7 Weeks to 300 Sit-Ups: Strengthen and Sculpt Your Abs, Back, Core and Obliques by Training to Do 300 Consecutive Sit-Ups
Brett Stewart
Language: English
Pages: 64
ISBN: 2:00111643
Format: PDF / Kindle (mobi) / ePub
ARE YOU READY TO SCULPT YOUR ABS?
Follow the 7-week program in this book and you’ll massively increase the strength and muscle tone of your core, back and obliques to such an extreme that you’ll be able to do 300 consecutive sit-ups. Packed with clear charts and helpful photos,7 Weeks to 300 Sit-Ups tells you everything you need to know about the ultimate exercise for your core and includes:
• Instructions on how to do a perfect sit-up
• Easy-to-follow progressive training programs
• Added challenges for extreme strengthening
Offering field-tested, day-by-day plans and more than 30 core-shredding exercises, this book has something for everyone: from beginners embarking on a new workout regimen to athletes looking to expand their strength-training options.
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the Workout Charts Level I Level I Test Level II Level II Test Exercises Negative Sit-Up Assisted Sit-Up Stability Ball Extension Stability Ball Crunch Plank Hip Raise Stability Ball Hip Raise Bird Dog Reverse Crunch Leg Lift Side Plank Rolling Plank Stability Ball Reverse Roller Marching Twist Windshield Wiper Band Twist Superman Mountain Climbers V-Sit Mason Twist Hanging Leg Raise Leg Climber Inchworm Bicycle Crunch In & Out Stability Ball Plank Stability Ball
getting the most out of all your workouts. For additional exercises and moves that didn’t make it into the book, along with exercise tips and tricks and a quick-start guide with some nutritional advice, visit us online at 7weekstofitness.com. What Is a Sit-Up? There are so many variations, misconceptions and general confusion about the exercise, so for the purposes of this book the basic definition of a sit-up will be: An abdominal-centric exercise starting in a supine position with both
other stuff a shot. “The human body has limitations; the human spirit is boundless.” —Dean Karnazes, Ultramarathon Man: Confessions of an All-Night Runner PART 1: OVERVIEW Introduction Pick an activity. Better yet, choose three. Let’s say you went with “jogging,” “jumping jacks” and “playing chess.” What muscles do they have in common? That last one should mess up the results, right? Nope. Every move you make from the moment you get out of bed—actually, even the act of
core and supplementing your sport’s workout regimen. If you’re a beginner and looking to improve your posture, lose weight and tone your abdomen while strengthening your core, then the program in this book should be combined with 3–4 heart-rate-raising cardio exercises per week such as a brisk walk, bike ride, jogging or swimming for 20 minutes for maximal results. For those of us who fall between these two extremes, this program is the core component (pun intended) of a full-body workout plan.
and start/stop. If you have a smartphone, there are many apps that fit the bill. (The 7 Weeks to 300 Sit-Ups iPhone app just happens to feature a convenient timer as well.) SPACE Your workout area should be well-ventilated and free from obstructions so you can complete all movements freely without hitting anything. COMFORTABLE CLOTHES It’s usually a given that you want to exercise in non-restrictive clothing, but it’s important to note that pants or shorts with a bulky waistband can