If you are looking for an intense ab workout that will take you just 7 minutes to do, I put together a workout that you can follow along with in real time - ua-cam.com/video/DHD1-2P94DI/v-deo.html
Beginner 4:40 iso reverse crunch 5:55 seated ab circle 7:00 recliner elbow knee tuck 8:05 opposite side elbow to knee 9:22 oak tree stepout 10:38 banded pulldown 12:45 plank pushaway 13:46 overview Advanced 5:05 hanging x ray 6:10 hanging leg spiral 7:20 tornado chop 8:39 scissor v up 9:55 spedghammer swing 10:38 banded pulldowns 13:26 plank punchout 13:55 overview
I am a doctor and whatever jeff says is always true and never contradicts with my scientific knowledge of human anatomy and physiology. He has reached pinnacles of success in fitness. Hats off to this legend. He applies his knowledge very efficiently
OMG at last an abs programme with someone who actually knows what they're talking about. As a fellow Physical Therapist (in the UK) watching and following this guy is like a breath of fresh air!!
But how many times would you do this workout in a session? Is it "do each of these for 30-60s and then go home"? Or "do these exercises with 3 sets of 30-60s each"
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck! giveaway.athleanx.com/ytg/perfect-ab-workout If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
@@jimmywu1011 or u can stop being a puss puss and do 12 sets of 12. Best of both worlds. Max weight plus a plate. 10 second hold at the contraction point on each rep.
I’ve been doing so many exercises wrong for so many years, no wonder I’m falling apart. This video is the just the beginning of my new plan to start doing things the right way. Thank you, Jeff, you have given my 51 year old body a second chance!!
Combined a few exercises from here with a few variations of my own and it turned into a 40min killer core workout, targeting every muscle included. Quick tip: If you find the plank punchouts to be difficult or you're limited on space, you can do them standing in a boxing position and leveling the elastic band at shoulder level. Basically do controlled punches (straight jabs) in an orthodox stance and a southpaw stance as well. Make sure to push your shoulders/scapula back when retracting and focusing on moving the scapula forward when punching. The angle may vary but not too much, you can experiment with it and see what works best!
Wish Jeff could do a Q&A, after all he has reached 8 million subscribers!!!! Nevertheless congrats on 8 million subscribers...and...many more to come!!
@@XxiPoisonZxX Desire to interact vs desire to have as little to do with Instagram as humanly possible... Eh its probably worth it, Jeff provides quality content.
Thank you for beginners modifications. Even though I’m not a beginner it helps to have mods to use since I’m now in my 50’s and can’t do as much because of injuries. Appreciate the information to strengthen supporting muscles in core. I still have the 6 pack but needed those supportive exercises.
The legend has it that if you do three sets of facepulls before you go to bed, the gain fairy Jeff will appear while you sleep and give you the gains that you need but dont deserve
I've been training my abs for more than a month with regular exercises that everybody knows, and then i watched this video and gave it a try, and i just wanna say this was the first time i felt i was actually training my abs. Thank you
@@shivaa9901 Number of reps doesn't matter, do the most amount of reps you possibly can, you'll find yourself at first getting exhausted quickly, but you'll build up to more reps afterwards
I was a distance runner for two different ncaa programs in college and I’ve worked with all kinds of weight trainers over the years. I can tell you that this guy rly knows his stuff! I’ve learned some new things on this channel I’d never even heard before. This is how weight lifting is meant to be done - keep up the good work Jeff!
thanks jeff i got obliques and abs because of this ,using it ,usingg it really really made difference ,cant believe i have these,one thing i can trust you blindly ,,true knowledge and giving heart,, jeff is the man
(notes for me) 4:40 iso reverse crunch 5:55 seated ab circle 7:00 recliner elbow knee tuck 8:05 opposite side elbow to knee 9:22 oak tree stepout 10:38 banded pulldown 12:45 plank pushaway 13:46 overview
I've been using this guide since December everyday and my abs are starting to come in. I do Iso reverse crunches Seated ab circles Recliner elbow to knee Scissor v ups Keep in mind my arms aren't what people would call normal so I'm not doing the arm oriented ones. I'll keep you guys updated. Thx Jeff!!!! 😘
@@zacharyyyy_ hey man, i went from 78 kgs to where i am now, 68 - 69 kg. i got lazy recently but im semi-happy how i look. thanks for the check in. this ab workout is great
I thought he already touched on that. If not, do some lunges, or if you have dumbells just hold them at your side and repeatedly lift yourself with your toes.
@@sonarbuge7958 this doesnt work if you're too small cuz it's not a lot of load. I've played pretty much every sport there is for many many years and my calves are average for someone my size.
