The PERFECT Abs Workout (Sets and Reps Included)

[@athleanx]

If you are looking for an intense ab workout that will take you just 7 minutes to do, I put together a workout that you can follow along with in real time - kzbin.info/www/bejne/enmnYmBohZ5neqs

[@tonybaze]

Yes I was looking for this 🔥☄️

[@khaledannajar]

Can I do this daily or I have to have rest days?

[@freddiebeltran8174]

Damn

[@ametron8830]

is this a core workout or just the abs

[@harveyquinn3535]

How come I’m not feeling it in my abs? What am I doing wrong

[@alejandro77131]

BEGINNER 4:40 ISO Reverse Crunches 5:55 Seated AB Circles 7:00 Recliner Elbow Knee Tucks 8:05 Opposite Side Elbow to Knee 9:22 Oak Tree Stepouts 10:38 Banded Pulldowns 12:45 Plank Pushaways 13:46 Overview

[@ArmandoFloresAvila]

Thanks bro

[@declercktimo]

Bro... 👊🏼💪🏼

[@Chris-0113]

Real life hero!

[@huzayfakhan9222]

How do u do the last two without bands lol

[@MediumRareOpinions]

@@huzayfakhan9222 You can pick up bands pretty cheap online or at affordable sports shops. Invest in some! They are great for joint health.

[@alejandro77131]

ADVANCED 5:05 Hanging X Raises 6:10 Hanging Leg Spirals 7:20 Tornado Chops 8:39 Scissor V-Ups 9:55 Sledgehammer Swings 10:38 Banded Pulldowns 13:26 Plank Punchouts 13:55 Overview

[@morgansheepman2403]

You're a good man, thank you

[@jaspergrootkoerkamp9594]

But do you have to do the exercises once? And how many times a week? Did I miss that or did he not say that?

[@waleedalzuhairi526]

@@jaspergrootkoerkamp9594 2 times a week do it with timing or 15 reps of 4 sets each exercise do them slow and good form keep a tight core

[@d4rkpkzz]

@@jaspergrootkoerkamp9594 He advocates for daily ab workouts, about 6-10 mins long. He has a good app called "6 pack promise - ultimate abs"

[@nextgenwellness]

Legend

[@dominiccarrano9513]

Beginner 4:40 iso reverse crunch 5:55 seated ab circle 7:00 recliner elbow knee tuck 8:05 opposite side elbow to knee 9:22 oak tree stepout 10:38 banded pulldown 12:45 plank pushaway 13:46 overview Advanced 5:05 hanging x ray 6:10 hanging leg spiral 7:20 tornado chop 8:39 scissor v up 9:55 spedghammer swing 10:38 banded pulldowns 13:26 plank punchout 13:55 overview

[@Abbasmorbiwala]

Mvp

[@22erazor]

Appreciate u

[@egoat5082]

Thanks homie

[@rajatmond]

Lifesaver!

[@nadamaher59]

Thank you

[@abdulmunim2489]

I am a doctor and whatever jeff says is always true and never contradicts with my scientific knowledge of human anatomy and physiology. He has reached pinnacles of success in fitness. Hats off to this legend. He applies his knowledge very efficiently

[@nguyenanhtu8182]

Nice :)))

[@felixchien1664]

You saying you're a doctor means nothing to me. Just a bunch of brainwashing for your schooling...if you're in the USA

[@jjkwak5215]

i dont think a real doctor would say something as cringey as 'scientific knowledge of human anatomy' lol.

[@SRR1213]

@@jjkwak5215 Shut the fuck up, twat. That phrase makes perfect sense.

[@Leviathan-9032]

Jj Kwak Tf do you want a real doctor to say then? “Human bones and uhh muscles bro, this guy knows his shit well”

[@arash8664]

Congratulations on 8 mill jeff u deserve every single sub and more.

[@veljkobjelic]

@@JoeyCentral multi-millionare

[@mergimcunaj8745]

@@JoeyCentral or under the bench bress

[@DiegoLopez-rl3jk]

WoW, this channel grew so fast

[@Hotpotato4]

Time for some Carrot cake to celebrate

[@FedSher]

greetings from here as well 🏆💪

[@nickideleon2287]

OMG at last an abs programme with someone who actually knows what they're talking about. As a fellow Physical Therapist (in the UK) watching and following this guy is like a breath of fresh air!!

