Good to hear all is still going well!

Andy let us know how the weigh-in goes on Saturday. It's a challenging ab exercise that most people can't do. Part 2. Starfish crunch (30 Seconds) This workout is only two minutes but will make your abs … Aug 7, 2014 - This Pin was discovered by Carmelina. Read more. Jul 30, 2019 - Have you heard of the Fifer Scissors exercise? Lift your legs about six inches off the floor. Anyways, good workout today. October 16, 2010 at 9:02 PM. Fifer Scissors is a great moderate move. Many exercises that target the abdominal muscles cause back pain by creating strain in both lower back. • Hip Rock n Raise - Form a diamond shape with your feet pressed together. One exercise in particular performed during Ab Ripper X can create tremendous strain on the lower back and hips: the Fifer Scissors. The weight of your legs creates resistance in your abdominal muscles, building strength. It can be grueling on its own, let alone as part of the Ab Ripper X DVD. your own Pins on Pinterest Plyo pushup. Stomach vacuum exercise. Fifer Scissor. 1. He ocassionally joins in with the workouts, but mostly walks around the room, trying to keep the other 3 individuals in the video from giving up. Fifer Scissors, you will be lying on your back with your legs straight out in front of you. Fifer Scissors is a bodyweight exercise that works your lower abs and splenius. Always keep both legs off the ground. The rest of the exercises include fifer scissors, hip rock and raise, pulse UPS, V ups or roll ups, oblique V ups lying on one side, leg climbs and lastly the mason twist. Leg Climb Mason Twist. Core Circuit 3 . Always keep both legs off the ground. Bring your feet towards your head. Type(s) Bodyweight, Calisthenic, Strength: Muscles Worked: Lower Abdominals, Splenius, Upper Abdominals: Difficulty Level(s) Moderate: Lift your left leg in the … The exercises in Ab Ripper X include the bicycle crunch, oblique V-ups, leg climbs and fifer scissors, all … Hip Rock and Raise. your own Pins on Pinterest 5) Fifer Scissors: Lie down with your legs straight. It was much more fun for him than me. Here’s the story of my love affair with p90x. Here is how you do the Fifer Scissors: Lay on your back and lift one leg six inches off the floor. Fifer Scissors.

Matt, I think the fifer scissors is the hardest exercise on the entire P90x package. Bring the other leg up to 90 degrees. Fifer Scissors. Fifer scissors. Fifer Scissor Twist. October 25, 2010. Then take the other leg (make sure it is straight) and lift it as high as you can into the air. Reverse sit-ups - 25. Lift both off the ground. The abs are also working to hold your upper body off the floor. The perfect ab workout when you don't have a lot of time. Keeping your left leg still, both feet flexed, and both legs straight, lift your right leg toward the ceiling and back as far as possible while maintaining the straight leg and hold it there for about a two-count. Reverse crunch. Bring the other leg up to 90 degrees. Doing Ab Ripper X pre-workout vs. post-workout definitely makes a difference and I had my best day ever on the abs routine today. This is very similar to the fifer scissor exercise of ab ripper X's first workout, but with the upper body component added. Make sure both legs stay off the ground. 16 reps. rest 30" Bent-knee side plank with arm raise – left. However, it targets the lower abs very well and is something you need to ad to your abs and core arsenal. Part of the P90x series, the Ab Ripper X workout takes you through 11 ab & core exercises with about 25+ reps each giving you a total of 339 ab crunching moves. The weight of your legs creates resistance in your abdominal muscles, building strength. Pulse Ups. Compete in the Battle of the Ladders Fit Club Challenge! You’re not getting variety: 100 repetitions of the same exercise may not be as beneficial as 20 repetitions of different ab exercises. Founder of GO Campaign TOTAL: Varies based on individual fitness level (How many reps did you complete?) Then bring that leg down and now move the other one up in a 90 degree angle. Assisted crunch. When I was doing P90X, “Ab Ripper X” was the bane of my existence, particularly Fifer Scissors. 1 / 2. 