Its easy to skip straight to the workouts but he has great points to make about health and anatomy that becomes useful for other workouts. Answering the "why" of exercise and fitness.
@@FrazzaJ2000 yeah getting some likes from people I don't even know and probably will never meet is gonna fill my lonely heart. You guys are just salty.
You can't tell me we all just randomly became through millions of years from goo to glorious machines. Thank you for these videos from a disabled Vet trying to not slowly drift off and die. 👏👏🔥🔥
Jax, I did your Garou regiment. Goddamn was my back and chest sore the next day. Thank you for giving me a routine that will allow me to take down the hero association.
Thanks God there are professionals like you willing to share their knowledge 👍 That's why it is called exercise science ..Love it! Thank you for what you do!!!
Jeff u are awesome. Because of u I train abs everyday. I have a six pack and of course it looks better if I hold my breathe or squish my abs together, but that is thank to u. My whole life I have been bullied for the way I look now the bullies look up at me. And again that is thank to you
thank you so much i have been lacking motivation but thanks to you and a few other youtubers i finally got the motivation to start working out and added it to the list of my hobbies. now i love working out as much as art or cooking
ADVANCED 5:05 Hanging X Raises 6:10 Hanging Leg Spirals 7:20 Tornado Chops 8:39 Scissor V-Ups 9:55 Sledgehammer Swings 10:38 Banded Pulldowns 13:26 Plank Punchouts 13:55 Overview PS: I took it from alex marinquez for myself please dont give me hate
All twice 04:38 ISO Reverse Crunches - 2x8 (bottom up movement) [low rectus abdominus] 05:55 Seated AB Circles 2x8 (bottom up rotation) [low + obliques] Rest 07:00 Recliner Elbow Knee Tucks (diagonal) 2x8 [obliques] (second set: you can lean one foot) 08:05 Opposite Side Elbow to Knee (midrange) 2x10 [mid + upper] 09:22 Oak Tree Stepouts 9:55 Sledgehammer swing [obliques explosive] -- needs shoes As an alternative: side crunches (ua-cam.com/video/9GRHGnlfJhg/v-deo.html ) 10:38 Banded Pulldowns [transverse abdominus] 12:45 Plank Pushaways 13:46 Overview Like for UP
I have started to go to gym again after a couple of years missing out due to my work, I get on well however my nice round belly need to go away now. I started with your 22 day program and I also do beginner exercises. I get on well so far and really enjoying the exercises. I find you very motivating well done for you. It must be such a good feeling when you know you help people on their purpose to get healthier
So yeah... This is EXACTLY WHAT I was searching for. Thank you very very much for doing this and sharing this great knowledge. I will be doing this for the foreseeable future. Thank you again!
These perfect workouts are awesome! How about a perfect body weight workout? Divided like this into advanced and beginner or even add an intermediate level in?
Can't believe we are getting this for free. 🙏 Jeff for all your contributions to fitness and health. Sincerely soon to be a paying member of your fitness program
Advanced 5:05 hanging x ray 6:10 hanging leg spiral 7:20 tornado chop 8:39 scissor v up 9:55 spedghammer swing 10:38 banded pulldowns 13:26 plank punchout 13:55 overview
It isn't by Jeff, but try this one out! Monday Legs Squat 3 sets 8-10 Deadlift 3 sets 8-10 Lunge 3 sets 10-15 Bulgarian split squat 3 sets 10-15 Calf raises 3 sets 25+ Tuesday Push OHP 3 sets 10-12 Incline bench 3 sets 10-12 Dips 3 sets 8-10 Cable cross 3 sets 10-15 Lateral raise 3 sets 10-15 Wednesday Pull Pullups 3 sets to failure Inverted rows 3 sets to failure Lat pulldowns 3 sets 10-15 Biceps curls 21s 3 sets 21 *7 top half, 7 bottom half, 7 full ROM* Cross body hammer curls 3 sets 10-15 both arms Deadarms hangs 3 sets to failure Thursday Rest Friday Legs Squat 3 sets 5-7 Deadlift 3 sets 4-6 Lunges 3 sets 6-8 both legs Bulgarian split squat 3 sets 6-8 both legs Calf raises 3 sets 10-15 Saturday Push OHP 4-6, 6-8, 8-10 Incline bench 4-6, 6-8, 8-10 Bench press 3 sets 6-8 Dips 3 sets 4-6 Lateral raise 3 sets 8-10 Sunday Pull Weighted pullups 4-6, 6-8, 8-10 Dumbbell back row 3 sets 4-6 Lat pulldowns 3 sets 4-6 Barbell biceps curls 3 sets 6-8 Facepulls plus external rotations 3 sets 15+ In addition to this, you should workout your abs 5-7 times a week. All you really need is a total of about 4 sets a day. 2 that work the rectus abdominus and 2 that work the obliques. EX: Hanging leg raise 2 sets to failure Hanging knee side to sides 2 sets to failure or Russian twist 2 sets 30 seconds Plank 2 sets 60 seconds or Abs wheel rollouts 2 sets to failure TRX oblique knee tucks
If you are looking for an intense ab workout that will take you just 7 minutes to do, I put together a workout that you can follow along with in real time - ua-cam.com/video/DHD1-2P94DI/v-deo.html
Yes I was looking for this 🔥☄️
Can I do this daily or I have to have rest days?