[@deleteunitiftaken3946]

As a normal normal person its like a breath of hell burning a new part of my body every day

[@danmear5386]

But how many times would you do this workout in a session? Is it "do each of these for 30-60s and then go home"? Or "do these exercises with 3 sets of 30-60s each"

[@RebelBallad]

@@danmear5386 i was looking for an answer of this question :D

[@nostalgia6669]

@@danmear5386 I do 15 x 4 every exercise and it works for me at least

[@maanit5065]

@@danmear5386 in sets, starting with 2-3 sets and then increasing reps if u think it gets easier. U should start with 2 sets

[@louminatti2919]

Jeff: 'I used to be a skinny guy' Me: *imagines Angel Di Maria*

[@egeaydemir9825]

Underrated comment lol

[@virendrasankhla4694]

Sergio busquets says hi

[@terryzuniga2473]

broooooooooooooo

[@FedSher]

dude that's true , the difference is that...Jeff keeps it great 👍...and Di María used to be a great player, not quite the same now 😐

[@coffeelover3217]

hahahah lmao

[@bemykitty23]

When you're so fit you don't need a diagram, you become the diagram.

[@erex9875]

JR Te LMAO

[@kbflorida888]

I need a diagram. A BIG diagram.

[@chillagalet3013]

Noice

[@thehoodednerd6930]

Hate when that happens lol

[@ayaanbilalassen]

😂😂😂

[@ashish8676]

If Jeff has all six infinity markers. He will be unstoppable.

[@nirmlarana8655]

One snap and everybody start doing their face pulls *Snap* just like that.

[@ismailridwan6489]

One snap and every people who have muscle imbalance will balanced as all things should be.

[@aviralsinghal1274]

Inevitably he will have them all.

[@youngbodybuilder2271]

🔥🔥HOW TO GET RIPPED!!!3 SACRIFIES YOU NEED TO MAKE!!!kzbin.info/www/bejne/hJnLqXeGYsuMi6c🔥🔥

[@micahbettis2683]

Do a vid on shin splints Jeff. How to prevent and treat them.

[@justinroberts2323]

Make this top comment 😫

[@starbars96]

I thought he has already

[@jaskarankharay]

This needs to be top comment asap

[@no-yj2cf]

I try to avoid running and standing at all costs

[@everythingnaruto5682]

I tried stretching them and they have reduced significantly.

[@ton7468]

I feel like I grow brain cells watching Jeff. Thank you for years of big words and good content!

[@imsentinelprime9279]

It making me big brain 😭😭

[@manuelreyes4198]

Beginner 4:40 iso reverse crunch (30-60 sec) 5:55 seated ab circle (30-60 sec) Rest 30 seconds 7:00 recliner elbow knee tuck (30-60 sec) 8:05 opposite side elbow to knee (30-60 sec) Rest 30 seconds 9:22 oak tree stepout (30-60 sec) 10:38 banded pulldown (30-60 sec) 12:45 plank pushaway (30-60 sec) 13:46 overview Advanced 5:05 hanging x ray (30-60 sec) 6:10 hanging leg spiral (30-60 sec) REST 20 seconds 7:20 tornado chop (30-60 sec) 8:39 scissor v up (30-60 sec) REST 20 seconds 9:55 spedghammer swing (30-60 sec) 10:38 banded pulldowns (30-60 sec) 13:26 plank punchout or Gymnast ab tucks (30-60 sec) 13:55 overview

[@AtcomplayZ0]

so is the 30 sec and 60 sec 2 different sets to do?❔

[@hunterkmett4058]

* Sees ab video * * Jeff has shirt on * "Now wait a minute here buster..." * Jeff takes shirt off * "Nevermind, we're good here"

[@somniato7759]

Jeff: *Wears shirt* FBI: _wait, that’s illegal.._

[@dtc7014]

>48 seconds ago >48 comments Perfectly balanced, as all things should be.

[@yoyokingarthur7515]

/r/UnexpectedThanos

[@ohnename4076]

LOOK INTO MY EYES dude u were on 48 likes a second ago

[@dtc7014]

Ohne Name I am inevitable.