16 reps. rest 30" Bent-knee side plank with arm raise – left. Same thing comes around in every exercise where i have to lay down and do something straight legged. Main Workout (The Exercises in P90X2 Ab Ripper) Here are the 11 P90X2 ab ripper Exercises: Scissor Twist. Fifer Scissors (25 Reps) Hip Rock n Raise (25 Reps) Pulse Ups/ Heels To The Heavens (25 Reps) V-up Roll Ups (25 Reps) Oblique V-ups (25 Reps per side) Leg Climbs (12 per side) Mason Twist (Around 50 Reps) Depending on how far you make it; Best Beachbody Workout For Lower Abs Ab Hammer (Hammer And Chisel) – (10 Minute) Sagi gets you going and burning with this workout. When I was doing P90X, “Ab Ripper X” was the bane of my existence, particularly Fifer Scissors. Superman/Banana X. Leg raises - 25. Do scissor kicks and remember to pause before switching legs. Your legs will mimic the move of a Roll Up/V-Up Combo. Lift both off the ground. Scissor Twist pinterest-pin-it Scissor twist. If you're a P90x user, track this workout and never miss another day -- even when you're traveling! Fifer Scissor Twist. Switch the left and right leg positions and repeat, keeping both legs straight and off the ground the whole time. I don’t know if these are so tough just because it’s the last exercise, or it’s just really tough. TOTAL: Varies based on individual fitness level (How many reps did you complete?) Raise the legs to lift your butt with your toes pointing up. Think Fifer Scissors from Ab Ripper X. In honour of the announcement of P90X3 , I figured I would go back and reminisce a bit about the good ol' cast from the original P90X . The included knee pad is a nice bonus, doesn't quite cut it for me (I use a pillow - anything less and my knees feel shredded), but it might be fine for you. Lie flat on your back with arms by your side and legs straight. Doing 100 sit ups wont transform your abs the way 20 fifer scissors, 20 oblique v-ups, 20 in and outs, 20 seated crunchy frogs, & 20 mason twists will transform your abs. Discover (and save!) The same way you scissor scissors: they move back and forth. The exercise is switching the left and right leg positions; go back and forth with the right leg straight in the air, to the left leg straight in the air. Bring the other leg up to 90 degrees. The ideal position would be a right angle between both legs. Fifer scissors. Lie down with your legs straight and lift both of them off the ground. Lift your right leg at a ninety-degree angle and hover your left leg right above the ground. Switch the left and right leg positions and repeat, keeping both legs straight and off the ground the whole time. Fifer Scissors is one of the exercise moves in the P90x ab routine. Fifer Scissors - lying on your back have one leg just off the floor and the other leg up at a 90 degree angle with both feet flexed ... Ups - Lay completely flat then point both arms up at a 45 degree angle ( arms at a 45 stays constant throughout the exercise ). I cruised right through until I hit “Fifer Scissors”, which causes me muchos problemas. Wednesday 2-13-13(Strength Training & P90X) P90X(Legs & Back) (I use resistance bands and go through it in a circuit fashion. 15 reps. ... Stomach vacuum exercise. Back Fifer Scissors Variations . Fifer scissors, Heels to the Heaven, V-up Roll-ups, Oh my! Do 2 sets of 25 of each of the exercises. Tagged with exercise, muscle building, p90x, weight lifting, weight loss, weightlifting, workout. Step 3: Keeping your knees together, bending at the knees bring your legs back in. SET 1 1 minute jumping jacks 1 minute butt kickers 1 minute steady arm circles (forward and reverse) 1 minute front kicks 1 minute ski jumpers 1 minute rest SET 2 30 seconds: jump squats 30 seconds: plank 30 seconds: mountain climbers 30 seconds: REST 30 seconds: jump lunges 30 seconds: flutter kick squats 30 seconds: Russian twists 30 seconds: REST 30 seconds: hand release push-ups 30 seconds: burpees 30 seconds: fifer scissors … Lift both off the ground. Lift your right leg at a ninety-degree angle and hover your left leg right above the ground. This exercise is called the Fifer Scissors. Stomach vacuum exercise. After you create your account, you'll be able to customize options and access all our 15,000 new posts/day with fewer ads. Then bring that leg down and now move the other one up in a 90 degree angle. Make sure you have adequate knee padding. 00:20. This is a lot like the Fifer scissor exercise from the first Ab Ripper X workout, but with an added upper-body component. Lie on your back with your right leg raised and kept straight, and your left leg hovering above the ground. Reach your left hand to your right leg in a twisting motion. 00:20. For the routine, Tony takes you through 11 different exercises from bycicle-kicks to crunchy frogs and fifer scissors (yes – those are what they’re named). 