What's up, guys? Jeff Cavaliere, AthleanX.
So, I'm a little bit up close and personalhere, but lately I've been bringing you behind the scenes, so I figured; let's keep it rollingher eon a Washboard Wednesday.
I want to take you through a real time, followa long ab workout that I do every single day, or at least it's like what I do every singleday.
You see, we have our ab shuffle feature builtinto all of our programs, so when you purchase one of our Athlean-X programs and you go onlineinto your portal you have the ab shuffler here available for you.
What it does is, it allows you dictate thelevel that you're at so you could be a beginner where you just train a few times a month, or train a couple days a week, or train four to five days a week, or “I'm Athlean”.
In this case we're going to take a workoutfrom the guys that we call “at max level”.
Four to five days a week that you're training.
I hid that, and basically I could choose theequipment that I have available to me at the moment.
Basically, if I look at the equipment – let'sjust go with a home workout.
We'll go completely equipment free.
Here I'll select “no equipment”, I hit “Start”.
Now it brings up a shuffled workout.
We have a 6:30 ab workout here.
One down, two up.
So if you want to look at what they look likebefore you do them, great.
You click on the exercise; one down, two legsgo up, one comes down, two legs go up just like a “heels to heaven” with a little bitmore difficulty because you have the extra weight of one leg.
We're going to do those for 60 seconds.
Twisting Pistons down here on the floor, again, a rotary ab movement.
There's a specific reason why these exercisesin these categories are in this order.
I talk about this 6-pack progression, that'swhat we call it here, but the idea is there's a sequence you should train your abs in.
I believe you should start on your lower abs, make sure you hit your obliques, have bottom up rotation and top down rotation movements, mid-range movement; they're all here and every single one of our shuffled workouts followsthat order.
Hands free knee tuck.
Here, more of a mid-range movement.
Back and crunch in.
next, starfish crunch.
Arms out, legs out, right here, up and rotateso we've got a top down rotation.
Then we have our 90-90 crunch.
Just a regular 90-90 crunch.
Keep those legs up, sometimes you can puta medicine ball up for extra challenge, right up on the end of your feet.
But this is a no-equipment workout here soyou don’t need to.
Then you have one last, little 30 second restperiod, and you're going to come back with the starfish crunch, which is probably oneof the hardest ones in this workout, for 60 seconds.
All you do is hit start.
I'm going to get myself in position over here.
All of these, again, equipment free.
I should be able to do them right in thatspot over there so you don’t need a lot of room.
She'll start emceeing what we're doing andwe'll get it going.
But you're going to follow along with me.
So we're up, one down.
Up, and one down.
Much different than a regular “heels to theheavens”.
Two up and one down.
I hope you're down here doing these with me, because we don't do this all that often.
Remember, final up movement.
Twisting pistons, 60 seconds.
Rotational ab movement, a little bit explosive.
30 seconds rest.
I could use those right about now.
The rest periods are all determined with analgorithm, believe it or not, that I spent days and days and days figuring to make surethat after a certain combo, and certain length of time of exercises that I would give youguys a designated rest period.
It's shorter, the harder the difficulty levelthat you pick.
It's a little bit longer if you start offa beginner.
Hands free tucks, 60 seconds.
My mic just fell off.
You can see the countdown right there on thescreen.
It just tells you how much you've got left.
Four, three, two, one.
Legs out, arms out.
Up, and rotate.
Up, and rotate.
Top down movement.
I am not looking forward to the other starfishcrunches at the end.
Last 30 seconds to rest, last 30 seconds ofstarfish crunches.
You see, the rest always seems to come inright when you need it the most.
Remember, if this is too hard for you, there'sother levels of difficulty.
We can get in really, really easy, you canstart adding equipment into it, with the hanging bar, bands, and you could do the Athlean-Xprogram guides that's right in there.
That's one of the things available insideyour portal.
Arms out, legs out.
I think I look like a dead starfish at the moment.
I'm looking at the clock right here.
I've got 40 seconds left.
Woo! Shake them out! Shake them out! One more.
6:30; that's all it takes.
Oh my God.
My abs are fried.
This is exactly why I tell you guys, you don’thave to work out forever to get a hard workout in.
if you do the right exercises and the rightsequence you put them all together; you can make a real hard work out in a real shortperiod of time.
Hopefully this gave you an example of that.
Again, behind the scenes, this is what I wasdoing tonight.
So I flipped on the camera and I wanted youguys to follow along with me.
You can get access to this exact tool withthe Athlean-X training program available at AthleanX.
In the meantime, if you liked this video, make sure you leave your comments and thumbs up below.
Give this one a try yourself.
You can follow along right there with me.
It's a great, great workout.
All right, guys.
See you back here again real soon.