[@razin275]

48TH LIKE LMAO

[@monkey1234512345]

Helps my OCD too

[@michellemangelsdorf7107]

I’ve been doing so many exercises wrong for so many years, no wonder I’m falling apart. This video is the just the beginning of my new plan to start doing things the right way. Thank you, Jeff, you have given my 51 year old body a second chance!!

[@michellek2946]

Same!!! I’m Following him now at 54 for joint preservation and getting the most out of my workouts

[@LoLgamer789]

The legend has it that if you do three sets of facepulls before you go to bed, the gain fairy Jeff will appear while you sleep and give you the gains that you need but dont deserve

[@tavukdoner3500]

Knk dilci misin merak ettim efsane çünkü ldkcjskclkdkc

[@ApostleThe344]

Hes our dark knight

[@molin1310]

@@ApostleThe344 a watchful protector. a dark jeff

[@benvanzon3234]

My most perfect timing ever! Time to warmup

[@brad2416]

Warthunder vids same😭I’m just entering the gym

[@georgie7890]

@@brad2416 I hope you have an intense workout

[@NeuronActivation]

@@georgie7890 No u

[@georgie7890]

@@NeuronActivation away thanks! Had leg day yesterday and it was intense

[@elijahbaltazar518]

Warthunder vids having his vids come out at a perfect time is called the Jeff effect

[@sammylenjou4235]

...when the beginner workout feels like training for Navy Seals...

[@DanielLastName]

And its only the abs!

[@lenomagno]

💀💀💀😂

[@yash2614]

Wish Jeff could do a Q&A, after all he has reached 8 million subscribers!!!! Nevertheless congrats on 8 million subscribers...and...many more to come!!

[@XxiPoisonZxX]

He does them on his insta from time to time

[@yash2614]

@@XxiPoisonZxX Thanks bro, I will make sure to check him out but he should do it on KZbin as well.

[@MediumRareOpinions]

@@XxiPoisonZxX Desire to interact vs desire to have as little to do with Instagram as humanly possible... Eh its probably worth it, Jeff provides quality content.

[@elijahralls3475]

Literally uploaded right before my ab workout... this man is a GOD

[@saraclontz8932]

These exercises made me realize how much my current routine was missing. Thank you so much.

[@corynorell3686]

I envision Jeff chuckling to himself as he typed "ab-atomy"

[@blackjackool]

😂😂😂😂

[@vitaliycherginskyy166]

Let me simplify the vid for all of you. Do face pulls till failure for 4 sets, 4 times

[@vitaliycherginskyy166]

@@certifiedyogurtmale burn fat on abs, pull with your face, build muscle in calves

[@lucasvanhamburg4937]

Why are everyone making jokes about face pulls?

[@jimmywu1011]

No, you have to do twelve sets of one, not one set of twelve

[@vitaliycherginskyy166]

@@jimmywu1011 or u can stop being a puss puss and do 12 sets of 12. Best of both worlds. Max weight plus a plate. 10 second hold at the contraction point on each rep.

[@InsaneLegenD756]

Hahahaha keep the meme alive brothers!

[@Michael.F.B.]

Arguably the best video on the entire athletic spectrum of the internet. Thank you, Jeff.

[@J_ReidExpress]

These Perfect workouts are the TRUTH!!! Appreciate the beginner and advanced options!!!

[@Danks6990]

How many times you finna bless us with a free workout Jeff?!?!? THANK YOU, really needed this.

[@paolopischedda7629]

Always blessed 💖

[@corynorell3686]

That's literally the foundation of his channel. So uhhhh...... All the time.

[@immortalredneck1259]

The PE teacher we never had

[@PabloMolina-wv6gs]

8,000,000 subscribers congratulations athlean-x, continue like this, you are the best jeff.

[@paolopischedda7629]

wow, incredible results 💖

[@JaxBlade]

ABSolutely Great work as always. Looks Fun and challenging too :D

[@declanbrown5056]

Jax, I did your Garou regiment. Goddamn was my back and chest sore the next day. Thank you for giving me a routine that will allow me to take down the hero association.

[@declanbrown5056]

@@elmehdi8332 Hey, human martial arts against a 4 legged fighting style put me at a big disadvantage...

