Barbell Ab Workout (4 MINUTES!)

Build a ripped core by training like an athlete here
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Most ab workout routines consist of the same ab 15 ab exercises performed over and over again. The problem with that is that not only are you limiting your arsenal of effective ab movements, but you are missing out on a chance to train your abs much more explosively. In this video, I give you a barbell ab workout that will absolutely crush your core, and it doesn’t even contain a single crunch!
This weighted barbell ab workout routine is one that you can do with a single barbell and a weight plate that will allow you to perform each of the 4 exercises shown. Simply anchor the barbell in the corner of your room and you are all set to crush your core in just 4 minutes. I say core because this is not just an ab exercise but one that will hit your entire midsection including your obliques, serratus, transverse abdominus and lower back.
To perform this ab workout routine you must complete each of the following exercises for 1 minute.
First up is the tight twist. This exercise requires that you maintain a tight core as you twist your arms close to your body from left to right. The weight of the plate and barbell, as well as momentum, are going to want to twist your abs and core along with it. Do not let that happen. If you want your core to work hard you need to resist the temptation to let it go for the ride. Obviously, the heavier weight you use here the more difficult it will become to resist the twist!
Next up is the Plank Lateral Rollout. Most of us have probably tried rollouts to the front. By incorporating a whole new plane of motion, we make this plank ab exercise that much more difficult. Try rolling the bar out as far as you can to one side and you’ll not only feel your obliques and abs work hard but your chest as well. Again, perform this exercise for 1 minute alternating back and forth from right to left.
Next you’ll perform the Plank Heave. This exercise is much tougher than it looks. In order to overcome the inertia of the nonmoving barbell and plate off the ground you have to really stabilize your abs and generate enough force to lift the bar off the ground. During the transfer, your core must stabilize in a 3 point plank position, which will put extra demand on those already fried abs of yours!
Finally, the Push Away Press to finish up your barbell ab workout. This deceptively hard ab exercise is yet another that works muscles you never thought it would. Obviously, it looks as if this will work your shoulder as you push the barbell away from you…and it will. But if you twist your torso as I’m showing you in the video you’ll immediately place a high demand on your obliques. Feel them work and contract on every rep as you crank your way through one minute of this exercise as well.
Repeat this barbell ab workout routine for 2-3 more rounds to really fire up your abs. For a complete ab workout routine packed in with your daily workouts to train your entire body like an athlete, head to athleanx.com and get the 90 day ATHLEAN-X Training System.
For more weighted ab workouts and ab exercises you can do with a dumbbell and barbell only, be sure to subscribe to our youtube channel at / jdcav24

[@timothyXsims]

Just wanted to say man your the greatest. You speak the truth and coming from a real fitness guy. And your fathers a physician? I watch furious Pete and the hodgetwins along with some other body builders and I have to say your videos are entertaining and dead on point. You motivate me and you make things simple and actually give good advice. And like you said there's only one way to see results, by living a healthy lifestyle 365 days a year. Theres no magic to get you where you want to be. Major props to you, your really strong will powered. I'm 21 and 5'7 overweight , no muscle , never had a great body like I want and I can never stick to working out and eating clean. I have no will power but yet I wake up everyday wanting to change my lifestyle. Have a blessed day bro.

[@robertmccudden]

Legit Tim Agree absolutely.

[@IBAiiL3RZzv7]

Legit Tim honestly, i was at a similiar position a year or 2 ago, and after seeing this guy and a few others i got really motivated to change something. First 3-4 weeks were easily the hardest in reference to sticking to a workout regimen but after that it's easy. You grow to love the gym and love being active and doing something, anything physically demanding. I get these sorts of roadblocks every once in a while but thats when i'm exceptionally busy and/or i get so enthralled i start skipping rest days but a bit of self motivation and i;m right back to loving it again. One of the best decisions i've ever made was my first gym membership (not exactly the gym itself but starting the gym) and would encourage anyone to start working out but only if it's what you truly want.

[@a049806t]

So true. There are so many BAD training and fitness channel on here with really awful advice. This one is my favorite. No bro science here.

[@antdx316]

Legit Tim for me, I think the best way to work core and abs is heavy heavy front squatting, plus it fixes posture too

[@stilldunnoman]

if thats you in your pfp congrats man seems like you put in a huge amount of work ! respect! 💪🏾🫡

[@HaarisMajidTraining1]

Mike Chang needs to watch this series so he can see what real abs look like

[@XXXKruszakus]

Rename your channel to Ablean-X

[@sbkhan1314]

Hehehe i see what you did there…you thought you could get away with saying that!!!

