#35: Challenge of the week: Full vertical crunch

I like to give myself a weekly challenge in order to stay motivated. There are 7 levels for every challenge, so everyone can join in. Feel free to modify the challenges so they fit your personal needs. Remember always to listen to your body, don’t push yourself too hard but keep moving. Doing only these challenges is not a balanced way to get or stay fit. If you have doubts about exercises, or your body, always ask a specialist for advice!

Full vertical crunch
Afew weeks ago we did the V-up challenge. If you, just like me, don’t really like the exercise, or have difficulties with performing it right, you might, just like me, like the full vertical crunch better. Therefore, let’s do a little challenge to find out. I want to challenge all of you not to only do the full vertical crunch, but to add 10 v-ups every day you work out for level 1, 20 a day for level 2, 30 for level 3, et cetera. Are you with me? Let me know which you like better! Start with the Full vertical crunch, than change to the V-up and change back to the full vertical crunch again, switching until you have reached your goal for the day / week.

level 1: 70 reps (+ 10 a day)
level 2: 140 reps (+ 20 a day)
level 3: 210 reps (+ 30 a day)
level 4: 280 reps (+ 40 a day)
level 5: 350 reps (+ 50 a day)
level 6: 700 reps (+ 60 a day)
level 7: 1000 reps (+ 70 a day)


2 Comments to “#35: Challenge of the week: Full vertical crunch”

  1. You actually make it seem so easy with your presentation but I find this topic to be actually
    something that I think I would never understand.

    It seems too complex and extremely broad for me. I’m looking forward for your next post, I’ll
    try to get the hang of it!

    • This particular exercise, I myself find easier than, for example the V-up, but if you find it difficult to perform it, try to do a normal crunch and sit-up first, perfect those, then go on with the perfection of the plank (both on hands and elbows) and than the side plank and plank-push-up transition. If you master all of these with a nice form, you’ll notice your core muscles have become more stable and an exercises like the full vertical crunch will become easier as well!
      Hope this helps you in your training!

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