"Kill Time with Killer Abs"

Alright team..Looking for something productive to do when your home and have some free time. Here is a good way to kill it and do justice to your body. They are called Killer 100’s. Compliments of my Olympic training partner years back name Tiombe Hurd. Of course over the years the drills have evolved..Get ready for some AB crunching and oblique twisting. This can be done almost anywhere and is very effective. If you want to pick it apart, its basically 10 drills done 10 times, back to back. No recovery in between. Check it out and stay tuned for video footage.

Killer 100’s

1. Contraction Crunches (crunch and hold for 10 seconds, release and explode right back into)
2. Elbow-Knees Left -(Lay flat, put Left ankle across right upper thigh…With opposite elbow, crunch towards the opposite knee)
3. Elbow-Knees Right -(Lay flat, put right ankle across left upper thigh…With opposite elbow, crunch towards the opposite knee)
4. Elevated single left leg crunch ( same hold as above and explosion)
5. Elevated single left leg crunch ( same hold as above and explosion)
6. Alternating Toe touch (on back feet straight up to the ceiling, then reach for opposite feet..left and right equals 1)
7. Contraction Crunches
8. Alternating flutters (lay flat, hands under bum, legs straight out and flutter feet up and down..2 low and 2 high flutters=1 rep)
9. Hip rolls (with knees up and feet up, rock your knees towards you in controlled manner, back and fourth) Be sure to squeeze and contract abs at the top.
10. Bicycle Abs Twist.

Do 3 rounds of this with reps of 10. Recover for about 60 – 90 seconds in between sets (depending on skill level). Remember 10 drills done 10 times = 100.

This is a great way to capitalize on your free time and be productive. You could always use a crazy core.

Crazy Core Concepts.