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The -22 Day- Ab Workout (NO REST)

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Rating: 4.0; Vote: 1

Are you ready for an ab workout challenge that is suitable for everyone from beginner to advanced? In this video, I-m going to show you a single ab workout routine that you can do for the next 22 days straight that is going to help to carve up that midsection of yours and give you a jump start on getting your abs to pop year round. There are just 6 exercises in this ab workout, each one hitting the abs from one of their primary functions. No equipment is required to perform this ab workout routine. Because of this fact, there are no excuses either. You will be able to do this workout for your abs in just minutes and you won-t need any elaborate setup to get it done. It can be done in the comfort of your own home or in the gym if you so choose. The key to this ab workout plan is that you perform it for 22 days straight. There are two reasons for this time period. First, it gives you an opportunity to start seeing noticeable changes in your abs particularly if you pair this with a dedicated effort to improve your nutrition. You will never be able to see your abs if they are covered in fat. You need to start getting serious about your diet and eating if you want to strip away the fat and show the results of your hard work and effort. The second reason for doing this for 22 days is to help this become part of your lifestyle. They say it takes 22 days of doing something for it to become a habit. We are going to try and create a positive habit here by getting you used to training your abs. Don-t worry. The abs are a resilient postural muscle group that is built for high volume and frequent training sessions. The exercises in this ab workout follow a specific sequence. They start with those that target the lower abs using bottom up movements. These are where the top of the body from the waist up stays rather stationary while the bottom does the movement. This can be seen in the heels to the heavens exercise. Next you perform a bottom up rotation movement. This one is going to be filled by the step through planks. Here you want to try and keep your upper torso still again while you create rotation from the bottom using your legs to step through and across your body. You will be able to feel this burn almost from the first few reps. Keep going until you reach the extinction time as described in the video. Move on next to the midrange movement known as the -X- man crunch. This is a great way to bring both the top to the bottom and the bottom to the top. Aim for completing the 12 reps that are suggested for extinction on this ab exercise and move onto the final three exercises. These will hit the obliques, top down movements and top down with rotation. You will see that this is not going to take very long. The benefit and power of this ab workout is that it is hitting the abs and obliques from every angle and in each of the 6 primary ways of hitting them. If you find that this is just a little too tough for you as a beginner you can always
Date: 2022-04-22

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Comments and reviews: 10

MBA
Okay so i started this challenge from 8/11/2021
My height is 5. 10 and my weight is 76kg
I will also tell you guys about my diet
Day 1: Done
Breakfast: 3egg whites and i added tomatoes and onion in it with two brawn breads
Lunch: Salad and grilled chicken
Dinner: Brawn rice with fried vegetables
Day 2: Done and my abs are sore
Same meal as yesterday
Day 3: Okay so i can do the first exercise for more than 45 seconds but obliques exercise is killing me i hardly can do 6 of each side
Same meal
Day 4: Done, Also i am doing cardio for last couple of days
Breakfast was same
Lunch: Sweet potatoes and salad
Dinner: Beef steak
Day 5: Done and some exercises are becoming easier
Breakfast: 3 boiled eggs with coffee
Lunch: beef steak
Dinner: Rice and fish
Day 6: Done
Same meal as yesterday
Day 7: Done and surprisingly today i felt so tired while doing the workout
Breakfast: Oats with slim milk
Lunch: Salad and sweet potato
Dinner: Solomon
Day 8: Done and now i can do x man crunches more than 12
Breakfast: 3egg whites with bread
Lunch: Salad with chicken breast
Dinner: Grilled fish
Day 9: Done but today again it was hard
Same breakfast
Lunch: Rice with chicken and boiled vegetables
Dinner: Chicken boiled
Day 10: Done and i have lost 1. 8 kgs
Same meal
So after 10 days i can see my upper abdomen is becoming leaner and my waist is reduced like half inch
reply

Michael
I'm doing this again starting on December 29, 2021. For context, I'm a slim 6'2- 18 year old
Day1 - very sore after this. I recall the first few days I was very sore
Day 2 - I had pretty low extinction times because my muscles were sore from yesterday. Still, a good workout.
Day 3 - again low extinction times
Day 4 - my lower abs are decimated. heels to the heaven is practically impossible
Day 5 - I did the other 22 ab challenge set of work out in order to switch it up. It went well. My lower abs are still very weak. Idk why.
Day 6 - -
Day 7 - -
Day 8 - - the workouts just suddenly got easier - I can see slightly more ab definition
Day 9 - missed
Day 10 - missed, I needed the rest anyway. This will be better long run
Day 11 - -
Day 12 - -
Day 13 - -
reply

Jack
Here I am, once again after an year.
The year 2022 has dawned upon us.
I finally started my year as a freshman.
All that hardened muscle I made an year ago have faded into oblivion.
Now, the only thing left are the chubby love handles.
I find myself once again in the Comments section. Starting a Journey Anew. Ready to Prove Myself. Once Again.
THAT I AM A BEAST!
1st Jan: I am totally exhausted.
4 Jan: No abs in sight, gotta continue
8 Jan: I felt more energetic
12 Jan: Came home with a fever. Halting the mission for now uhhh.
16 Jan
20 Jan:
22nd Jan:
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sport
Hey I don't comment often but this workout has been amazing for me. Definitely works. I started with the 22 days and now I do it before every workout. I appreciate you creating this! I would love to see some other variation that I can incorporate to switch it up a little bit. Depending on how I'm feeling it can last between five and ten minutes. The whole extinction concept has been an absolute game changer for me.
reply

Aaron
This is all good and well but to get to your body fitness, its diet and mindset. People wont see any muscle tone, if they are carrying 20lbs upwards of body fat. Until we can see the true slim self or at least most of the fat disappear, we cant see the affects of this workout on our abs. Says the 55 year old over weight lack of any tone. lol
reply

Liudas
Hello, I took the challenge, but i have a question: ) I use nutritions, im working out 5 days a week. After coming back from gym, whatever part of my muscle I do there, i do this challenge at home. I have a travel time -1 hour from gym - home and im wondering, when is the best time to use the nutritions? I hope you can help me with that: )
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Orange
It-s a new month Is coming up and I-m going to have a crack at this for my own health and well being, I got a large belly and I want to build on core strength for the abdominal wall to be an absolute machine under all my fat, so I don-t worry about a hernia when skipping or doing jumping jacks.
reply

ItsMeNathanLee
I'm only 3 days in, and man, I am so sore. After day 1 I had muscles hurting that I didn't even know I had, but now on day 3, it hurts to just walk. Everything feels like it's engaging my core. Hopefully it gets easier! Especially doing 22 days without any time to really heal.
reply

Kankana
Day 1: done
Day 2: done
Day 3: done
Day 4: done
Day 5: done
Day 6: done
Ist week completed: i was skinny fat so after only a week i lost a good amount of extra fat and now my belly is flat! . It's a lil hard each day but still begginer friendly.
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genes2311
Another insane workout plan from Jeff, the Legend. I am finishing up one of Jeff's workout plan 'AthleanX Breakout ' which is one hell of a 3 month program. I have achieved breakout in every single core excercises! Cant wait to do this immediately after!
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