Best Home Ab Workout (NO EQUIPMENT – ANY LEVEL!)

What's up, guys? Jeff Cavaliere, ATHLEANXCOM

I'm making this video for you tonight, an Ab workout, on New Year's Eve Now this is the time we all know that a lot of people look towards ways to change their bodies because we know that maybe the last time they thought about it was last New Year's Eve So I have to come up with, as a good coach, a way to make you guys want to do the workout even if maybe you're noncommittal at this point You're one of those guys who has waited for so long and you're trying to change that At the same time, I've got to have the guys that I know have been following my channel for a long time who want their ass kicked

So I've got to have the same workout challenge even the most advanced and allow those that are just starting out to find that motivation to do something And the last thing I have to do to make sure that there are no excuses is I'm going to make this a bodyweight workout, a complete bodyweight, no equipment, no hanging bars, nothing You can literally try this ab workout as soon as you finish watching this video Or if you want, you can do it along with me, alright So, we're going to use the Xtinction technique

With Xtinction, we're able to set the bar and then allow others to keep pushing if they have the ability to, or to just try it out if you're just starting out I'll explain it all as we go, but right now the most important thing is getting this workout started Ok So as we start off the workout, the first thing you're going to want to notice is here at ATHLEANX, if you haven't followed for that long, we follow very specific sequence in the type of movements we use with our ab training Why? Because we want to use the strength of our abs when we have it the most to achieve the harder exercises

And those are going to be the Bottom Up Rotations and the Lower Ab Movements as compared to those when we're moving Top Down So, right off the bat we have our Two Down One Ups for 45 seconds Now what is Xtinction all about? As I do this, Xtinction is setting the bar in this case you have to do this exercise for 45 seconds If you can't do it for 45 seconds, great Then you become Xtinct in that exercise, and you move on to the next one

You do it as long as you can So, for a true beginner, this workout might only take about 5 or 6 minutes But if you are more advanced, you do this exercise for the full 45 seconds If you make it all the way through the goal for the exercise, then you rest 10 seconds and 10 seconds only And from that point, you then try to go after another round of it

Can you get through another 45 seconds? And if you can, great You rest 10 seconds and you go through another round At some point, you're not going to be able to do that The rest is going to catch up The lack of rest is going to catch up, and you're going to become Xtinct in that one movement

The next thing you do is you move on to the next Here we've got the Bottom Up Rotation So, here we have to get some rotation with a favortism of the bottom moving towards the top And that is our Figure 8's The Figure 8's is a great exercise again for incorporating both lower abs and obliques into the same move

We're going to continue this for 60 seconds The Xtinction on this is 60 seconds Moving on Midrange The 21 Crunch

Ok, midrange, we're moving both the top and the bottom together at the same time No better way than with this exercise Xtinction number here You've got 12 reps to do, and you have a 12 rep Xtinction So, you've got to do 12 reps every single time and that includes right, left and center, that's one rep

Make it all the way through 12 reps You rest your 10 seconds Try to go for another 12 Keep it going until you can't do anymore Now, guess what? You're in a nice little 30 second rest

Great Now, get going again because we have a whole other half of this workout We've got to move on to the obliques directly Here we've got Scissor V Ups for 45 seconds Ok

We're going to go through again trying to get through all 45 seconds If you're a beginner and you make it through 20, guess what? You've got 20 great seconds of an ab exercise that you weren't going to do 5 minutes ago That's what we're talking about, progression So, you do that and your Xtinction number here is 45 seconds if you have the ability to do multiple sets Next down, Top Down

Straight top down Moving the top towards the bottoms Our Hip Touch Plank is actually an exercise that nobody has seen before because I made it for this video Our Hip Touch Plank is going to incorporate both a move and a plank upwards so we're contracting from the top down and a little bit of antirotation because we're trying not to rotate the trunk too much as we reach for that back hip It puts a little extra strength on your abs because you have a 3 point Plank going on

15 to each side for each set If you can, Xtinction again at 15 each Finally, we wrap it all up with our Top Down Rotation, The Russian V Tuck Twist, 16 reps to each side with an Xtinction at I had to do it do you, 8 reps So you might do multiple sets of this

Remember, you're only getting a maximum of 10 seconds between your completed sets before you have to go at it again So you will reach Xtinction at some point, and that's the name of the game So, there you go guys There's your whole ab workout with nothing but your own bodyweight and it's a starting point for some, and it's a way to kick your ass again, like I said at the beginning, if you are advanced The key is, it's something anybody can do And that's what we have to start doing

And whether or not it's January 1st or whatever day, I don't care what day you watch this, you've always got to get started if you haven't already And you always have to start challenging yourself if you're not challenging yourself enough Guys, this is Washboard Wednesdays Back 4 years, 5 years ago, we kicked it all off here on this channel And a lot of you guys have helped grow this to the point where we are

Well, I'm giving back now You've asked for it You wanted it back again Every single Wednesday we'll cover a new concept whether it be a new ab exercise, a complete ab workout for you to follow like this one, a tweet on a certain ab exercise, or even nutrition tips on how to get them, I'm going to cover if here for you And as you can see guys, 'Practice what you preach

' This was me 5 years ago doing these same videos that you're watching now I use the same workouts that I'm telling you guys to follow, and I've improved along the way as well So, let's start doing it all together guys If you haven't already, head to ATHLEANXCOM and grab the 90-Day Training Program, ATHLEANX, and start putting into practice what it's like to actually start training like an athlete and you should see the same results as well

I'll see you guys back here in just a few days In the meantime, if you found this helpful, if you're glad Washboard Wednesdays is back, leave your thumb's up and a comment below See you guys Happy New Year!

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