Damn
is this a core workout or just the abs
How come I’m not feeling it in my abs? What am I doing wrong
BEGINNER
4:40 ISO Reverse Crunches
5:55 Seated AB Circles
7:00 Recliner Elbow Knee Tucks
8:05 Opposite Side Elbow to Knee
9:22 Oak Tree Stepouts
10:38 Banded Pulldowns
12:45 Plank Pushaways
13:46 Overview
Thanks bro
Bro... 👊🏼💪🏼
Real life hero!
How do u do the last two without bands lol
@@huzayfakhan9222 You can pick up bands pretty cheap online or at affordable sports shops.
Invest in some! They are great for joint health.
ADVANCED
5:05 Hanging X Raises
6:10 Hanging Leg Spirals
7:20 Tornado Chops
8:39 Scissor V-Ups
9:55 Sledgehammer Swings
10:38 Banded Pulldowns
13:26 Plank Punchouts
13:55 Overview
You're a good man, thank you
But do you have to do the exercises once? And how many times a week?
Did I miss that or did he not say that?
@@jaspergrootkoerkamp9594 2 times a week do it with timing or 15 reps of 4 sets each exercise do them slow and good form keep a tight core
@@jaspergrootkoerkamp9594 He advocates for daily ab workouts, about 6-10 mins long. He has a good app called "6 pack promise - ultimate abs"
Legend
Beginner
4:40 iso reverse crunch
5:55 seated ab circle
7:00 recliner elbow knee tuck
8:05 opposite side elbow to knee
9:22 oak tree stepout
10:38 banded pulldown
12:45 plank pushaway
13:46 overview
Advanced
5:05 hanging x ray
6:10 hanging leg spiral
7:20 tornado chop
8:39 scissor v up
9:55 spedghammer swing
10:38 banded pulldowns
13:26 plank punchout
13:55 overview
Mvp
Appreciate u
Thanks homie
Lifesaver!
Thank you
I am a doctor and whatever jeff says is always true and never contradicts with my scientific knowledge of human anatomy and physiology. He has reached pinnacles of success in fitness. Hats off to this legend. He applies his knowledge very efficiently
Nice :)))
You saying you're a doctor means nothing to me. Just a bunch of brainwashing for your schooling...if you're in the USA
i dont think a real doctor would say something as cringey as 'scientific knowledge of human anatomy' lol.
@@jjkwak5215 Shut the fuck up, twat. That phrase makes perfect sense.
Jj Kwak Tf do you want a real doctor to say then? “Human bones and uhh muscles bro, this guy knows his shit well”
Congratulations on 8 mill jeff u deserve every single sub and more.
@@JoeyCentral multi-millionare
@@JoeyCentral or under the bench bress
WoW, this channel grew so fast
Time for some Carrot cake to celebrate
greetings from here as well 🏆💪
OMG at last an abs programme with someone who actually knows what they're talking about. As a fellow Physical Therapist (in the UK) watching and following this guy is like a breath of fresh air!!
As a normal normal person its like a breath of hell burning a new part of my body every day
But how many times would you do this workout in a session?
Is it "do each of these for 30-60s and then go home"? Or "do these exercises with 3 sets of 30-60s each"
@@danmear5386 i was looking for an answer of this question :D
@@danmear5386 I do 15 x 4 every exercise and it works for me at least
@@danmear5386 in sets, starting with 2-3 sets and then increasing reps if u think it gets easier. U should start with 2 sets
Do a vid on shin splints Jeff. How to prevent and treat them.
Make this top comment 😫
I thought he has already
This needs to be top comment asap
I try to avoid running and standing at all costs
I tried stretching them and they have reduced significantly.
