How To Get Six Pack Abs In 22 Days Athleanx

Get Six Pack Abs in 22 Days Athleanx

https://i2.wp.com/www.attractionlistbuilding.com/wp-content/uploads/2018/06/Click_To_Continue_Button-768x93.png

If you want to get a 6 pack at home and are not sure what home ab workout to do, give this one a try.

This workout is designed to do two things in just 22 days.

The first is help you to develop stronger abs by training them the way they should be.

No ab function is left out as you work your way from your lower abs to your upper abs to your obliques.

The next most important element however is that research has shown that 22 days is the time period within one must stay consistent with something in order to turn it into a habit.

If you can stick to this 6 exercise home ab workout for just three weeks, you will start to see changes to your lifestyle and your approach to working out that could stick with you for the rest of your life.

It is this element that makes this a plan that even someone that is at a much higher body fat percentage, something that they will want to invest the time in doing. While the six pack abs may not be completely visible by the time this is over in just 22 days, it is the habits that will be formed that could carry over and be the true game changer.

That said, do be sure that while you are committing to putting in the effort on this workout that you don’t undervalue the role of nutrition to getting to where you want to be. I’ve said so many times that the most important element of getting ripped is having a good nutrition plan.

You simply cannot out train a bad diet.

You need to eat healthy, while still enjoying the foods that you eat, if you want to get your body fat levels down low enough to see your abs.

The good news is that your body fat levels do not have to be nearly as low as you may have thought they needed to be in order to get a six pack. Some can see even the outline of a complete set of abs at body fat levels in the mid teens.

That said, here is how this extinction style ab workout breaks down.

There are 6 total ab exercises in this routine.

They start with lower ab movements and progress through midrange and oblique exercises, ending with top down movements at the end to predominantly influence your upper ab fibers.

The key to getting six pack abs is that you perform them for the given rep or time range.

If you can successfully complete the range for a given exercise, simply wait 10 seconds and go again.

Keep repeating the range until you cannot get all the reps or time prescribed.

At this point, you will have reached extinction.

From here, you would move onto the next exercise in the workout and complete it in the same manner.

The exercises are as follows:

W Raises x 5 reps (lower abs)
Black Widow Knee Slides x 45 seconds (bottom up rotation)
Butterfly Sit-ups x 10 reps (midrange)
Seated Corkscrews x 45 seconds (obliques)
Levitation Crunches x 10 reps (upper abs)
Sit-Up Elbow Thrusts x 5 reps each side (top down rotation)

This entire circuit is to be performed just one time through, however remember that you may be repeating individual exercises multiple times if you are able to complete all of the prescribed reps or time.

In this case again, you would rest 10 seconds and repeat the exercise until you couldn’t finish what was prescribed.

This is a killer but it is an ab workout that everyone can do, regardless of what body fat level or ability level you are at right now.

If you are looking for a complete bodyweight workout program that doesn’t require any equipment at all, be sure to head to athleanx.com and check out the ATHLEAN XERO program.

No bands, benches, bars or weights are needed to build a ripped athletic body.

For more ab workouts to get a 6 pack, be sure to subscribe to our channel here on youtube via the link below and try some of the follow along ab workouts.

Don’t forget to turn on your notifications so you never miss a new video when it’s published.

Build Muscle with No Equipmenthttp://athleanx.com/xero
Subscribe to this channel here
http://youtube.com/user/jdcav24

https://networksolutionspro.com/admin/images/1507665242.jpg

Join Simple Freedom Club Free Here!

Do This Home Exercise EVERY Day! (NO EQUIPMENT)

Do This Home Exercise EVERY Day! (NO EQUIPMENT)

https://i2.wp.com/www.attractionlistbuilding.com/wp-content/uploads/2018/06/Click_To_Continue_Button-768x93.png

If you workout at home all the time or are temporarily doing home exercises because of the current situation, this is exercise is one that you simply cannot skip. In this video, I’m going to show you how to perform the face pull to improve your posture, shoulder health, and correction of small muscle imbalances that will help you to lift more weight on your big lifts regardless of whether you do them at home or at the gym.