[@brandonsteel8251]

Hey Jax! If Jeff and jesse was an anime character, who would they be?

[@sharonl.peterson1589]

JaxBlade you should do a collab

[@lwp1428]

I was a distance runner for two different ncaa programs in college and I’ve worked with all kinds of weight trainers over the years. I can tell you that this guy rly knows his stuff! I’ve learned some new things on this channel I’d never even heard before. This is how weight lifting is meant to be done - keep up the good work Jeff!

[@BrendanPJames]

Weight training for distance running tho…

[@mcrawford5877]

Thank you for beginners modifications. Even though I’m not a beginner it helps to have mods to use since I’m now in my 50’s and can’t do as much because of injuries. Appreciate the information to strengthen supporting muscles in core. I still have the 6 pack but needed those supportive exercises.

[@frankf8404]

Beginners: 1. ISO Reverse Crunches - 4:39 2. Seated Ab Circles - 5:56 REST 30 SECONDS 3. Recliner Elbow to Knee Tucks - 7:03 4. Opposite Side Tuck Planks - 8:05 REST 30 SECONDS 5. Oak Tree Stepouts - 9:25 6. Banded Pulldowns - 10:55 7. Plank Pushaways - 12:49 Advanced: 1. Hanging ‘X’ Raises - 5:10 2. Hanging Leg Spirals - 6:13 REST 20 SECONDS 3. Tornado Chops - 7:24 4. Opposite Scissor V Us - 8:43 REST 20 SECONDS 5. Sledgehammer Swings - 10:00 6. Banded Pulldowns - 11:16 7. Plank Punchouts - 13:26

[@zuhaiyr]

Thanks❤

[@ddsdwedqwed362]

I love you no homo

[@Primex1337]

Not all heroes wear capes

[@dominikarapacz7106]

Did he say sth about sets? How many?

[@jsanyt807]

Thanks so much man

[@sonicrulez]

Combined a few exercises from here with a few variations of my own and it turned into a 40min killer core workout, targeting every muscle included. Quick tip: If you find the plank punchouts to be difficult or you're limited on space, you can do them standing in a boxing position and leveling the elastic band at shoulder level. Basically do controlled punches (straight jabs) in an orthodox stance and a southpaw stance as well. Make sure to push your shoulders/scapula back when retracting and focusing on moving the scapula forward when punching. The angle may vary but not too much, you can experiment with it and see what works best!

[@jonathanvasquez9604]

I will never get tired of listening to your lectures Sit. Keep it up

[@olivier7210]

*ignore this*, reference for me to do these at home 1st exercise: 4:39 2nd exercise: 5:54 3rd exercise: 7:01 4th exercise: 8:04 5th exerciseL 12:48

[@vamashisomashekar3564]

I will not ignore this comment

[@watermelon3288]

Me neither

[@brandonrinehart7516]

I refuse to follow your instructions and ignore this comment. Instead, I will pay attention to it and utilize it myself.

[@olivier7210]

Glad I could help you guys😂

[@ihatebritain3942]

I wish I could save comments

[@debojitrabha2502]

We need a diagram Jeff: hold my shirt

[@dumbphilosopher6966]

I've been training my abs for more than a month with regular exercises that everybody knows, and then i watched this video and gave it a try, and i just wanna say this was the first time i felt i was actually training my abs. Thank you

[@shivaa9901]

Bro, could you please tell me how many reps do i need to do...

[@dumbphilosopher6966]

@@shivaa9901 Number of reps doesn't matter, do the most amount of reps you possibly can, you'll find yourself at first getting exhausted quickly, but you'll build up to more reps afterwards

[@shivaa9901]

@@dumbphilosopher6966 and do i need to do them daily for 6 days. Or can i give gap between days

[@ryanschwarz5762]

@@shivaa9901 Once a week to begin with

[@bigtrillerz509]

@@ryanschwarz5762 once a week ??? thats not gonna do much lol minimum 3 times a week

[@abhishekprakash4146]

The legend says that the band behind is still moving...