15 reps. ... Stomach vacuum exercise. Lie on your back with your legs extended, feet flexed. Next lift your right leg as high as you can, keeping it straight. Lie down with your legs straight and lift both of them off the ground. 11. All these exercises need 25 repetitions each and really work wonders on your ab muscles along with your chest, leg and thigh muscles. Test your strength and try to make it all the way through this one without a break! Fifer scissors – lying down, arms by your side, keep your legs extended, right leg off the ground by an inch, left leg pointing to the ceiling. In the exercise, you are suppose to lie on your back with your arms down on at the side of your body. This makes Fifer scissors my most hated move on the whole P90X cavalcade. But again, like boat, I know it’s good for me, so I’ll keep at it. Arms are at your side. It's the ultimate isolation exercise. To begin the move, you will lift one leg slightly off the floor and the other all the way up in a 90 degree angle. Leg Scissors work core muscles, more specifically the abdominal and thigh muscles, including the rectus abdominus, hip flexors (including psoas and iliacus) and the quadraceps to a lesser degree. Assisted crunch. April 9, 2010 in P90X | Tags: ab ripper, Ab Ripper X, Fifer Scissors, half marathon training, P90X, p90x lean, shoulders & arms, Side Tri-Rises | Leave a comment Before Work: Shoulders and Arms – I bought a pair of 10 pound weights and was able to use them mostly for the bicep exercises. Reps vary depending on exercise.• Duration: about 16 minutes. Exercise #9 – Hanging Knee Kick Go back to your pull-up bars and hang with a standard grip. 30 seconds: fifer scissors 30 seconds: REST Repeat two more times thru. Then you start with your right leg extended straight into the air and your left let extended and lifted just an … Next lift your right leg as high as you can, keeping it straight. The exercise entails leaning back on the floor with your back slightly off the ground and your legs in the air doing a scissor kick. 2. How To : Do the Scissors pilates move. This was only the 2 nd time that I did the Back and Biceps exercise and it is turning into on of my favorite. Catch my drift? Fifer scissors. Conclusion This is the same exercise as the Fifer Scissors from Ab Ripper X, but with a twist (literally). Fifer Scissors Twist For Killer Abs Start by lying down with your legs straight out in front of you. If the squat is the king of lower body exercises, then the pushup is the queen of upper body moves. 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15 reps. The chest, shoulders and triceps workout went great today. 6. Many people experience great results with this exercise program, but it is important to be cautious when starting any new physical activity. Please register to participate in our discussions with 2 million other members - it's free and quick! Exercise(s): 11 Here’s the workout breakdown: Scissor Twist. Wall Squats- 30 Seconds. But again, like boat, I … Scissor Clapper: The same movement as Fifer Scissors, plus always keep your shoulders above the ground. You need some wide room to do this exercise. Hip rock and raise. Video Introduction: Tony Horton introduces Scott as “The One-Man-Band Man” in P90X Shoulders and Arms, the very first workout. Hip Rock ‘n Raise: Lie back, place bottoms of your feet together, hips out wide. Fifer Scissors . In the exercise, you are suppose to lie on your back with your arms down on at the side of your body. Fifer Scissors: Extend one leg as straight as possible slightly above the floor, and the other leg straight up to point to the ceiling. Katherine and Kimberly Corp show you how to do the Side Lying Scissors pilates exercise. Lift both off the ground. So here’s the breakdown: My cardio routine consists of 3 to 5 minutes on each of the following - Jump rope, Versa Climber, treadmill, stationary bike, Skier’s Edge, and Water Rower, and I rotate for one hour. Follow the core schedule on the calendar. The exercise is switching the left and right leg positions; go back and forth with the right leg straight in the air, to the left leg straight in the air. To begin the Fifer Scissors, you will be lying on your back with your legs straight out in front of you. Of course I am taking p90x here . Some forums can only be seen by registered members. If the squat is the king of lower body exercises, then the pushup is the queen of upper body moves. 