Russian Twist

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Abdominal External Oblique, Rectus Abdominis, Abdominal External Oblique
Secondary Muscles	Erector Spinae
Stabilizer Muscles	Rectus Abdominis, Abdominal External Oblique
Grip Muscles	None

Muscle Group

Muscles

Primary Muscles

Abdominal External Oblique, Rectus Abdominis, Abdominal External Oblique

Secondary Muscles

Erector Spinae

Stabilizer Muscles

Rectus Abdominis, Abdominal External Oblique

Grip Muscles

None

Russian Twist Average Reps

Level
Beg.	< 1	< 1
Nov.	16	11
Int.	45	35
Adv.	83	65
Pro	126	98

Level

Beg.

< 1

Nov.

Int.

Adv.

Pro

126

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Russian Twist Standards (Reps)

By Bodyweight
By Age

男性・体重別(lb)データ [レップ数]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	< 1	22	60	109	165
120	< 1	20	56	102	155
130	< 1	19	53	97	146
140	< 1	18	51	91	138
150	< 1	17	48	87	131
160	< 1	16	46	82	124
170	< 1	15	43	78	118
180	< 1	14	41	75	113
190	< 1	13	39	71	108
200	< 1	12	37	68	103
210	< 1	12	36	66	99
220	< 1	11	34	63	95
230	< 1	10	33	60	92
240	< 1	10	31	58	88
250	< 1	9	30	56	85
260	< 1	9	29	54	82
270	< 1	8	28	52	79
280	< 1	8	26	50	77
290	< 1	7	25	48	74
300	< 1	7	24	47	72
310	< 1	6	23	45	70

Table by Male and Age [Reps]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	9	34	66	103
20	< 1	14	43	80	122
25	< 1	16	45	83	126
30	< 1	16	45	83	126
35	< 1	16	45	83	126
40	< 1	16	45	83	126
45	< 1	13	42	77	118
50	< 1	11	37	71	109
55	< 1	8	32	63	98
60	< 1	6	27	55	87
65	< 1	2	21	47	76
70	< 1	< 1	16	39	65
75	< 1	< 1	11	32	55
80	< 1	< 1	8	25	46
85	< 1	< 1	4	20	38
90	< 1	< 1	1	15	32

女性・体重別(lb)データ [レップ数]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	< 1	14	43	80	122
100	< 1	14	41	76	115
110	< 1	13	39	72	108
120	< 1	13	38	68	102
130	< 1	12	36	65	97
140	< 1	12	34	61	92
150	< 1	11	33	59	88
160	< 1	11	31	56	84
170	< 1	10	30	54	80
180	< 1	10	28	51	77
190	< 1	9	27	49	73
200	< 1	9	26	47	70
210	< 1	9	25	45	68
220	< 1	8	24	44	65
230	< 1	8	23	42	63
240	< 1	7	22	40	61
250	< 1	7	21	39	58
260	< 1	6	20	37	56

Table by Female and Age [Reps]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	6	26	51	79
20	< 1	10	34	62	95
25	< 1	11	35	65	98
30	< 1	11	35	65	98
35	< 1	11	35	65	98
40	< 1	11	35	65	98
45	< 1	10	32	60	91
50	< 1	8	28	54	84
55	< 1	5	24	48	75
60	< 1	2	19	41	66
65	< 1	< 1	14	34	57
70	< 1	< 1	10	28	48
75	< 1	< 1	7	22	40
80	< 1	< 1	3	16	33
85	< 1	< 1	< 1	12	26
90	< 1	< 1	< 1	8	21

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 25-35 Calories
Medium	🔥 35-50 Calories
Hard	🔥 50-70 Calories
Max	🔥 70-90 Calories

Intensity

Calories Burned

Easy

🔥 25-35 Calories

Medium

🔥 35-50 Calories

Hard

🔥 50-70 Calories

Max

🔥 70-90 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Russian Twist Average Reps

Russian Twist Standards (Reps)

男性・体重別(lb)データ [レップ数]

Table by Male and Age [Reps]

女性・体重別(lb)データ [レップ数]

