Seven Summits Body – Fitness and Training

Author: Charles Miske

Training Logs – October Part One

While writing my book, recently released on Kindle Elbrus, My Waterloo (Seven Summits Quest) I adjusted my program slightly to emphasize weights and cut down on cardio quite a bit. This is the first half of October.

Training Logs for early October

Saturday October 13
Hike: 5.8 miles up Keystone Gulch 600′ elevation

Thursday October 11
I: 3:00
Rest Day

Wednesday October 10
I: 2:00
High Box Squat: 25 @ BW; 155; 205; 235; 235 lb
Incline Bench Press: 2 x 25 @ 45 lb
Low Row: 2 x 25 @ 45 lb
ITM: 787′
.40 mi – 24:06 – 40% – (0.996 ave.) – [60:15 pace] – 844.8′ – (2103/35.05 vert per hour/minute)

Running to Camp Muir on Rainier in 2010 when I first began using a training log

Tuesday October 9
I: 2:30
FS: L8 – 18:00 – 2577′
GHR-Poles: 25
Superset: 5 x {
Parallel Box Squat: 5 @ 155 -red
Shoulder Curl-Press: 10 @ bar+10lb
}
Standing Pullup Pulse: 100
Standing Chinup Pulse: 50
ITM: -421′
2.00 mi – 25:20 – -4% – (4.737 ave.) – [12:40 pace] – -422.4′ – (-1000/-16.67 vert per hour/minute)

Monday October 8
I: 2:)0
Sumo Good Morning: 25 @ 45 lb
Hyper/RC: 25
Superset: 4 x {
Medium Box Squat: 5 @ 155 lb – red
SLDL: 5 @ 155 lb
Machine Lat Pulldown: 25 @ L6
DB Side Shoulder: 25 @ 7.5 lb ea
}
ITM: 636′
.815 mi – 25:00 – 15% – (1.956 ave.) – [30:40 pace] – 645.48′ – (1549/25.82 vert per hour/minute)

In my Training Logs I list family hikes without too many details

Sunday October 7
I: 2:30
FS: L8 – 12:00 – 1872′
18″ box – side step: 25 ea w/poles
GHR-Poles: 25
High Box Squat: 25 @ 65/115/155/205 lb
Incline Bench Press: 3 x 25 @ 45 lb
Inverted Row: 5
Hopping Pullup from 12″ box: 100
Blast Strap inverted fly: 2 x 10
Straight Arm Rope Pressdown: 10 @ L3
1-Arm Hopping Pullup from 12″ box: 50 ea.

Saturday October 6
I: 3:00
FS: L8 – 24:49 – 4000′
ITM: 40% – 24:12 – .511 mi – 1000′
.511 mi – 24:12 – 40% – (1.267 ave.) – [47:21 pace] – 1079.232′ – (2676/44.6 vert per hour/minute)

Jacobs Ladder is JL: in my Training Log abbreviations

Friday October 5
I: 2:30
Bench Press pin 9: 10 @ 45/95; 2 x 10 @ 145 lb
Vertical Row: 4 x 10 @ 90 lb
Sumo Hopping Pullups: 4 x 25 (no box)
Ski-Erg: L5 – 9:00 – 620m
DB Shoulder side/front/rear: 25 @ 10 lb ea.
ITM: 5% – 30:00 – 2.049 – 540′
2.049 mi – 30:00 – 5% – (4.098 ave.) – [14:38 pace] – 540.936′ – (1082/18.03 vert per hour/minute)

Thursday October 4
I: 3:00
FS: L8 – 24:00 – 3455′
GHR-Poles: 16
18″ box rear step w/poles: 16 ea
Parallel Box Squat: 5 @ 65; 5 @ 115 -folded red ; 5 x 5 @ 115 -red

Preparing for a half marathon I record my daily mileage in my training logs

Wednesday October 3
I: 3:00
Body said “Rest Day”

Tuesday October 2
I: 3:00
Safetybar Top Partial Squat pin 17: 10 @ 65; 25 @ 155; 4 x 25 @ 245 lb
Safetybar Standing Calf Raise: 25 @ 155 lb
ITM: 3% – 49:00 – 3.363 – 532′
3.363 mi – 49:00 – 3% – (4.118 ave.) – [14:34 pace] – 532.6992′ – (652/10.87 vert per hour/minute)

