Ab Ripper X Workout Routine

Ab Ripper X

Tony Horton’s thoughts on Ab Ripper X:
“What’s really, really amazing about Ab Riper X is it gives people an opportunity to get the best, most ripped abdominal area they’ve ever had in their lives. We’re doing over 300 moves here. But the only way that you’re going to get the results, and the sculpted abs that you want – is you’ve got to bring it! Ab Ripper X – I hate it, but I love it!”

Tony’s ‘Tip of the Day’ for Ab Ripper X:
“Don’t do this every day. You don’t’ need it. You don’t work other parts of your body every day, you shouldn’t work abs every day – especially Ab Ripper X!”


Equipment Needed:
· Mat
· Water and Towel


P90X’ers on Ab Ripper X:
· Tony Horton
· Adam – Dancer, personal trainer. Makes Tony ‘look like a fat guy.’
· Jason T. – P90X graduate
· Audra S. – P90X graduate

Ab Ripper X - 11 moves, 25 reps each. – About 16 minutes
1. In & Outs – Pull your knees into your chest and extend them out. Hands on or off the floor.
2. Bicycles – With hands on or off the floor, move your feet forward in big circles as if you were riding a bike. 25 reps forward, 25 reps backwards
3. Chrunchy Frog – Just like In & Outs but your hands are off the floor and they wrap around your knees each time you bring your knees to your chest.
4. Cross Leg or Wide Leg Sit Ups (Wide legs is easier) – With on hand behind your head, reach up and over to your toes as you do your sit up. Switch hands after each sit up.
5. Fifer Scissors – Put your left leg out, about an inch off the floor and raise your right leg up as high as you can get it. Hold that for about 2-3 seconds and then switch legs.
6. Hip Rock & Raise – With the bottoms of your feet together, and your hands on the ground beside you, pull your knees into your chest. When your knees hit your chest, lift your butt up off the floor and kick your feet straight up into the air. The bottoms of your feet stay together the whole time.
7. Pulse Ups (Heels to Heaven) – With your back on the floor, straighten your legs as much as you can at a 90 degree angle and lift your butt off the floor like you are trying to touch the ceiling with the bottoms of your feet.
8. C-Up / Roll Up Combos – With your legs flat on the ground, do a sit up and touch your toes with your outstretched hands (that part counts as one move). As you are bringing your back, back to the ground, raise your feet up in the air at about a 45 degree angle and then do a crunch-type move as you touch your toes with your fingers (that counts as a move also).
9. Oblique V-Ups – Lying on your right side, with your feet out at about a 30 degree angle and your right hand on the ground at your side and your left hand behind your head, lift your legs and shoulder off the ground so that your hip/butt is the only thing touching the ground. Try to make contact with your elbow and knee. Once you get started, don’t let your legs and shoulder touch the ground. After 25 reps on your right side, switch to your left side and repeat.
10. Leg Climbs – Raise right leg into the air at 45 degrees. Left leg is flat on the ground (the closer your left leg is to your butt, the harder the move is, so adjust according to the level that you are at). Once in position, “climb” your leg and touch your toe. You can either go straight up and touch your toe (difficult) or grab your raised leg and pull yourself up (the more grabs, the easier it is). Do 12 reps per leg.
11. Mason Twist. Sitting on your butt with your knees bent and your feet on the floor, bring your hands together and interlock your fingers to make a fist. Lift your legs off the floor and move your fist to your left side, then your right side touching the floor with your fist each time. Do 50 reps.

Ab Ripper X Cool Down – About 1 minute
· Upward dog or Cobra stretch.
· Child’s Pose