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The -Hour a Week- Ab Workout (FOLLOW ALONG)

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Rating: 4.0; Vote: 1

An ab workout doesn-t have to be long to be effective, but it should be more frequent. In this video, I-m going to give you the exact ab workout routine to do 6 days a week (take one off day) for just 10 minutes at a time. There are beginner and advanced ab exercises so anyone can take part in the workout and even challenge a friend to see who can last longer. The rules of this ab workout are pretty straight forward. First, identify whether you will be following the beginner or advanced version of the workout. There are 8 ab exercises for each level. Simply choose any 5 for your workout. You may change the ab exercises that you are picking on any given day, just remember to only pick 5. Perform each of the exercises for abs for one minute in a 50 second on, 10 second off format. Your rest time here will be short so you will want to make sure that you are using this time only to transition to the next exercise in the workout. Perform each of the 5 exercises and then repeat, except on the second time through you are going to use a 40 second on, 20 second off format. This is to build in additional rest as you fatigue. All of the exercises are shown here in follow along format, meaning that you can choose to either do them with me or with Jesse depending on your ability level. Try and see if you can make it all the way to the end of the 10 minutes without resting. If you have to stop at any point, try to get back into the workout as quickly as you can to keep the burn in the ab muscles. Here are the ab exercises in the advanced one hour a week ab workout: Figure 8-s Side Stepthroughs Starfish Crunch Serratus Side Crunch Chainsaws Twisting Pistons V-Up Russian Twists Triple Crunch Here are the ab exercises in the beginner one hour a week ab workout: Canoes Reverse Corkscrews Upper Circle Crunches Side Crunch X Man Plank Heels to the Heavens Frog Crunches Pendulum Planks Remember to take a day off once per week. This 10 minute routine performed 6 times a week will equal 60 minutes of total ab work in a week. Before you think that this is too big of a commitment and that you just do not have the time to do this, think again. We all have at least one hour a week that we are spending too much time online or wasting in some other way. You can definitely carve out this small time, especially if you have ever wanted to carve up your six pack and get those abs to show year round. If you are looking for a complete workout and nutrition program that will help you to show your abs and keep them showing all year, head to and get the ATHLEAN-X Training System. See exactly how the pro athletes do it by training exactly like one. It is possible to have ripped athletic muscle naturally if you just apply the same workouts and meal plans that have been proven to get you there
Date: 2022-04-22

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Comments and reviews: 10

Pras
damn, Jeff!
i tried these this weekend (my off-training days) and it's brutal.
the first day, i tried the 50 secs on 10 secs off for set #1. i had to tap out after it was done, couldn't move on to set #2 (40 secs on 20 secs off.
on the second day, i changed set #1 to 40 secs on 20 secs off and set #2 to 30 secs on 30 secs off. made it through both sets (barely.
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Sebastian
Could you explain the serratus side crunch more in depth? I don't feel like I'm contracting anything serratus-related. It's more that I'm either rolling a bit from my back to my side, or I'm doing a side crunch where I only feel my obliques. What is the main thing I should be focused on mentally? thank you
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Obical
In honesty, I've been doing the 6/7 minute follow along videos 5 or 6 days a week for nearly 3 months now and I've noticed a huge improvement in my calisthenics, weight lifting and running! Physique-wise too I saw a drastic improvement very quickly!
Thank you so much Jeff!
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Ant-nio
Note to self:
Choose 5;
10 min. full workout:
50s on, 10s rest
Easy:
1: 35 Canoes
1: 38 Reverse corkscrews
1: 41 Upper circle crunches
1: 45 Side crunch
1: 49 X-man plank
1: 55 Hells to heaven
1: 59 Frog crunches
2: 02 Pendulum plank
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Chris
workout was great but 1 suggestion. Love the intense music but would be helpful if there was an indicator when it was time to switch, buzzer, Jesse yelling switch or something. Found myself missing reps cuz i was concerned about going over time and had to check the video.
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AndyHasFeet
did the jesse version the first round and then jeff's second yesterday - abs are still screaming. gotta say that music seriously helps me bring my a game. where can i get a full disc of music like this to pop on for full training days? seriously, it helps a lot.
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Lesly
I started this plan 2 days ago. Let-s see how it goes. I did the 10 min abs workout for 22 days. I liked it. I like to change from time to time. I am also doing the 22 day glute workout. Recommendation how heavy should I lift to see progress?
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Sevcan
Did this the first time I followed along this xrcise (jeff's version, pulled my abs in, focused on my breathing, same moves, same cadance and I'm not even breathing hard. This exercise hasn't pushed me one bit. What am I doing wrong?
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The
I do this at least 3 times a day, it's really good because we have 16 different exercises to choose from.
I reckon Jeff regrets choosing Starfish crunches twice, that looked like it sucked the 2nd time around lol.
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Maria
This workout is great! I just wish it had a ringing bell or any other sound so we know when to change exercise. it is very difficult to follow only with headphones at the gym.
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