Code of Abs Plus opens on the floor with nothing but your own body. Five crunch variations at 10 reps each - high crunches, cross crunches, circle crunches, sitting twists and heel taps - run as a circuit for 3, 4 or 5 sets depending on the level you choose, with two minutes of rest between sets. Level I is three sets, Level II four, Level III five. The exercises stay identical at every level; only the number of rounds moves.
Starting here is deliberate. Tomorrow the program hands you a pull-up bar and the demands change completely, so today is about establishing what your midsection can do unassisted. High crunches keep the legs pointed at the ceiling so the abs lift the shoulders without borrowing anything from the hips. Cross crunches send an elbow toward the opposite knee and hand the work to the obliques. Circle crunches sweep the torso around in an arc rather than straight up. Sitting twists load rotation from a position that is already braced, and heel taps finish low with short side-to-side reaches close to the floor.
Keep the legs vertical and motionless in high crunches; any swing is the hips volunteering help nobody asked for. In cross crunches, rotate the shoulder toward the knee and leave the neck out of it - the hand behind the head is there for support, not for pulling. Circle crunches should trace one continuous loop with no pause at the top. In sitting twists, sit back far enough that the abs stay loaded between reps, and in heel taps keep the shoulders lifted for all ten.
Day one asks a simple question - how much can you do with just a floor? Note the answer.
Make it Harder: Hold the top of every circle crunch for two counts before completing the sweep.
Make it Easier: Do high crunches with the knees bent at 90 degrees and take heel taps to 6 reps.