Jeff: 'I used to be a skinny guy'
Me: *imagines Angel Di Maria*
Underrated comment lol
Sergio busquets says hi
broooooooooooooo
dude that's true , the difference is that...Jeff keeps it great 👍...and Di María used to be a great player, not quite the same now 😐
hahahah lmao
Beginner
4:40 iso reverse crunch (30-60 sec)
5:55 seated ab circle (30-60 sec)
Rest 30 seconds
7:00 recliner elbow knee tuck (30-60 sec)
8:05 opposite side elbow to knee (30-60 sec)
Rest 30 seconds
9:22 oak tree stepout (30-60 sec)
10:38 banded pulldown (30-60 sec)
12:45 plank pushaway (30-60 sec)
13:46 overview
Advanced
5:05 hanging x ray (30-60 sec)
6:10 hanging leg spiral (30-60 sec)
REST 20 seconds
7:20 tornado chop (30-60 sec)
8:39 scissor v up (30-60 sec)
REST 20 seconds
9:55 spedghammer swing (30-60 sec)
10:38 banded pulldowns (30-60 sec)
13:26 plank punchout or Gymnast ab tucks (30-60 sec)
13:55 overview
so is the 30 sec and 60 sec 2 different sets to do?❔
When you're so fit you don't need a diagram, you become the diagram.
JR Te LMAO
I need a diagram. A BIG diagram.
Noice
Hate when that happens lol
😂😂😂
I feel like I grow brain cells watching Jeff. Thank you for years of big words and good content!
It making me big brain 😭😭
*ignore this*, reference for me to do these at home
1st exercise: 4:39
2nd exercise: 5:54
3rd exercise: 7:01
4th exercise: 8:04
5th exerciseL 12:48
I will not ignore this comment
Me neither
I refuse to follow your instructions and ignore this comment. Instead, I will pay attention to it and utilize it myself.
Glad I could help you guys😂
I wish I could save comments
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!
giveaway.athleanx.com/ytg/perfect-ab-workout
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Please try again next time...
Nicee
Didn't win
Face pulls for abs
Sup
Let me simplify the vid for all of you. Do face pulls till failure for 4 sets, 4 times
@@martinmartinese7325 burn fat on abs, pull with your face, build muscle in calves
Why are everyone making jokes about face pulls?
No, you have to do twelve sets of one, not one set of twelve
@@jimmywu1011 or u can stop being a puss puss and do 12 sets of 12. Best of both worlds. Max weight plus a plate. 10 second hold at the contraction point on each rep.
Hahahaha keep the meme alive brothers!
I’ve been doing so many exercises wrong for so many years, no wonder I’m falling apart. This video is the just the beginning of my new plan to start doing things the right way. Thank you, Jeff, you have given my 51 year old body a second chance!!
Same!!! I’m
Following him now at 54 for joint preservation and getting the most out of my workouts
Beginners:
1. ISO Reverse Crunches - 4:39
2. Seated Ab Circles - 5:56
REST 30 SECONDS
3. Recliner Elbow to Knee Tucks - 7:03
4. Opposite Side Tuck Planks - 8:05
REST 30 SECONDS
5. Oak Tree Stepouts - 9:25
6. Banded Pulldowns - 10:55
7. Plank Pushaways - 12:49
Advanced:
1. Hanging ‘X’ Raises - 5:10
2. Hanging Leg Spirals - 6:13
REST 20 SECONDS
3. Tornado Chops - 7:24
4. Opposite Scissor V Us - 8:43
REST 20 SECONDS
5. Sledgehammer Swings - 10:00
6. Banded Pulldowns - 11:16
7. Plank Punchouts - 13:26
Thanks❤
I love you no homo
Not all heroes wear capes
Did he say sth about sets? How many?
Thanks so much man
8,000,000 subscribers congratulations athlean-x, continue like this, you are the best jeff.
wow, incredible results 💖
Combined a few exercises from here with a few variations of my own and it turned into a 40min killer core workout, targeting every muscle included.
Quick tip: If you find the plank punchouts to be difficult or you're limited on space, you can do them standing in a boxing position and leveling the elastic band at shoulder level. Basically do controlled punches (straight jabs) in an orthodox stance and a southpaw stance as well. Make sure to push your shoulders/scapula back when retracting and focusing on moving the scapula forward when punching. The angle may vary but not too much, you can experiment with it and see what works best!
>48 seconds ago
>48 comments
Perfectly balanced, as all things should be.
/r/UnexpectedThanos
LOOK INTO MY EYES dude u were on 48 likes a second ago
Ohne Name I am inevitable.
48TH LIKE LMAO
Helps my OCD too
My most perfect timing ever!
Time to warmup
Warthunder vids same😭I’m just entering the gym
@@brad2416 I hope you have an intense workout
@@georgie7890 No u
@@NeuronActivation away thanks! Had leg day yesterday and it was intense
Warthunder vids having his vids come out at a perfect time is called the Jeff effect
These exercises made me realize how much my current routine was missing. Thank you so much.