[@foussenimama908]

😂laaal

[@austinhampshire7282]

That is really distracting now

[@zubeydekadioglu5640]

andromède andro kzbin.info/www/bejne/f165o5SQlJVrfrs 🌿🌷🌷

[@wraith5151]

Legend in india = Chutiya 😂🤣🤣🤣🤣

[@saturnxx7109]

What type of eyes do have how did you see that XDDD

[@atharshk7781]

thanks jeff i got obliques and abs because of this ,using it ,usingg it really really made difference ,cant believe i have these,one thing i can trust you blindly ,,true knowledge and giving heart,, jeff is the man

[@arturzin]

I've never felt my lower abs burning the way I did with this workout! Best workout ever!

[@brady.walczak]

i knew jeff wouldn’t keep his shirt on the whole video 😂😤

[@AlexSmith-tz2lf]

@Stewart Griffin And he does the muscle markings which work better on his robotically crafted body, so I don't see a problem when he does ever.

[@beardicapros5935]

If i had a body like his i would throw all my shirts away

[@PahEz]

@@beardicapros5935 work hard, sleep well, eat well.

[@nicholasjohnson2210]

I've been using this guide since December everyday and my abs are starting to come in. I do Iso reverse crunches Seated ab circles Recliner elbow to knee Scissor v ups Keep in mind my arms aren't what people would call normal so I'm not doing the arm oriented ones. I'll keep you guys updated. Thx Jeff!!!! 😘

[@zacharyyyy_]

How is it now it’s been a year

[@nicholasjohnson2210]

@@zacharyyyy_ hey man, i went from 78 kgs to where i am now, 68 - 69 kg. i got lazy recently but im semi-happy how i look. thanks for the check in. this ab workout is great

[@zacharyyyy_]

@@nicholasjohnson2210 nice man keep it up!

[@nicholasjohnson2210]

@@zacharyyyy_ hey thanks you!

[@beermathuang3874]

This is my favorite "perfect workout" video in the series so far. Love the content.

[@itskunaltanwar]

30 second rest is my favorite exercise 😂😂😂

[@TeamCarolVaz]

*AMAZING* 💪💪💪💪💪💪🔥

[@sl7722]

Jeff, you're the truly 'perfect' element in this workout series.

[@buck8266]

Who else is a grateful that they discovered Athlean-X

[@xvr.andrewxvr6918]

Rahul Krishna me

[@neverforgettodofacepulls782]

@mr sir Easy there tough guy. We don't need another shit storm in the comments.

[@movement2contact]

🥒🍆

[@buck8266]

@@FrazzaJ2000 yeah getting some likes from people I don't even know and probably will never meet is gonna fill my lonely heart. You guys are just salty.

[@FrazzaJ2000]

@@buck8266 It won't, yet you'll still post these attention seeker comments in his future vids :)

[@latanyasm17]

I love the education behind the movements. Thanks

[@superpermabannedDane]

(notes for me) 4:40 iso reverse crunch 5:55 seated ab circle 7:00 recliner elbow knee tuck 8:05 opposite side elbow to knee 9:22 oak tree stepout 10:38 banded pulldown 12:45 plank pushaway 13:46 overview

[@thetylerbeastmode]

Those ab circles are amazing! Been doing this routine every other day for a month and I’m already seeing results!!!

[@ThePhilipp96]

how many circles per workout are we supposed to do? Just one ?

[@smack2065]

Its easy to skip straight to the workouts but he has great points to make about health and anatomy that becomes useful for other workouts. Answering the "why" of exercise and fitness.

[@enricomaggi7150]

The informations that this channel provide are unvaluable! Best channel on KZbin of the genre. 👌👌

[@michaelmcaleer59]

Now how am I supposed to go through with this if my next auto play is "$4 burrito v.s. $32 burrito"..

[@michaelmcaleer59]

Update: I didn't do abs.... I went to Chipotle... Thanks KZbin!

