The “22 Day” Ab Workout (NO REST!)

  • Published: 26 May 2017
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    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 check out my alternative workout that is more suitable for beginners here -

    For a complete workout plan that programs ab training each time you train in a way that will get you your six pack faster than any other program, be sure to head to and get the ATHLEAN-X Training System. Start training like an athlete and see first hand how much faster you can start seeing results by training your body the way it was meant to be trained all along.

    For more ab workout videos and workouts for abs at home, be sure you subscribe to our channel here on RUclip at
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Comments • 10 018

  • Jeffrey Capati
    Jeffrey Capati  4 hours back

    Jeff I gonna try this one but first I'll finish my baby shark challenge, I love your vids and I learn a lot

    • Rowthiram pazhagu
      Rowthiram pazhagu  10 hours back

      Started yesterday after 90 minutes boxing workout ❣️
      (Yesterday)Day 1: Completed day 1 with little bit of pain(with 10 seconds gap for each)..
      Day 2 : Started my workout with yesterday pain(with 5 sec gap for each) and I tried to do more. At 3 & 4 it felt like hell..but I like the pain ❣️hope this will make greater results

      • Shahalam Shaikh
        Shahalam Shaikh  11 hours back

        Really appreciate your work

        • Sauna Mad Man
          Sauna Mad Man  21 hours back

          Great stuff and truth!

          • marshall hamelin
            marshall hamelin  1 days back

            My middle back hurts when I do this any advise ?

            • Outcast Orthrus
              Outcast Orthrus  1 days back

              He’s a hacker

              • Hellspawn 12345
                Hellspawn 12345  1 days back

                I going school for than 13 years but till now I give up every morning

                • Anupam Saraswat
                  Anupam Saraswat  2 days back

                  That's a BOSS workout. 🤠

                  • Kavi Arasu
                    Kavi Arasu  2 days back

                    This about workout use to get rid of belly fat?

                    • Chris Ardi
                      Chris Ardi  2 days back

                      I complete the 22 days

                      • Jay Cadilak
                        Jay Cadilak  2 days back

                        I would do this, but I can't afford all of the equipment in the background.

                        • Varun Sharma
                          Varun Sharma  2 days back


                          • Aryan Cricism
                            Aryan Cricism  2 days back

                            What is your age??

                            • DANIEL L
                              DANIEL L  3 days back

                              Started today
                              Day 1 : Just tired

                              • Bella J
                                Bella J  3 days back

                                I did one of your ab workouts this morning for the first time. I'm game for 22 days!

                                • Beast King
                                  Beast King  3 days back

                                  I just did it and I had to do every exercise 3 times :P

                                  • Beast King
                                    Beast King  3 days back

                                    The feeling when you already have a six pack, but want a bulkier one :D

                                    • HollWpoints .s
                                      HollWpoints .s  3 days back

                                      Great video Jeff. I will start this after im done with my 30 days without sugar

                                      • Kunal Shivhare
                                        Kunal Shivhare  4 days back

                                        I'm skinny guy
                                        So How many days for see abs

                                        • STX CLOUT
                                          STX CLOUT  3 days back

                                          Kunal Shivhare 3 weeks to 3 months

                                      • Ravi Kant
                                        Ravi Kant  4 days back

                                        Christian Bale

                                        • Ahmad
                                          Ahmad  4 days back

                                          Starting Today, Ending in 6 Months (182 days)

                                          • Shubham Singh
                                            Shubham Singh  4 days back

                                            Bhai aap video gajab hai

                                            • calmman32
                                              calmman32  4 days back

                                              Day 2- ouch. Thank you

                                              • Bohne1999
                                                Bohne1999  4 days back

                                                Need help! How much rest between the exercises?

                                                • anonymous Thoughts
                                                  anonymous Thoughts  4 days back

                                                  How many reps for each excercise

                                                  • Karl Fernandes
                                                    Karl Fernandes  4 days back

                                                    Shouldn't we take a break or do I try to do it for 22 days without stopping. Can anyone tell Me?

                                                  • Denyer Lopez
                                                    Denyer Lopez  4 days back

                                                    Started today!
                                                    Day 1: Completed, so tired but there’s no pain yet.
                                                    Day 2: Completed, feeling a little pain on the abs, but Not while doing the exercises.
                                                    Day 3: Completed, pain increased, Im barely starting to see the sides of my abs, starting to get dimension.
                                                    Day 4: Completed, didn’t feel pain today, haven’t spotted any change.
                                                    Day 5: Completed, no pain, barely seeing the abs, but they’re coming.

                                                    • Juanca Reynoso
                                                      Juanca Reynoso  2 days back

                                                      @Enryu .

                                                    • Komleng Alk
                                                      Komleng Alk  3 days back

                                                      How many set you workout?

                                                    • Enryu
                                                      Enryu  3 days back

                                                      gonna just comment here so i can see u update this dont bs tho plz

                                                  • DLY
                                                    DLY  4 days back

                                                    you need to burn the fats/belly first before the abs is visible.