How many times you finna bless us with a free workout Jeff?!?!? THANK YOU, really needed this.
Always blessed 💖
That's literally the foundation of his channel. So uhhhh...... All the time.
Wish Jeff could do a Q&A, after all he has reached 8 million subscribers!!!!
Nevertheless congrats on 8 million subscribers...and...many more to come!!
He does them on his insta from time to time
@@XxiPoisonZxX Thanks bro, I will make sure to check him out but he should do it on UA-cam as well.
@@XxiPoisonZxX Desire to interact vs desire to have as little to do with Instagram as humanly possible...
Eh its probably worth it, Jeff provides quality content.
Arguably the best video on the entire athletic spectrum of the internet. Thank you, Jeff.
Literally uploaded right before my ab workout... this man is a GOD
These Perfect workouts are the TRUTH!!! Appreciate the beginner and advanced options!!!
If Jeff has all six infinity markers. He will be unstoppable.
One snap and everybody start doing their face pulls
*Snap* just like that.
One snap and every people who have muscle imbalance will balanced as all things should be.
Inevitably he will have them all.
🔥🔥HOW TO GET RIPPED!!!3 SACRIFIES YOU NEED TO MAKE!!!ua-cam.com/video/NhhxDP-fYUE/v-deo.html🔥🔥
Thank you for beginners modifications. Even though I’m not a beginner it helps to have mods to use since I’m now in my 50’s and can’t do as much because of injuries. Appreciate the information to strengthen supporting muscles in core. I still have the 6 pack but needed those supportive exercises.
I will never get tired of listening to your lectures Sit. Keep it up
The PE teacher we never had
* Sees ab video *
* Jeff has shirt on *
"Now wait a minute here buster..."
* Jeff takes shirt off *
"Nevermind, we're good here"
Jeff: *Wears shirt*
FBI: _wait, that’s illegal.._
The legend has it that if you do three sets of facepulls before you go to bed, the gain fairy Jeff will appear while you sleep and give you the gains that you need but dont deserve
Knk dilci misin merak ettim efsane çünkü ldkcjskclkdkc
Hes our dark knight
@@ApostleThe344 a watchful protector. a dark jeff
I've been training my abs for more than a month with regular exercises that everybody knows, and then i watched this video and gave it a try, and i just wanna say this was the first time i felt i was actually training my abs. Thank you
Bro, could you please tell me how many reps do i need to do...
@@shivaa9901 Number of reps doesn't matter, do the most amount of reps you possibly can, you'll find yourself at first getting exhausted quickly, but you'll build up to more reps afterwards
@@dumbphilosopher6966 and do i need to do them daily for 6 days. Or can i give gap between days
@@shivaa9901 Once a week to begin with
@@ryanschwarz5762 once a week ??? thats not gonna do much lol minimum 3 times a week
I was a distance runner for two different ncaa programs in college and I’ve worked with all kinds of weight trainers over the years. I can tell you that this guy rly knows his stuff! I’ve learned some new things on this channel I’d never even heard before. This is how weight lifting is meant to be done - keep up the good work Jeff!
Weight training for distance running tho…
...when the beginner workout feels like training for Navy Seals...
And its only the abs!
💀💀💀😂
thanks jeff i got obliques and abs because of this ,using it ,usingg it really really made difference ,cant believe i have these,one thing i can trust you blindly ,,true knowledge and giving heart,, jeff is the man
(notes for me)
4:40 iso reverse crunch
5:55 seated ab circle
7:00 recliner elbow knee tuck
8:05 opposite side elbow to knee
9:22 oak tree stepout
10:38 banded pulldown
12:45 plank pushaway
13:46 overview
I envision Jeff chuckling to himself as he typed "ab-atomy"
😂😂😂😂
I've been using this guide since December everyday and my abs are starting to come in. I do
Iso reverse crunches
Seated ab circles
Recliner elbow to knee
Scissor v ups
Keep in mind my arms aren't what people would call normal so I'm not doing the arm oriented ones. I'll keep you guys updated. Thx Jeff!!!! 😘
How is it now it’s been a year
@@zacharyyyy_ hey man, i went from 78 kgs to where i am now, 68 - 69 kg. i got lazy recently but im semi-happy how i look. thanks for the check in. this ab workout is great
@@nicholasjohnson2210 nice man keep it up!
@@zacharyyyy_ hey thanks you!
@ATHLEANX Waiting for perfect calf series ❤️💪
I thought he already touched on that.
If not, do some lunges, or if you have dumbells just hold them at your side and repeatedly lift yourself with your toes.
Lmfao, seriously? Just do lots of calf raises.