[@dankmark691]

@@michaelmcaleer59 why not both

[@michaelmcaleer59]

@@dankmark691 tend to have a one track mindset when I'm high lol it's work out or eat and I chose to eat 🤷🏾‍♂️..... Im Fat

[@dankmark691]

@@michaelmcaleer59 i mean that is completely aight but you should probably hit the gym or at-least do calisthenics sooner or later homie

[@michaelmcaleer59]

@@dankmark691 it's FIIIIIIIIIIIIINNNNNNEEEEE

[@Matt-yt5pe]

I can´t thank you enough for all the amazing work you put down and for the fact you give it away for free. You are a hero Jeff

[@sampratt8584]

Next vid: *why ab workouts are killing your gains*

[@ArmandoFloresAvila]

Lmaooooo

[@pacoirs5986]

Solution: do face pulls

[@sourabhbhattacharyaYT]

Lol

[@TherealBushidojones]

Next vid: "you're doing life wrong"

[@ScantSphinx9]

Czarcasm ‘Cause you didn’t do your daily face pulls

[@loyalkwame]

Good evening Sir. My names Kelvin K Owusu and I just wanted to say. Thank you, truly appreciate everything you do. Many Blessings sir and may Live Long & Prosper

[@wlacobee]

I am completely new to these exercises. The beginner exercises are even hard for me. This is good work out. Thank you for publishing.

[@bijay_b]

@ATHLEANX Waiting for perfect calf series ❤️💪

[@mtnd02.06]

I thought he already touched on that. If not, do some lunges, or if you have dumbells just hold them at your side and repeatedly lift yourself with your toes.

[@abuhumaid9]

Lmfao, seriously? Just do lots of calf raises.

[@Unfiltered.Dopamine]

Sets with feet parallel, sets where you point your toes in and sets where you point your toes out so your heels touch

[@sonarbuge7958]

bijay Just go outside and do sports and running and shit

[@-TK-]

@@sonarbuge7958 this doesnt work if you're too small cuz it's not a lot of load. I've played pretty much every sport there is for many many years and my calves are average for someone my size.

[@nuts7883]

"As you can see the rectus abdominis is pretty identifiable" *Jeff smiles and winks at the camera*

[@Jaguarmixtl]

Bro, you have helped me so much on working out. Educating and showing how to is amazing. It gets me pumped out and excited to go work out.

[@Thelostsoul556]

Best part of a video is when Jeff brings out the Muscle Markers

[@paolopischedda7629]

You right bro 💖

[@ApostleThe344]

He draws each line perfect to balance out the ink poisoning

[@Thelostsoul556]

@@ApostleThe344 exactly all the time

[@fellgyflex]

Thanks bro! I’ve used so much of your information to get my physique! I’m currently 6 days out from my competition! 🙌🏽🏆

[@fellgyflex]

Dot Dot Thank you!! 🙏🏽

[@gretcheno3125]

From the bottom of my heart. Thank you for this channel.

[@wdunnett1]

Great video and great series Jeff! Can we still expect videos for the perfect workout DUMBBELL series for Legs and Back??

[@LQ2DARESQ]

I’ve done this exercise one time and now I’m shredded thanks Jeff!

[@kremitsuicide3265]

Paid actor

[@isaachall9126]

This dude knows his shit, haven't had a ab workout that burned for a while. Thxs for the sick pump you gained a sub

[@13serges]

That leg chop is almost impossible to do. This man is defying physics

[@Red88Rex]

I thought I had decent core strength, but even the beginner circuit kicked my ass! Damn! I love it

[@عربقيمنق-غ8ح]

can you tell me please how can i put these time excercices in a plan ?? cause i didn't get how you use it like sets and reps !!

[@nicoletaviulet5084]

Thanks God there are professionals like you willing to share their knowledge 👍 That's why it is called exercise science ..Love it! Thank you for what you do!!!

[@henrikkristian7124]

Jeff u are awesome. Because of u I train abs everyday. I have a six pack and of course it looks better if I hold my breathe or squish my abs together, but that is thank to u. My whole life I have been bullied for the way I look now the bullies look up at me. And again that is thank to you

[@ShawnHayes-1]

So yeah... This is EXACTLY WHAT I was searching for. Thank you very very much for doing this and sharing this great knowledge. I will be doing this for the foreseeable future. Thank you again!

[@monicahmuthoni500]

God job

[@mustafaali966]

man i can't thank you enough for all the informational videos that you posted for FREE

[@rajgandhi1]

Jeff on Olympic lifting! Vid please! Would love to hear his thoughts on their safety if performed correctly, etc.

