Fast And Furious

For the last five off-seasons, star running back Edgerrin James, as well as dozens of other Miami alums now in the NFL, has adhered to a core-centric workout designed by Andreu Swasey, the Hurricanes' strength coach. James's five-day-a-week regimen starts the day after his season ends and continues until the day before the next season begins. James, 28, may miss an occasional weight room session, but he's faithful to the most intense part of the workout: a 17-exercise, 250-rep abdominal sequence that must be done within seven minutes and requires little more than a floor, a table and a lot of determination. James, who has struggled in his first year as a Cardinal, credits the routine with helping him make four Pro Bowls as a Colt. Here's a sampling of his abs routine. For the full regimen go to SI.com/players.