30 seconds: fifer scissors 30 seconds: REST Repeat two more times thru. Lay on your back and lift one leg 6 inches off the floor. You’re on your back and have your legs up in a split, ‘L’ position (just like Fifer Scissors). I would think to myself, “What slow torture is this?” Now add in the arms for a twisting motion, my lower abs are screaming. For each rep crunch up and grab as high up on the top leg as you can. So there will always be one leg that is straight to … Just seems like another awkward movement to me. Discover (and save!) Lie your back with your right foot long and kept straight, and your left foot floats above ground. Exercise no.2 – Fifer Scissors Lay on your back and lift one leg 6 inches off the floor. 6. P90X, or Power 90 Extreme, is an intense, 13-week exercise program gaining popularity among those seeking to get fit fast. Do 30 reps. Tornado: Lay down on your back and hold your legs up in a 90 degree angle. 00:20. Sit up straight with your knees slightly bent and your feet hovering above the floor. Clutch your hands together in a fist in front of your belly-button. Quickly twist from side to side, rotating your whole torso. Touching both sides counts as one rep. • Reps vary depending on exercise. • Duration: About 16 minutes. 1. Scissor Twist Scissor twist. I give you my top 10 favourite P90X cast members (along with my top 5 most disliked). Do scissor kicks and remember to pause before switching legs. … The first step to learning the Fifer Scissors Twist... Keep both legs off the ground for step two. Next lift your right leg as high as you can, keeping it straight. Home / Exercises / Fifer Scissors / Variations. Then you start with your right leg extended straight into the air and your left let extended and lifted just an … One exercise along the lines of performed during Ab Ripper X has the potential tremendous strain on the reduced back and hips: an answer Fifer Scissors. Scotty Fifer Scotty Fifer isn't the worst, but he does seem a little smug, and I can never, EVER forgive him for bringing "Fifer Scissors" into my world. Ab Ripper X's 12 exercises activate every muscle in your core, including your rectus abdominis, hip flexors, obliques and transverse abdominis. Extend one leg as straight as possible slightly above the floor, and the other leg straight up to point to the ceiling. Reverse Grip Chin-Ups-10-2B. FIFER SCISSORS. One exercise in particular performed during Ab Ripper X can create tremendous strain on the lower back and hips: the Fifer Scissors. 00:20. 5) Fifer Scissors: Lie down with your legs straight. He is also credited with the Fifer Scissors exercise in Ab Ripper X, and the variation called Scissor Twist in P90X2. We got hot and heavy late last year, cooled off last spring, had a little fling this past summer, and we broke up in September. Ernie is a 32 lb pug! See more ideas about exercise, fitness body, workout routine. Aug 7, 2014 - This Pin was discovered by Carmelina. Click on an exercise to learn how to perform the exercise, what the benefits are, and see what the exercise challenge is. 15 reps. We are now back together. Make sure your lower back stays on the ground the whole time. I'm also curious what's the actual reason that they are so hard damn for me to do. Next lift your right leg as high as you can, keeping it straight. You’ll roll from your stomach to back while having your arms and legs in the air. I would think to myself, “What slow torture is this?” Now add in the arms for a twisting motion, my lower abs are screaming. Your hands should be at your side on the floor. How to do Leg Outs: Step 1: Sit on your exercise mat with your toes out in front of you, feet and legs together. This exercise is used for strengthening your abs and core as well as improving balance. 00:20. How to do Fifer Scissors Setup. 5) Fifer Scissors: Lie down with your legs straight. • Pulse ups - Lie down and put your legs up to lift your butt. 00:20. rest 10" Bent-knee side plank with arm raise – right. 17. Always keep both legs off the ground. With each second bring legs down so that each one will take the position of the other leg. Mar 11, 2021 - Explore Shelley Magazzeni's board "Exercise programs" on Pinterest. http://500Calories.net - A quick video from the group workout with Tony Horton in Dallas - Fifer Scissors, ugh I hate them The weight of your legs creates resistance in your abdominal muscles, building strength. Fifer Scissors. Exercise. Included in these are : In and Outs, Seated Bicycle, Seated Crunchy Frog, Wide Leg Sit Ups, Fifer Scissors, Pulse Up, Roll-up/V-Up Combo, Oblique V-Up, Leg Climb and last but not least with a killer ending Mason Twists! 