Monday October 1
I: 2:30
Hopping Dip: 3 x 100
Hopping Pullup/Chinup: 2 x 100 @ 6″ box; 100 @ 12″ box
DB Shoulder Side: 3 x 25
ITM: 20% – 24:00 – .54 mi – 559′
.54 mi – 24:00 – 20% – (1.35 ave.) – [44:27 pace] – 570.24′ – (1426/23.76 vert per hour/minute)

FS: L8 – 24:00 – 3091′

12% bodyfat rear view

Sunday September 30
I: 2:30
Safetybar Standing Calf Raise: 25 @ bw; 16 @ 65; 3 x 16 @ 95 lb
Safetybar Box Squat: 10 @ bw/65 lb; 3 x 10 @ 95 lb
ITM: 4% – 25:05 – 1.64 mi – 344′
1.64 mi – 25:05 – 4% – (3.923 ave.) – [15:18 pace] – 346.368′ – (829/13.81 vert per hour/minute)

October 16, 2012
Training After Elbrus

For the past few weeks after my attempt on Elbrus, a volcano in Russia and one of the Seven Summits, I have been working to regain my strength and fitness, and I have to admit, this is probably the fastest I’ve ever gotten back into the groove for training after an expedition.

Taking the kids up the canyon to view the Fall colors

In addition to doing some heavier weights in this training cycle, I’ve also done some family hikes and road bike rides with my 11 year old since returning from Elbrus. It’s fall here in Utah right now, and the colors are just awesome, with a lot of reds this year. I’m looking forward to going out to Colorado during the next school holiday, and wanting to run the Grizzly Ridge to Torrey’s and maybe Buffalo.

Post Elbrus Training Stats from my private Blog

Saturday September 29
ITM: [1961′]
1.00 mi – 50:00 – 40% – (1.2 ave.) – [50:000 pace] – 2112′ – (2534/42.24 vert per hour/minute)
Stairmaster: 48:00 – 65 s/m – 2080.00 ft. – 0.44 mi.
ITM: [-250′]
2.37 mi – 24:00 – -2% – (5.925 ave.) – [10:08 pace] – -250.272′ – (-626/-10.43 vert per hour/minute)
Bike Ride: 15.3 mi.

Friday September 28
I: 3:00
Freestrider: L8 – 14:30 – 2000′
GHR: 17 (concentrated no poles)
Safetybar Sumo Partial Goodmorning: 25 @ 65 lb
Safetybar Sumo High Box Squat: 25 @ bw / 65 / 115 / 165 / 195 / 215 !!!
Band Sissy Squat: 25 @ green
Leg Extension: 25 ea @ 30 lb

Thursday September 27
I: 2:30
Ski-Erg: L5 – 9:00 – 1296 meters – 5.369 mph – 11:11 min/mi – 2.4 meters/second
Superset: 2 x {
Hopping Dip: 100
Hopping Pullup: 100
Hyper/RC: 25
}
Superset: {
Bench Press: 5 @ 135 -purple; 5 x 5 @ 160 -purple
Horizontal Row: 5 @ 90 lb; 5 x 5 @ 125 lb
}
Superset: 3 x {
Suprabar Shoulder Curl/Press: 10 @ bar+ 20 lb
Inverted Row: 10
Neutral Grip Chinup: 5 singles from standing
}
ITM: [1182′]
4.482 mi – 62:00 – 5% – (4.337 ave.) – [13:50 pace] – 1183.248′ – (1145/19.08 vert per hour/minute)

Wednesday September 26
I: 2:30
Freestrider: L8 – 7:06 – 1000′
GHR-Poles: 5 x 10 @ bw
Superset: 5 x {
Safetybar Parallel Box Squat: 6 @ 65/115 lb; 3 x 6 @ 135 lb
DB Incline Chest Press: 10 @ 25 lb ea
}
Sumo SLDL: 5 x 5 @ 155 lb
ITM: [247′]
2.35 mi – 30:00 – 2% – (4.7 ave.) – [12:46 pace] – 248.16′ – (496/8.27 vert per hour/minute)
Stairmaster: 25:00 – 60 s/m – 1000.00 ft. – 0.21 mi.

