Six Pack Abs Workout
Check out my client David’s transformation where he put on a whole bunch of Six pack abs
Today I have something very special for those of you that don’t have access to a gym.
This is a six-pack ab workout that can be done right in your own house without the use of any equipment.
And even though I’m a big fan of using weights while working the abs,
there are ways of increasing the intensity of a regular bodyweight ab workout without using equipment like weights.
So today in this video I’m gonna share the most powerful six-pack ab workout that you can do without weights.
It’s going to involve exercises that are really intense and they’re designed to fatigue your abs without the use of machines, benches, barbells, or dumbbells.
Just one thing that I need you to keep in mind before we get started. For this workout and these exercises to be effective,
you have to make sure that you follow the tips on how to perform them correctly.
Since we’re not using weights we can instead increase time under tension by going really slow on the negative for some of the exercises.
We can also hold a position and squeeze the abs for a certain amount of seconds before continuing the movement.
So instead of just repping out these exercises as fast as you can pay close attention to the way I want you to perform them.
So this workout is going to start with a tough one. I call these navy seal situps.Now, if you can’t do this one don’t worry I’ll give a regression in a second.
But with Navy seal situps you start with both hands at the sides of your head and both of your feet slightly above the ground.
Raise your upper body and your lower body up off the ground as if you’re performing a v situp except here you’re going to bring one elbow to the opposite knee,
then return back to the starting position and bring the other elbow to the opposite knee.
It’s important that in this exercise you bring your upper body and your lower body off the ground at the same time.
You’re going to try to perform this exercise for 60 seconds straight.
The regression for this exercise is a regular bicycle setup.
Where rather than bringing your upper body to your lower body in more of a situp you would instead twist and lift your shoulder blade off the ground rather than your whole upper body.
So with navy seal situps, you’re bringing your upper body completely off the ground, whereas with this one you’re simply bringing your shoulder blades off the ground.
Now let’s say that you can only get 30 seconds of the more advanced navy seal situps before the exercise becomes too hard that’s totally fine simply move on to the regression halfway through.
So as soon as you start failing just switch to the bicycle situps.
After doing those for 60 seconds you want to move on to the second exercise which is a
leg raise with a pulse up.
For this one start with both hands under your butt with your back flat on the ground and your feet slightly raised off the floor.
Raise your legs all the way up until they’re pointed straight towards the ceiling, next lift your hips up off the floor without rocking your legs.
Once at the top of the movement slowly lower your hips back down towards the ground. Aim for a solid three count when slowly coming back down.
repeat this exercise for 45 seconds. If the pulses get too hard at any point just switch to regular leg raises until the 45 seconds are up.
Right after you’re done with those switch into this next one with no break.
This next one is going to be a crunch with an isometric hold.
Here you’re going to start with your hands on your thighs and your back flat on the ground.
Slide your hands up over your knees to crunch up, but rather than going straight back down hold that up position for a three-second count.
Then lower your back and your hands back down.
Repeat this exercise once again for 45 seconds before moving on.
Once you’re done you’re going to immediately flip over onto your stomach and perform a cobra stretch.
The cobra stretch is more of a stretch to elongate your abs,
but you can bet that after all those reps that you already did if you do cobras correctly you’ll definitely feel the burn.
Start flat on your stomach with your hands directly under your chest. Straighten your arms and extend your elbows.
At the same time look up towards the ceiling while keeping your hips glued to the ground.
Hold this position for 15 seconds and then come back down and relax for 5 seconds.
Then come back up into a cobra again and repeat 3 times. This stretch counts as your break, so try to enjoy it.
As soon as you’re done with all three 15 second stretch intervals flip right back over onto your back for v situps.
Here you’re going to start flat on your back with both your hands above your head and your feet slightly off the ground.
Bring your upper body and your lower body together trying to reach for your toes with your hands.
Then lower back down to your starting position with your hands above the ground and your feet slightly above the floor.
Repeat this exercise for 60 seconds straight. Then drop your feet to the ground with your knees bent.
Stack one hand over the other and point your hands straight up towards the ceiling. Crunch up and reach straight up towards the ceiling.
You’re going to repeat this one for 60 seconds before moving to the next.
The last one in this sequence is going to be jackknives on the ground.
Start with your hands directly behind your back with your feet and upper back above the ground.
Bring your knees into your chest and at the same time bring your upper body toward your knees.
Again you’re going to do this exercise for 60 seconds then flip over onto your stomach for another 3 rounds of the cobra stretch.
Now for the next three exercises, we’re going after the obliques.
For the first one start on your side leaning slightly more towards your butt.
Bring your elbow and upper body up off the ground as you raise your legs to meet your elbow.
Perform 45 seconds on one side before switching to the other for another 45 seconds.
Next, you’re going to lay flat on your back, stack your knees and turn them to the side.
Your hands are going to go to the sides of your head and you’re going to crunch straight up.
Then lower yourself back down slowly for a three-second count.
This one will also be done for 45 seconds per side.
For the last one, you’re going to bend your knees into your chest and raise your upper back slightly off the ground as you reach side to side for your heels.
For this one to be effective you really have to try to keep your shoulder blades off the ground the whole time.
Try to do this exercise for 60 seconds straight.
If you’re a beginner completing all of these exercises just one time through is probably more than enough of a workout.
But if you’re intermediate I recommend taking a 1-minute break,
and then repeat the whole thing from the very first one starting with the navy seal situps.
IF you’re really advanced you can repeat this entire workout circuit for 3 rounds.
Each time you’ll notice that it’s harder and harder to complete the same exercises.
Remember that failure is fine. And as long as you try to improve the amount you can do each week you’ll progressively develop better abs right in your own house.
That’s it guys I really hope this video has helped you out.
If you enjoyed it make sure you subscribe to my channel and also feel free to visit my website where I’m running a challenge right now to help people just like you get ripped abs.
As you know getting ripped abs isn’t just about working out, but it’s also about burning fat with a proper diet plan.
My clients that have taken part in the program have been losing an average of 20 pounds or 5 percent body fat in 6 short weeks.
To find out how you can get this program for free you can click the link below……or you can visit my website www.gravitytransformation.com
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first of 3 transformation studios in 2011. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! I can happily say that we've helped over 15,000 people get in great shape over the years. I'm always here for my customers so if you need help don't hesitate to send your questions to email@example.com