The 300

A lot of you have seen this all over Pinterest. A few years ago, when I was just starting to run and getting into fitness, I realized I had a really weak core. I found an article in Runner's World June 2008 issue, and was inspired to put together this Challenge with the help of my favorite workout DVD, Ab Ripper X.


I had just started blogging when I put it together, and actually took that blog down when I took a long hiatus. I totally forgot about it, really, up until someone copy and pasted it verbatim to their own blog. You'll see most of the time that the link on Pinterest takes you to some other girls website. In an effort to take back the rights to and reclaim my photos and my post, I've brought it back to this blog. If you would like to Pin this Challenge, please pin it from this page!

I was 21 and young when I put this together, so don't judge. At least I wasn't using a Shake Weight ... These were the days of Jillian Michaels and P90X and being too scared to step into a real gym or play with real weights. As you'll see, this is inspired by P90X Ab Ripper X, with a few variations. If you're new to fitness and nervous about working out in a fitness facility (we were all nervous as one point to enter the dreaded "weight area" of the gym), the comfort of your own living room and a good workout program like P90X can help you grow your confidence leaps and bounds, not only help create a daily workout "habit" that you need to make a real lifestyle change.

I eventually hope to update this Challenge and add a few new moves that I think are even more beneficial, but for now, we will just stick with the original movements. Enjoy!

*Remember, abs are made in the kitchen! You have to have a clean diet to get rid of that last layer of fat before you'll ever start seeing that 6-pack!


From the June 2009 article of Runner's World that inspired it all:

"These are the 3 rules that should never be broken by runners.

GO TO SLEEP. Athletes who get ten hours of zzz’s per night perform better than those who sleep less. “An extra hour or two of sleep a night a few weeks before a big event can make a big difference,” says Napa Valley Marathon winner Peter Gilmore.
EAT GOOD FOOD. Anthony Famglietti, an Olympian steeplechaser and former junk-foodie, took months to improve his diet. “I assumed you were supposed to feel bad after hard workouts,” he says. “Most of that came from a bad diet.”
BUILD YOUR CORE. To improve his running economy, Gilmore does core work five to six days a week. “When I do it, I feel normal.” he says. “When I don’t, my form gets sloppy, my back gets tight, and I feel a little wobbly and inefficient.”
In an effort to work on the last topic mentioned, this Challenge is here to help you strengthen your core.
Why?
Your core is the most important part of your body. Core exercises should be a part of any well-rounded fitness routine. Your bodies core is the area around your trunk and pelvis. When you have good core stability, you have better balance and a much lower risk of injury, since your lower back, hips, abdomen and pelvis are working in unison and harmony. They are different then your superficial abdominals – those “6-pack abs” don’t always mean strength and stability!

This is an abdominal and core routine. A lot of these movements are variations from movements we see in Yoga and Pilates. We want to become sexier, yes, but we need to become more stable, too, to help prevent future injuries. A strong core also helps runners maintain stronger form, therefore allowing them to runfaster, harder and longer.

These are some of, not all of the exercises from P90X Ab Ripper X and some of my own variations! I had great success with this quick routine.

I want to warn you - this is pretty tough! If you need to take a break, that’s okay! You’ll soon see how fast your body build and recovers, as these moves do get easier!

You can do this routine anytime, before or after your workout.

Do 25 repetitions of each move. Keep the pace comfortable but brisk, you want to feel the burn. It should take 15 minutes. 


In and Outs. Just like it sounds. Sit on the floor with your hands at your sides. Raise feet off the ground and bring knees to your chest (above)


Straighten legs out (above), hold for a beat, and bring your knees back into your chest. This is one repetition. Repeat 25 times. Advanced: raise your hands above your head.


Bicycles. Sitting in the same position as the in and out, move legs in a wide, circular motion as if pedaling a bike. 1 revolution counts as one rep. Repeat 25 times.

Reverse Bicycles. Same as above, but instead of pedaling forward, petal backward. 1 revolution counts as one rep. Repeat 25 times. Advanced: raise arms overhead



Frogger. Same position and movement as In-N-Out, only your hands are OFF the floor and wrap around your knees (the movement becomes more advanced when you barely have to hold your knees) when your knees are at your chest (above) When you extend your legs back out, arms should be stretch out as sides, parallel to ground. (below)


This counts as one rep. Repeat 25 times.


Cross-Leg/Wide Leg Sit-Ups. Lie flat on your back with legs wide, in a V. (above) Advanced: bring legs closer together.