Sets with feet parallel, sets where you point your toes in and sets where you point your toes out so your heels touch
bijay
Just go outside and do sports and running and shit
@@sonarbuge7958 this doesnt work if you're too small cuz it's not a lot of load. I've played pretty much every sport there is for many many years and my calves are average for someone my size.
This dude knows his shit, haven't had a ab workout that burned for a while. Thxs for the sick pump you gained a sub
Those ab circles are amazing! Been doing this routine every other day for a month and I’m already seeing results!!!
how many circles per workout are we supposed to do? Just one ?
Jeff, you're the truly 'perfect' element in this workout series.
Its easy to skip straight to the workouts but he has great points to make about health and anatomy that becomes useful for other workouts. Answering the "why" of exercise and fitness.
We need a diagram
Jeff: hold my shirt
I've never felt my lower abs burning the way I did with this workout! Best workout ever!
man i can't thank you enough for all the informational videos that you posted for FREE
Next vid:
*why ab workouts are killing your gains*
Lmaooooo
Solution: do face pulls
Lol
Next vid: "you're doing life wrong"
Czarcasm ‘Cause you didn’t do your daily face pulls
The legend says that the band behind is still moving...
😂laaal
That is really distracting now
andromède andro ua-cam.com/video/I-VraZ_08HY/v-deo.html 🌿🌷🌷
Legend in india = Chutiya 😂🤣🤣🤣🤣
What type of eyes do have how did you see that XDDD
I can´t thank you enough for all the amazing work you put down and for the fact you give it away for free. You are a hero Jeff
Who else is a grateful that they discovered Athlean-X
Rahul Krishna me
@mr sir Easy there tough guy. We don't need another shit storm in the comments.
🥒🍆
@@FrazzaJ2000 yeah getting some likes from people I don't even know and probably will never meet is gonna fill my lonely heart. You guys are just salty.
@@buck8266 It won't, yet you'll still post these attention seeker comments in his future vids :)
The informations that this channel provide are unvaluable! Best channel on UA-cam of the genre.
👌👌
This is my favorite "perfect workout" video in the series so far. Love the content.
Thanks bro! I’ve used so much of your information to get my physique! I’m currently 6 days out from my competition! 🙌🏽🏆
Dot Dot Thank you!! 🙏🏽
I am completely new to these exercises. The beginner exercises are even hard for me. This is good work out. Thank you for publishing.
Best part of a video is when Jeff brings out the Muscle Markers
You right bro 💖
He draws each line perfect to balance out the ink poisoning
@@ApostleThe344 exactly all the time
30 second rest is my favorite exercise 😂😂😂
You can't tell me we all just randomly became through millions of years from goo to glorious machines. Thank you for these videos from a disabled Vet trying to not slowly drift off and die. 👏👏🔥🔥
i knew jeff wouldn’t keep his shirt on the whole video 😂😤
@Stewart Griffin And he does the muscle markings which work better on his robotically crafted body, so I don't see a problem when he does ever.
If i had a body like his i would throw all my shirts away
@@beardicapros5935 work hard, sleep well, eat well.
ABSolutely Great work as always. Looks Fun and challenging too :D
Jax, I did your Garou regiment. Goddamn was my back and chest sore the next day. Thank you for giving me a routine that will allow me to take down the hero association.
@@elmehdi8332 Hey, human martial arts against a 4 legged fighting style put me at a big disadvantage...
Hey Jax! If Jeff and jesse was an anime character, who would they be?
JaxBlade you should do a collab
I love the education behind the movements. Thanks
Summary/Notes:
Core Muscles:
1. Rectus abdominus (abs) [fiber direction up to down]
2. External Obliques [Fiber direction diagonal]
3. Internal Obliques [fiber direction opposite to ext. obliques ]
4. Transverse abdominus (like weight belt)
5. Serratus Anterior
Functions of core muscles:
1. Spinal Flexion
2. Ext. stability
3. Anti Lateral
4. Anti Rotation
5. Rotational stability
6. Rotational Power
Beginner:
1. Bottom up: Isolated reverse crunch
1. 30-60 sec
2. Try to lift the pelvis rather than moving the legs up
2. Bottom up Rotation: Seated ab circles
1. 30-60 sec
2. Alternate clockwise & anti-clockwise directions
3. REST: 30 seconds
4. Obliques: Recliner Elbow to knee tucks
1. 30-60 sec
5. Mid range: Opposite side elbow to knee
1. 30-60 sec
2. Alternate Left & right
6. REST: 30 seconds
7. Top Down Rotation: Oak tree stepout
1. 30-60 sec
2. Each direction: Left & right
8. Top Down: Banded pulldown
1. 30-60 sec
2. Use lighter resistance bands
9. Serratus: Plank pushaways
1. 30-60 sec
10. Cooldown: Cobra pose
1. 30 sec
Advanced:
1. Bottom Up: Hanging X rays [pull up bar]
1. 30-60 sec
2. Bottom up Rotation: Hanging leg spiral [pull up bar]
1. 30-60 sec
2. Alternate Left & right twists
3. REST: 20 seconds
4. Obliques: Tornado chop [resistance band]
1. 30-60 sec
2. Alternate Left & right chops
5. Mid range: Scissors V-ups
1. 30-60 sec
6. REST: 20 seconds
7. Top Down Rotation: Sledgehammer swing
1. 30-60 sec
2. Each direction: Left & right
3. Explosive
8. Top Down: Banded pulldown
1. 30-60 sec
2. Use heavier resistance bands
9. Serratus: Plank punchout
1. 30-60 sec
10. Cooldown: Cobra pose
1. 30 sec
Jeff cavalier is the man I appreciate his understanding of the body and how he breaks everything down into retrospect
I’ve done this exercise one time and now I’m shredded thanks Jeff!