Tuesday September 25
I: 2:30
Ski-Erg: L5 – 9:00 – 1263 meters – 5.232 mph – 11:28 min/mi – 2.339 meters/second
Hopping Dip/Pullup: 100 ea
DB Shoulder (side/front/rear): 25 ea @ 5 lb ea
Bench Press: 25 @ 45 lb
Horizontal Row: 25 @ 90 lb
Seated Goodmorning (curl/oblique): 25 @ bw
Safetybar Goodmorning: 5 @ 65 lb
Trapbar Deadlift: 5 @ 145 lb
Stairmaster: 10:00 – 60 s/m – 400.00 ft. – 0.09 mi.

Monday September 24
Ski-Erg: L5 – 9:00 – 1257 meters – 5.207 mph – 11:31 min/mi – 2.328 meters/second
Hyper/RC: 25 ea
DB Shoulder (side/front/rear) 25 ea @ 5 lb ea
Leg Extension: 25 ea @ 20 lb
Hunchbacks: 25
Safetybar High Box Squat: 25 @ 65/115/165/185 lb
Safetybar Standing Calf: 25 @ 65 lb
ITM: [2513′]
1.28 mi – 49:09 – 40% – (1.563 ave.) – [38:24 pace] – 2703.36′ – (3300/55 vert per hour/minute)

Sunday September 23
I: 2:30
Superset: 2 x {
Hyper: 25
Roman Chair: 25
Hopping Pullup: 100
Hopping Dip: 100
Ski Erg: 1:30 – L5 – 247/232 M
}
Pulse Pushup: 40
DB Lateral Shoulder: 2 x 25 @ 5 lb ea
Bench Press: 2 x 25 @ 45 lb
Inverted Row Scapular Contraction: 25
ITM: [595′]
.58 mi – 25:20 – 20% – (1.374 ave.) – [43:41 pace] – 612.48′ – (1451/24.18 vert per hour/minute)

Freestrider: L8 – 23:40 – 4000′

Saturday September 22
I: 2:30
Hopping Chinup/Pullup: 2 x 100
Hopping Dip: 2 x 100
Machine Ab Curl: 50 @ L6; 25 @ L4
Superset: 2 x {
Inverted Row: 10
Elevated Pushup: 10
}
Bike Ride: 7.6 mi (stats?)

Friday September 21
Zercher Safetybar High Box Squat: 10 @ 65 lb
Safetybar High Box Squat: 2 x 10 @ 155 lb; 2 x 10 @ 205 lb; 5 @ 225 lb (pulled oblique)
Bailed on rest of workout today

Thursday September 20
I: 2:30
Superset: 5 x {
Bench Press: 5 @ 135 lb -purple
Suprabar Horizontal Row: 5 @ 115 lb
Suprabar Curl/Press: 5 @ bar+30 lb
Wrist Roller: 5 lb (both ways)
}
Superset: 3 x {
Inverted Row: 10
Incline Press: 10 @ 25 lb ea
Facepull: 10 @ L2/L3
}
Superset: 3 x {
Assisted Pullup: 10 @ blue (knees)
Tricep Rope: 10 @ L3
}
ITM: [-227′]
2.16 mi – 24:00 – -2% – (5.4 ave.) – [11:07 pace] – -228.096′ – (-570/-9.5 vert per hour/minute)

Wednesday September 19
I: 2:30
Blaststrap Sissy Squat: 10
Superset: 5 x {
Straightleg Deadlift: 5 @ 135 lb
Safetybar Full Squat: 5 @ 65 lb
}
Freestrider: L6 – 24:00 – 3445′

Tuesday September 18
Superset: 8 total sets {
Bench Press: 25 @ 45 lb; 5 @ 135 -reds; 2 @ 185 -purples; 5 x 3 @ 185 -purples/reds
Suprabar Horizontal Row: 8 x 10 @ 95 lb
}
Superset: 2 x {
Suprabar Curl/Press: 10 @ bar+20 lb
Assisted Pullup: 25 @ blue
}
Incline DB Press: 25 @ 22.5 lb ea
ITM: [2400′]
1.22 mi – 52:04 – 40% – (1.406 ave.) – [42:41 pace] – 2576.64′ – (2969/49.49 vert per hour/minute)

Monday September 17
Freestrider: L10 – 7:29 – 1000′
GHR-Poles: 25
Band Goodmorning: 2 x 25 @ purple band
Parallel Box Squat: 10 @ bw/65; 2 x 10 @ 85 lb
Trapbar Deadlift: 5 @ 145/195; 3 x 10 @ 225 lb
ITM: [-168′]
1.6 mi – 24:00 – -2% – (4 ave.) – [15:000 pace] – -168.96′ – (-422/-7.04 vert per hour/minute)

