What's up, guys?
Jeff Cavaliere, ATHLEANX.com.
The Sore in Six Minutes series continues today and today we're hitting the abs.
you're probably thinking "Sore abs?
I haven't had sore abs in like, shit – never?!"
That's probably because you're not training your abs the same way that you are your other
muscle groups.
Meaning, you're not applying eccentric overload to your ab exercises.
We do a lot of short, abbreviated, concentric only reps and we never really focus on that
whole other half of the rep.
Especially when it comes to ab training.
But no more!
Today we're going to address that.
In the Sore in Six Minutes Ab series you have four exercises that you're going to do.
The first three you're going to do for 45 seconds.
The fourth you're going to do for 30 seconds, then you're going to get a 15 second rest.
This whole circuit you're going to repeat twice for a total of six minutes.
Now let's look at those exercises.
First up, as always; we're targeting the bottom up.
So we're going to get in this drag and thrust position.
What you're going to do here I shoot your legs out, and then try to eccentrically control,
and lower them slowly toward the ground.
When you get down, pull your legs in, and then shoot them out again, and lower down.
You continue to do this for 45 seconds.
If you're more of a beginner you don't have to shoot them out at this angle here.
The lower you are to the ground when you do that, the harder the exercise is.
So you might want to shoot them up, almost to a vertical here, and then try to lower
them down from there.
Next up, after 45 seconds of that, now we're going to try to hit the obliques.
You're going to try to hit the rotational component of ab training.
We do that with a thread the needle.
So for here, you get on your side, get into a side plank, and try to resist as you reach
under as far as you possibly can without allowing yourself to over rotate, or even just fall
down to the ground.
From there you're going to come back out of that, come up to the top, and then repeat
and go all the way through.
When we do this exercise you're going to work all the way through on one side, and then
the next time through we're going to come work all the way through on the other side.
So if you work the left side on the first round through, you'll work the right side
on the second round through.
From here we move into our top down eccentric overload.
You get in position here on a bench.
You can anchor your feet if it makes it a little bit easier for you.
Now what you do is you take a plate.
It could be, again, beginners, you can start with a 5lb plate if you have to.
You don't have to use a 45lb plate.
But you're going to get into position here, raise the plate up, overhead, and then allow
yourself to start lowering backward.
Allow your torso to now start becoming subject to the force of gravity, and making it that
much more difficult for your abs to hold.
When you get down to about 45 degrees from here, pull the plate down to your chest, sit
back all the way, and then start over again.
Raise the plate up.
Continue to repeat this for 45 seconds.
We're almost done now.
We've got one more exercise.
Here you're going to get down to the ground – this is the fourth exercise, this is the
one you do for 30 seconds.
It's a cliff hanger mountain climber.
Getting in this cliff hanger position alone is a challenge because you have more of a
resistance to extension here.
Your body wants to fold up into extension, and you have to hold on for dear life.
So we have this eccentric overload, now we add some movement from the lower body, not
to mention a little bit of conditioning work, and it becomes a hell of a challenge.
Do that, you've earned 15 seconds of rest.
I know, doesn’t sound like a lot.
But this is not Sore in Six Minutes for no reason.
It's Sore in Six Minutes because this is damn hard.
Get back in and go for round two.
I'm going to show you what it looks like here, now, in action.
So there you have it, guys.
Sore in Six Minutes in the books.
If you haven't seen all the other ones that we've done so far in this series make sure
you check them out in our channel.
All of them.
We've covered back, we've covered triceps, we've covered biceps, and we've covered legs.
Everything is there.
However, it's not a good idea to think that you're going to put all these in together,
into one workout.
That is not what these are designed for.
These are really, really intense.
These are designed to spark, and more so prove to yourself that yes, you can make any muscle
sore if you train it the right way.
If you're looking for a program that lays it all out for you, manipulates the volumes
as you should follow them, make sure that you're not overtraining, but at the same time
make sure you're training hard enough; head to ATHLEANX.com and get our ATHLEANX training
system.
Again, let me know what other things you want me to cover.
Maybe not in this series, but another series as well.
I'll do my best to do that for you in the days and weeks ahead.
All right, guys.
See you soon!