seconds

A9. Atomic Sit-ups-30 seconds

A10. Loaded Dead Bug Crunch-30 seconds alternating each leg

If you are interested in online performance coaching and programming, click HERE to get started.

Get Ready! Stay Ready!