[@lakshyathakur14]

0:45 Tight Twists. 1:08 Plank lateral roll outs. 1:28 Plank heaves. 1:40 push away press.

[@artdependent84]

straight to the point, not long at all, simple and clean! Thanks

[@IBAiiL3RZzv7]

those tight twists (or landmine 180's as i know them) are easily my favourite ab workout, the get your shoulder involved and a few other muscles as well as really working your abs.

[@DIGGZZ2001]

can we get a playlist dedicated to Wash-Board Wednesday?

[@markmartinez4155]

This video got me hyped to work abs, excited just watching haha

[@valiantvimal]

Ab Roller using Barbell, important thing is missing!

[@Azrial]

Nice video man ..your aways vascular as fuckk..liked

[@Janhartman74]

Did them today, man that feels good. I love these exercises!! Thanks!!!

[@Matias-eh2pn]

I tried the first exercise today, and i loved it! You can really feel the work in the obliques.

[@1111italia1111]

Im a new subscriber since 2 months but i already can say thats ur vids r so high quality with all the info u gave to us bout body, correct movement, ideas for novice etc.. always thumbs up before playing the vid because i already know ! never gone wrong with athleanx :) thanks u so much !

[@KM-cm1jp]

Boys, if any of you are thinking about working out, do it. I have been lifting for a year and got decent results because of noobie gains, but I still put in effort. Every aspect of my life has improved. I have confidence, I can talk to girls, I feel as if whatever I do, I’m going to have a good attitude and just work my ass off. Last year I was about 125-130lbs. Now, I am 155-160lbs. 🤘🏻🤘🏻

[@luckystrke]

I get backpain and scapula snapping when I do the first exercise :/

[@WojtTec]

Last exercise is known as.... Obliquerator!

[@isaiahtbowers6706]

Hey bro, can you post a back and lat exercise video for Dumbbells please. Because I can't find anything for them, and I only have one dumbbell and my body weight.

[@NestorRochatigre]

Jeff you are so the man always coming up with innovative stuff. I am interested in giving this a try but how would you recommend getting started? are they timed exercises vs. rep number? I have a string core but not exactly washboard. Sometimes deal with some lower back pain especially on the twist. I wish there were 10 thumbs up to give

[@Tirreger]

Hey Jeff, could you perhaps make a video where you talk about the so called "afterburn effect" ?

[@lukemickan3795]

Sorry for my naivety Jeff, but won't tight twists give me a thicker core?

[@felipesanchez9201]

Great video and great workout, unfortunately for me I get injured after implementing some exercises showing in some of these videos due to mismanaging intensity. To go on ones own into training without any support other than what shows on these type of videos is not a good idea. I now have 6 weeks of laying down due to a neck and shoulders contracture. My advise would be to get a personal trainer if someone is serious into training hard specially starting from scratch, then if you want to show these videos to your trainer and discuss the suitability of the exercises great then. I learned immensely from these videos and lost weight but at a cost of getting a massive neck contracture. Avoid my mistake and work the intensity and volume with a personal trainer setting you up

[@MagicMitch]

I always look forward to these creative workouts which I can do from home! These videos are greatly appreciated!

[@larvancioramos9748]

Magic Mitch muchacha

[@Willnotdrawback321]

ATHLEAN-X™ , is it safe to take a cold shower after a intense workout? or should we wait for 30 minutes or 1 hour before we take cold shower? Are we gonna get tubercolosis if we take cold shower ever time after workout?

[@IronDrummer91]

What's the music? Epic

[@MrMano54]

If I had money I would purchase your programs

[@samuelgrey5299]

This music sounds like an epic final battle

[@CrossrdsConsulting]

How many sets and for how many reps would you recommend to start on this?

[@Alosh0580]

Awesome... ABs and core is my new focus. Those gonna help a lot. Thanks for sharing

[@MMA-CLIPS2]

The last one does nothing to my abs..

[@sonamtipotas8564]

I dont know about the rest ,but as far as core-abs-oblique excercises are concerned he is the man!

[@paulclark2410]

Every time I plateau in my exercise routine, i.e. doing the same things over and over, I always find inspiration from this channel to expand my exercise repertoire. Thanks for your hard work!