Paid actor
advanced
1) Hanging x raise 5:09
2) Hanging leg spirals 6:12
3) Tornado chop 7:24
4) Scissors V-ups 8:40
5) Sledgehammer swings 10:01
6) Banded pulldowns 10:59
7) Plank punchouts 13:28
Thanks God there are professionals like you willing to share their knowledge 👍 That's why it is called exercise science ..Love it! Thank you for what you do!!!
Jeff u are awesome. Because of u I train abs everyday. I have a six pack and of course it looks better if I hold my breathe or squish my abs together, but that is thank to u. My whole life I have been bullied for the way I look now the bullies look up at me. And again that is thank to you
BEGINNER
4:40 ISO Reverse Crunches
5:55 Seated AB Circles
7:00 Recliner Elbow Knee Tucks
8:05 Opposite Side Elbow to Knee
9:22 Oak Tree Stepouts
10:38 Banded Pulldowns
12:45 Plank Pushaways
13:46 Overview
stolen^^
@@iamapokerface8992 yes copied for myself
Bro, you have helped me so much on working out. Educating and showing how to is amazing. It gets me pumped out and excited to go work out.
Now how am I supposed to go through with this if my next auto play is "$4 burrito v.s. $32 burrito"..
Update: I didn't do abs.... I went to Chipotle... Thanks UA-cam!
@@michaelmcaleer59 why not both
@@dankmark691 tend to have a one track mindset when I'm high lol it's work out or eat and I chose to eat 🤷🏾♂️..... Im Fat
@@michaelmcaleer59 i mean that is completely aight but you should probably hit the gym or at-least do calisthenics sooner or later homie
@@dankmark691 it's FIIIIIIIIIIIIINNNNNNEEEEE
thank you so much i have been lacking motivation but thanks to you and a few other youtubers i finally got the motivation to start working out and added it to the list of my hobbies. now i love working out as much as art or cooking
Jeff on Olympic lifting! Vid please! Would love to hear his thoughts on their safety if performed correctly, etc.
"As you can see the rectus abdominis is pretty identifiable" *Jeff smiles and winks at the camera*
I like the way you teach before you demonstrate the exercise from beginners to those who are advanced. Great stuff💪
All these and many more exercises can be found in the 'Six Pack Promise' App by Athlean-X on Google Play Store. I'm using it. Jeff is a gem.
ADVANCED
5:05 Hanging X Raises
6:10 Hanging Leg Spirals
7:20 Tornado Chops
8:39 Scissor V-Ups
9:55 Sledgehammer Swings
10:38 Banded Pulldowns
13:26 Plank Punchouts
13:55 Overview
PS: I took it from alex marinquez for myself please dont give me hate
The only channel to which I can follow Blindly,
Undoubtedly the Best in Business
All twice
04:38 ISO Reverse Crunches
- 2x8 (bottom up movement) [low rectus abdominus]
05:55 Seated AB Circles
2x8 (bottom up rotation) [low + obliques]
Rest
07:00 Recliner Elbow Knee Tucks
(diagonal) 2x8 [obliques] (second set: you can lean one foot)
08:05 Opposite Side Elbow to Knee
(midrange) 2x10 [mid + upper]
09:22 Oak Tree Stepouts
9:55 Sledgehammer swing [obliques explosive] -- needs shoes
As an alternative: side crunches (ua-cam.com/video/9GRHGnlfJhg/v-deo.html )
10:38 Banded Pulldowns
[transverse abdominus]
12:45 Plank Pushaways
13:46 Overview
Like for UP
U got my dislike
@@memeist2472 I'm devastated
@@rodas4yt137 jk, but dislike is soo your comment dont get better than myne, no offense
I thought I had decent core strength, but even the beginner circuit kicked my ass! Damn! I love it
can you tell me please how can i put these time excercices in a plan ?? cause i didn't get how you use it like sets and reps !!
