How to have
6packs
Get a “6 Pack” in 22 Days! (HOME AB WORKOUT)
Sharing buttons:
what's up guys jeff cavaliere
athleanx.com so 22 days for a six-pack
well okay let's let's be clear here if
you look like this right now then 22
days is not going to deliver your
six-pack well hold on I got some
encouraging news for you too the idea is
that I showed you before in previous
video that you can actually get a
six-pack to show at much higher body fat
levels than maybe you thought like even
in the mid teens you could actually see
not necessarily a real sharp six-pack
which you can see them so that's the
first part the second thing though is we
we know that if you follow a good
nutrition plan that you can carve away
your abs more and more because you lose
some of the overlying body fat so the
guy that was up in that range he does
have hope if he can kind of get that
nutrition part but it does tend to be a
little difficult I get it but what we
need to do is we need to change habits
and right now we find ourselves in a
situation where changing our habits is
something we're being forced to do
because the world around us is forcing
us to change our habits so we have to do
is take advantage of that and we know
that 22 days is a period that allows us
to actually implement changes to habits
if we could do something for 22 days we
can actually see changes so even if
you're starting out at kind of a higher
level than expected here open the 30%
range if you do what I'm showing you
here you're gonna start to adopt a new
way of eating hopefully paired up with
your ability to stick to this for 22
days which will get you on the right
track and change your life so what are
we doing we're doing an ab workout that
we can all do everybody can do it
because it's just six exercises it's
gonna be done right here on the floor
with nothing else and I'm scaling it for
every single level and the way we do
that is with a technique we use in a
previous video called extinction
training and what extinction training
does is it takes an ab exercise let's
say the first one you're gonna see here
is called the W raise for our lower abs
the rep goal here is just five if you
could do five rest 10 seconds and you do
it again you rest 10 seconds and you do
it again you rest 10 seconds you do it
again it ultimately even the most
advanced is not going to be able to
recover in those 10 seconds and they're
not gonna be able to get all five so at
that point you become extinct you move
on to the next exercise so every
exercise has either a rep or a time
you have to perform it for and when you
can't do it then you move on so we can
see that even the beginners might just
kind of get knocked out in the very
first round or second around but that's
okay because there's room for
improvement so that being said let's
start going through the actual workout
and you can see the W rays here is kind
of three parts we're kind of letting our
legs start from low towards the ground
down just halfway back up to the top try
to clear your hips off the ground come
back down go back to the outer leg of
the W again and then you come all the
way back down again and then you come
back up and reverse the W so you can see
with my arms here I'm going all the way
up with the legs down just half way back
up lift the pelvis down up here and then
all the way down to the ground and
repeat until you can't get all five as
soon as you can't you move to the next
exercise the next one here is the Black
Widow nice slides and this is something
we talked about working bottom up
rotation and you can see as I cross my
knee over and drive it into that
opposite elbow I'm getting that rotation
and of course I have to lift that knee
and slide it up the forearm which
creates more of that posterior pelvic
tilt more of that ab engagement this is
done for 45 seconds so if you get
through all 45 seconds you then rest ten
seconds you can go again you can see
it's gonna be difficult for even the
most advanced to do a whole hell of a
lot of sets here at 45 seconds apiece
with just a 10-second rest so you are
gonna get caught up at some point even
if you're really advanced in your ab
training we move on to the next exercise
it's called the butterfly sit up the
arms actually provide you with a little
bit of momentum to help to get you off
the ground but at the same time we kind
of open up a little bit of extra benefit
from the back side muscles of our upper
back can never go wrong with that but
the fact is we do this for 10 butterfly
situps to get to our extinction number
when we can't do 10 anymore then we move
on the next exercise is the seated
corkscrew because now we want to take it
we want to work not just the rectus
abdominus but the obliques and we talk
all the time about how the obliques work
to sort of taper in and visually taper
in the midsection so we could do that
with a seated corkscrew you simply put
your hands back behind your body you
drive your knees in and across really
trying to contract the obliques this is
another one of those timed exercises
where we see if we can last for the
entire 45 seconds and if we can we earn
that ten-second rest and we repeat
as many times we could possibly do that
again beginners might find that they
can't even get through the first 45
seconds but that's okay because it gives
you a place to start and to improve upon
and you're gonna be able to expand and
this workout can grow with you for as
long as you want it to but again 22 days
here is the goal 22 days in a row we
move on to the last two exercises the
first of which is the levitation crunch
and I love this one for what we call a
top-down movements where we're just
trying to move the upper torso without
moving the lower torso we know that
that's easier to do because the way the
legs is not one of those factors that we
have to really accommodate for and what
we do is we're just trying to clear the
shoulders off of the ground you simply
lift yourself up and try to clear them
off the ground and what you do is you
try to hold and pause at the top that's
where the levitation part comes in for
like a one or two count we really try to
make the upper abs work and hold that
contraction 10 good quality contractions
and then finally the workout wraps up
with the sit-up elbow thrust this is our
top down rotation move here we're trying
to just do five to each side you can see
it's a little bit more explosive too but
I come and I sit up and I Drive across
my body and I come back to Center and I
lower myself down come up and drive
across the body Center and down five
repetitions to each side again the goal
being get all five rest ten seconds and
try to get five and five again rush 10
seconds to try to get five and five
again again at this point this exercise
might not have been so difficult in the
beginning but because you're doing it in
the fatigue State it's going to catch up
to you and you may not be able to do all
that many rounds of five and five and
five and five this exercise here getting
caps off this workout but guys remember
it's the consistency of doing this
workout just make the commitment do it
with me you know it's not that difficult
guys again you could start low and
finish high you just got to make sure
you're doing it twenty-two days is all
I'm looking for and even if you're at
that high level of body fat you develop
that habit that will set you up for a
lifetime and hopefully a whole new
lifestyle and maybe this whole situation
that we've been thrown in right now is
an opportunity here that we can embrace
it gets us on the right track so if
you're looking for a program guys where
we actually take advantage of those
habits that you've already ingrained and
take it to the whole log level that's
what all of our programs do it over
XCOM you can find them there in the
meantime if you found the video helpful
if you're gonna do it pass around of
somebody else take the challenge
together you can leave your comments and
thumbs up below and if you haven't
already done so guys click subscribe and
turn notifications so you never miss the
new video I'm gonna put one out alright
guys see you soon
you
![HOW TO GET 6 PACK ABS [THE REAL TRUTH!]](https://img.youtube.com/vi/aiepdlM3Mww/mqdefault.jpg)