00:20. Friday I typically go for a 6.2 mile run with my good friend Scott Fifer (of Scotty Fifer Scissors fame). Calf Raise Squats- 10-12 lbs. Some of the exercises in this How do you scissor legs? The exercise entails leaning back on the floor with your back slightly off the ground and your legs in the air doing a scissor kick. I couldn’t even do any in the first round. When done correctly, it can effectively target your core, neck, upper body and waist. Black-B, Black and Black-2B) Balance Lunges-10-B. Do P90x: Ab Ripper X. Look at what variations of Fifer Scissors we have in our exercise directory. Start with either your left or right leg an inch off the ground. Every 4 seconds switch your legs without touching the ground. The exercise is switching the left and right leg positions; go back and forth with the right leg straight in the air, to the left leg straight in the air. Part 2. One exercise in particular performed during Ab Ripper X can create tremendous strain on the lower back and hips: the Fifer Scissors. And yes, that’s the p90x Ab Ripper X workout! 00:20. rest 10" Bent-knee side plank with arm raise – right. Fifer Scissors. But the second, I did 9 on one side and 10 on the other. Illustrated Guide Extend one leg up straight as far as you can go keeping your leg straight and lift the other leg up 6 inches off the ground. Are there stretches or proper forms to do to prevent this popping? Fifer Scissor - on switching legs. It requires no equipment to do. Plyo pushup. One exercise in particular performed during Ab Ripper X can create tremendous strain on the lower back and hips: the Fifer Scissors. Posted in P90X. TwistScissor scissor twist. 12. Imagine doing Fifer scissors and trying to touch your toe at the same time! 16 mins 35 secs, Intense. 5) Fifer Scissors: Lie down with your legs straight. Oblique V-Ups. Oblique crunch (1 Minute) 4. If your hamstrings are tight initially, decrease the range of motion so that you can keep your knee straight, otherwise your hamstring flexibility won't inc ...more Hip Rockn' Raise . Fifer Scissors is one of the exercise moves in the P90x ab routine. Reverse crunch. Discover more. The weight of your legs creates resistance in your abdominal muscles, building strength. If you are really tough try to keep the bottom leg a couple inches off the floor, the whole time. Classification. This is a lot like the Fifer scissor exercise from the first … This move lasts 30 seconds. Alternate legs using a 3 second count between switching. The exercise entails leaning back on the floor with your back slightly off the ground and your legs in the air doing a scissor kick. Do scissor kicks and remember to pause before switching legs. Superskaters-10-B. Lay on your back and lift one leg 6 inches off the floor. It doesn't cause pain, but it is very uncomfortable and it distracts from the workout. Row Your Boat. 1. Fifer scissors. All competitors will receive a free Fit Club t-shirt and the top male and female will get a Trigger Point roller! To begin the move, you will lift one leg slightly off the floor and the other all the way up in a 90 degree angle. In my opinion, crunches, bicycles, hip raises, fifer scissors, or any other type of ab exercise simply don't compare to the wheel. Compete in the Battle of the Ladders Fit Club Challenge! Common Mistakes. Each time your raise your leg, clap your hands in front of your legs. Calf Raises Planks Squats Shoulder Raises Wall Sits Superman Bridge Push-Ups Hollow Hold Jumping Jacks Fifer Scissors Burpees Mountain Climbers Skaters Mason Twists Hip Thrusts Leg Climbs Tree Pose V-Ups Push Back Push-Ups Arm Circles Step Ups Cobra Knee Ups … Fifer Scissors Exercise. Description. The hardest exercise for me is the side tri-rises, in which you lie on your side and sort of do one arm pushups. Always keep both legs off the ground. I really think he was just trying to encourage me on my workout because I was grunting away on the damn fifer scissors when he came to my rescue! After completion of this, perform exercise using the forward two/back one pattern. Pulling your arms and legs in & out together! Fifer Scissors: Lie flat on your back hands at your side. • Fifer scissors - Lie down and keep your left leg one inch above the floor and raise your right leg in a 90 degree direction to form an L shape. I hope this time we make it to the three month mark . Great buy. There are a