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Perform each exercise for 30 seconds with no more than a 5 second transition in between.

Exercise 1: Right Half Planks (30 secs)
Exercise 2: V Ups (30 secs)
Exercise 3: Left Half Planks (30 secs)
Exercise 4: Slow In & Outs (30 secs)
Exercise 5: Right Half Planks (30 secs)
Exercise 6: Right Reverse Hip Dips (30 secs)
Exercise 7: Left Half Planks (30 secs)
Exercise 8: Left Reverse Hip Dips (30 secs)
Exercise 9: Right Half Planks (30 secs)
Exercise 10: Static V Pulses (30 secs)
Exercise 11: Left Half Planks (30 secs)
Exercise 12: Normal Crunches (30 secs)
Exercise 13: Right Half Planks (30 secs)
Exercise 14: Stretch Push Ups (30 secs)

Descriptions of Each Exercise:

Half Planks:
You will notice that every other exercise is the half plank. Its a phenomenal ab exercise the strengthens the entire midsection including your obliques. To get into the proper position start off in the normalplank but then lift one arm off of the ground. You will be balancing on one arm. IMPORTANT: Try to keep your hips parallel with the ground. Your body will want to rotate upward but in order to keep the exercise challenging keep it down.

V Ups:
This is a classic ab exercise made popular by Jack Lalanne. Here’s a video that will show you the proper form. V Up Video

Slow In & Outs:
Start off by sitting on the ground. Slowly bring your legs out while simultaneously leaning backward and bringing your arms out. Once you have reached as far as you can without tumbling over, bring your body to starting position keeping your legs off of the ground.

Reverse Hip Dips:
Here’s an exercise that I made up. It’s called Reverse Hip Dips. In order to get in position, start off in the normal push up posture. Lift one hand off of the ground (right hand for example) and put it under the left arm pit. Slowly lower your right hip toward the ground by twisting left and sinking your hip down. Do so until your right hip touches the ground. The more you arc upward while your hip is down the harder it will be. Come back to starting position and repeat on the other side.

Static V Pulses:
Here’s a great ab exercise that will add variety to your workout routine. To see a full video and description, click here.

Normal Crunches:
Most everyone knows the normal crunch so I should have to explain it here. HOWEVER many people do it wrong so I will give a few pointers. Tip 1: Don’t crank on your neck. You should use your hands for support only. If you are getting tired and find that you are pulling your head upward on the movement, adjust your hands so they are crossed over your chest. Tip 2: While you are doing the movement CURL your abs upward and don’t come down all the way until your shoulders touch the ground. This relieves the pressure and is NOT what you want. The movement is small. To see a video of the proper technique for crunches, click here.

Stretch Push Ups:
I included this exercise last because it targets the whole body but also focuses on the abdominals really well. To learn how to do a Stretch Push Up, click here.

How Often Should I Do The Workout?

Beginners:
If you are just starting out, many of the exercises will be very challenging. It’s ok to do just 5-10 secs of each exercise if you are a beginner. This will start to develop strength in your midsection and prepare you for longer workouts. I recommend that you do this workout 3X per week.

Intermediate:
If you have been active for longer and can do at least 100 sit ups in a row, try to get through the whole workout without stopping. You will want to do the workout twice through and 3X per week.

Advanced:
If you already have abs of steel and want a unique workout that is challenging here’s what I recommend. Increase the time that you do each exercise but stick with the 5 second rest. Try for 45sec to 1 minute of each exercise. This will increase the total workout time to about 14-15 minutes but you’ll certainly be blasted. You can do the workout 3-4X per week.

Source: http://ashotofadrenaline.net/the-7-minute-ab-workout-from-hell-using-ab-exercises-you-have-never-seen-before/

Source: http://www.extremesealexperience.com/71.l.2410.NAVY_SEAL_EXTREME_TRAINING_WORKOUT

THIS IS A THREE DAY ON 1 DAY OFF WORKOUT.  A  VERY QUICK BUT AWESOME WORKOUT.