[@benonisuthiwong8219]

Can you make a video with your opinion on a cold plung / ice bath after a workout. It feels great and works for me but is it counterproductive?

[@Hayato0039]

thank you so much i have been lacking motivation but thanks to you and a few other youtubers i finally got the motivation to start working out and added it to the list of my hobbies. now i love working out as much as art or cooking

[@WaleedAhmed-em1ke]

Thanks a lot Jeff; this is outstanding. I wonder if you can shoot a video related to “Sports Hernia’s” injury, and your preference of rehab or surgery routes for its recovery. Thanks!!!

[@Littlebpaulmuller-Owner]

search athleanx hernia

[@jasonvichinsky1458]

You are simply the Best on KZbin. Your competence is beyond dispute.

[@control621]

This seems like a great workout thank you ! Just wanted to know the frequency per week that we should aim for.

[@Ivan-ek2cu]

i was thinking the same.. probably every day if you can, since the abs are a fast recovering muscle

[@apokist]

These perfect workouts are awesome! How about a perfect body weight workout? Divided like this into advanced and beginner or even add an intermediate level in?

[@kadarbenkoszilamer]

I have started to go to gym again after a couple of years missing out due to my work, I get on well however my nice round belly need to go away now. I started with your 22 day program and I also do beginner exercises. I get on well so far and really enjoying the exercises. I find you very motivating well done for you. It must be such a good feeling when you know you help people on their purpose to get healthier

[@tankedtubbs7160]

The fact that Jeff has so much energy while being that lean is impressive. I had no energy whatsoever at that body fat %

[@2teej742]

Cocaine and creatine my friend

[@rayvincyful1]

Glycogen stores in the muscles and liver, not in the bodyfat

[@childintime6453]

BEGINNER 4:40 ISO Reverse Crunches 5:55 Seated AB Circles 7:00 Recliner Elbow Knee Tucks 8:05 Opposite Side Elbow to Knee 9:22 Oak Tree Stepouts 10:38 Banded Pulldowns 12:45 Plank Pushaways 13:46 Overview

[@iamapokerface8992]

stolen^^

[@childintime6453]

@@iamapokerface8992 yes copied for myself

[@donovankushata5014]

I like the way you teach before you demonstrate the exercise from beginners to those who are advanced. Great stuff💪

[@Kazu-don]

advanced 1) Hanging x raise 5:09 2) Hanging leg spirals 6:12 3) Tornado chop 7:24 4) Scissors V-ups 8:40 5) Sledgehammer swings 10:01 6) Banded pulldowns 10:59 7) Plank punchouts 13:28

[@musicz0nesm489]

Sir, can you please make a perfect push and pull workout?

[@scriptmumriken5202]

UP!!!

[@trakzt7494]

You gotta buy that at athleanx-com

[@jpl3-g2b]

Already exist... Kind og. Its a pull up and pushup workout

[@lilrocnine6658]

Jeff you ARE the man! Period.

[@shashankkumrawat9793]

All these and many more exercises can be found in the 'Six Pack Promise' App by Athlean-X on Google Play Store. I'm using it. Jeff is a gem.

[@nathanlyrakis7733]

10:14 jeff does the stanky leg

[@ericsorenson1092]

watching it at 2x speed makes it so much better

[@vancouversworstdrivers]

I think this is the best video you've done so far!

[@Maaalarkey]

Thanks for all your vids You have saved me and my friend shoulder whit your rotater cuffs lifts

[@rodas4yt137]

All twice 04:38 ISO Reverse Crunches - 2x8 (bottom up movement) [low rectus abdominus] 05:55 Seated AB Circles 2x8 (bottom up rotation) [low + obliques] Rest 07:00 Recliner Elbow Knee Tucks (diagonal) 2x8 [obliques] (second set: you can lean one foot) 08:05 Opposite Side Elbow to Knee (midrange) 2x10 [mid + upper] 09:22 Oak Tree Stepouts 9:55 Sledgehammer swing [obliques explosive] -- needs shoes As an alternative: side crunches (kzbin.info/www/bejne/b3i1eXqkoct9nsk ) 10:38 Banded Pulldowns [transverse abdominus] 12:45 Plank Pushaways 13:46 Overview Like for UP

[@memeist2472]

U got my dislike

[@rodas4yt137]

@@memeist2472 I'm devastated

[@memeist2472]

@@rodas4yt137 jk, but dislike is soo your comment dont get better than myne, no offense

[@marlon1be]

Hey jeff i first of want to say i learned so much from you over all the years. But now it’s my time to give you a golden tip: Don’t arch in your hanging leg raises. Keep them in in front of you or posterior pelvic tilt. Have a great 2020 and keep up teaching us stuff !!