few exercises in the Ab Ripper X workout that cause a pop in my hip on each rep: In & Out - on extending/straightening. Abs stretch. How To : Do the Side Lying Scissors pilates exercise. Fifer scissors (30 Seconds) 3. Then you start with your right leg extended straight into the air and your left let extended and lifted just an inch or so above the ground. Remember this from Core Synergistics? It's also know as the abs scissors The exercise entails leaning back on the floor with your back slightly off the ground and your legs in the air doing a scissor kick. Alternating wide leg sit-ups - 26 (each move counts as 1) Fifer scissors - 25 (4 seconds each) Roll-up/v-up combo - 26 (each move counts as 1) Oblique v-up - 25 (do both sides) Mason twist - 50 (drops reps and add medicine ball if possible) Plank - 90 sec. Fifer Scissors – 15 reps; Hip Rock & Raise – 15 reps; Pulse Ups – 15 reps; V-Up/Roll-Up – 14 reps; Oblique V-Up – 25 reps each side; Leg Climb – 12 reps each side; Mason Twist – 40 reps; Written by Fat P90Xer . In the exercise, you are suppose to lie on your back with your arms down on at the side of your body. The exercise entails leaning back on the floor with your back slightly off the ground and your legs in the air doing a scissor kick. Step 4: … You immediately start doing the exercises. Here are the 11 P90X2 ab ripper Exercises: This is the same exercise as the Fifer Scissors from Ab Ripper X, but with a twist (literally). You’re on your back and have your legs up in a split, ‘L’ position (just like Fifer Scissors). While, you are at the top switch the legs and go back down. The Scissors is an original pilates exercise that strengthens the abdominal muscles and increases hamstring flexibility. Abs stretch. Fifer Scissors is one of the exercise moves in the P90x ab routine. Step 2: Extend the legs leaning back slightly with your back straight. Wide … Your hands should be at your side on the floor. 11. All competitors will receive a free Fit Club t-shirt and the top male and female will get a Trigger Point roller! The exercise is switching the left and right leg positions; go back and forth with the right leg straight in the air, to the left leg straight in the air. There are 20 of these. Hey guys,

Good to hear all is still going well!

Andy let us know how the weigh-in goes on Saturday. It's a challenging ab exercise that most people can't do. Part 2. Starfish crunch (30 Seconds) This workout is only two minutes but will make your abs … Aug 7, 2014 - This Pin was discovered by Carmelina. Read more. Jul 30, 2019 - Have you heard of the Fifer Scissors exercise? Lift your legs about six inches off the floor. Anyways, good workout today. October 16, 2010 at 9:02 PM. Fifer Scissors is a great moderate move. Many exercises that target the abdominal muscles cause back pain by creating strain in both lower back. • Hip Rock n Raise - Form a diamond shape with your feet pressed together. One exercise in particular performed during Ab Ripper X can create tremendous strain on the lower back and hips: the Fifer Scissors. The weight of your legs creates resistance in your abdominal muscles, building strength. It can be grueling on its own, let alone as part of the Ab Ripper X DVD. your own Pins on Pinterest Plyo pushup. Stomach vacuum exercise. Fifer Scissor. 1. He ocassionally joins in with the workouts, but mostly walks around the room, trying to keep the other 3 individuals in the video from giving up. Fifer Scissors, you will be lying on your back with your legs straight out in front of you. Fifer Scissors is a bodyweight exercise that works your lower abs and splenius. Always keep both legs off the ground. The rest of the exercises include fifer scissors, hip rock and raise, pulse UPS, V ups or roll ups, oblique V ups lying on one side, leg climbs and lastly the mason twist. Leg Climb Mason Twist. Core Circuit 3 . Always keep both legs off the ground. Bring your feet towards your head. Type(s) Bodyweight, Calisthenic, Strength: Muscles Worked: Lower Abdominals, Splenius, Upper Abdominals: Difficulty Level(s) Moderate: Lift your left leg in the … The exercises in Ab Ripper X include the bicycle crunch, oblique V-ups, leg climbs and fifer scissors, all … Hip Rock and Raise. your own Pins on Pinterest 5) Fifer Scissors: Lie down with your legs straight. It was much more fun for him than me. Here’s the story of my love affair with p90x. Here is how you do the Fifer Scissors: Lay on your back and lift one leg six inches off the floor. Fifer Scissors.

