slyc_willie
Captain Crash
- Joined
- Sep 4, 2006
- Posts
- 17,732
My sous chef, Sonia, is one of the coolest women I know. We're also very close friends. We often joke that if she wasn't a lesbian, she and I would make the perfect couple. 
She's also one of the toughest women I've ever known. A real fitness buff and black belt in a few martial arts. So, with Chicago coming up, I asked her what sort of exercises would be good for toning up my middle.
"The 100," she said.
It goes like this:
The 100 consists of 100 crunches, in sets of ten. Each time you do a crunch, expel a breath. You do all the exercises back to back with no pauses.
1. Lay on your back, legs straight, toes pointed down. 10 crunches.
2. Stil flat on your back, cross the right leg over the left, foot flat on the floor. 10 crunches.
3. Now cross your left leg over the right. 10 crunches.
4. Lift your legs and bent them so that they form a ninety-degree angle, lower legs parallel to the floor. 10 crunches.
5. Keeping shoulders flat, press legs together and lay them to one side. 10 crunches.
6. Lay your legs to the other side. 10 crunches.
7. Bicycle time. Ten crunches, pulling your legs back one at a time, touching the opposite knee to the opposite elbow.
8. Hold your legs up straight, so that they are perpendicular to the floor with toes pointed toward the ceiling. 10 crunches.
9. Okay, not crunches, but close. 10 scissor kicks. Heels never touch the floor, but get them close.
10. Finally, roll onto your stomach, and keep legs flat to the floor as you push your torso up to arm's length. Hold for ten seconds, then roll forward so that your legs are lifted behind yo and your shoudlers are off the floor. Hold for ten seconds.
Always stretch first
Sonia swears this works, and she does it every day. The woman has a six-pack Schwarzenegger in his prime would envy.
I've been doing this every day for a week now. I can already feel and see a difference.
She's also one of the toughest women I've ever known. A real fitness buff and black belt in a few martial arts. So, with Chicago coming up, I asked her what sort of exercises would be good for toning up my middle.
"The 100," she said.
It goes like this:
The 100 consists of 100 crunches, in sets of ten. Each time you do a crunch, expel a breath. You do all the exercises back to back with no pauses.
1. Lay on your back, legs straight, toes pointed down. 10 crunches.
2. Stil flat on your back, cross the right leg over the left, foot flat on the floor. 10 crunches.
3. Now cross your left leg over the right. 10 crunches.
4. Lift your legs and bent them so that they form a ninety-degree angle, lower legs parallel to the floor. 10 crunches.
5. Keeping shoulders flat, press legs together and lay them to one side. 10 crunches.
6. Lay your legs to the other side. 10 crunches.
7. Bicycle time. Ten crunches, pulling your legs back one at a time, touching the opposite knee to the opposite elbow.
8. Hold your legs up straight, so that they are perpendicular to the floor with toes pointed toward the ceiling. 10 crunches.
9. Okay, not crunches, but close. 10 scissor kicks. Heels never touch the floor, but get them close.
10. Finally, roll onto your stomach, and keep legs flat to the floor as you push your torso up to arm's length. Hold for ten seconds, then roll forward so that your legs are lifted behind yo and your shoudlers are off the floor. Hold for ten seconds.
Always stretch first
Sonia swears this works, and she does it every day. The woman has a six-pack Schwarzenegger in his prime would envy.
I've been doing this every day for a week now. I can already feel and see a difference.
