top of page

Exercise of the Week: Sprinter Sit-up (video included)

Welcome to the exercise of the week! Whether you're looking to get functionally stronger, or you just want to look ripped like a fighter, these exercises will get it done.

Every week I will be adding a new exercise. Use them as either a stand alone workout by doing multiple sets, or as part of your warm up or cool down.

This weeks "Exercise of the Week" is the Sprinter Sit-up. This is an excellent abdominal exercise that strengthens your entire core (the lumbo-pelvic-hip complex).

Start with one set of 10 repetitions, and build up to 3-5 sets of 10-12 reps. This works great as a warm up or cool down exercise for your regular workout, or your “ab” day routine.

How to perform:
  1. Lay down flat on your back, with your forearms extended vertically in the air (your triceps stay on the mat).

  2. Crunch up explosively so your upper back and legs come off the ground, and bring your opposite elbow and knee to touch (or as close as possible). You will need to exhale in order to crunch up effectively.

  3. You should resemble a sprinter, but with your backside on the mat.

  4. Return back to the mat, and repeat on the other side (i.e. if your right elbow and left knee touched in the first rep, your left knee and right elbow should touch in the second rep).

  5. Continue alternating your crunches with the right arm, left leg, then left arm right leg for repetitions.

  6. For abdominal strengthening, hold yourself up in the sprinter crunch from one to three seconds. For a cardio workout, perform the crunches as fast as possible.

  7. Advanced exercisers: Make it harder by keeping your shoulders, upper back, and legs off the ground during all the repetitions.

Below is a video of how to perform the exercise.

Have fun and let me know if you have any questions!

Can you help me? Would you leave a review for my book on Amazon? This will help me to continue providing free training for you.

Thanks so much!

Want to get in the best shape of your life? Check out our fitness training programs here

For more workouts to improve your performance for fitness and self-defense, get my book, The Short Fight, on Amazon at

You will also get free access to all my exercise and self-defense instructional videos by signing up at

Until next time, Stay Safe!


Lawrence Castanon,

Author, The Short Fight

Sprinter Sit-ups

73 views0 comments

Recent Posts

See All


bottom of page