Wednesday 19 July 2006: PUSH-UP+ABS SUPERSETS


Complete as many cycles as possible in twenty minutes.


  • 10 Regular Push-ups
  • 20 Crunches
  • 10 Wide Push-ups
  • 20 Leg Levers
    (Lie prone with hands under your hips. Keeping your legs straight, raise your legs off the ground and into the air until your pelvis lifts off the floor. Return your legs to a horizontal position while keeping your feet 1-6 inches off the floor. Repeat for reps.)
  • 10 Diamond Push-ups
    (Touch your fingers together on the floor so that your hands form a diamond shape. Spread your legs. Perform push-up for reps.)
  • 20 Bicycle Crunches
    (Lie prone with your hands on the sides of your head. Pedal your feet as though riding a bike while crunching forward with your abs and rotating your upper body to touch each elbow to the opposite knee. Crunch and rotate both sides for one rep.)

Intermediate: (Same as above but go to your knees if necessary on the push-ups.)


  • 5 Knee or Countertop Push-ups
  • 10 Crunches
  • 5 Wide, Knee or Countertop Push-ups
  • 10 Reverse Crunches (Bring your knees up to your chest.)
  • 5 Narrow, Knee or Countertop Push-ups
  • 10 Bicycle Crunches

Post results to Comments.


JME said...

7 rounds of the following:
10 Regular PU
20 Abs
10 Wide PU
20 Abs
10 Narrow PU
20 Abs

I varied the Abdominal exercises (Crunches, Leg Levers, Reverse Crunches, Left/Right Crunches, Bicyles). The timer went off at the halfway mark of my last set of crunches.

Total: 210-PU, 410 Abs
Disappointing, but still a decent workout. I did yesterday's routine late, missed supper, and went to bed late, so I still felt a bit tired and run-down today.

davidd said...

I did the same as jme:
10 reg pu
20 situps
10 wide pu
20 leg lifts
10 diamonds
20 bicycle

I did 4 reps. Had to go to my knees on the PUs after the 2nd set. Arms of jello.

Total: 120 PU 240 abs

Kirstie said...

105 PU(lady style)
210 crunches(various styles)
in 20 min. 20 sec.
great! PU were hard!!! crunches not as hard.

ttz said...

4 sets.

Lori V said...

I completed 7 sets of the basic.
Nice workout~