Place one hand behind your head and bring your torso up to perform a standard sit-up movement (see above.) Try to keep your legs on the floor.With one arm straight (above) try to go straight UP, instead of just over your legs. Sit up straight, and then cross your straight arm over to touch your opposite leg. (below)


And slowly lay back down. That’s one repetition. On the next repetition, switch arms and cross over to the other side. Repeat these 25 times, alternating sides. If you’re unable to keep your legs anchored, use dumbbells to help anchor your lower body.



Scissors. Life flat on your back, extending one leg towards the ceiling, and lifting the opposite leg off the floor just a few inches. Flex your feet, point that toe towards the wall behind you.


Alternate legs in a scissor motion, hold each switch for three seconds. Keep your skyward leg as straight as you can! Repeat these 25 times.

Hip Butt Ups. Lie on your back, open your hips and bend your legs so that the bottom of your feet are touching (below)


I have no idea why my eyes are closed. In pure abdominal bliss, apparently.


With your arms at your sides, rock your hips, lift your pelvis and drive your feet directly up towards the ceiling. When lowering back down, do not let your legs touch the ground. Repeat 25 times.


Heels to the Heavens. Lying on your back, extend legs straight up, with arms at your sides. Lift your butt off the floor  (below) When raising feet, imagine touching the ceiling with the balls of your feet. Keep your feet very flexed. Be sure to lift the legs straight up at 90 degrees, and not towards your head. Focus on maintaining straight legs. Repeat 25 times.


Roll-Up V-Ups. Lie flat on your back with legs straight out, and arms extended overhead. (below)


Bring your body up as if doing a standard sit-up, touching hands to toes (below)


Slowly, lower your torso towards the floor, simutaneously bringing your legs up off the ground at about 45 degrees.


Now, bring your torso back up and reach for your toes while your legs are in the air!  Imagine creating a jackknife position with your body. 


If you can touch your toes, you're a total badass. Repeat 25 times. Having fun yet?

Leg Climbers. Lie on your back with one leg bent, foot flat on the floor. The other leg should be out about 45 degrees (below) 


You want to climb this extended leg, by first grabbing your thigh, then your knee, (see above) then your calf, then your toe. That’s the easy version. I do a two-touch. I just grab onto the inside of my knee, and then continue using my abs to pull me up. (below) You don’t want that extended leg to move around too much, keep it on the same plane the whole time. It will want to move as you crunch up. Fight it!


Repeat 25 times.

Kayakers. You’re almost done! Seated, clasp your hands together and raise your feet out, 4-6 inches off the floor. You may need to bend them to make this easier. Twist your upper torso from side to side, touching your knuckles on each side. Do these fast, like your kayaking a fast river. Do 50. If you can’t do 50, do 40. If you can’t do 40, do 30. You will be able to do 50 one day!



Ahhh! You just completed (if you did 50 kayakers) 300 abdominal exercises! You’re on your way to a strong and svelte core, baby. 

Cool down and stretch

Cobra Stretch. Lie flat on your stomach and raise your upper body off the floor, supported by your arms. Your thighs should be resting on the floor.

Childs Pose. Sitting in your knees, fold you body over your legs and relax head and arms on the floor.

52 comments:

  1. This is awesome!! I've been looking to revamp my ab workout. Love your blog! I'm a petite not quite athlete too (only 4'11") and its great to see a fellow small lady kill it in the fitness area!

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  2. This pin on Pinterest is how I found your blog initially! I'm glad you are "re-owning." I did it for a few weeks and noticed a big difference, then I started doing P90X. I am still intimidated by the gym! I'm hoping to get in there after the New Year, if I can find one that has child care!

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  3. This workout is actually how I found your blog! So glad I did! :)

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  4. Same this is how I found your blog and I am so pleased I did. I've been following you for a month or so now I am so inspired I'm about to begin an elements at a near by (ish) crossfit gym here in NZ.

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  5. Started this this morning & WOW! I haven't been able to lose my belly from my second born & he's 3! My legs are very wobbly and I cannot lift myself off the floor but I will continue, I'll let you know how it goes!!! Thank you for posting this!!!

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  6. I found this on Pinterest months ago... started following you shortly thereafter and um... just now realized it was you lol blonde moment!? lol Thanks for putting this up and re-owning and making me realize that I can't just skip abs...

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  7. Love your blog!! You're so inspiring girl!! I have my first marathon in 2 weeks.. and Im going to start this ab routine to get my core nice and strong!! :)

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  8. I'm so glad you reclaimed this! I'll repin it now. When I first saw it on Pinterest I was like - hey I know that girl! But then clicked through and couldn't find ya. You totally need to revamp this! You Tube vid!?!?

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  9. I have seen and done this work out before in my tiny studio apt in Portland when I was too lazy to walk to gym! Haha I didn't know it was you! Reclaim it girl!

