What's up guys, Jeff Cavaliere, Athleanx.com. So today I'm going to give you a plan to get abs like
the legendary Bruce Lee in just 22 days. Now, look, I know you're probably thinking, how am
I going to get from maybe this to that in 22 days? Well, step by step and with consistency. And that
is the plan here. Guys are going to do this plan literally for the next 22 days. It's not long,
it's not a big commitment, but you have to be consistent with it. And I'm going to show you
the exercises that Bruce Lee actually used to help carve out a six pack. But it also helps, you know,
to try to eat like Bruce Lee, because we know that nutrition is a huge part of whether or not
you'll actually see your abs. So, some of the main takeaways from how he ate was number one,
he actually abstained from alcohol. Now, maybe you can't do that entirely, you like a drink now and
then, but you want to cut it down if you can. Because the less consumption of alcohol,
the less empty calories, but the better chance you're going to have to see your abs. Number two.
He actually didn't really eat a lot of junk foods. He cut out the refined sugars, he actually still
eat carbohydrates, but he got rid of a lot of the fried foods and junk foods. As a matter of fact,
there are stories about him going to McDonald's, but the reason that there's stories of them
is because he didn't go all the time. People talk about me eating carrot cake because I do
it twice a year. They don't talk about me in chicken because I do it all the time,
it's boring story. And thirdly, like I mentioned,
he didn't avoid carbohydrates. He knew that they fueled his workouts. I'm not advising you
ever get rid of carbohydrates entirely from your diet either. Just eat them more responsibly. So,
with that being said, what are the exercise? How are we going to stack together this workout? Well,
there's an interesting way that we can do it. And it's called the O.T.E. method,
which is a number Or Till Exhaustion. And we did is we actually started with this exercise here
is called the Standing Elbow Twist. He did 25 to each side or till exhaustion. So that means
that you're a minimum number here is going to be 25. If you can do more, you go till exhaustion
and you can do 30 or maybe you can do 35, you would go until exhaustion. However, if you were
to stop at some point on the way to 25, briefly regroup, take a breath and get right back into the
exercise until you reach 25 and then you stop. Don't try to speed through this. It's a very slow
and deliberate move. Get that good contraction on your oblique to both sides 25 and when you do
you hit the ground. And the next exercise that he performed here was called the Frog Kick. Now he
actually did a variation, both laying down and actually hanging from a bar, but the mechanics
are the same. You bring your knees in towards your chest to shorten that lever arm and make
the exercise a little bit easier. And then you shoot them up in one motion up towards the sky.
You get a little bit of a pelvic lift off of the ground to ensure that posterior pelvic rotation,
lower ab activation. You come back down, you straighten the legs out, Again that's sort
of an isometric challenge for the lower abs. You come back in and you keep going. And once again,
the number here was 25 or till exhaustion. We're going to the next one here and it's actually
called the Single Leg Raise. And for this he just got back into this recliner position.
And from here you're just driving one leg up, keeping it straight and really trying to get
that contraction in your abs. Again, I call this sort of a mid-range movement because you have
both top down and bottom up activity going on at the same time, though, the top is actually
staying relatively stable. You really want to, as you did in the standing ab twist exercise,
really drive and feel the contraction from the bottom up. Don't just lift your leg up with your
hip flexor. There's a difference and you'll feel it. If you do that, you're just going to feel
your legs getting tired. If you do it the right way, you should feel your abs getting tired here.
You do this for 25 or till exhaustion. And then we move into the next exercise. We sit up
a little bit, we do the Seated Elbow to Knee Tuck. And all you're doing here is now you sort of get
much more of that upper body involvement, right. If the last one was more stable, now we're getting
both the top in the bottom working together in the classic mid-range movement. And I'm just
trying to balance and maintain my stability up top because it's not that easy, you'll
see you're going to want to fall backwards. Again, the oblique you're going to take another hit here,
but that's perfectly positioned because you're able to continue to do it because you're not fully
fatigued yet. We move up the chain to the top down movements as you get more and more fatigued.
Which brings us to the top-down movement, which is the classic full Sit Up. Now, whether or not
you want to anchor your feet under something or not, just be conscious of the fact that
you don't anchor under something and then start pulling with those hip flexors again. If anything,
I like to anchor my feet beyond something so that when I pull back, I'm activating the hamstrings,
which will shut the hip flexors off a little bit and allow me to make sure that the abs
are doing the work. Whatever it is, come all the way up to the top lawyers up, back down,
keep that posterior tilt, keep that curvature of the spine so you're not just flopping back,
which can be detrimental to your back. And then wouldn't leave this out guys,
the last exercise here is going to be the classic Dragonfly. You might think to yourself,
there is no way in hell that I can do that exercise. Well, guess what? All you got to
do is a minute of it. And I don't care how many seconds you can break off at a time, you have to
accumulate one minute before this workouts over. Now, if you're on more of the advanced side. You
do it with your legs out like I'm showing here. If you need a little bit of a break, remember,
we can shorten that leather arm, bring the knees in and still try to get that floating effect
up a little bit and down a little bit, up a little bit and down a little bit. By doing this, guys,
you're going to kind of put that final nail in the coffin. But so what, there's nothing left after
this so give it all you got. And I promise you, you're in for a great ab workout.
So, guys, if you found the video helpful, remember, leave your thumbs up below. Let me
know what you want me to cover and I'll do my best to do that for you in future videos. If you're
looking for programs where we build in systematic ab training with a purpose and progression,
it's in all of our workouts. You can get them over at Athleanx.com. In the meantime,
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never miss a new video when I put one out. All right guys, good luck. See you soon.