[@wheelzofoz]

Looks very challenging.

[@sebastianhacker8091]

What can I do in order to anchor the other end of the barbell?

[@jillianseaton6252]

Is this workout ok for women also?

[@Oneday1399]

Hey Jeff is this a new studio of yours

[@Xeranx]

Hey Jeff. Would it be possible for you to, maybe, do a video on the biomechanics of a push up especially where long and short arms are concerned? Thanks.

[@carterminter7814]

Jeff, I've lost almost 40 lbs thanks to your fool proof method. And you're still teaching me every day

[@IPTKI]

Landmines are one of my favorites

[@ballislife3412]

wow no barbell roll outs? come on man

[@MCGrizzly99]

so this guy does own a shirt

[@sidewinder86ify]

Damn nice tips you give!

[@allenbinion1575]

Also, Ive been training 3 months. I feel ive hit that wall. I have definite growth..but it seems to have stopped..or slowed. Whats the best way to counter this? Different exercises? Push myself to more weight? I dont have 2lb. Weights..I have cast dumbells, and cant afford every 5 lb. Increase. Im lifting 2 20s now..and would have to jump TEN lbs. TO 30s. Is that too much? No way I can lift them as much as I lift my 20s. Thanks!

[@annihilationgaming2289]

i love the dramatic music lmao

[@ItsJamesCuhhh]

these are some killer workouts, thanks

[@jozsefdevecser9046]

why u dude never make videos of leg/calf workout? i'm mostly would be interesed in calf.

[@bobbyt766]

got that frank zane look

[@foundfoundfound1]

suggested topics: improving vo2 max & lactate threshold (on running track, concept 2, or versa-climber). this aspect of athletic performance not previously covered. the american breakfast (possibly the worst meal in the world).

[@binhassan9916]

I'm new on gym and I really work hard but I couldn't add more then 4 Kg in 2 months What can I do so I can get a fit body Thanks

[@mattcrawford3119]

How long does the Athlean-RX supplement package last (in days)?

[@abecross]

Name of the music/theme?

[@MrKinesio30]

Hi Jeff, your exercises, tips and all the explanation are very useful also for a professional !! Thank you! P.S. Have you Italian origins?

[@incrediblez394]

I just have to say that your videos are the best. I wish I could be that creative. Can you please do a new video on traps. I've trained them and they've gotten a peak higher since changing the form but would like to get them bigger. Also if you could touch up on the speed of the rep and how many reps would be ideal for development. Thanks and look forward to future videos.

[@fearthekdot786]

Hey Jeff just wondering for your next washboard Wednesday you can discuss maybe killer farmer walk variations because I believe that a farmers walk is a core destroyer!

[@gktuah]

Really bad as a👍👍👍

[@ramnishchamdal5040]

Hello Sir Jeff could you make a video about how build up strenght to do chin ups and pull ups.Thank you!

[@stevenhagting4349]

Just got a landmine setup installed and gonna give this a shot today. Thanks Jeff!

[@danielparker3842]

Right. I see so many guys in the gym doing the same old routine. Love all your videos with so much muscle challenging variety and the little tweaks you add in that challenge and get you pumped even more such as the barbell "pitch" curl and the dumbbell hand position towards the outside. I'm amazed how these work and amazed at how my biceps have grown with these simple tweaks! And the ladies are noticing it too! Hehehe. Thank you so much. I'm feeling better about myself and have more confidence now than in my entire life. And I'm 63! BTW my next order of ATHLEAN RX supplements is on the way. No more of that cheap crap from Wally World! Oh, and one other thing. Since ATHLEAN RX is a clean supplement without all those added extra metals and useless fillers I now have a good water filter that removes all of the junk metals and chemicals from city water to take the supplements with. It's called Clearly Filtered clean and safe water filtration that I bought a few months back and it turns that nasty city water into delicious water that is much safer removing 99.99% of dangerous chemicals. I mean, what's the point of taking a "clean" supplement with unclean water. Another good alternative is organic coconut milk. I like taking my supplements simply and not all of those fancy recipes (which I am sure are delicious) that you feature, but that's just me.

[@dashdolo460]

Thanks Jeff.....going to use these four moves in tabata.....repeating the moves in rounds five thru eight.