Sunday September 16
Freestrider: L8 – 12:00 – 1511′
KB Swings – not recorded
GHR-Poles: 5 x 10
Superset 2 x {
Machine Abs: 25 @ L6
Hanging Knee-up: 10
Incline DB Chest Press: 25 @ 20 lb ea.
Rear Delt Fly: 15 @ 5 lb ea
}
ITM: [2410′]
1.23 mi – 54:00 – 40% – (1.367 ave.) – [43:54 pace] – 2597.76′ – (2886/48.11 vert per hour/minute)

Saturday September 15
I: 3:30
Freestrider: L6 – 8:00 – 1106′
KB Swings 25 ea multiple angles
GHR-Poles 5 x 10
Trapbar Deadlift: 5 x 10 @ 145 lb
Safetybar Seated Goodmorning: 12 @ 65
High Box Squat: 5 @ 65/155 lb; 5 x 5 @ 205 lb
Assisted Pullup: 25 @ Blue Band
Seated Calf Raise: 25 @ 90 lb

Friday September 14
Hyper/RC: 25
Hanging Knee-up: 2 x 12
Machine Ab Curl: 2 x 25 @ L10
Superset: 2 x {
Bench Press: 25 @ 45 lb
Seated Suprabar Shoulder Curl/Press: 2 @ bar
Rope Row: 25 @ L4
}
Assisted Pullup: 4 x 12 @ Blue Band (Standing)
Strap Tricep Press: 10 @ L4
Supported Tricep Dip: 10 @ bw -legs
Inverted Row: 10
ITM: [632′]
.81 mi – 25:00 – 15% – (1.944 ave.) – [30:52 pace] – 641.52′ – (1540/25.66 vert per hour/minute)

Thursday September 13
I: 2:00
Hyper/RC: 25
Blast Strap Sissy Squat: 25
Safetybar High Box Squat: 25 @ 65 lb; 17 @ 115 lb; 12 @ 155 lb; 5 x 10 @ 185 lb
Side Abs: 25 ea @ 5 lb (handle)
Single leg high box: 25 ea @ bw
Twisting Abs: 25 @ bw
ITM: [-308′]
1.46 mi – 25:00 – -4% – (3.504 ave.) – [17:07 pace] – -308.352′ – (-740/-12.33 vert per hour/minute)

September 30, 2012
My Training Log from Elbrus

Here are some examples of what I’ve been doing the past few weeks while training for Elbrus. The following is only the cardio segment of each day so that you can get an idea of what type and amount of cardio I do while training for a big mountain.

Treadmill Running at 5 AM while the family sleeps

Note: ITM = NordicTrack Incline Treadmill (-6% – +40% inclination)

July 30
ITM: [123′ – mostly 6.0 mph]
2.34 mi – 24:00 – 1% – (5.85 ave.) – [10:15 pace] – 123.552′ – (309/5.15 vert per hour/minute)

Afternoon:
Ski Erg:
L5 – 06:00 – 983 meters – 6.108 mph – 9:49 min/mi – 2.731 meters/second

July 31
Freestrider: 24:00 – L10 – 3624′

ITM: [423′]
2.01 mi – 24:00 – 4% – (5.025 ave.) – [11:56 pace] – 424.512′ – (1061/17.69 vert per hour/minute)

August 1
ITM: [1542′]
1.12 mi – 40:00 – 27% – (1.68 ave.) – [35:43 pace] – 1596.672′ – (2395/39.92 vert per hour/minute)

Stairmaster: 40:00 – 75 spm – 2000′

ITM: [63′]
1.21 mi – 14:00 – 1% – (5.186 ave.) – [11:34 pace] – 63.888′ – (274/4.56 vert per hour/minute)

Afternoon:
Ski Erg: L5 – 15:00 – 2420 meters – 6.015 mph – 9:59 min/mi – 2.689 meters/second

August 2
Trail Run: Big Baldy Traverse
4400′ (up and down) – 3:51 – 11.0 miles

August 3
ITM: [876′]
(1.81 mi – 46:00 – 5-10%)

August 4
ITM: [-685′]
(-2% – 74:37 – 6.50 mi – long intervals 5.0/6.0/6.5 mph +/- 20:00 ea)

August 5
Bike Ride: Keystone to Montezuma and back (Colorado)
1300′ (up and down) – 1:49 – 14.3 mi

