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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. 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 ATHLEANX.com 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 thoughts on “The “22 Day” Ab Workout (NO REST!)

  1. I'm going Aloha in 22 days, so starting tonight I'll do this every day. I'll update every day to let you know if it really works.
    note: i am starting with beginner…

  2. For those wondering, yes this does work. I was skinny and had barely visible abs, pretty much nothing, but now people have told me my abs look way more defined, etc. Make sure you do each exercise with technique, not speed. After 22 days, I stopped doing this workout, and moved on to doing this much harder and advanced workout everyday.

    2x
    Reverse crunch (60 sec)
    Air sprint (40 sec)
    Leg lift (45 sec)
    Mountain climber (45 sec)

    2x
    Reverse corkscrews (45 seconds)
    Floor wipes (35 seconds)
    Weighted oblique twists (15lb) (35 sec)

    2x
    toe touch (10 reps)
    cross leg crunch (20 reps)
    X man crunch (12 reps)
    Stationary bike (35 sec)
    Weighted crunches (12 reps) (15lb)

  3. Beginner here but always had strong abs, I'm OK getting through them for the duration but those Jack knifes kill me literally struggle to get a few out.. Next exercise, the last is fine… Jack knives is a killer?

  4. Day 1 : Had some troubles with 2nd exercise and 4th.. FYI I am adding 50 normal crunches as compensation for the exercises I have trouble with other then that did about 2 – 3 sets for each other exercises… will try to keep updating
    Day 2 : completed.. already starting to see a small difference… added 75 crunches
    Day 3 : woudnt call this abs but very small lines are making an appearance

  5. Easy dub easy claps
    Day one:meh
    Day two:🤣
    Day three : I was sore but felt six pack
    Day four : I felt I like I blacked out during experiment

  6. Hi! I’m Alba from mexico, I’m really surprised how do you look and of course you profesional work, but I really concern about the pelvic flour. How do you recommend to take care of?

  7. Starting tomorrow because I’m too lazy today lol,please remind me to update because I might even forget about the whole exercise thing and stay fat lmaooo

  8. Updating my progress to stay motivated. I missed two days, but I will do two extra days at the end to make up. I will post a video of before and after:

    Day 1 (7/11): Done

    Day 2: Done
    Day 3: Missed
    Day 3: Done
    Day 4: Done
    Day 5 (7/16): Done
    Day 6: Done
    Day 7: Done
    Day 8: Missed
    Day 8 (7/20): Done
    Day 9: About to do it now (ugggh). Very tired/lazy. DONE
    Day 10 (7/22): Done
    Day 11 (7/23): Did it late as hell, but…DONE
    Day 12 (7/24): Waited late too… DONE
    Day 13 (7/25): Feeling pretty good. Thank God. DONE
    Day 14 (7/26): Tired.. DONE
    Day 15 (7/27): Miserably tired… DONE
    Day 16 (7/28): DONE
    Day 17 (7/29): DONE
    Day 18 (7/30): About to do it now…DONE
    Day 18 (7/31): Missed

    Day 18 (8/1): Missed
    Day 19 (8/2): DONE
    Day 20 (8/3): DONE… TWO MORE DAYS!
    Day 21 (8/4): DONE… ONE MORE DAY

  9. Starting today : 22/7/19

    Day 1: My abs hurts so much (even tho i don’t have lol) and can’t do all Steps properly

  10. I really hope this works…..I've downloaded a lot of ab workout AoS and tried the exercises for a month and I barely saw any change

  11. Did no one finish this and remembered to post update? Lol. Guess I'll take one for the team

    DAY 1- finished. Realized how fat I am now haha. Hurts so good though.

  12. I think abs are just like other part of body….thy also need recovery time…. consistently for 22 days seems strange

  13. Day 3… it’s funny how the stronger you get the longer and more suck happens with this extinction shit😂

  14. God bless you dude. This came to my feed at the perfect time I have 8 weeks until i ship out for Army basic

  15. day 1: it was pretty hard, i hate the alternating jackknives
    day 2: abs are now pretty sore
    day 3: abs hurt even more but getting use to it
    day 4: abs hurt still, but the pain is not a big deal also seeing changes just a 2 pack so far
    day 5: same results
    day 6: im flying thru this(abs hurt but getting used to it)
    day 7: same results
    day 8: same results
    day 9: abs hurt
    day 10: same results
    day 11: i see a four pack but its not that noticeable
    day 12: same results
    day 13:same results< i did it 3 times for a challange
    day 14 same results
    day 15: im flying thru this even faster

  16. the best coach & the best physic ever!!!! When passion and hard work pays off. Thank you Jeff for the brilliant tips!!!!