Matt, I think the fifer scissors is the hardest exercise on the entire P90x package. Bring the other leg up to 90 degrees. Fifer Scissors. Fifer scissors. Fifer Scissor Twist. October 25, 2010. Then take the other leg (make sure it is straight) and lift it as high as you can into the air. Reverse sit-ups - 25. Lift both off the ground. The abs are also working to hold your upper body off the floor. The perfect ab workout when you don't have a lot of time. Keeping your left leg still, both feet flexed, and both legs straight, lift your right leg toward the ceiling and back as far as possible while maintaining the straight leg and hold it there for about a two-count. Reverse crunch. Bring the other leg up to 90 degrees. Doing Ab Ripper X pre-workout vs. post-workout definitely makes a difference and I had my best day ever on the abs routine today. This is very similar to the fifer scissor exercise of ab ripper X's first workout, but with the upper body component added. Make sure both legs stay off the ground. 16 reps. rest 30" Bent-knee side plank with arm raise – left. However, it targets the lower abs very well and is something you need to ad to your abs and core arsenal. Part of the P90x series, the Ab Ripper X workout takes you through 11 ab & core exercises with about 25+ reps each giving you a total of 339 ab crunching moves. The weight of your legs creates resistance in your abdominal muscles, building strength. Pulse Ups. Compete in the Battle of the Ladders Fit Club Challenge! You’re not getting variety: 100 repetitions of the same exercise may not be as beneficial as 20 repetitions of different ab exercises. Founder of GO Campaign TOTAL: Varies based on individual fitness level (How many reps did you complete?) Then bring that leg down and now move the other one up in a 90 degree angle. Assisted crunch. When I was doing P90X, “Ab Ripper X” was the bane of my existence, particularly Fifer Scissors. 1 / 2. 16 reps. rest 30" Bent-knee side plank with arm raise – left. Same thing comes around in every exercise where i have to lay down and do something straight legged. Main Workout (The Exercises in P90X2 Ab Ripper) Here are the 11 P90X2 ab ripper Exercises: Scissor Twist. Fifer Scissors (25 Reps) Hip Rock n Raise (25 Reps) Pulse Ups/ Heels To The Heavens (25 Reps) V-up Roll Ups (25 Reps) Oblique V-ups (25 Reps per side) Leg Climbs (12 per side) Mason Twist (Around 50 Reps) Depending on how far you make it; Best Beachbody Workout For Lower Abs Ab Hammer (Hammer And Chisel) – (10 Minute) Sagi gets you going and burning with this workout. When I was doing P90X, “Ab Ripper X” was the bane of my existence, particularly Fifer Scissors. Superman/Banana X. Leg raises - 25. Do scissor kicks and remember to pause before switching legs. Your legs will mimic the move of a Roll Up/V-Up Combo. Lift both off the ground. Scissor Twist pinterest-pin-it Scissor twist. If you're a P90x user, track this workout and never miss another day -- even when you're traveling! Fifer Scissor Twist. Switch the left and right leg positions and repeat, keeping both legs straight and off the ground the whole time. I don’t know if these are so tough just because it’s the last exercise, or it’s just really tough. TOTAL: Varies based on individual fitness level (How many reps did you complete?) Raise the legs to lift your butt with your toes pointing up. Think Fifer Scissors from Ab Ripper X. In honour of the announcement of P90X3 , I figured I would go back and reminisce a bit about the good ol' cast from the original P90X . The included knee pad is a nice bonus, doesn't quite cut it for me (I use a pillow - anything less and my knees feel shredded), but it might be fine for you. Lie flat on your back with arms by your side and legs straight. Doing 100 sit ups wont transform your abs the way 20 fifer scissors, 20 oblique v-ups, 20 in and outs, 20 seated crunchy frogs, & 20 mason twists will transform your abs. Discover (and save!) The same way you scissor scissors: they move back and forth. The exercise is switching the left and right leg positions; go back and forth with the right leg straight in the air, to the left leg straight in the air. Bring the other leg up to 90 degrees. The ideal position would be a right angle between both legs. Fifer scissors. Lie down with your legs straight and lift both of them off the ground. Lift your right leg at a ninety-degree angle and hover your left leg right above the ground. Switch the left and right leg positions and repeat, keeping both legs straight and off the ground the whole time. Fifer Scissors is one of the exercise moves in the P90x ab routine. Fifer Scissors - lying on your back have one leg just off the floor and the other leg up at a 90 degree angle with both feet flexed ... Ups - Lay completely flat then point both arms up at a 45 degree angle ( arms at a 45 stays constant throughout the exercise ). I cruised right through until I hit “Fifer Scissors”, which causes me muchos problemas. Wednesday 2-13-13(Strength Training & P90X) P90X(Legs & Back) (I use resistance bands and go through it in a circuit fashion. 