The key to the face pull is that you do them. There is no better reward on any other exercise than this one when you do it consistently. You may be asking how often it needs to be done. The answer is daily. Don’t worry though, this is not a home exercise that is going to require a lot of time to perform it. Doing even just 3 sets of 12-15 high quality repetitions is all it’s going to take to get the benefits mentioned above without turning this into a workout of its own.

The most obvious way to perform this movement in a home gym is with a band and a pullup bar. Those that have the bare minimum equipment for training at home usually will have these two items. If so, simply wrap the band over the pullup bar and grab onto it with two hands. Be sure to turn your hands up (underhand) rather than overhand to get more external rotation at the shoulder instead of internal rotation.

As you pull the band back you can pull it apart as well. This is simulating the same effect you would get from doing this with two ropes and a cable machine.

The key is to try and let your hands beat your elbows to the back. Meaning, you want your hands to be further behind your body at the end of the exercise than your elbows. If you can do this right, you will have achieved external rotation at the shoulder and activation of the rotator cuff muscles. The slight variation that places the elbows high and further behind the body is going to totally change the mechanics of the movement at the shoulder, throwing the joint into internal rotation instead. This is something you don’t want, especially with the elevation of the arms if you choose to do so.

The next two variations of this are something you can do with far less equipment. The first is going to require just a beach towel and something heavy. Lay the towel out flat, put the weight in the middle, fold the towel horizontally and pick it up with an underhand grip. From here, simply lift the towel up towards the face and spread the hands as you do. This will simulate what happens when you pull the two ropes apart during a face pull.

If you don’t have a towel but do have your old gym bag (that you’re not using right now as you stay at home to workout), you can still do this important upper body exercise. Load up the bag with a few items like some books or water bottles to add some light to moderate weight to the bag. Remember, for the face pull you don’t need to add heavy weight. The key is doing the movement right to get the benefits of the home exercise.

Finally, if you don’t have access to either a bag or a towel, you can do the doorway variation of the facepull. Here you want to stand inside a room and step your feet into the other room on the other side of the doorway. Your hands should also go against the door frame on the outside of the door. Be sure to use the back of your hands to do this. From here, allow your body to lay back so your arms extend out in front of you. Push against the back of your hands to pull your body back to the top to engage the same muscles used during the face pull done more traditionally.

As always you have the option to add the extension of the arms overhead for the extra lower trap engagement.

Give this a try and let me know how it works for you. Remember, just because you train at home doesn’t mean that you can’t get the benefits of the best home exercises. This is just one example of that. If you are looking for a complete home workout that uses nothing but your own bodyweight, be sure to check out athleanx.com at the link below and grab the ATHLEAN XERO program.

For more home workout videos and exercises to build muscle at home, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published.

Build Muscle at Homehttp://athleanx.com/xero
Subscribe to this channel here
http://youtube.com/user/jdcav24

https://scontent.fbda2-1.fna.fbcdn.net/v/t1.0-9/s960x960/89883915_10158193073219859_2730477917439000576_o.jpg?_nc_cat=106&_nc_sid=ca434c&_nc_eui2=AeEMaUGUnEIpElb-NY9NQKbfmw6PlDouDlKk7ypDHzAnf4MAw7nsmxlzW5ggUjUbCBycpaRnVUwikyzqt8szylDXiKhA85WEzTzEKgrfLu40uQ&_nc_ohc=brUpma3dcgoAX8lRzPP&_nc_ht=scontent.fbda2-1.fna&_nc_tp=7&oh=4e8fdb7dcb72af8b9b7657da8658d933&oe=5E9D1D33

https://i1.wp.com/www.attractionlistbuilding.com/wp-content/uploads/2018/06/Click_To_Continue_Button-500x60.png

Join Simple Freedom Club Today for Free.

I’ll show you how to simplify making money online.

If you have any questions, just let me know.

Charles
text: 786-383-0926