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Ab Ripper X
A high-intensity core workout designed to sculpt your abs and build serious abdominal endurance. Just 15 minutes of relentless core training.
- program length
- 12 weeks
- program length
- sessions per week
- 3×
- sessions per week
- exercises
- 11
- exercises
- average session
- 15 min
- average session
About this program
Ab Ripper X is a signature core-focused routine from the P90X program, known for its intense, fast-paced series of 11 abdominal exercises performed back-to-back. This workout emphasizes endurance and control, targeting all areas of the abdominal region including the upper abs, lower abs, obliques, and deep core stabilizers. With 25 reps per exercise and no rest in between, it challenges even seasoned athletes.
Ideal for those looking to add a potent core session to their existing routine, Ab Ripper X complements broader strength or cardio programs by enhancing core strength, balance, and definition. There’s no real progression built in — it’s the same brutal challenge each time, meant to be mastered over time with consistency and grit.
Program structure
Every week, session, exercise and set, exactly as Titan runs it.
1Week 13 sessions
Session 1
11 exercises
In and Outs25 reps
Bicycle Crunch2 × 25
Crunchy Frog25 reps
Cross Leg Sit Up25 reps
Fifer Scissors / Ab Scissors25 reps
Hip Rock and Raise25 reps
Pulse Up25 reps
V Up Roll Up25 reps
Oblique V Up2 × 25
Leg Climb2 × 12
Mason Twist2 × 25
Session 2
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
Session 3
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
2Week 23 sessions
Session 1
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
Session 2
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
Session 3
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
3Week 33 sessions
Session 1
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
Session 2
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
Session 3
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
4Week 43 sessions
Session 1
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
Session 2
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
Session 3
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
5Week 53 sessions
Session 1
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
Session 2
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
Session 3
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
6Week 63 sessions
Session 1
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
Session 2
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
Session 3
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
7Week 73 sessions
Session 1
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
Session 2
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
Session 3
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
8Week 83 sessions
Session 1
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
Session 2
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
Session 3
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
9Week 93 sessions
Session 1
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
Session 2
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
Session 3
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
10Week 103 sessions
Session 1
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
Session 2
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
Session 3
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
11Week 113 sessions
Session 1
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
Session 2
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
Session 3
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
12Week 123 sessions
Session 1
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
Session 2
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
Session 3
11 exercises- In and Outs25 reps
- Bicycle Crunch2 × 25
- Crunchy Frog25 reps
- Cross Leg Sit Up25 reps
- Fifer Scissors / Ab Scissors25 reps
- Hip Rock and Raise25 reps
- Pulse Up25 reps
- V Up Roll Up25 reps
- Oblique V Up2 × 25
- Leg Climb2 × 12
- Mason Twist2 × 25
Run Ab Ripper X with Titan
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