Crunches

Challenge Details:

• Level 1: 25 reps / 5 points
• Level 2: 50 reps / +10 points (15 total)
• Level 3: 75 reps / +15 points (30 total)
• Level 4: 100 reps / +20 points (50 total max)

Warning

Avoid if you experience neck or lower-back pain. Stop immediately if discomfort increases.

Breaks

• Non-stop Challenge: There are no breaks in this challenge

Notes:

• Form Rule: All reps must be completed with correct form for points to count.
• Supervision Required: Must be completed at the EWC under an Exercise Specialist for safety and verification.

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How to Complete the Challenge:

• Lie on your back with knees bent and feet flat.
• Place your hands lightly by your temple (do not pull your neck).
• Lift your shoulders off the floor using your core.
• Lower back down with control and repeat.

How to Train for This Challenge:

If the challenge is too difficult right now, you can train for it using the easier alternatives below. Remember: to earn points, you must complete the actual Challenge version, not the below practice variations.

• Easier: Ball Crunches

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To earn points, you must complete the “Challenge” version correctly, not the practice versions.

Practice your chosen variation 1–2 times per week, allowing 1–2 days of rest between sessions.

When you can perform strong, high-rep sets in your current variation, progress to the next harder version.

Ball Crunches:

• Warning: Avoid if you have lower-back or balance issues.
• Sit on the stability ball and walk your feet forward until your lower back is supported.
• Place your hands lightly in front of your ears.
• Curl your upper body upward, engaging your abs.
• Lower slowly back onto the ball and repeat.