The Ab Ripper X DVD is a 16 minute long workout dedicated specifically to the abdominal muscles. The workout includes 11 different moves with 25 to 50 repetitions each. This may not sound difficult but, with no breaks in between and preceded by one of the other P90X workouts, the Ab Ripper X can be quite challenging to complete. ®. P90X Chin-Up Bar (+ Chin-up Max, if you struggle with pull-ups). Bench or chair WORK shEET. C hEsT & BACK. DI sC 1 R: reps W: weight Get better results and recover faster! No more than 1 hour after exercise, drink. WORK shEET. AB RIPPER X. DI sC 12. Get Six-Pack Abs With the P90X Ab Ripper Workout. Updated on January 28, 2019. I currently attend the University of San Francisco as a Hospitality Management Major. Contact Author. We have all heard of P90X and the numerous amount of other workout videos out there. For those who want to get started right away on the right path. P90x workout sheets ab ripper x free pdf ultimate p90x worksheets team right now fitness beachbody coaching p90x workout sheets chest and back free pdf work ab ripper x routine. Whats people lookup in this blog: P90x Ab Ripper Workout Sheet Pdf.

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We have all heard of P90X and the numerous amount of other workout videos out there. For those who want to get started right away on the right path to earning that beach body, then continue reading as I discuss the details of each move and how you can maximize your workout to see the very best results!

There are 25 reps in each movement. A workout mat is recommended, however it is not necessary. If you need a break, take it! Just get right back into the workout when you feel ready. Drink plenty of water and get ready to shred your fat and rip your muscles!

Important

This workout was not meant to be easy by any means. It requires you to stay determined and focused in order to meet your ultimate goal. The moment you let the word 'can't' into your mind, is the moment that it becomes impossible. Believe in yourself and push to your limits so that you can achieve what you never thought to be possible! With that being said, let's get started..

1. In N Outs

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Begin by sitting on the floor with your hands planted behind you for support. Your fingers should be facing forward. Lift your knees up and in so that they are pulled against your body. (You should be balancing on your butt and hands a this point). From here, push your feet out and simultaneously lean back with your torso. In the extended position, your feet should be about an inch or two off the ground. Now pull your legs back in and return to the starting position without putting your feet back on the ground until you have reached rep 25.

*For an additional challenge, put your arms straight above you so that you are now only balancing on your butt.

2. Bicycles

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Start in the same position as the In N Outs. From here, 'pedal' your feet as if you are on a bike. You should do 25 pedaling forward, then reverse for another 25. You should really feel this one in your hips, so you might want to stretch in between the forward and reverse pedaling. Similarly, for an additional challenge, put your arms above you for a harder workout.

3. Crunchy Frog

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This exercise is similar to In N Outs. Except now, EVERYBODY gets their hands off the ground. To begin, start with your knees tucked in and your arms wrapped around them. Push your feet out, spread your arms out to the side, and lean back. Repeat until 25.

4. Wide Leg Sit-Ups

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To begin, start by laying down and spread your legs as far as you can. Put your right hand behind your head and your left arm straight up in the air. Sit up by reaching towards the sky with your left arm (keep your chin off your chest) and then reach all the way to your right toe. That is one rep. Switch sides until you reach 25. For a harder workout, cross your legs 'indian style' instead of having your legs spread.

5. Fifer Scissors

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Test your strength and try to make it all the way through this one without a break! Start with either your left or right leg an inch off the ground. Then take the other leg (make sure it is straight) and lift it as high as you can into the air. The ideal position would be a right angle between both legs. Then switch your legs and pause in between each rep for about 3 seconds.

*It is essential to keep good form throughout the exercise. Microsoft digital image pro 11. Really aim to keep your lower back on the ground throughout the whole movement. This can be achieved by imagining your belly button being pressed to the floor.

6. Hip Rock and Raise

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Start with your legs in something similar to a butterfly stretch and lay on the ground. Keep your arms to your sides. The first step is to lift your legs until your toes are pointed straight into the air. From here, lift your hips up to the sky.

*Warning: Do NOT just simply bring your legs closer to your head when you lift your hips up. Your feet should go straight into the air as opposed to behind you.

7. Pulse Ups

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Lay down with your arms to your side. Straighten your legs and lift them as high as you can. Again, the ideal position is straight up forming a right angle with your legs and the floor. From here, pulse your legs by lifting your hips into the air. Similarly to the last exercise, try not to lift your legs back, but instead, straight up.

8. V-Up / Roll-Up

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P90x Ab Ripper X Facebook

Lay down with both feet straight out in front of you and arms extended to the sky. There are 3 steps in one rep and this is the break down:

1. Roll up with your chin off your chest and perform a normal sit up by touching your toes.

2. As you lay back down start to lift your legs off the ground and keep them straight

3. From here, your back should be on the ground and your legs up at a 45-degree angle. Pulse up by sliding your arms along your legs and reach your toes.

Repeat until 25.

9. Oblique V-Ups

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Start on either your left or right side. Position your body so that your legs are approximately 35-45 degrees inward. If you are laying on right side first, your right arm should be on the ground extended next to your body and your left arm should be behind your head.

Now lift your legs and your upper body off the ground. The goal is to have your elbow and thigh touch for maximum results. Once you have started the exercise, neither your shoulder or your feet should touch the ground until you have reached 25 on one side. Switch sides and complete another set of 25.

10. Leg Climbs

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Lie on your back with one leg bent and the other 45 degrees out. Your thighs should be parallel at this point. The goal is to reach your toe by grabbing onto your leg and climbing. The less grabs, the harder the exercise. Take as many grabs as you need, just get all the way up. This is the only exception to the 25 rule. You should do 12 on the right and 12 on the left. Remember to always keep your chin off of your chest.

11. Mason Twists

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This last exercise requires you to fight through all the pain that you are probably experiencing at this point. This is the final sprint to the top of the mountaintop and it is up to YOU to finish strong. To begin. Clasp your hands together and lift your legs off of the ground about 4 inches so that you are only balancing with your butt and abs.

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Then turn to the left and hit the ground with your knuckles. Next you are going to do the same except on the right side. This is one rep. When doing each rep you want to make sure that your w

P90x Ab Ripper X Pdf