ATHLEAN-X™ - Get "6 Pack Abs" in 22 Days! (DIET | WORKOUT)
Jeff Cavalier discusses the concept of 'Quitters Day' on January 15th, when many abandon their New Year's resolutions. He contrasts this with the idea that it takes 22 days of consistent effort to form a habit. To help viewers establish a fitness routine, he introduces a simple, scalable AB workout. The workout includes exercises like the W raise, Black Widow knee slide, Butterfly sit-up, Seated corkscrew, Frog crunch, and Power over. Each exercise is designed to be accessible to beginners and can be adjusted based on individual capability. Cavalier emphasizes the importance of nutrition in achieving fitness goals and offers additional resources for meal planning. He encourages viewers to pair the workout with proper nutrition for optimal results.
Key Points:
- Consistency is key: 22 days of effort can establish a habit.
- The AB routine includes scalable exercises suitable for all levels.
- Focus on nutrition to complement the workout and achieve goals.
- Exercises target different muscle groups, including obliques and abs.
- Jeff provides additional resources for nutrition and meal planning.
Details:
1. 📅 Quitters Day vs. Habit Formation
1.1. Understanding Quitters Day
1.2. Effective Habit Formation Strategies
2. 🏋️ Simple and Scalable AB Routine
2.1. Introduction to Habit Formation
2.2. Details of the AB Routine
3. 🔄 Exercise 1: The W Raise
- The W Raise requires finding some space on the floor to perform the exercise effectively. It involves specific body positioning to target the shoulders and upper back.
- Aim for five repetitions per set, adjusting intensity based on personal capability to maintain form and safety.
- Utilize extinction training by performing five reps, resting for 10 seconds, then repeating until reaching the point of 'extinction,' where five reps can no longer be completed in a set.
- The 'Extinction point' is when you move on to the next exercise, ensuring you push your limits safely while avoiding overtraining.
4. 🕒 Exercise 2: Black Widow Knee Slide
- Focus on making a 'W' shape with your legs while concentrating on pelvic movement rather than just leg movement.
- Lift the pelvis during the exercise to achieve the correct form and engage the core effectively.
- In the Black Widow Knee Slide, start in a plank position, drive the knee towards the opposite elbow, and slide it up by tilting the pelvis and flexing the spine.
- Use a time-based target of 30 seconds for each set, resting for 10 seconds between sets, and repeat until a full 30 seconds cannot be maintained.
- Beginners may not complete the full 30 seconds initially, but improvement is expected by day five or six.
- For beginners, focus on maintaining form rather than duration, and gradually increase the time as you become more comfortable with the movement.
- Consider variations such as holding the plank longer or alternating knees to increase difficulty as strength improves.
5. 🦋 Exercise 3: The Butterfly Situp
- The Butterfly Situp uses a bit of upper body momentum to engage mid-range ab muscles where the top and bottom move together.
- Additional benefits include engaging upper back and back muscles by pulling arms behind into the butterfly position.
- The goal is to perform 10 repetitions per round and continue for as many rounds as possible until fatigue.
6. 🔄 Exercise 4: Seated Corkscrew
- The Seated Corkscrew effectively targets the oblique muscles, which are essential for achieving a tapered waistline and enhancing core aesthetics.
- Visible results in the obliques and upper abs can be achieved even without extremely low body fat, making it accessible for beginners.
- To perform the exercise, sit with your legs extended and lean back slightly, placing your hands behind your head. Twist your torso to one side while bringing the opposite knee towards your elbow, then alternate sides.
- Perform the Seated Corkscrew for 30 seconds continuously, aiming to maintain form and increase duration as you progress.
7. 🐸 Exercise 5: Frog Crunch
- Frog Crunch is designed to prevent low back pain commonly associated with ab exercises.
- It minimizes the use of hip flexors by activating the adductors, thus focusing the effort on the abs.
- Performing the exercise requires pressing the feet together to engage the correct muscles.
- The exercise aims for 10 repetitions per round, and beginners should strive to reach this target over time.
8. 💪 Exercise 6: Power Over
- Incorporate a top-down movement with a rotation component for a comprehensive workout.
- Aim for 5 repetitions on each side per round to maximize the exercise's effectiveness.
- Clear your shoulder blades off the ground to enhance rotational reach and spine flexion.
- Ensure proper activation of the abs by reaching up and across the body.
- Begin by lying on your back with knees bent and feet flat on the floor for stability.
- As you rotate, engage your core by pulling your navel towards your spine.
- Avoid using your arms to pull your body; focus on core engagement for movement.
- To modify for beginners, reduce the range of motion or perform the exercise without the rotation component.
- To increase difficulty, add a weight or medicine ball to the reaching hand.
- Common mistakes include not lifting the shoulder blades, relying on arms, and not engaging the core adequately.
9. 🍽️ Nutrition and Consistency Advice
- Achieving a six-pack depends on the starting fitness level; it often requires more than 22 days for visible results.
- Nutrition is crucial for managing body fat levels, with disciplined diet planning being key.
- A four-step video guide is recommended, focusing on protein intake, portion control, and meal timing.
- Consistent workouts combined with nutritional discipline are essential for reaching fitness objectives.
- A structured program and meal plan are available at aex.com for those seeking a comprehensive approach.
- Subscribing to the channel offers ongoing guidance in nutrition and workout strategies.