[@Error40631]

8:45 When threatened the Athleanx can spray gains up to 50 feet in a straight line

[@WhyAnkurGautam]

Summary/Notes: Core Muscles: 1. Rectus abdominus (abs) [fiber direction up to down] 2. External Obliques [Fiber direction diagonal] 3. Internal Obliques [fiber direction opposite to ext. obliques ] 4. Transverse abdominus (like weight belt) 5. Serratus Anterior Functions of core muscles: 1. Spinal Flexion 2. Ext. stability 3. Anti Lateral 4. Anti Rotation 5. Rotational stability 6. Rotational Power Beginner: 1. Bottom up: Isolated reverse crunch 1. 30-60 sec 2. Try to lift the pelvis rather than moving the legs up 2. Bottom up Rotation: Seated ab circles 1. 30-60 sec 2. Alternate clockwise & anti-clockwise directions 3. REST: 30 seconds 4. Obliques: Recliner Elbow to knee tucks 1. 30-60 sec 5. Mid range: Opposite side elbow to knee 1. 30-60 sec 2. Alternate Left & right 6. REST: 30 seconds 7. Top Down Rotation: Oak tree stepout 1. 30-60 sec 2. Each direction: Left & right 8. Top Down: Banded pulldown 1. 30-60 sec 2. Use lighter resistance bands 9. Serratus: Plank pushaways 1. 30-60 sec 10. Cooldown: Cobra pose 1. 30 sec Advanced: 1. Bottom Up: Hanging X rays [pull up bar] 1. 30-60 sec 2. Bottom up Rotation: Hanging leg spiral [pull up bar] 1. 30-60 sec 2. Alternate Left & right twists 3. REST: 20 seconds 4. Obliques: Tornado chop [resistance band] 1. 30-60 sec 2. Alternate Left & right chops 5. Mid range: Scissors V-ups 1. 30-60 sec 6. REST: 20 seconds 7. Top Down Rotation: Sledgehammer swing 1. 30-60 sec 2. Each direction: Left & right 3. Explosive 8. Top Down: Banded pulldown 1. 30-60 sec 2. Use heavier resistance bands 9. Serratus: Plank punchout 1. 30-60 sec 10. Cooldown: Cobra pose 1. 30 sec

[@ridzwing927]

I've been working out for 2 years I'm 15 n I've been watching you the whole time to help me threw it n I'm so glad I did so I can start out doing the right thing

[@mattpeters6224]

When I see the face vein thats when I know its advanced. LOL Thank you Jeff.

[@neilbeech4093]

Thanks for the exercises, Jeff!

[@nishitshukla2650]

Tried out the beginner workout today. I have some questions that emerged while doing it. First, am I supposed to do only one set of each exercise? Second, how often do I repeat this particular workout in a week? Third, what is the ideal muscle group to pair this workout with? Any help with this would be great. Thanks!

[@bobcob7812]

No idea

[@shomgerry]

You could do them in a circuit, one exercise after the other for three circuits... with 30 seconds rests between the exercises. Depending on soreness, three to four days a week should be adequate. I'd recommend doing core on its own day or do cardio after. Seeing as some exercises require either plank positions or hanging positions, your biceps, triceps and quads might be sore as well afterwards.

[@nishitshukla2650]

Gerry Shom Thank you! This is useful.

[@shomgerry]

@@nishitshukla2650 No worries, do what works for you. Get those gains 💪💪

[@NevetsWC1134]

I believe you can do it as many times as you want. He just has it as 30 to 60 secs per exercise. As for how often. Everyday. It's only 10 to 12 minutes long. It's not over kill and he is a big advocate for abs everyday. So just go through it once after your workout. And either change the amount of time or do the advanced.

[@dog3156]

5:16 bruh he’s just flexing on us