Ab-Wheel/Rollouts

Something you guys might want to look into.

https://www.youtube.com/watch?v=tg1YDlTvSQM

This is a insane exercise which really works the abs and core muscles. The equipment used is a wheel with two handles, very cheap, i picked one up for £2.50/$5. Obviously you do not start from standing, you have to progress from this. Atm i am still going from the knees. The first set i did when i bought it was 3x10 and the next morning i was in so much pain - not bad pain, good pain! It really does the job!

If you choose to add this to your workout do not do it every day, every other day at max.

Enjoy

Looks great!

Do you know if it's healthy/allowed to do extra sit-ups while attending Arnels program or would this actually have a negative effect on your development?

Eventhough my legs and arms are as good as dead today, I still feel I can sqeeze out a 75-100 sit-ups.. I just don't wanna screw over my body during this..

For now i wouldn't add the sit ups, it is only day 1 - wait and see how you feel after the week. If at the end of the week and you still feel like you can do sit ups/crunches then i dont see why not.

Do not forget though, the abs are just like every other muscle - so work them like every other muscle. Endless sets of sit-ups will not help you progress (your body will get used to it and then stop progressing) , shake things up a bit, add V-sits, Russian Twists, Rollouts, Plank, etc. Never stop your body from guessing.

You're right, I'd better wait..

But I'll try to mix things up, so I can reveal those killer abs after the 16 weeks..

Holy sh*t, that wheel thing looks painfull. But as you said, its one of the best exercises there is for abs and core. I think we should incorporate it to Arnel routine but around week 7 - 8. As Arnel says, the first few weeks we have to focus on making our bodies get used to exercise and getting stronger.

Thanks a lot for sharing

Danny wrote:

Looks great!

Eventhough my legs and arms are as good as dead today, I still feel I can sqeeze out a 75-100 sit-ups.. I just don't wanna screw over my body during this..

If you want to do some ab training I would recommend doing one of Arnel's ab routines from the site, sit-ups alone won't get that pack showing, u really have to focus on the whole body in order to get that 6 pack. I normally do an ab workout after my resistance training once or twice a week at the max.

Some of my favourite exercises for abs are: Long lever crunches, Double leg raises, Ankle wiggles, Plank and Side plank, just to name a few

Hope that helps man
Steve