Table by Female and Age [Reps]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	< 1	22	60	109	165
120	< 1	20	56	102	155
130	< 1	19	53	97	146
140	< 1	18	51	91	138
150	< 1	17	48	87	131
160	< 1	16	46	82	124
170	< 1	15	43	78	118
180	< 1	14	41	75	113
190	< 1	13	39	71	108
200	< 1	12	37	68	103
210	< 1	12	36	66	99
220	< 1	11	34	63	95
230	< 1	10	33	60	92
240	< 1	10	31	58	88
250	< 1	9	30	56	85
260	< 1	9	29	54	82
270	< 1	8	28	52	79
280	< 1	8	26	50	77
290	< 1	7	25	48	74
300	< 1	7	24	47	72
310	< 1	6	23	45	70

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	9	34	66	103
20	< 1	14	43	80	122
25	< 1	16	45	83	126
30	< 1	16	45	83	126
35	< 1	16	45	83	126
40	< 1	16	45	83	126
45	< 1	13	42	77	118
50	< 1	11	37	71	109
55	< 1	8	32	63	98
60	< 1	6	27	55	87
65	< 1	2	21	47	76
70	< 1	< 1	16	39	65
75	< 1	< 1	11	32	55
80	< 1	< 1	8	25	46
85	< 1	< 1	4	20	38
90	< 1	< 1	1	15	32

BW	Beg.	Nov.	Int.	Adv.	Pro
90	< 1	14	43	80	122
100	< 1	14	41	76	115
110	< 1	13	39	72	108
120	< 1	13	38	68	102
130	< 1	12	36	65	97
140	< 1	12	34	61	92
150	< 1	11	33	59	88
160	< 1	11	31	56	84
170	< 1	10	30	54	80
180	< 1	10	28	51	77
190	< 1	9	27	49	73
200	< 1	9	26	47	70
210	< 1	9	25	45	68
220	< 1	8	24	44	65
230	< 1	8	23	42	63
240	< 1	7	22	40	61
250	< 1	7	21	39	58
260	< 1	6	20	37	56

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	6	26	51	79
20	< 1	10	34	62	95
25	< 1	11	35	65	98
30	< 1	11	35	65	98
35	< 1	11	35	65	98
40	< 1	11	35	65	98
45	< 1	10	32	60	91
50	< 1	8	28	54	84
55	< 1	5	24	48	75
60	< 1	2	19	41	66
65	< 1	< 1	14	34	57
70	< 1	< 1	10	28	48
75	< 1	< 1	7	22	40
80	< 1	< 1	3	16	33
85	< 1	< 1	< 1	12	26
90	< 1	< 1	< 1	8	21

BW	Beg.	Nov.	Int.	Adv.	Pro
110	< 1	22	60	109	165
120	< 1	20	56	102	155
130	< 1	19	53	97	146
140	< 1	18	51	91	138
150	< 1	17	48	87	131
160	< 1	16	46	82	124
170	< 1	15	43	78	118
180	< 1	14	41	75	113
190	< 1	13	39	71	108
200	< 1	12	37	68	103
210	< 1	12	36	66	99
220	< 1	11	34	63	95
230	< 1	10	33	60	92
240	< 1	10	31	58	88
250	< 1	9	30	56	85
260	< 1	9	29	54	82
270	< 1	8	28	52	79
280	< 1	8	26	50	77
290	< 1	7	25	48	74
300	< 1	7	24	47	72
310	< 1	6	23	45	70

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	9	34	66	103
20	< 1	14	43	80	122
25	< 1	16	45	83	126
30	< 1	16	45	83	126
35	< 1	16	45	83	126
40	< 1	16	45	83	126
45	< 1	13	42	77	118
50	< 1	11	37	71	109
55	< 1	8	32	63	98
60	< 1	6	27	55	87
65	< 1	2	21	47	76
70	< 1	< 1	16	39	65
75	< 1	< 1	11	32	55
80	< 1	< 1	8	25	46
85	< 1	< 1	4	20	38
90	< 1	< 1	1	15	32