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  10. Hi Courtney!

    This is how I found your blog originally too! Months ago... and after reading ALL of your posts, YOU inspired me to join a box! I'm one week in and totally in love! Thank you for being such an awesome poster girl for this amazing lifestyle :o)

    Oh, almost forgot! I also follow you on Pinterest and I made sure (when I revisited my original pin for this work out) to tag YOU for the pin, I guess to show others out there that you are the originator!

    Thanks again girl... keep up the awesome work!

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  12. Maybe it is because I have naturally strong abs, but this barely made them sore... but my poor hip flexors were just dying for days. ~Katy

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  13. you are so motivational! I'm trying to really tone up this year, so, thank you for this!

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  14. How do we pin it from this page?! I don't see an option to do that.

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  15. Thank you so much for creating this blog! The pinterest post you mentioned before is how I found you. I was reading the comments on the page and saw that you asked the girl to post back to YOUR blog. (haha play on the MY in the comment!)Any way, I thought it was funny so I just had to follow the link. And boy am I glad that I have. I greatly look forward to following you and loved your post from today about your breakfast. It looked so yummy! Needless to say I will begin my new eating habits today, but maybe not the workout until I can bring myself out of bed. I am so sick it is not even funny and I was laying in bed with my laptop dying for some inspiration. Thank you so much! I can't wait to share my success with you!

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  17. This is exactly ab ripper x with different names so I wouldn't claim that you came up with this challenge...

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    1. In the blog she stated that she took it from Ab Ripper X with a few variations. She came up with the challenge for herself. You can obviously see that Ab Ripper is in the back ground. It is not like she is getting paid for this and copyrighting it as her own idea... so you should calm down Anonymous and relax :)

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  18. THANK YOU for this- Im excited about the abs that have been hiding under too makny layers for too long... they will be out to say helloSOON. thank you!

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  19. If you don't mind answering,,, No worries, if it is too personal. Height and weight? I feel like we share the same body type. Just curious, Thank you.

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  20. Hi!! I also found your blog through this post on another's blog, a while back, but only started it two days ago. I'm already feeling the burn! I've cut out the Leg Climbers for now (so I guess it's the 275 challange for me haha) - I find that I can somewhat push through the other one but I just Can't do these yet. Not to worry, I'll build up to them, I'm sure. Anyway, just wanted to drop by and say thanks (:

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  21. Hi, I'm on day three of this challenge, but I haven't worked out in forever, and after seven kids (twins two years ago) my abs and core are shot to hell. So I'm doing it every other day with a rest day in between until I tone up a bit (a lot lol), which means today was actually the second day I've worked out. It is intense, my abs have that tight sore feeling, and my upper thighs are heavy and jelly like! I can feel the results already though...first time I worked out I could only do 5 V's and 20 kayakers, today I pushed myself to 10 v's and 30 kayakers. Next week I hope I can do the whole workout as it is. Thanks for posting it!

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    1. I sincerely applaud you. I can't do that.

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  22. I haven't logged into my fitness blog in a while due to being pregnant. I got your comment. Thanks for sending the direct link...I tried to find this on your blog and couldn't locate it at first. I will remove your images as requested. And I posted the link to you on there. I'll give it some time for people to jump over and then I will change the photos.

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  23. WOW! I could do everything but the leg climbers. Maybe it has something to do with my spine alignment (I have scoliosis). I'll just keep trying and see what happens.

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  24. Hi. I have POTS and i havent been able to do much physical activity or about 2 years due to it. I take a steriod to help me hold fluids so needless to say, it has made me gain a little water weight. I weigh 130lbs now whereas before i was diagnosed i weighed 110. I know people say that I look fine and I'm not fat but it has really take a toll on me. To have such a weight change so quick was devestating. I now have some pudge on my tummy were i didn't before. I've wanted to get rid of it for so long but nothing has worked. My boyfriend tells me that I look fine and he doesnt want me to be a rail. Lol. Im gonna try this workout and see what happens. I really hope it gets me somewhere.

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  25. This is AWESOME! Thanks for posting. I'm looking forward to getting my 4 pack back! Now you just need to post a butt busting workout. :)

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  26. This is great and you inspire me to be better-I like that it's not about being thin, it's about being STRONG! But....I did about half of these exercises and 2 days later the front of my hips are killing me. They are so sore it is a bear to sit down, stand up, or walk. I play roller derby and would consider myself not entirely out of shape. Am I doing these exercises wrong? I feel like maybe I'm not engaging my abs enough and relying on my hips/legs to help me sit up. Ideas?

