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2008-06-05 11:47 PM

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Jackson, MS
Subject: 8 Minute Ab Challenge
I have started doing this like a month and a half ago and have stuck pretty well to it. Its pretty simple and it is just 8min abs workout everyday. (I usually miss once per week for some reason). Here is a link to the video.

http://www.youtube.com/watch?v=iWxM995gDDA

 I don't listen to the video anymore I just count my reps for each exercise and it comes out to about 9 minutes (I add some more knee tucks and iso at the end). If you want to do it at the gym without the video here are my numbers I use. The secret is definately slow and controlled. If you can't get through it just stick with it and you will be able to after about a week or two. These are what i use to describe the moves, but watch the video to get them down.

crunchx25
Left leg to right elbowx25
right knee to left elbowx25
Toe touchesx25
knees to chestx25
Left side crunchx30
Right side crunchx30
Push-throughsx25
Leg push/raisesx35 (these suck at first)
Bicycle crunchesx30
Crunchx25
Isometric holdx10seconds ( i do 20" and raise legs as well and hold the legs extra 20 seconds)

I just do these either after my strength workouts or any other time of the day i have 10 minutes. I normally don't get too sweaty so its a great way to get a great mid-day burst of blood flow. I hope this interests someone.

-andrew

 

 

 

 

 



2008-06-06 5:43 PM
in reply to: #1449010

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Madison, Wiscansin
Subject: RE: 8 Minute Ab Challenge
Have you gotten any visual results from the workout?
2008-06-06 5:47 PM
in reply to: #1449010

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Jackson, MS
Subject: RE: 8 Minute Ab Challenge

Yes, i have somewhat. I attribute them to as much the ab routine as every other exercise i do. And me being larger like 5 years ago, i have a lot of skin that is still hanging around crimping my 8-pack.

-andrew

2008-06-09 10:26 PM
in reply to: #1449010

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Husker Nation
Subject: RE: 8 Minute Ab Challenge
great idea! In high school phys. ed. we did 8 min. abs every day and it got to the point where I wasn't even feeling it at all. I started copying the people exactly, doing as many reps as them at the exact same speed. Provided a nice change for a few days, then I started to notice how the camera angle changes chopped some reps apart and it annoyed me. Then we did Tae Bo abs for a couple weeks and it tore me a new one. At any rate, I have the 8 min. abs and 8 min. buns VHS tapes here at home in case I ever get a wild hair up to try them again!
2008-06-12 3:39 AM
in reply to: #1449010

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Reading, Berkshire (UK)
Subject: RE: 8 Minute Ab Challenge
Thanks heaps for this link - I'm not quite ready to do the full program but I've started adding in different exercises to my core work!
2008-07-24 2:33 AM
in reply to: #1449010

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The Whites, New Hampshire
Subject: RE: 8 Minute Ab Challenge
What I love about 8 min abs is that it is NOT based on reps, it is based solely on time. You do each exercise for 45 seconds - I set the timer on my watch to beep so I know when to change. When I'm doing this regularly, I get results within a week and they stick around. Not only do I get the visuals even when my weight is not exactly where it should be, I get a mad boost to all my other sports with the core workout.

It's funny, I was just thinking I wish they had an 8-min ab challenge! I just signed up for the pushups challenge, and I always do 8-min abs when I'm doing pushups, so I'm going to be doing them anyway. I do ten pushups, the abs, then 10 more pushups, stretch, then a final 10. Nice easy way to bust out 30 pushups without needing to find the time.

What did you have in mind for the challenge? % of days?


2008-08-04 2:51 PM
in reply to: #1449010

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Cambridge, MA
Subject: RE: 8 Minute Ab Challenge

Good idea -- I need a new every other day discipline.   45 seconds is about the right duration for each, too.  I'll note and link to the 8-min ab challenge in my training log.

Let's get crunchin'... I like slugger's idea of the % of days completed.  I'll go for 50% as my goal since I'm only up for every other day, unless one of you crazies convinces me to go for a full 100%.

Cheers, -Sunny 

2008-08-05 2:55 AM
in reply to: #1449010

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Master
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The Whites, New Hampshire
Subject: RE: 8 Minute Ab Challenge
Sunny, I'm tracking the pushups, abs, and running in the August casual challenge. Come on over!
2008-08-05 2:03 PM
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Master
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Loughborough, England
Subject: RE: 8 Minute Ab Challenge

Oooh this looks good.

I'm starting to plan my off season now and this will fit in nicely, thanks.

2008-09-12 10:49 AM
in reply to: #1449010

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Master
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Loughborough, England
Subject: RE: 8 Minute Ab Challenge
Did the workout for the first time today.   Ouch! is all I have to say.
2008-09-26 1:25 PM
in reply to: #1449010

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Jackson, MS
Subject: RE: 8 Minute Ab Challenge
Yea, i started back doing it every day now that my half is over.... .i taper'd it out during my week before haha.... wanted the break. And the first time back doing it was definately harder than it used to be.


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