The Ab Ripper X routine is the six pack workout including with the P90x program. First off before we start the review you need to understand that Ab Ripper X is not just a 5 minute abs type of program that consists of a few crunches and side bends. Most people are not able to complete the entire workout the first time they attempt it, keep that in mind.
The Ab Ripper X Workout Routine
The program consists of 11 different ab excercise movements, with 25 repsexecuted for each of the six pack excercises. This is a total of 275 reps ranging from simple crunches and situps to more complex and compound movements explained in the complete workout guide below.
NOTE: While doing the Ab Ripper X routine to build a six pack you need to make sure you do each rep under control and concentrate on flexing your abs during the reps.
1. In and Out Abs: While seated you need to extend your legs straight out in front of your body and then return to a V position.
2. Bicycle Abs: While balancing in seated V position touch your opposite elbow to the opposite knee like riding a bicycle. One rep consists of both the left elbow and right elbow both executing a bicycle abs crunch.
3. Seated Frog Crunch: An advanced In and Out abs crunch however when you pull the legs to your body you need to hug your legs using your arms and concentrate on flexing your abs.
4. Sit-ups Cross Leg and Wide Leg: You have two options with this excercise. You can lie flat on your back with either your legs crossed or spread wide apart. While lying down you use one arm to support the back of your head while the other hand raises up vertically and then you touch your opposite foot and return to the lying position then repeat.
5. Fifer Scissors: While lying down you need to lift one leg vertically and the other leg is slightly of the ground, making close to a 90 degree angle with your legs. One leg you lift to the ceiling as straight as you can and the other leg is lifted just slightly off the ground. Every 3-4 seconds change which leg is vertical and which is horizontal. Do this for 25 reps.
6. Hip Rock and Raise: While lying with your knees up and feet touching raise your legs vertically and press your hips towards the sky.
7. Ab Pulse Ups: While lying with legs vertical towards the sky you need to extend your feet as high as possible while maintaining locked, straight legs.
8. V-Ups: While lying down place your arms in front of your body and reach for your feet and then repeat this motion as your return to the starting position.
9. Oblique Abs Crunch: While lying on your left side your right hand is placed behind your head and your other arm is placed right next to you. Then you raise your upper body and legs at the same time while attempting to have your elbow touch your upper leg area. This is done on both sides for 25 reps each.
10. Leg Climbs: While lying on your back raise one leg vertically and then use your abs to pull your body up grab your foot using your hands. Switch legs every rep. The
11. Mason Twist: While balancing on your rear raise both your legs and upper body. Then grasp your hands together and move your upper body and lower body in opposite directions (twist) and attempt to touch the ground during the twists. Almost like medicine ball twists without the medicine ball. This exercise is done at the fastest speed you can manage without losing form.
The Ab Ripper X Review
After doing the Ab Ripper X routine for the first time you are going to realize this isn’t for the faint of heart. My first time attempting the program i think i had to take around 10 various breaks throughout the workout to maintain my form and still finish.
Despite this the program does a great job of getting your six pack abs a deep burn. This is great for someone who has low body fat levels and a decent amount of ab muscle mass to begin with. The high reps and intense cardio ( yes you will get a decent cardio workout from doing ab ripper x) are great for hardening your abs and really getting that ripped six pack.
Especially important is the fact that the Ab Ripper X program hits your muscles from every angle. You target not only your upper abs like many programs but also the lower abdominals and obliques.
Another thing i feel like is important to mention is that the program really tears down your muscles (which is a good thing as you break down the muscle it’s built back bigger and stronger.) So to compensate for this you need to be sure to give your body enough time to rest, recover, and rebuild so as to not overtrain your muscles. If overtrained your abs will actually do the opposite of grow and tone, so be sure to give yourself at least a day or two of rest between Ab Ripper X workouts.
However as you know a six pack isn’t made by doing 400 situps a night. The common saying six pack abs are made in the kitchen is one of the truest statements you’ll ever hear. You could have six pack abs that Arnold Schwarzenegger was jealous of but had a layer of fat covering them it would look like you just had a fat belly.
That’s one of the better things about the Ab Ripper X program and P90X is that the entire system comes with a diet program. It isn’t a be all, end all nutrition program but it gives you the basics necessary to make better choices and help you reach your six pack abs goals.
The only real negative i see with the ab workout is for someone who is starting it without a decent base already in place. The workout program is built more for toning and getting ripped as opposed to building the six pack in the first place. That’s not to say this program can’t be the base of building your toned mid-section but the high rep range isn’t optimal for building the mass necessary to achieve those “abercrombie abs.”
So overall i’de rate the Ab Ripper X Workout Routine a 7/10 when it comes to a six pack workout. It does a great job for someone who is intermediate or advanced but may not be the optimal program for someone who is just starting out.
You can get the entire P90x Workout Program including Ab Ripper X from their official Website Here.