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  27. This workout is amazing...I just finished Day 2 but from Day 1 I felt the "burn" in my abs to tell me it's working. I'm combining this workout with running. Thanks for posting this :) Hopefully, 1 month from now, I'll be beach-ready!

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  28. I just finished day two of this challenge. You are such an inspiration! Do you recommend doing this workout everyday for 30 days or taking breaks in between the workouts. So happy you reclaimed this post, you're amazing!!

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    1. I did it for about 10 days and I took 2-3 days off, and it still helped. But I wouldn't go for more than a week. A week is pushing it, I feel.

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  29. This is amazing! I I'm thirteen and I'm big in running, soccer, and swimming, so I'm trying build up my core. My hip flexors are so sore!

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    1. Doesn't it really help, though? I tried it and after a few days I felt great! But, doing it with a leg burner is HARD! I do a leg burner afterwards and it's not joking--your legs BURN! I couldn't go down the stairs. I had to clutch the bannister while my legs did this hip hop thing. I looked like a rag. XD

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  30. So glad I'm not the only one almost dying the next few days with the front of the hips! I'd like to know the same, are we doing something wrong!? I love the workout aside from that pain though.

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  31. Did come over from the other blog post (at least she gave you credit -- there's that...) and just repinned THIS post and will delete the other pin. Can't wait to get started!

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  32. Love this! I'm going to have to bookmark this page. It sounds like a killer workout.

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  33. I don't do Pinterest but will sometimes click through links my sisters post that look interesting to me. I found the girl that copied your work out and followed her link through to you. This routine is very similar to things I already do in Pilates and Yoga but it's more concise and simple. Thanks for sharing!

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  34. I found your blog from the other post you talked about, but I'm glad you are regaining credit where it is due! I have recently started mountain biking and have finally reached a place where I can ride comfortably, while still getting a workout, yet I'm not dying whenever it is over. I have about 15 lbs to loose and was looking for just a little something extra to help tone up my core. I just finished day 4 and yes I have been incredibly sore, but I am already started to see progress! I took a picture on day 1 and then again today and I was surprised that I could already see some changes taking place! Thanks so much for this!!

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  35. Oh my gosh! Do u have the workouts you do for your legs! I'm jealous! please share.

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  36. Training for a half marathon and came upon your blog through The Hungry Runner Girl blog. I am so bad about Just running and not doing much else but as you can imagine that results in injury. So I decided to make a huge overhaul. I found your ab workout and have it a try. I honestly can't remember the last time I did an ab routine. Probably 3 1/2 years ago when I was working on getting into the Marines and before my two adorable kids were born. Anyways, this was incredibly difficult for me. I was able to get through 20 reps of all but the last three workouts. I'm so wobbly and weak so I know it must be good. Hopefully I will be able to keep it up. I have quite a bit of weight to lose plus I want to get much faster I'm my running time. Thanks for the great workout. I have been wanting to try cross fit too but am too scared. It looks like so much fun and really intense.

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  37. I found the workout via pinterest which linked to the other girls blog. I pinned from this page, and deleted my other pin! Thanks for the great workout!

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  38. Wonderful source of exercises, you could also adopt your exercises with some weights to raise up the intensity of your workouts.
    Another source that course that could be useful here:
    http://kcossaboon.hubpages.com/hub/10exercisesthatwillseriouslymakeyourabsrockhard

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  39. I'm loving your blog! I found it through a trail of posts, and am really inspired by your fitness journey (and balanced approach). Thanks for the inspiration!

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  40. Wow great article! i truly appreciate it! I wish you luck on your blog! Thanks!!

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  42. Check out this video I've made for abdominal workouts. Some are similar to what she has here, some less intense, and some a bit more difficult.

    https://www.youtube.com/watch?v=9d4ub7cGFyg

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  43. Every time I try to do the cross-leg/wide-leg sit-up, something (like a muscle, but I don't know what) seems to tighten or pop like it's out of joint but there aren't any joints in your upper thigh! So, I decided not to do that one (I only did 12 before I stopped) but should I be worried, or should I just keep going? Does anyone else have this problem?

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  44. It's been good to see your blog when I always look for such type of blogs. Thanks for your sharing. I have been really impressed by going through this awesome info. Recently i have read a very good online review about Fast Weight Loss Program. I hope that it will equally help you people in loosing weight.

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  45. These are ab workouts for women that will actually help to get the flat abs. these exercises are very helpful for your toned abs. Ask your trainer to help you in the initial period so that you can have balance in your body and continue to repeat the exercises to get fast result.

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  46. I've always wanted abs. It seemed like nothing would work until I watched this free DVD http://tinyurl.com/freeabsdvd

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