Mountain Trail Run Ascent and Descent

August 7
ITM: [-749′]
7.10 mi – 72:30 – -2% – (5.876 ave.) – [10:13 pace] – -749.76′ – (-620/-10.34 vert per hour/minute)

August 8
I: 2:00
Starimaster: 70:00 – 75 spm – 3500′

Afternoon:
Ski-Erg: L5 – 15:00 – 2263 meters – 5.625 mph – 10:40 min/mi – 2.514 meters/second
(circuit with abs, lats, pecs)

August 9
ITM: [577′]
5.50 mi – 66:15 – 2% – (4.981 ave.) – [12:03 pace] – 580.8′ – (526/8.77 vert per hour/minute)
really beat – unrecovered – legs empty but still managed some 1/4 mi. intervals of 7.0 and up

August 10
ITM: [5696′]
4.14 mi – 90:00 – 27% – (2.76 ave.) – [21:44 pace] – 5901.984′ – (3935/65.58 vert per hour/minute)

August 11
ITM: [-738′]
7.00 mi – 69:22 – -2% – (6.055 ave.) – [9:55 pace] – -739.2′ – (-639/-10.66 vert per hour/minute)

August 12
Stairmaster:
10:00 – 85 s/m – 566.67 ft. – 0.12 mi.
10:00 – 90 s/m – 600.00 ft. – 0.13 mi.
4:00 – 95 s/m – 253.33 ft. – 0.05 mi.
= 1420′

Jacob’s Ladder:
5:00 – 309′

Jacob’s Ladder Trainer

August 13
Stairmaster:
46:00 – 100 s/m – 3066.67 ft. – 0.65 mi.
ITM: [3435′]
2.50 mi – 50:00 – 27% – (3 ave.) – [20:000 pace] – 3564′ – (4277/71.28 vert per hour/minute)
6501.67/6630.67′
Roughly Equal to Classic in 96:00

August 14
ITM: [-453′]
4.31 mi – 50:06 – -2% – (5.162 ave.) – [11:37 pace] – -455.136′ – (-545/-9.08 vert per hour/minute)

Freestrider: L8 – 44:00 – 7316′

August 15
ITM: [1244′]
.82 mi – 24:00 – 30% – (2.05 ave.) – [29:16 pace] – 1298.88′ – (3247/54.12 vert per hour/minute)

Stairmaster: 12:00 – 110 s/m – 880.00 ft. – 0.19 mi.

ITM: [1296′]
.86 mi – 24:00 – 30% – (2.15 ave.) – [27:54 pace] – 1362.24′ – (3406/56.76 vert per hour/minute)

Stairmaster: 6:00 – 120 s/m – 480.00 ft. – 0.10 mi.

3900’/4020 in 66:00

August 16
ITM: [161′]
1.54 mi – 26:06 – 2% – (3.54 ave.) – [16:57 pace] – 162.624′ – (374/6.23 vert per hour/minute)

August 17
Trail Run: ascent of Mount Olympus in Salt Lake City
4500′ (up and down) – 3:39 – 6.3 miles

Stairmaster Stepmill Training

August 19
ITM: [1000′]
.51 mi – 24:43 – 40% – (1.238 ave.) – [48:28 pace] – 1077.12′ – (2615/43.58 vert per hour/minute)

Jacob’s Ladder: 12:00 – 747′
Freestrider: 23:23 – L6 – 4000′ (FAST!)

August 20
ITM: [3600′]
1.84 mi – 63:25 – 40% – (1.741 ave.) – [34:28 pace] – 3886.08′ – (3677/61.28 vert per hour/minute)

Stairmaster: 34:00 – 80 s/m – 1813.33 ft. – 0.39 mi.

Afternoon:
Trail Run: Bonneville Shoreline Trail, Utah County
1200′ (up and down) – 1:47 – 8.1 mi

August 21
ITM: [-527′]
5.00 mi – 58:54 – -2% – (5.093 ave.) – [11:47 pace] – -528′ – (-538/-8.96 vert per hour/minute)

August 22
ITM: [2725′]
1.80 mi – 72:02 – 30% – (1.499 ave.) – [40:01 pace] – 2851.2′ – (2375/39.58 vert per hour/minute)

August 25
Bicycling: Frisco to Vail Pass and return
1900′ (up and down) – 23.3 mi – 2:57

August 27
ITM: [10,700′]
7.78 mi – 162:04 – 27% – (2.88 ave.) – [20:50 pace] – 11091.168′ – (4106/68.44 vert per hour/minute)

August 28
Freestrider: L6 – 13:00 – 1868′

August 29
Stairmaster: 45:00 – 75 s/m – 2250.00 ft. – 0.48 mi.