DAY ONE. UPPER ABS. 10 SLOW WEIGHT SITUPS FOLLOWED BY 15 SLOW STRAIGHT LEG CRUNCHES, FOLLOWED BY 20 BENT KNEE CRUNCHES.

5 SETS, AND THAT’S IT.

WHEN I SAY SLOW I MEAN SLOW LIKE AS SLOW AS IT TAKES YOU WILL FEEL SPENT AFTER THE FIRST SET.

DAY TWO LOWER ABS. 10 SLOW FOUR COUNT FLUTTER KICKS, FOLLOWED BY 15 HIP THRUSTERS OR “TOES TO THE SKY” FOLLOWED BY 20 REVERSE CRUNCHES.  AGAIN,  I’LL STRESS YOU NEED TO DO THEM SLOW AND FOCUS EVERY THING ON THE EXERCISE, THIS IS THE HARDEST OF THE THREE WORKOUTS.

DAY THREE OBLIQUES. 10 SLOW WIDE V TOES TOUCHES FOLLOWED BY 15 JANE FONDA’S FOLLOWED BY 20 SIDE CRUNCHES.

Karate:

Body balance; body care. Lesson on not using the mirror. No, not the mirror on the wall, but the center and side-view mirrors. Bokutan. Sensei scratched our backs vigorously today… not really sure why. He has his methods. Maybe he’s “Miyagi-ing” me. Hangetsu kata. Extra stretching afterwards.

CrossFit:

Warm-up:
4 Rouds NFT:
10 Jumping squats
7 burpees
10 inchworm push-ups

WOD:
Fight Gone Bad

I was really worried about FGB today because my back has been extremely tight and at times, painful just to move over the last two weeks, since I PRd my back squat. But now most of the pain is only on the right side of my back.

I worked with Jeff counting his reps for his three rounds of FGB, while I did what I could to loosen up my back. It was still tight once I started, but my hope was the physical activity would loosen it up further.

Push press – 40,36,40; I was amazed. I had planned to do about 20 based on my previous score.
Box jumps – 28,27,28; step-ups. One day I’ll get past my fear of ripping open my shin again 🙂
Sump-Dead High-Pull – 18,16,17; I could have done much more but my back was limiting me here.
Row – 18,18,15; again; my back was limiting me or I might have squeezed out another calorie or two
Wall Ball – 20,17,17; I dislike wall balls. I need to get past it. I should be doing almost 30 of these. Yes, my tight back affected performance here too.

The good news is my score improved from 314 to 355. Most of this was from the push-press, which I practically doubled. I found it was largely about the form and timing of the push. I also thank Jeff for his support, coaching me along to get another rep or two. Also, my numbers were more consistent round to round, where back in May my wall-ball score tanked each round. I started out more conservatively on the wall-ball this time, so pacing certainly helped.

Karate – bassai dai bunkai; semi-free sparring; 2 on 1 attack drills

Crossfit:
Warmup:
Squat therapy

WOD:
5 Rounds for time:
400 m run
30 sit-ups
20 push-ups
10 box jumps
5 pull-ups

Citizen Bank Park Spartan Race
Finish time: 53:29 with the team from Crossfit
– Dave Szgeda
– Matt Fleming
– Joe (Dave’s friend)
– me

This was approximately 3 miles in and around the stadium, including:
ascents and descents on the ramps over and under bungee cords
30 slam balls
over/under/through obstacles
monkey bars (varying heights)
500m row in under 2 mins
6 foot Berlin wall
ascents and descents on the bleacher stairs
banded bunny hops
atlas stone raises to top of platform with rope
heavy rope jump rope
sandbag carries up and down bleachers
farmer carries with 5gal water jugs up and down bleachers
javelin throw (need to work on this)
rope climb
atlas stone carries with burpees
7 and 8 foot berlin walls
successive 5 foot berlin walls
box jumps
lateral wall climb
cargo net traverse
gladiator zone

Crossfit:

Warmup
10 3/4 pace 40 yard sprints, warm up slow
10 all out 40 yard sprints
Squat therapy

Strength
Front Squat + Jerk
80/3+1  3  (95#, 115#)
Split Jerks
5×3 (95#)

MetCon
12 Minute EMOM, one minute of work followed by one minute of rest
Complete 7 Burpees to start the minute
Stone Dead Lift the balance of the minute
I used the 145# stone for my deadlifts. Bad choice – Halfway through my back was angered, probably from PR-ing back squats on Monday.