I have started to go to gym again after a couple of years missing out due to my work, I get on well however my nice round belly need to go away now. I started with your 22 day program and I also do beginner exercises. I get on well so far and really enjoying the exercises. I find you very motivating well done for you. It must be such a good feeling when you know you help people on their purpose to get healthier
Great video and great series Jeff!
Can we still expect videos for the perfect workout DUMBBELL series for Legs and Back??
That leg chop is almost impossible to do. This man is defying physics
I will try this today and share my feedback. I was looking for fire abs workout
10:14 jeff does the stanky leg
watching it at 2x speed makes it so much better
Can you make a video with your opinion on a cold plung / ice bath after a workout.
It feels great and works for me but is it counterproductive?
You are simply the Best on UA-cam. Your competence is beyond dispute.
So yeah... This is EXACTLY WHAT I was searching for. Thank you very very much for doing this and sharing this great knowledge. I will be doing this for the foreseeable future. Thank you again!
God job
The fact that Jeff has so much energy while being that lean is impressive. I had no energy whatsoever at that body fat %
Cocaine and creatine my friend
Glycogen stores in the muscles and liver, not in the bodyfat
From the bottom of my heart. Thank you for this channel.
These perfect workouts are awesome! How about a perfect body weight workout? Divided like this into advanced and beginner or even add an intermediate level in?
My abs are shredded. Thanks Jef, I'm a happier, more disciplined, stronger person because of your help.
Can't believe we are getting this for free. 🙏 Jeff for all your contributions to fitness and health. Sincerely soon to be a paying member of your fitness program
This seems like a great workout thank you ! Just wanted to know the frequency per week that we should aim for.
i was thinking the same.. probably every day if you can, since the abs are a fast recovering muscle
Advanced
5:05 hanging x ray
6:10 hanging leg spiral
7:20 tornado chop
8:39 scissor v up
9:55 spedghammer swing
10:38 banded pulldowns
13:26 plank punchout
13:55 overview
Jeff you ARE the man! Period.
Sir, can you please make a perfect push and pull workout?
UP!!!
You gotta buy that at athleanx-com
Already exist... Kind og. Its a pull up and pushup workout
+1 if u want the best push/pull or upper/lower workout
It isn't by Jeff, but try this one out!
Monday Legs
Squat 3 sets 8-10
Deadlift 3 sets 8-10
Lunge 3 sets 10-15
Bulgarian split squat 3 sets 10-15
Calf raises 3 sets 25+
Tuesday Push
OHP 3 sets 10-12
Incline bench 3 sets 10-12
Dips 3 sets 8-10
Cable cross 3 sets 10-15
Lateral raise 3 sets 10-15
Wednesday Pull
Pullups 3 sets to failure
Inverted rows 3 sets to failure
Lat pulldowns 3 sets 10-15
Biceps curls 21s 3 sets 21 *7 top half, 7 bottom half, 7 full ROM*
Cross body hammer curls 3 sets 10-15 both arms
Deadarms hangs 3 sets to failure
Thursday Rest
Friday Legs
Squat 3 sets 5-7
Deadlift 3 sets 4-6
Lunges 3 sets 6-8 both legs
Bulgarian split squat 3 sets 6-8 both legs
Calf raises 3 sets 10-15
Saturday Push
OHP 4-6, 6-8, 8-10
Incline bench 4-6, 6-8, 8-10
Bench press 3 sets 6-8
Dips 3 sets 4-6
Lateral raise 3 sets 8-10
Sunday Pull
Weighted pullups 4-6, 6-8, 8-10
Dumbbell back row 3 sets 4-6
Lat pulldowns 3 sets 4-6
Barbell biceps curls 3 sets 6-8
Facepulls plus external rotations 3 sets 15+
In addition to this, you should workout your abs 5-7 times a week. All you really need is a total of about 4 sets a day. 2 that work the rectus abdominus and 2 that work the obliques.
EX:
Hanging leg raise 2 sets to failure
Hanging knee side to sides 2 sets to failure
or
Russian twist 2 sets 30 seconds
Plank 2 sets 60 seconds
or
Abs wheel rollouts 2 sets to failure
TRX oblique knee tucks
Thanks for the exercises, Jeff!
No one:
Literally no one:
Jeff Cavaliere: THE PERFECT ABS WORKOUT (with the thumbnail saying "NOT ENOUGH")