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Stew Smith Training Programs - Tough Workout Ideas

Here is a quick little workout I developed the other day with a client who thought he could not do 1000 abs in one session with me. We also got in 400 pushups. This one is for 250-400 pushups below. We could have done 1500 probably. IT is not really as hard as it looks, but you will get a great pump and feel it in your belly tomorrow. No rest on this one...

Set #1) 100 crunches
25-40 pushups (regular)

Set #2) 50 regular crunches
50 reverse crunches
25-40 pushups

Set #3) 50 Left crunches
50 Right crunches
25-40 pushups

Set #4) 100 L/R Crunches with bicycle of legs
25-40 pushups

Set #5) 50 Regular / 50 Reverse at same time
25-40 pushups

Set #6) 100 Flutterkicks (or regular crunches for those with back problems)

25-40 pushups

Set #7) 100 Leg levers (or 50 left crunches / 50 right crunches - back problems)
25-40 pushups

Set #8) 100 morning darlings (scissors) (or 50 reg / 50 rev at same time)
25-40 pushups

Set #9) 100 situps in 2-3 minutes (or 50 left / 50 right crunches with bicylce of legs)
25-40 pushups

Set #10) 100 abs of your choice
25-40 pushups

This one is for those who are just beginning:

Get creative with your fitness program! That is what it takes when you are traveling on business or on vacation. Recently, my family and I took a trip back home to Florida to see my parents and we decided to drive from Maryland. After driving about eight hours the first day, we stopped at a hotel that did not have a fitness room and the pool was closed for the season. I was tired but knew I would feel better if I did a few exercises. The benefits of exercising and stretching after sitting idle for hours are numerous and include the following:

Loosen up tight joints and muscles          Increased blood flow to extremities

Increased attention span                            Better nights sleep

This is the program I did for only twenty minutes right in the privacy of my very own hotel room. No equipment necessary! The super set is a series of exercises to be repeated with no rest. For the upper body superset, simply do five to ten pushups then roll over and rest your pushup muscles by doing ten crunches and continue on with the two different versions of pushups and crunches. One super set can be accomplished in as little as two minutes. If you repeat this particular workout five times you will have 150 pushups and 200 crunches in a ten minute period.

5 Super sets

1) Pushups 10
2) Crunches 10
3) Wide pushups 10
4) Reverse Crunches 10
5) Triceps pushups 10
6) Left/Right crunches 10/10

total time - 10-20 minutes

Listed above is a great chest, triceps, and abdominal workout. You can do the same for legs as well if you follow the super set below. Repeat the leg superset five times as well depending on your fitness level.

1) Squats - 20
2) Crunches - 10
3) Lunges - 10/leg
4) Left/Right crunches - 10/10
5) Heel Raises - 20
6) Reverse crunch - 10

The leg workout super set is a little more challenging due to the fact that you stand up and lie down repeatedly. Some people have commented that the hardest part of this workout is the transition from one exercise to the other. As you can see, there is really no excuse why you cannot exercise any day of the week whether you are traveling, working long hours or staying at home with the kids. With minimal equipment and time sacrifice, we can all fit exercise in our lives and stay healthy for many years to come. Good luck. Make fitness as much a part of your day as taking a shower and brushing your teeth.

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Check out this response from trainers / soldiers in Iraq

            I am presently working as an army contractor (MWR Coordinator),in Iraq. I set up workout programs and nutritional programs for the soldiers here at our MWR Recreational Facility.   My reason for my email is to let you know the success we are having with your KillerUpperbody Ab Training program..The main reason I picked this program was because the soldiers were always asking for an ab workout they, could do when not in the Gym, so that is why I picked it. little did I know that this was going to prove to be the best ab program I have ever seen. I have been able to track the results of this program because I have the soldiers come back every two weeks for an evaluation, This program has gotten such results that I am now able to tell what the soldiers are actually doing, just by the decrease in measurements in the mid-section,( there are 3 that we use)

I can tell if the soldier I am measuring is doing the 10 sets of crunches with 40 pushups , 25 pushups, or just doing the crunches...My results have been holding true for the last 3 months and are continuing to do so presently... If a soldier is doing the 10 sets of crunches with 40 pushups in each, then he is dropping between 10 & 15 millimeters total in the 3 mid-section readings; if he is doing the 10 sets with 25 pushups in each, the drop is 6 to 9 millimeters, and if only the crunches are being done(no pushups) the drop is 3 to 5 millimeters. These drops are taking place in a two week period....

I just wanted you to know about these results and I wanted to personally thank you for making that workout available to the soldiers in Iraq... They have been coming to me and are thanking me for giving them the program and I tell them it is your ab program.. I have been involved in the fitness business for quiet sometime (playing, coaching, and training) and have never seen a program that has achieved these kind of results...So  a sincere thank you from myself and all the soldiers...  Warmest Regards,.. RS

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Fitness eBook store and the Stew Smith article archive at To contact Stew with your comments and questions, e-mail him at



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