Lunch:
BodyFit Class 1:15-2:00
60 seconds of each exercise, five or six times through (as time permitted)
Exercises included:
– Cleans with 110#
– Wide mountain climbers (foot to hand)
– L-sit holds
– Clapping pushups
– Snatch, 60#
– Russian kicks from reverse plank position
– Banded sit-ups
– Skiing motion with weighted bars

Crossfit:

Warmup:
400 m run
10 sit-ups, 10 push-ups, 10 air-squats

Strength:
Find 2-rep max Chest Press
Good Mornings 7 x 3

WOD:
1 min max effort situps
1 min rest

4 min AMRAP:
4 jumping squats (reach up and touch a target 1ft above your fingertips)
4 clapping push-ups (scale by just getting hands off the ground, or do flag push-ups)

1 min rest

4 min AMRAP:
4 Plank-overs (1 time over is one rep)
6 walking lunges (3 lunges with each leg)

1 min rest

1 min max effort sit-ups (try to meet or exceed the count from your first set)

Post-workout:

Worked on double-unders
Worked on halting deadlift
Worked on 95# snatch followed by 3 overhead squats

Karate:

Discussion topic: kami and ke; animal hair and human head hair.
ke and kami should be together. To demonstrate how we shouldn’t forget they should stay connected, he showed two ends of a piece of hard wire, then crossed them and twisted them together with pliers.

Worked on heian godan, meikyo, tekki shodan, bokutan (jodan oi-zuki, age-uke, jodan ude-uke, gedan-barai, slice through the next and then through the stomach).

Crossfit (7am, Dolph):
Warmup
Pass Throughs (shoulders were VERY tight after yesterday’s PRs and several training sessions)
OHS with PVC

I have been negligent logging my karate workouts and other miscellaneous workouts. I’m not sure how useful it is, so at this point I’ve decided to only log it when I have something of interest I learned during the class.

Karate (5am):

An interesting cue – use your forefinger and thumb to “brush” just below then through your eyebrows. Still trying to figure out what this really means. I’m sure it will reveal itself in time.  More boken training.

Crossfit (7am, Dolph):

Warmup
Coach led dynamic
Burgener warmup

Strength
Clean Work
3x thru
5x  1^st pull (from the ground, shoulders out past [not over] the bar, to just above the knee, shoulders still out past the bar)
5x 2^nd pull (pull from the top of the knees to the waist, keep arms straight, thrust hips forward, extend onto toes but don’t just go airborne)
5x 3^rd pull (“tall clean” – pull from the waist into the clean position. I need to check whether the knees should be in play here at all for this position.)

Worked with empty bar for Burgener warmup, then up to 145#. 

MetCon
16 Min AMRAP
400 meter run
3 Push Jerks, heavy (115#)
6 Box Jumps (24″)
9 Toes to Bar (I finally got a better rhythm for T2B – after touching toes to the bar, thrust shoulders and hips forward quickly as your bring your feet down)

I had just finished the 5th round at about 15:20, so began the 400m run of the 6th round. When I returned the clock read 17:00, but I finished the jerks, boxes, and T2B.

Core

8 minutes of the following:
– odd minute – hold plank for full minute
– even minute: 20 seconds of each:
— frog sit-ups
— russian twists with 16kg kettle bell
— v-sits

Lunch

5 mile recovery run
Pull-ups
Dips