If you want to get six pack abs without any equipment and you’re not sure what ab workout to do, then this is the one for you. This six pack workout is designed to do two things in only 22 days. The first is to train your abs they way they should be in order to get stronger abs. Your upper abs, lower abs, and obliques will be trained through their functions to most effectively hit them.

The next most important part of this six pack workout is that research has shown that it takes 22 days to form a behavior. We also know that when one behavior is changed or formed, others tend to follow suit. If you stick to this 6 pack ab workout for just 22 days, you will start to see changes to your lifestyle as well as your approach to working out and your nutrition for the rest of your life.

It is this element that makes this plan effective for even someone that is at a much higher body fat percentage, something that they will want to invest their time in doing. While the six pack abs may not be completely visible by the time the 22nd day rolls around, it is the habits and behaviors formed that can carry over and be the biggest game changer of all.

It’s important to note, however, that while you are making a commitment to this workout you are not underscoring the role that nutrition plays when it comes to having visible abs. I’ve said it many times before that the most important element of getting ripped and staying lean is having a good nutrition plan. I also mentioned previously that behaviors tend to pair together – meaning that as your behaviors change for the better with your commitment to this workout, your commitment to your nutrition will also likely change for the better along with it.

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The good news is that your body fat levels do not have be nearly as low as you may have previously thought they needed to be in order to get a six pack. Some can even see 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 preferentially target the 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 do this successfully, simply rest for 10 seconds and repeat the exercise. Keep repeating the rep or time range until you cannot perform all the prescribed reps or time. Once this happens, you have reached extinction. Once you reach extinction, you move onto the next exercise in the six pack workout and complete it in the same manner.

This 6 pack workout contains the following ab exercises:

Lower Ab Spikes x 10 reps
Seated Knee Tuck Drags x 45 seconds
Power Ups x 10 reps
Seated High Twists x 45 seconds
Backwards 7’s x 5 reps each side
Sunrise Situps x 45 seconds

This entire ab circuit is to be performed just one time through, however, remember that you may be repeating individual exercises more than once if you are able to complete all the prescribed reps or time. In that case, you would rest 10 seconds and repeat the exercise until you couldn’t complete what was prescribed in terms or reps or time.

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This ab workout is a killer one but can be done by anyone, regardless off ability level or body fat level. If you are looking for a bodyweight workout program that doesn’t require any equipment at all to get a ripped athletic body, be sure to head to athleanx.com and check out the ATHLEAN XERO program. You won’t need bands, benches, bars, or weights in order to get the body you are looking for.

For more ab workouts to get 6 pack abs, be sure to subscribe to our channel here on YouTube using the link below and check out some of our 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 Equipment – http://athleanx.com/xero
Subscribe to this channel here – http://bit.ly/2b0coMW


28 thoughts on “Get “Six Pack Abs” in 22 Days! (2023 AB WORKOUT)”
  1. You put in a lot of work and the effects are dope, respect

  2. *THE GIVEAWAY IS BACK* – I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.

    If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    1. @M Khagendra I advise to keep your neck in a locked position(try to not move it as much) and visit a doctor, I don’t know the seriousness of your case. I hope you get better bro

    2. @Nicklas Leonsca more effective? Doesn’t matter. Reason why people cut in summer is because they can show off their hard work by wearing less clothes.

  3. Already bought the beats program, I love it, would be nice to win my next 90 day challenge hehe

  4. Another beast of a challenge, but the one I always avoid. Thanks for making these easy to follow and understand. I’ll dig in and try stay the course.

  5. Already great results with the 6 min an workout.. the right exercises done with proper form and with consistency is the key

  6. Dang I wanted 2 win so bad. Love the education. I did your other 22 day abs and Started to see a 4 pack….I was so excited. I watch lots of ur videos on utube. Wish u did coaching online. Thx for the videos.

  7. 1:27 Lower Ab Spikes – 10 Reps or til extinction (10 second between set if doing extinction)
    2:22 Seated Knee Tuck Drags – 45 Seconds or til extinction
    3:32 Power Ups – 10 Reps or til extinction
    4:14 Seated High Twists – 45 Seconds or til extinction
    4:52 Backwards 7’s – 5 Reps each side or til extinction
    5:46 Sunrise Sit-Ups – 45 Seconds or til extinction

  8. Thanks Jeff! Starting to get decent results now from your other 10 min ab workouts, 4 weeks in now.

  9. Been training a long time hit a brick wall then discovered this channel got a renewed vigour and smashing it even in my 50s thanks man!!!

  10. Jeff, I’ve been watching your videos for years. All of my gains are a product of your phenomenal and widespread knowledge of science based workouts. I’m always looking forward to your videos. Keep them coming!

  11. You are the best Jeff, I have been following your channel and your exercise regime and i can see the difference pretty clear now in my body.

  12. This was more challenging, yet also more straightforward of an ab workout that I’ve seen in some time. Meaning my abs really hurt after this, yet the workout itself isn’t that complicated to do, anyone can do this. :)

  13. I just started the old 22 days in fact finished day 1 but now I figure I’ll jump into this one and track my progress here!
    Day 1: definitely a little more difficult than the previous vid imo. Backwards 7 was hard I wasn’t sure I was doing it right even will keep going looking forward to day 2

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