The “22 Day” Ab Workout (NO REST!)

The “22 Day” Ab Workout (NO REST!)

What’s up, guys? Jeff Cavaliere, So what are you doing for the next 22 days? I hope what I show you here today. I put together a 22 day ab workout. Guess what? We’ve simplified everything because I’m going
to remove some of the excuses. We’re not going to use any equipment, and
we’re not going to have to worry about all these different exercise variations. What we’re going to do is give you a workout
that adapts to your ability level and I’m going to pick 22 days as my day, and my target
because we know that it takes about 22 days to develop a habit. If you can stick with this workout – it’s
not going to take you long – if you can stick with this workout for 22 days in a row,
who knows? You might be on your way to a whole new dedication
to your body in fitness because you’re able to stick to this. Here’s what we’re also going to do: we’re
going to make it adaptable to your current ability level. We do that with extinction style training. So with extinction you’re going to get a set
target rep, or a set time that you’re going to focus on and try to last for each exercise. Six exercises here, following our normal progression
for ab training. If you can make it that time you earn yourself
another round. 10 seconds and another round of exercise. Advanced people can be at this, and can do
this, and can finally get a challenge, no matter how advanced they think they are. If you’re more intermediate you’re going to
maybe die off somewhere in between. If you’re in the beginning stages of your
ab training you can still try this. If you need an ab workout as an alternative
I’ll link one in the bottom in the description below for that, but if you want to try this,
go for it! If you reach extinction in every single exercise
your first time through, so what? You’re still getting good ab training in. So guys, I’m going to lay out all the exercises
for you, I’m going to describe what each one is working. Remember, we’re going to have a different
extinction goal for each one. Let’s get started. Okay, first exercise: heels to the havens. We have a lower ab exercise. Why? Because we’re taking the bottom half and we’re
moving it up on a fixed top half. So with the heels to the heavens, you see
me doing here, if you’re a beginner and you want to try this you have two things you can
do. You want to aim for pushing up, straight up
through the ceiling, get your hips off the ground. Just don’t lower as much as somebody that’s
a little bit more advanced. Do this for 45 seconds. This is your extinction level. Again, if you don’t make it all the way
through that’s fine. You’re going to move to the next exercise
right away. If you do make it for the 45 seconds you get
a 10 second rest and you have to repeat this exercise again. You keep doing that, resting 10 seconds after
each completed round until you cannot make the 45 seconds, an then you move onto the
next level. You see, this is how we accommodate people
with all levels of ability. Nobody is getting away with an easy workout
here. Moving on, now we’re going to go bottom up
rotation. Again, lower half moving, and rotating this
time, on a fixed top half. We do that with our step through plank. So look, here we’re going to take our body,
we’re basically keeping the top of our body fixed here by keeping our forearms in contact
with the ground, and the shoulders facing the ground. But we’re going to rotate the hips as I step
through, alternating from one side to the next. The idea here is, you’re going for a 45 second
extinction time. If you can last the whole 45 seconds you’re
doing it again until you cannot. Next we move onto our mid-range movement. Here we want to hit both the top and the bottom,
moving together. We can do that with what we call our X-Men
crunch. For the first time, the extinction is not
a time goal, it’s a rep goal. But you understand what that means by now. The rep goal here is 12. You’re going to do this exercise here. It’s not easy, but you’re not coming all the
way to a complete V-sit position here. You just want to bring your legs and your
hands all together toward the top, and then come back down into this “X” position. Legs spread out and continue to repeat. 12 reps here is your extinction goal. Moving on we’ve got to hit the obliques, too
because they obviously count. I tell you all the time. They taper in that midsection. So what we do is an alternating thread the
needle. The alternating thread the needle is going
to take the thread the needle exercise that I’ve demonstrated here before, and you’re
going to go opposite, alternating left and right. So you take it here, you reach up to the sky,
from here you’ve got to thread the needle, and reach all the way under. Don’t lose your balance. Then we come back out of it, come down, settle,
and then repeat to the opposite side. Go all the way up, come down, reach through,
come back out of it, settle in the middle, and go back. Extinction here is reps, once again. It’s 10 to each side. See if you can make it all the way through. If you can; great job. You just earned yourself 10 more to each side. If you didn’t we’re moving onto the next
exercise anyway. Okay, we’ve got two left here. The top down movement comes first. What are we talking about? If the bottom up was a fixed top and a moveable
bottom, now it’s trying to keep the bottom as stationary as possible and removing the
top down on top of that. Now the jackknife is going to allow us to
do this. There’s a little bit of movement on the legs,
but it’s not the primary focus. So we get here in this position, you have
your hands out, and arms out straight, and you’re basically going to come up, do a crunch
from the top, let the leg move up just a little bit higher than the other one, settle back
down, and go to the other side. You keep going back and forth here. This is back to time again. We’re trying to go for 45 seconds on this
alternating jackknife. Let’s go for it. Make as many as you can. When you reach extinction you’ve got one exercise
left. All right, finally we’ve got to go top down
again, but this time with rotation. We do it with what we call a stationary bike. People do bicycles all the time, and they
basically go so fast that they’re actually not even contracting or working their muscles
with any real focus, or attention. But with the stationary bike we’re forced
to. So I get down on the ground here, knees come
up to 90 degrees, hands go behind my head, clasping, or pulling on my neck, and what
I’m trying to do is literally keep a little bit of contraction here to that top – already
contracted – pulled off the floor, shoulder blades off the floor, and I’m trying to rotate
side to side. One elbow toward the opposite knee, the other
elbow toward the opposite knee. Don’t move the lower half. Keep that stationary, hence the name. But basically, we want to make sure that we’re
rotating from the top down. This is 30 seconds. This is not that easy. It’s a lot harder than whipping away at reps
on one of those classic bicycles. You’re going to get a lot more out of this. 30 second extinction. When you make it all the way through this
– and really, when you fail to make it all the way through this – your workout has
ended. All right, so there you have it. Again, simple. We’re going to eliminate all the excuses. The equipment, the exercise variation, but
not easy. I don’t think it’s supposed to be easy. Nothing worth having should be easy. Give this one a try, no matter what ability
level you are. If you can work your way up over the course
of the 22 days then take advantage of that and go for it. guys, if you’re looking for a program that
puts the science back in strength, trains you the way you should, allows muscles to
work the way that they want to work; head to and get our ATHLEANX training
program. That’s what I said. We train you like an athlete. This is just one glimpse of that. In the meantime, if you found the video helpful
leave your comments and thumbs up below. Let me know what you want to see here on this
channel and I’ll do my best to cover it for you in the days and weeks ahead. All right, good luck. See you soon.