[@DallasKICS]

I like the plank lateral roll out, I'll have to incorporate that with some of my athletes

[@bla7164]

Awesome stuff as always!

[@mazedar_tv]

Can u make video of leg press exercise. M strugling with upper cutting of thighs

[@TheFOXWALDO]

the very last one do you switch sides to the right and left or will one side work all ???

[@Jerry-uc1pn]

Jeff i have tight abs and it affects the mobility of my whole body when doing exercises. Could you do a video on abdominal stretching?

[@offthegridhealth]

Feeling the burn from the landmine plank heaves. Very creative. Jeff Cavaliere is the real deal.

[@Tharindalasitha]

Gonna try this

[@saibcis]

you can try also the push away press with squat in lateral position and it super tough for the oblique

[@sebastiancampos5835]

I love this workout really needed this reality check. this one is great highly recommend it.

[@jasondeveloper2009]

Great stuff. Sounds like the music from "The Rock".

[@hedins22]

Appreciate the effort you put in, by helping ordinary people with life changing experiences. What i enjoy is a variety of different excersises that really stimulate the mind, body and soul. And this was something i will definitely will incorpate into my next abb workout. Big respect and admiration.👍

[@gamincito58]

I am 58 and I am exited to try this along with many others I am already working with... Thanks

[@archangelbm8816]

like this 1..

[@youngurbanpsychopath2321]

i hate doing situps and crunches so i will be trying these out, thanks for the tips

[@allenbinion1575]

Man, thanks so much for being a trainer for us who simply cant afford it. Youre great..and appreciated!

[@amyx3222]

Really a killer, really appreciate you sharing your knowledge to the world!

[@drytortugas302]

Damn 3rd!

[@curt300s]

awesome.

[@VonBluesman]

This is a great workout program for abs and to strengthen your punching power as well.

[@workworkdamn1405]

Man i swear he could find a hair band and think of some neet workouts

[@Time2AnteUp]

🔥This is why... I watch Athlean-X. Thank You!! 💯

[@goodguytyphlosion3347]

Check

[@FirstAmendment2014]

First

[@geoffpeterson1698]

The plank variations are awesome! Definitely gonna through this one in!!

[@bhadrasheelsaraswat1986]

Thanks for this video Sir.These are very effective workout for abs.

[@MrRam1993]

Jeff put up a video on how to do human flag please!!!!

[@alexsandrasolheim6025]

This was a tiring one. Definitely felt the burn. Please post more

[@szpeketor]

Jeff, how to put on mass on your calves?

[@szpeketor]

I've been trying everything and they're still small :/

[@drytortugas302]

2nd?

[@leerisinger1000]

As usual, Awesome. Thank you for the great work Jeff.

[@lucaswashington1494]

Loving that music...what is the name of it?

[@isaiahjaxon]

Lucas Washington Thats what I want to know man.

[@Jlindss]

Lucas Washington Darude- Sandstorm

[@TheLops123]

Jordan L thanx

[@Grey646]

Jordan L Thank

[@Laramoney11]

Jordan L Lmao they believed it?

[@coen226]

Epic music! Now I'm going to try that exercise out

[@Ox-Plays]

The tight twists feel like more of an arm workout than anything else, am I doing something wrong?

[@tkks7062]

Maybe it works out both the core and arms? I really feel it more on the obliques though.

[@seemykids99]

well I know what Im doing for abs today.

[@stankwho]

What about kettle bell or sandbag workouts?

[@Superboy_87]

1:44

[@ArtbyAtlas]

This weeks ab workout right here

[@zacharymilos392]

Jeff owns shirts??? Who knew!? haha

[@alexnevarez8262]

For abs should I lose all my belly fat before I start working out or does working on your abs helps lose belly fat ?

[@Scoobay]

Training and gaining muscle in general helps lose body fat.

[@mateusdovale4108]

Alex Nevarez If you train with high bf,it will work.However,you will not see.

[@zorkan111]

Alex Nevarez Your muscles can grow stronger and bigger regardless of body fat. But you won't see your abs until you lose belly fat. But doing ab exercises won't help you lose belly fat per se. You can't choose where you're gonna lose fat.

[@zayedr6903]

can I use a smaller barbell for this?

[@jakobweis4683]

Best video you have made! Keep it up!!!

[@MrGchiasson]

Well, I know what I'll be trying later this morning!

[@Blackkray777]

Do it now pussy