15 reps. ... Stomach vacuum exercise. Back Fifer Scissors Variations . Fifer scissors, Heels to the Heaven, V-up Roll-ups, Oh my! Do 2 sets of 25 of each of the exercises. Tagged with exercise, muscle building, p90x, weight lifting, weight loss, weightlifting, workout. Step 3: Keeping your knees together, bending at the knees bring your legs back in. SET 1 1 minute jumping jacks 1 minute butt kickers 1 minute steady arm circles (forward and reverse) 1 minute front kicks 1 minute ski jumpers 1 minute rest SET 2 30 seconds: jump squats 30 seconds: plank 30 seconds: mountain climbers 30 seconds: REST 30 seconds: jump lunges 30 seconds: flutter kick squats 30 seconds: Russian twists 30 seconds: REST 30 seconds: hand release push-ups 30 seconds: burpees 30 seconds: fifer scissors … Lift both off the ground. Lift your right leg at a ninety-degree angle and hover your left leg right above the ground. This exercise is called the Fifer Scissors. Stomach vacuum exercise. After you create your account, you'll be able to customize options and access all our 15,000 new posts/day with fewer ads. Then bring that leg down and now move the other one up in a 90 degree angle. Make sure you have adequate knee padding. 00:20. This is a lot like the Fifer scissor exercise from the first Ab Ripper X workout, but with an added upper-body component. Lie on your back with your right leg raised and kept straight, and your left leg hovering above the ground. Reach your left hand to your right leg in a twisting motion. 00:20. For the routine, Tony takes you through 11 different exercises from bycicle-kicks to crunchy frogs and fifer scissors (yes – those are what they’re named). 15 reps. ... Stomach vacuum exercise. Lie on your back with your legs extended, feet flexed. Next lift your right leg as high as you can, keeping it straight. Lie down with your legs straight and lift both of them off the ground. 11. All these exercises need 25 repetitions each and really work wonders on your ab muscles along with your chest, leg and thigh muscles. Test your strength and try to make it all the way through this one without a break! Fifer scissors – lying down, arms by your side, keep your legs extended, right leg off the ground by an inch, left leg pointing to the ceiling. In the exercise, you are suppose to lie on your back with your arms down on at the side of your body. This makes Fifer scissors my most hated move on the whole P90X cavalcade. But again, like boat, I know it’s good for me, so I’ll keep at it. Arms are at your side. It's the ultimate isolation exercise. To begin the move, you will lift one leg slightly off the floor and the other all the way up in a 90 degree angle. Leg Scissors work core muscles, more specifically the abdominal and thigh muscles, including the rectus abdominus, hip flexors (including psoas and iliacus) and the quadraceps to a lesser degree. Assisted crunch. April 9, 2010 in P90X | Tags: ab ripper, Ab Ripper X, Fifer Scissors, half marathon training, P90X, p90x lean, shoulders & arms, Side Tri-Rises | Leave a comment Before Work: Shoulders and Arms – I bought a pair of 10 pound weights and was able to use them mostly for the bicep exercises. Reps vary depending on exercise.• Duration: about 16 minutes. Exercise #9 – Hanging Knee Kick Go back to your pull-up bars and hang with a standard grip. 30 seconds: fifer scissors 30 seconds: REST Repeat two more times thru. Then you start with your right leg extended straight into the air and your left let extended and lifted just an … Next lift your right leg as high as you can, keeping it straight. The exercise entails leaning back on the floor with your back slightly off the ground and your legs in the air doing a scissor kick. 2. How To : Do the Scissors pilates move. This was only the 2 nd time that I did the Back and Biceps exercise and it is turning into on of my favorite. Catch my drift? Fifer scissors. Conclusion This is the same exercise as the Fifer Scissors from Ab Ripper X, but with a twist (literally). Fifer Scissors Twist For Killer Abs Start by lying down with your legs straight out in front of you. If the squat is the king of lower body exercises, then the pushup is the queen of upper body moves.

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