What's up, guys? Jeff Cavaliere, Athleanx.com. So, 22 days can be a little bit of a lofty goal,
especially if you're looking like this when you're starting out. In that case, you might want to add
a zero to the end of 22. But don't be discouraged because what I'm going to show you here today is
actually a follow up to one of our most successful ad videos of all time. And it's based on
extinction style ab training, which is something everyone can do. Literally everyone at any level
can follow, I'm going to show you here today. And the good news is we don't have to have incredibly
low levels of body fat in order to be able to see abs, 5% is not a necessity. As a matter of fact,
I've shown before that even up to 14, 15% can show the outline of abs. Maybe not the sharpest,
but a good set of abs. And with the plan based around the consistency of doing it every day for
22 days, it helps in another very important way. It helps to start to get that nutrition on track
because that's a blocker for a lot of people. And we tend to have a big problem trying to
get ourselves to care enough about nutrition to support the levels of body fat that we're
going to need to see six pack abs. But when we can do anything for 22 days,
we start to bring in habits or at least routines. In the case of getting on the floor and doing a
small little ab routine, you ll actually will find that you'll start to care about what you're
putting in your mouth. You'll start to support your efforts with better nutrition choices, and
those lower body fat levels will actually let you start to see the results of your hard work.
So how is this extinction ab style training work? Let me start by showing you here with the first
exercise. This is called a Lower Ab Spike. Your job is to perform ten repetitions. Everybody and
even at the beginner can't do all ten repetitions, that's fine. This is where it's scalable,
you do as many as you can, and you move on to the next exercise. If you can do all ten because
you're at a higher level, you rest just 10 seconds and then you come back and you do another set and
you rest 10 seconds. However, many times it takes you before you can't complete all ten reps then
the exercise becomes what we call extinct, and you move on to the next exercise in the workout.
One thing I want you to make sure you do on the Ab Spike is just try to hold that top position
for even a second or two, that's where the kind of spike comes from. You're trying to spike the air,
hold it for just that brief second, a little bit more time on retention for the abs. The
more advanced you're probably going to get through maybe two or three rounds of this with just that
brief ten second rest in between and maybe even the beginners will work their way up to where
they can perform additional sets of this. The second exercise here is when we call the
Seated Knee Tuck Drag. And we're working on something we call bottom-up rotation,
because we want to tie in the lower abs with the obliques. And all I want you to do is sit and
bring the knees in, drag them across the body, and then shoot your legs out. When the legs are
extended there, you can see that's going to be the challenge for the lower abs and the
obliques. You get to pull them back in, drag them across and shoot them out to the other side.
This exercise is actually done for time and the same thing applies. There's a 45 second
requirement for this exercise. So, if you're a beginner, you do it for as long as you possibly
can. You work your way up close to 45 seconds, if you can't make it all the way or you get all
the way to 45 seconds, you rest 10 seconds and you go right back into the exercise again. Now, this
is going to be one of the tumblers here, because we know that even if you're more advanced, you're
not going to be cranking out four or five sets of these. The great thing about Extinction Style Ab
training is that it will limit the number of reps you can do, but at the same time it's going to
do it at a level that's appropriate to you. Exercise number three here comes up and this is
called a Power Up, it s a mid-range ab exercise. And what we do here is we're bringing the top down
and the bottom-up meeting in the middle. And this is an explosive exercise. I want you to
bring yourself up and reach up, but not just up and forward, but almost up and backwards,
up over your head. Because the additional weight of your arms here is going to actually provide an
additional challenge. The more straight and behind your head, your arms can be,
the more weight you have to carry in that position and the more difficult the exercise becomes.
Ideally, everyone's going to be doing it the same way with those arms straight up overhead
and a little bit back. But again, the number of rounds you can perform is going to be determined
by your ability level. So, ten repetitions, if you can get all ten rest, those 10 seconds,
get right back into it, do another ten. If you can get all ten again, rest those 10 seconds and keep
going until you can't get the minimum ten reps. Then we move on to the next exercise, which is the
Seated High Twist, and this is a good oblique exercise. And again, I want you to stay really
up tall with your posture here, don't lean over or crunch over too much. I want you to stay up tall,
keep the elbows pointed out to the sides, hands back behind the head, but not clasping on your
neck and just simply twist from side to side. Bring your leg up just a little bit, not really
driving your knee up, just giving your elbow a touch point. So, as I twist towards the right,
I want to be able to touch my right knee to that left elbow. This is another one of those
timed exercises, 45 seconds. How many rounds can you do is dependent upon your ability level.
Next, we're doing something called the Backwards 7, or depends on what leg you're using a regular
looking seven, but you're basically using your leg to draw a seven. You're going to
drive your knee towards the opposite elbow, drag it across your body to the other elbow.
Bring it back to the original elbow, then get that tuck that lift of the pelvis to
really engage the lower abs and then bring the knee back down and your foot back down to the
starting position. And then you bring the other leg up and you do it in the opposite way.
Again, one way it's going to be a backwards looking seven, and the other way it's going
to be a regular looking seven that the idea here is that seven is going to be your lucky number,
sort of, on this exercise. You want to do five of them to each side for a total of 10 that is
going to make up one round. The number of rounds you do as always, is determined by when you hit
that extinction number. And again, at this point in the workout, there's a cumulative
fatigue that's setting in here that's going to make this more and more difficult.
The last one here is something called a Sunrise Sit-Up. And I always say these top-down movements
for last. Why? Because our abs are stronger moving from the top down than they are from the bottom
up because we don't have that additional weight of the legs. So, we're going to do is going to
start with one arm out to the side and the other arm folded across our shoulder and we're going
to basically sit up and reach out towards the center a little bit explosively at the top. Allow
ourselves to fold in the opposite direction, opposite arm reached out straight, the other
arm folded across our upper chest. Come back up, reach out in front and come back. We're basically
creating this big arching motion, this sunrise motion, and we're performing this once again now
for a time, 45 seconds. Again, you're likely to have a little bit more left in you than you might
have thought because these top-down exercises are less challenging, but appropriately so
because you're also lacking energy right now. And again, this whole workout is one that anybody
can do in literally just this much amount of floor. It's not a big requirement here, guys, but
the consistency matters. You have to do this every single day for 22 days. Because, again, that will
establish a bit of a routine change for you. And as routines change, things start to happen.
When I was a kid, I ate nothing but sweets and bad foods. But what happened? When I started to work
out, I knew that I wasn't really doing my part in the kitchen, and I started to eat better and now
I eat completely different. If you're looking for how I eat to support getting that six pack
guys year-round, you can find it in my Day of Eating video. If you like this video, make sure
you leave your comments thumbs up. Let me know how you do. I'm really curious. I know you guys have
been asking for it. Also, if you haven't done so, click Subscribe and turn on your Notifications so
you never miss a video when we put one out. All right, guys. See you soon.