Log in to BOXROX Pro

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


2 Rounds for Time
21 Russian Twists
15 Reverse Lunges
9 Squats to Sit
15 Russian Twists
12 Reverse Lunges
9 Squats to Sit
12 Russian Twists
9 Reverse Lunges
6 Squats to Sit
2 minutes Rest after Round 1
With a running clock, as fast as possible perform the prescribed work in the order written for two rounds. Athlete must perform 21 Russian Twists, 15 Reverse Lunges, and 9 Squats to Sit before moving on to 15, 12, 9 reps, and 12-9-6 reps respectively. Rest 2 minutes after completing the first round.

If you have a weighted object, use it for Russian Twists and Reverse Lunges. For the Squats to Sit, squat down to a chair, medicine ball or a footstool. Aim is to control down then disengage at the bottom for a brief second, reengage and come back up for 1 rep.

Score is the time on the clock when the last set of Squats to Sit is completed.


Do the reverse lunges and Russian Twists with no weight or scale up and use weight.

Intended Stimulus

Larger numbers are aimed to give your abs/core a good blast. Reverse Lunges are designed to work on your balance along while stimulating legs. Squats to Sit encourages you to have a better connection with your hips, glutes, hamstrings, and quads.

The rep scheme encourages you to keep a good speed and pacing. The 2-minute rest is to encourage you to push in the 2nd round, overall holding your original score.

Image Sources

Related news