Dun... dun ta dun...dun dun dun dun...dun! Here comes the hardest thing since the 300 workout, and I'm not talking about massive rocks or bamboo. It's the DiSanto Spartacus Ab Challenge. It's coming for you...can you handle it?
The DiSanto Spartacus Ab Challenge is something I've been developing for about a month or so and finally it's ready for the world to embrace. It's designed to be intense, grueling, painful, and most of all REALLY FREAKING HARD! This challenge is only for the ab-adept...people with abs capable of eating small animals...and those who believe their abs are beastly enough to make it onto the list of the elite. It WILL dominate the weak. So far I'm the only one on it...it's lonely over here. Come join me, but proceed with caution.
I'm going to dedicate a tab on the title bar to those who've completed the challenge. Be honest, but if you're able to complete it shoot a message my way about your experience and I'll add you to the list. If you wanna be really cool, take a video of yourself in action. If you're able to beat it and actually send me a video proving it, I'll even write up a quick post praising your super-human abdominals.
The Rules: There aren't many.
- Rest 30 seconds maximum between each set
- You MUST complete the exercises in the correct order.
- You MUST complete every required rep, set, and second for each exercise.
- You MUST use perfect, deliberate form.
- You MUST use the required amount of weight for the exercises that require weights.
| Exercise | Sets | Reps/Time |
| Hanging leg raises (Ab straps or captains chair) | 2 | 12 |
| Weighted decline sit-ups (weight plate on chest, 10 lb guys/5 lb girls) | 1 | 20 |
| Bicycle crunches | 1 | 45 seconds |
| Weighted windshield wipers (barbell or dumbells, 90 lbs total guys/40 lbs total girls) | 1 | 15 |
| Renegade rows (25 lb dumbbells guys/10 lb dumbbells girls) | 1 | 30 |
| Split-leg toe touches | 1 | 15 per toe |
| One arm planks | 1 per arm | 30 seconds |
| Side scissor planks | 1 per side | 25 seconds |
| Sprinters | 1 | 15 seconds |
Hanging Leg Raises: Keep your legs straight, do not bend your knees very much. Legs must come up at least parallel to the floor (you don't need to go higher). The girl in the YouTube video below uses a pull up bar. Feel free to do it the same way, otherwise you can use ab straps or a captain's chair.
Weighted Decline Sit-Ups: Hold a weight plate or dumbbell on your chest. Ascend and descend slowly and under control, squeeze your abs at the top.
Bicycle Crunches: Touch your elbows to your knees. Feel free to go faster than the girl in the video, but make sure you're getting those touches in.
Weighted Windshield Wipers: Perform this correctly by using form that's a combination of video 1 and 2.
1. Perform the motion like the guy in video 1, except I want you touching your feet to the floor on both sides and adding a leg lift in the middle. Go all the way left and touch > go all the way right and touch > do a leg lift from the middle. That's 1 rep.
2. Watch the guy in video 2. Hold a barbell or 2 dumbbells in your hand while you perform the motion in step 1.
Renegade Rows: Tighten your core, bring your triceps up to the side of your torso.
Split-Leg Toe Touches: Touch your toes during every rep. Try not to throw yourself forward and use too much momentum.
One Arm Plank: I couldn't find an exact video but the one below is close enough. Raise one arm and hold it up for the duration (don't briefly raise it off the floor like he does). Keep your back perfectly straight.
Side Scissor Plank: Same form as the guy in the video, except I want you to hold your leg at the top of the movement (don't move it up and down). You should look like an open pair of scissors. Keep your top leg as far up as possible, at least higher than your torso.
Sprinters: Get your chest all the way up, elbows should go past the knee.
That's everything. Best of luck, you'll need it. If you try it and can't even come close to finishing it don't be discouraged. Make it a goal to build up strength so that you can eventually complete it. More than anything this is a kick-ass ab workout that really works every part of your abs from a variety of angles. Keep at it and you'll eventually get it done.
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