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7 Sit Ups Abs Workouts for a Stronger Core (Full Beginner and Scaled Options Included)


5 Rounds for Time
15/12 calorie Assault Bike
25 AbMat Sit-Ups
10 Dumbbell Overhead Squats (50/35 lb)
Men do 15 cal, women do 12 cal on air assault bike. Shoulders must touch the ground on AbMat sit-ups. For the overhead squats, you may snatch the first rep and complete all overhead squats on the same arm. If you want to switch arms, the dumbbell must be exchanged while overhead. Each squat must be below parallel and the arm must remain locked out overhead.


If no assault airbike, do 13(men)10 (women) cal row or 200m run. You can do regular sit-ups or leg raises (brought as high as possible, heels stay off the ground). Lightweight dumbbells for single-arm overhead squats, or hold a 10 lb plate overhead (use both hands to hold it) going as deep as possible.

6 DAY 1

AMRAP in 20 minutes
20 Air Squats
20 Sit-Ups
10/7 Handstand Push-Ups
On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Sit Ups Abs Workouts Tips and Strategy

If you are a pro, get after it. you could also add a deficit to the Handstand Push-Ups. Beginner to Intermediate athletes may want to focus on keeping their heartrate at a manageable pace in order to get through the Handstand Push-Ups.

Intended Stimulus

This is a bodyweight workout to hit a lot of the major muscle groups in the body. The rep range will test stamina for most beginner to intermediate athletes. If an athlete cannot finish the Handstand Push-Ups in under 45 seconds, they should scale.


For intermediate, add an AbMat to reduce the range of motion on the Handstand Push-Ups. You can also scale the Handstand Push-Ups with Handstand Holds, Wall Walk, Planks, or reduce the reps on the Handstand Push-Ups.

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