BW	Beg.	Nov.	Int.	Adv.	Pro
90	< 1	14	43	80	122
100	< 1	14	41	76	115
110	< 1	13	39	72	108
120	< 1	13	38	68	102
130	< 1	12	36	65	97
140	< 1	12	34	61	92
150	< 1	11	33	59	88
160	< 1	11	31	56	84
170	< 1	10	30	54	80
180	< 1	10	28	51	77
190	< 1	9	27	49	73
200	< 1	9	26	47	70
210	< 1	9	25	45	68
220	< 1	8	24	44	65
230	< 1	8	23	42	63
240	< 1	7	22	40	61
250	< 1	7	21	39	58
260	< 1	6	20	37	56

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	6	26	51	79
20	< 1	10	34	62	95
25	< 1	11	35	65	98
30	< 1	11	35	65	98
35	< 1	11	35	65	98
40	< 1	11	35	65	98
45	< 1	10	32	60	91
50	< 1	8	28	54	84
55	< 1	5	24	48	75
60	< 1	2	19	41	66
65	< 1	< 1	14	34	57
70	< 1	< 1	10	28	48
75	< 1	< 1	7	22	40
80	< 1	< 1	3	16	33
85	< 1	< 1	< 1	12	26
90	< 1	< 1	< 1	8	21

BW	Beg.	Nov.	Int.	Adv.	Pro
110	< 1	22	60	109	165
120	< 1	20	56	102	155
130	< 1	19	53	97	146
140	< 1	18	51	91	138
150	< 1	17	48	87	131
160	< 1	16	46	82	124
170	< 1	15	43	78	118
180	< 1	14	41	75	113
190	< 1	13	39	71	108
200	< 1	12	37	68	103
210	< 1	12	36	66	99
220	< 1	11	34	63	95
230	< 1	10	33	60	92
240	< 1	10	31	58	88
250	< 1	9	30	56	85
260	< 1	9	29	54	82
270	< 1	8	28	52	79
280	< 1	8	26	50	77
290	< 1	7	25	48	74
300	< 1	7	24	47	72
310	< 1	6	23	45	70

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	9	34	66	103
20	< 1	14	43	80	122
25	< 1	16	45	83	126
30	< 1	16	45	83	126
35	< 1	16	45	83	126
40	< 1	16	45	83	126
45	< 1	13	42	77	118
50	< 1	11	37	71	109
55	< 1	8	32	63	98
60	< 1	6	27	55	87
65	< 1	2	21	47	76
70	< 1	< 1	16	39	65
75	< 1	< 1	11	32	55
80	< 1	< 1	8	25	46
85	< 1	< 1	4	20	38
90	< 1	< 1	1	15	32

BW	Beg.	Nov.	Int.	Adv.	Pro
90	< 1	14	43	80	122
100	< 1	14	41	76	115
110	< 1	13	39	72	108
120	< 1	13	38	68	102
130	< 1	12	36	65	97
140	< 1	12	34	61	92
150	< 1	11	33	59	88
160	< 1	11	31	56	84
170	< 1	10	30	54	80
180	< 1	10	28	51	77
190	< 1	9	27	49	73
200	< 1	9	26	47	70
210	< 1	9	25	45	68
220	< 1	8	24	44	65
230	< 1	8	23	42	63
240	< 1	7	22	40	61
250	< 1	7	21	39	58
260	< 1	6	20	37	56

Age	Beg.	Nov.	Int.	Adv.	Pro
15	< 1	6	26	51	79
20	< 1	10	34	62	95
25	< 1	11	35	65	98
30	< 1	11	35	65	98
35	< 1	11	35	65	98
40	< 1	11	35	65	98
45	< 1	10	32	60	91
50	< 1	8	28	54	84
55	< 1	5	24	48	75
60	< 1	2	19	41	66
65	< 1	< 1	14	34	57
70	< 1	< 1	10	28	48
75	< 1	< 1	7	22	40
80	< 1	< 1	3	16	33
85	< 1	< 1	< 1	12	26
90	< 1	< 1	< 1	8	21