  17. I really wonder if it is possible to get that body with just exercising, no dietry and protein, just exercise.

  18. Day: 1, decided to say "Fuck it." due to YouTube recommendations. It was a lot more intense than I was expecting. Gonna be doing another run through of this in a few hours.

  19. It’s mostly proper diet. This will get you strong abs and it’s been working; however, if you really want to see the results, you need a better diet.

  20. Hi, Jeff. Awesome intro to the 22-day workout. But the one thing I'm not clear on is how do you add to it, do you add to each another set per week?

  21. Hi. I found this challenge and I want to definitely give it a try, but I have a question though. How many reps should we aim for this session? Thanks!

  22. Wanted to ask if u can train ur abs everyday? I’ve heard u should give ur abs a break just like every other muscle in ur body

  23. I go on holiday in 40 days, trying to get abs, will be doing this everyday will update this comment each day to let you guys know if this works

    Day 1:

  24. 2:26 can you not just bend your legs a lot? I still feel my abs get sore…with straight legs it's my legs get tired before my abs

  25. The thing is I've seen people documenting their experience but I'm thinking y'all only do this shit once huh, but I've done this and I'm pretty fit and do excersize often and I keep going until I can't and this shit is hard after the third one I can't do the needle excersize that shit hurts I've done the first three like 3-6 times idk are people doing it like me or nah???? Cuz then it would make sense how y'all are getting through all of this

    Only do the excersizes once not the days

  26. Wait I need some help understanding Extinction. Okay so I just did the first exercise, Heels to heavens, 5 times. That can't be right. But I made it through the 45 seconds and took 10 second breaks in between. Help?

  27. when I do the first exercise, a click occurs in the spine. it doesn’t hurt, it’s just an unpleasant sound. I do everything right and breathe and strain what is wrong?

  28. Hey, I've been watching your videos for quite some time now. They have served me quite well. For abs, you've created another video- The perfect Abs, from the The perfect workout series. I'd like to know which video content would you suggest for better results on abs ?

  29. Day 1: completed✅abs are hurting but I like the pain
    Day 2: completed✅abs are still hurting because of yesterday but after the workout I felt better
    Day 3: completed✅workout today was easier than yesterday, but I still feel how my abs wan‘t to get stronger
    Day 4: completed✅today was the first time i could do every exercise 2x more than the first time!
    Day 5: completed✅same results

  30. I find the last exercise much easier than the other ones? Why is it only 30seconds? Or am I doing something wrong..

  31. starting date 8/9/19 / end date 8/31/19 wish me luck! Check my results on instagram @5ogan when i’m finished 💙

    Day 1: that was the most painful thing i’ve done in my life i’m really sore.

    Day2: way more difficult considering i was sore but pain makes me work harder.

    Day3: the hardest day so far, body is really sore i can’t even put a shirt on lmao.

  32. Day 1 – done. Couldn't finish X-man and thread the needle

    So couldn't do it for two days here I'm starting again

    Day 1Bis : done. Couldn't finish X-man thread the needles and jackknives tho.

  33. I think I did this all wrong…
    I spent almost 15 minutes on the first excercise and i was so sweaty and exhausted i couldn't even complete on rep off the others

  34. I’ve been trying to follow this since December but haven’t been focused. Now I’m doing it!
    I’m 16
    Weight: 145lbs.
    Day 1: Complete (struggled with jack knives. Ended up doing two sets of 25)

  35. Ima copy nd all.

    Tuesday August 13 12:03Am
    Day 1✅: I struggled with a few exercises when I was all done I repeated the first one also I am doubting if I'm doing them right I haven't felt s burn in my abs only in my arms it felt a burn a few times tho(on my abs). I'll keep going

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