                                                    • Reign Gavin
                                                      Reign Gavin  4 days back

                                                      Starts today

                                                      • J S
                                                        J S  5 days back

                                                        Day 1: got crazy abdominal cramps and stopped after the third exercise. Not sure if I’m doing it wrong or what the reason is. Will give it a try again for sure, just not for another week.

                                                        • J S
                                                          J S  4 days back

                                                          Exotic Media I’ll be trying again for sure

                                                        • Exotic Media
                                                          Exotic Media  4 days back

                                                          J S it’s working

                                                      • Sandeep Singh
                                                        Sandeep Singh  5 days back

                                                        Going to start today 20 August 2019

                                                      • VripterZ
                                                        VripterZ  5 days back

                                                        starting today
                                                        i’m gonna update when i’m finished
                                                        if i dont update.. just know i didn’t finish

                                                        • Bohne1999
                                                          Bohne1999  4 days back

                                                          How much time to rest between the exercises?

                                                        • Prashant Batule
                                                          Prashant Batule  5 days back

                                                          Woohoo! Let's go.. All the best buddy! Don't give up too easy

                                                      • Pintu Kumar
                                                        Pintu Kumar  5 days back

                                                        Fast chest grouth video Sand me bro please fast

                                                        • SuperVeer
                                                          SuperVeer  5 days back

                                                          How many rounds?

                                                          • MrLin900
                                                            MrLin900  5 days back

                                                            6 pack promise 👌🏼 been using it for years now.

                                                            • STX CLOUT
                                                              STX CLOUT  2 days back

                                                              MrLin900 damn bro thanks for the motivation

                                                            • MrLin900
                                                              MrLin900  3 days back

                                                              STX CLOUT i six pack promise you that i do.

                                                            • STX CLOUT
                                                              STX CLOUT  3 days back

                                                              MrLin900 do you have a six pack?

                                                          • Tim Corrigan
                                                            Tim Corrigan  6 days back

                                                            How much rest in between exercises? I know it's 10 seconds between rounds of the same exercise, but how much rest between one exercise and the next?

                                                            • •TSU slappyfishツ
                                                              •TSU slappyfishツ  6 days back

                                                              Day 1 - complete Abs hurt but it's manageable

                                                              • Manveer panwar
                                                                Manveer panwar  7 days back

                                                                Hindi mai sir

                                                                • KARRI Danayya
                                                                  KARRI Danayya  1 weeks back

                                                                  So I took this challenge

                                                                  • William’s WAY
                                                                    William’s WAY  1 weeks back

                                                                    3:17 how do u do this without pulling your groin ?! I would like to know ? Do u regularly stretch?

                                                                    • Exotic Media
                                                                      Exotic Media  4 days back

                                                                      William’s WAY if there’s a pain near your groin and hip then you have a sports hernia

                                                                    • Dillon Floyd
                                                                      Dillon Floyd  5 days back

                                                                      William’s WAY yes

                                                                  • MIMI REVIEWS
                                                                    MIMI REVIEWS  1 weeks back

                                                                    Is this excercise only for men or can be female workout? Sorry I don’t know if ok

                                                                    • Premika Souz
                                                                      Premika Souz  1 weeks back

                                                                      Do we have to perform all this exercise everyday back to back till 22 days

                                                                      • Axus 8754
                                                                        Axus 8754  1 weeks back

                                                                        Guys i hope you are reading this,i am 17 years old skinny boy i dont have any muscle and will try this i will update this every day and tell you the result(I am not expecting a miracle,but i will try my best GL to you all)

                                                                        • Arbaz the goat Are
                                                                          Arbaz the goat Are  1 weeks back

                                                                          I did this long time now I have 3 pack

                                                                          • Chris Morris
                                                                            Chris Morris  1 weeks back

                                                                            extinction style training sounds like its going to kill me!

                                                                            • theTHE Squad
                                                                              theTHE Squad  1 weeks back

                                                                              Started: Aug 12
                                                                              Day 1:Sore
                                                                              Day 2:Same results ( 4 pack abs visible)
                                                                              Day 3: it got more visible but I have to flex it
                                                                              Day 4: Doing more intense workouts
                                                                              Day5: Complete

                                                                              • Pablito 07
                                                                                Pablito 07  1 weeks back

                                                                                @Minimo TV he stated before and post the comment now

                                                                            • Rishikesan Ravichandran

                                                                              I'm gonna start today.

                                                                              • unK0WN K1NG
                                                                                unK0WN K1NG  1 weeks back

                                                                                Alrighty let's get this started.
                                                                                I'm going to log everything here:

                                                                                Day 1- pushed, but really could've been better

                                                                                Day 2- little bit sore from day 1, pushed as hard as I could, can feel the doms comin' in

                                                                                Day 3- forgot to edit, not as sore as day 2 for some reason, maybe it's because my biceps are more sore and that's distracting me

                                                                                Day 4 okok flunked this one, super tired already from badminton, cardio etc. Ended up doing like 12:40 so like not even day 4 😭 and this was the worst performance yet

                                                                                Day5- gooooott a little bit lazy and got killed by jack knives

                                                                                DAY 6- YIIIIIIKKKKEESSSS I DID HALF AND WAS TOO TIRED I EILL DO IT TWICE THE NEXT DAY TO MAKE IT UP