ATHLEAN-X

HOW TO GET SIX

PACK ABS AT HOME

IN JUST 22 DAYS, DEVELOP STRONGER ABS BY

TRAINING THEM THE WAY THEY SHOULD BE.
No ab function is left out as you work your way from your lower abs to
your upper abs to your obliques in this complete home ab workout.
 IS IT REALLY POSSIBLE TO GET 6
PACK ABS IN JUST 22 DAYS?

That answer depends a lot on where you’re at now in terms of

body fat level. If you’re already pretty lean, the workout below
will help you get more noticeable definition in just 3 weeks’ time.

However, if you have some belly fat to lose don’t despair!

I’ve got three pieces of good news for you:

1 You can actually get six pack abs to show at much higher
body fat levels than you might have thought. For some people
it’s possible to start to see the outline of a complete set of
abs at body fat levels in the mid-teens.

2 You don’t need access to a gym, and you also don’t need to
count, weigh or measure every morsel of food that goes into
your body to get a visible six pack. You can do your ab
workouts at home, and your nutrition plan doesn’t have to be
overly complicated.

3 22 days is about the amount of time it takes to implement a

solid habit change.

What this means is that if you adopt a solid nutrition plan and
stay consistent with the right abs exercises done in the most
efficient way, you can make change happen much faster.
 SIX PACK PROGRESSION

There’s an important element to ab training that no one else will

tell you about, and that’s my Six Pack Progression. This
sequence is the best order to train the abs.

We will cycle through the the different movement types of the

abs to avoid fatigue and help you get the most out of every one
of your ab exercises.

We start out with lower ab and

My ‘Six Pack Progression’ works
bottom-up exercises in which there
the ab muscles in this sequence
is isolated movement of the legs.
to get optimal results:
These movements are a challenge
that requires a lot of energy
1. Lower Abs
because your lower abs need to
2. Bottom Up support the extra weight of the
legs.
3. Obliques
Then we move on to mid-range
4. Mid-Range movements and obliques. We do
upper abs movements last because
5. Top Down Rotation even if you’re pretty fatigued by
the time you get to this point in the
6. Top Down
workout, you will still be able to
manage them with proper form.

The below 22-Day Home Ab Workout trains the abs in

exactly this sequence, which will help you get the best
results possible in a short period of time.
COMPLETE HOME ABS WORKOUT
Here are the general rules & instructions for this workout:

For this workout we’re going to be using a technique

1 called Extinction Training.

For each exercise, you’ll do the number of reps prescribed

2 and then rest 10 seconds. Repeat, doing the number of
prescribed reps, and then resting 10 seconds.

Keep repeating until you get to a round where you’re not able
3 to complete the prescribed number of reps. At that point you
become extinct, move on to the next exercise.

4 Beginners may get knocked down in the very first round. But
that’s okay because there’s room for improvement!
Complete Home Abs Workout
EXERCISE 1 W-RAISE WATCH EXERCISE
LOWER ABS FOCUSED 5 Reps (for as many rounds as possible)

EXERCISE 2 BLACK WIDOW KNEE SLIDES WATCH EXERCISE

BOTTOM UP ROTATION x 45 Seconds (for as many rounds as possible)

EXERCISE 3 BUTTERFLY SIT UP WATCH EXERCISE

MIDRANGE EXERCISE 10 Reps (for as many rounds as possible)

EXERCISE 4 SEATED CORKSCREW WATCH EXERCISE

OBLIQUES EXERCISE x 45 Seconds (for as many rounds as possible)

EXERCISE 5 LEVITATION CRUNCH WATCH EXERCISE

TOP DOWN MOVEMENT x10 Reps (for as many rounds as possible)

EXERCISE 6 SIT UP ELBOW THRUST WATCH EXERCISE

x 5 Each Direction (for as many rounds as possible)

TOP DOWN ROTATION
MOVEMENT

MAKE THE COMMITMENT TO BE CONSISTENT WITH THIS WORKOUT AND

YOUR NUTRITION GOALS FOR 22 DAYS TO START TO SEE RESULTS.
FIND THE BEST PROGRAM FOR YOU BASED UPON
YOUR EQUIPMENT, EXPERIENCE, AND GOALS.

If you want to get the fastest results, you need to have a

clear game plan... and solid science behind what you do.

ATHLEAN-X offers complete training programs that will help

you to not only build strength, ripped muscle, and a set of
ripped, visible abs but also develop a complete athletic body
that performs and feels better than it has in years.

Take 2 minutes to find the plan suited to you and your body.

TAKE THE QUIZ

 Printer Friendly Version

COMPLETE HOME
ABS WORKOUT
Do the number of reps prescribed and then rest 10 seconds.
Repeat until extinction before moving on to the next exercise.

EXERCISE 1 W-RAISE
LOWER ABS FOCUSED 5 Reps (for as many rounds as possible)

EXERCISE 2 BLACK WIDOW KNEE SLIDES

BOTTOM UP ROTATION x 45 Seconds (for as many rounds as possible)

EXERCISE 3 BUTTERFLY SIT UP

MIDRANGE EXERCISE 10 Reps (for as many rounds as possible)

EXERCISE 4 SEATED CORKSCREW

OBLIQUES EXERCISE x 45 Seconds (for as many rounds as possible)

EXERCISE 5 LEVITATION CRUNCH

TOP DOWN MOVEMENT x10 Reps (for as many rounds as possible)

EXERCISE 6 SIT UP ELBOW THRUST

x 5 Each Direction (for as many rounds as possible)
TOP DOWN ROTATION
MOVEMENT

For more science-backed, complete workouts, visit athleanx.com