100 Replies to “The “22 Day” Ab Workout (NO REST!)”

  1. Hi Jeff firstly very useful information and thank you very much for sharing

    Secondly I need your guidance to improve my body and physical condition.

  2. You are so awesome! I watch every single morning during my cardio. I really enjoy the videos with Jesse as well!
    I appreciate your time and knowledge! Kudos to you for all your years of training, education and science-based approach that leads to RESULTS!!

  3. Im going back and forth between this workout and another one I found. So one day on this workout and another day on the other workout I found. I will do this for 30 days straight, along with pushups and some more core to add to it. Is it true that if I do this everyday I won't get results as fast? Don't you need rest time? I was gonna do core everyday for 30 days and then when those days are over do it 3-4 days a week so I have rest days. Thanks

  4. Guys whenever i try ab workouts i don’t know why but my bak hurts … its like at the lower end of my spine .. is it normal or is it just me ?

  5. The stationary bikes cause me crazy pain in my lower back after about 10 seconds. I don't otherwise have any back pain in life. Am I doing something wrong?

  6. Aaaa😱😱😰😰😱😱😨 what is standing back side. I think he/she join gym for 200yrs .realy that is my idol.

  7. I'm only eight days into this 22 day program and I am already noticing results in my abdominal muscles. Finally, I am getting a cut. I have what is annoyingly called skinny fat. Not much, but just enough to be irritating and in the way of my abdominal muscles. Thank you for being generous with your knowledge. I can't wait until I see the results at twenty-two days!

  8. I can do a shit ton of jack knives, like waaaaaay more than all the other exercises. I'm assuming it's because it's the closest thing to a normal crunch and I've been training that part of my abs for a while but still.

  9. Starting my journey!

    Day 1: ✅
    Day 2: ✅ Abs are so sore today
    Day 3: ✅ abs are still sore but less sore than before
    Day 4: ✅
    Day 5: ✅ abs aren’t sore anymore!
    Day 6: ✅
    Day 7: ✅
    Day 8: ✅
    Day 9: ✅
    Day 10: ✅ I can see some change already!
    Day 11: ✅
    Day 12: ✅
    Day 13: ✅

  10. Hi im going to update my progress:

    Day 1: i almost die, it hurts alot, i do half of all the exercises and i take more than 10 secs to rest sorry i hope tomorrow works better .