August 26, 2012
Core Week – Standing Side Abs with Barbell

You need to work your obliques, including the abs on the side. Bending side to side is a pretty good way to train your core and improve strength that applies to mountaineering, like picking up your really heavy pack, lifting a sled over a crevasse lip, digging out a tent platform.

The instructions for this one are pretty simple. In my case I like to use a barbell for the instability, but you could use something more compact and stable, like a kettlebell, dumbbell or weight plate. I grab the middle from a mid-thigh position off a rack, straighten my back and shoulders for good posture, then dip the bar up and down, lower and lift, pulling with my side muscles.

I avoid tilting my hip, bending my elbow and wrist, so that the force is applied better to the side ab muscles.

[youtube https://youtu.be/AfD6osH5-Ik&w=640&h=360&rel=0]

As for the other exercises, guard your back and joints, be careful, and really, you don’t need a lot of weight for this one. I usually use an empty bar (45 lb) for about 25 reps, but anything from 10 to 25 reps is good. These are tiny muscles overall, and don’t worry about bulking them up grotesquely – it would be really tough to do with a movement like this.

August 17, 2012
Core Week – Standing Band Ab Curls

The Standing Band Ab Curl is a pretty cool exercise for your core that works a lot harder than you would think. Gravity really doesn’t give you a boost, since you’d be pulling against the resistance from above and/or to the rear. Typically you’d use a little over-the-shoulder yoke hooked to a cable and a pulley to a weight stack, like in a lat tower. I prefer to use bands crossed over my chest. Pretty cheap and simple, and you can adjust the resistance by stepping forward or back as needed.

Lean into the bands and use your core to curl forward into a “C” shape, pulling your chest toward your knees. This can be as hard or easy as you like, but be careful not to go too heavy with bands that are thicker than you can handle. If you can’t make the curl correctly, you won’t get the best benefit from it. I also arch backward a bit at the top, but let your own flexibility and condition of your lower back be your guide to your range of motion.

I have my bands girth hitched to my power rack, but you can hang them from your door frame, or stair railing or something else convenient. If you do things like this a lot, you might consider a pullup bar that fits over a door or in the frame for the best multi-tasking opportunities.

[youtube https://youtu.be/vRDUooq18OM&w=640&h=360&rel=0]

Go easy on your back, be safe and in control. Steady and slow is the right way to progress for these. I’d say anything between 20 and 50 reps would be good. If you can’t do 20, then step back or use longer or thinner bands. If you are comfortable with the power to do sets of only 10, then I’d say 3 sets with about a minute of rest between. FWIW I normally do 2 sets of 25.

August 16, 2012
Core Week – Inverted Situp

So you want a set of six-pack abs? Or at least a strong core, which is probably more meaningful for ice climbing and hauling around an 85 lb pack while dragging a 45 lb sled (standard fare in Alaska). I really like this exercise – the inverted situp.

I do it a few different ways, but one of the easiest for me is on the Glute Ham Raise bench. If you go to a gym, there is probably some type of bench designed for inverted situps, or something you could improvise. At home you might be able to figure out how to use a deck or staircase, but don’t blame me if something goes horribly wrong…

Lock in your feet with the back of your knees up on the pad, and drop back down slowly and carefully. Use your core muscles to thrust/pull yourself up quickly, pause, and drop back down slowly to repeat for sets of 10 to 25 reps. This can be pretty intense for some people, and there might be minor risk of back and joint pain, so be careful and check with your health provider if you have any questions.

[youtube https://youtu.be/NeAWlMlGESY&w=640&h=360&rel=0]

A couple of notes. I have a jacket under my knees so I can slide around a bit without sticking to the vinyl. At the bottom I almost touch the floor, so I hold my fingers out as feelers so I know how close I get without bonking my head. Don’t crank on your neck with your hands, in fact, don’t use them at all for any normal ab curl/crunch/situp motion. Especially be careful with your back in the extreme forward position like when I’m starting and stopping to free my feet (barely visible at the very beginning and end of the clip).

August 15, 2012