    Day 2: im sick not work for me today 🙁

    After 6 days im going to star again. :$

    Day 1:

  11. There is a small problem with this, i did this a while ago and plan to do it again. Problem, starting out, i started to die within 5 minutes, after a month all trainings started to take up 1 hour up to 1,5 hours, i felt like i'm reaching a treshold where i can do that for a time that i'm not comfotable spending.

  12. Anyone watching this I will actually come and give a report of what happened

    Day 1: tried it but couldn't do all of it so gonna do it again trust me it is hard and I don't usually have a lot of time as I need to study
    Day 2: sorry I was on a trip for 2 days but I am doing it thanks for a reminder but anyway back to the topic I noticed that diet is also very important and avoid junk food and try having more healthier options
    Day 3: I was still doing it nothing has changed but the plank seems to be easier than it did on day 1

  13. Fatal 4
    1.Spiderman plank crunches (30 /60 each side) (2min)
    2.Alternating V-sit-up 60(2min)
    3.Slow Bicycle crunches 60(2min) rep count on same side crunch right left 1, right left 2
    4.Oblique toe touch (30/60right left then 30/60 Left right (4 min)).

    (In between )
    superman exercise (1min)
    Cobra stretch (1min)
    Back Bridge (1min)
    girl pushups 25 (3min)
    Side kicks 60 (2 min each side )

  14. I am training for like a couple of years but seriously for like less than a year. Took me about 15/20' to finish it all(more reps the first 2exercises, like1 or2 later on ) and a bunch of the very last one). Do you have something more intense and faster in your videos?(I'm a poor PhD student that can't afford the AthleanX subscription. Sorry😅).
    Big respect for what you do and how you do it. You're very motivating.

  15. As I go along my challenge, I will update. This is day 5 into the challenge that is completed, its more harder into the middle of the workout like jack knife or even the x-man crunch

  16. Day 1 is done.
    Day 2 is done. (Thank You Jeff Sensei!)
    Day 3 is done. (I love working out)
    Day 4 is done. (I almost didn't do it)
    Day 5 is not done.

  17. I will do this challenge
    Day 1 ✅ very hard
    Day 2 still hard
    Day 3 still hard
    Day 4
    Day 5
    Day 6
    Day 7
    Day 8
    Day 9
    Day 10
    Day 11
    Day 12
    Day 13
    Day 14
    Day 15
    Day 16
    Day 17
    Day 18
    Day 19
    Day 20
    Day 21
    Day 22

  18. DAY 7 completed, its amazing how this abs workout, has me sweating while focused is on doing slow and stead movements.

  19. How to tone leaner? I lost 6 lbs then stopped. I train weight lifting and p90x then just can not get leaner!? By the, I am a vegetarian . I eat lentil, chickpeas, peas, Soy for my protein. I eat a lot of veggies, very little fruits.

  20. Should we do a AB Workout before the Cardio +Weight Workout or We Should do in another separate time in a Day or in the end of Workout.

  21. Day 1 – complete with a bucket of sweat , tears and regrets.
    Day 2 – complete with tears and regrets and the requisite bucket of sweat

  22. I’ve been doing all these every night before I shower for the past 64 days or two months basically and my abs formed over the first month now there getting defined to the point where I don’t even have to flex …I’m 20 and play basketball 6’3 200 pounds so I do cardio regularly maybe that plays a part in it too. My diet is decent not bad or good so if I can do it you can too let’s get this body before summer time fellas

  23. Day 8 completed, Again, heals to the heaven is like the good start of point that makes the other exercises tougher to do, like the jack knife and the x man crunch.

  24. One question I’m a skinny guy 19 years weighing in at 148 it’s hard for me to put weight on goal is 160 but when doing abs my stomach crunches in and is small and fat like a football kind of I’m wondering how to focus on the abs to spread it out and flatten it especially when in plank position what should I do?

  25. I surely recommend everyone to do them. Just increase the amount gradually and you’ll definitely get a six pack in 2 months.

  26. Tracking my progress. Only modifying the thread the needle to 1min each set to save time.
    Day 1✅: 3 Sets each exercise. Took rest in between studying Jeff's form. Breath control very hard on last two, Jackknives kicked my ass.

  27. Stepping back to tone my body after about 2 years of no exercise cause studies, I'll update day by day

    Day 1: My shirt is a shade darker with sweat, I remember this strain from the exercises when I was regular, I have a feeling this will be effective.

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