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The hundred ab workout requires all out effort, but the results are nothing short of amazing if you follow the ab exercises and protocols shown here. As always a solid ab workout should consist of exercises for your upper abs, lower abs and obliques. That said, even that doesn’t make this workout for abs complete. In order to round out your abdominal development with a well rounded workout you need to spend more time focusing on the reps that actually count to help you get a ripped six pack. That is what we do in this workout.

If you look at the main ab exercises that people do in their ab workouts you will see that they often don’t train them hard enough. Sure, they may create a bit of a burn, but if you are stopping when this happens you may be ending your ab workout right before it actually starts to work. Here, the 100 ab workout ensures that you are focusing on only the reps that are going to wind up being most effective. In order to do that, you need to seek out the discomfort in your abdominal muscles and maintain it for one hundred grueling but rewarding reps.

The ab exercises that you choose can make all the difference in this pursuit. If you are doing only the exercises for abs that you can do for high reps and never think about introducing weight or overload into them, you likely won’t be able to experience what high intensity effective reps feel like. The best part is, you can do this and I’m going to show you exactly how to get a 6 pack by doing them.

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When it comes to training in the effective rep range, you should start by asking yourself an honest question. When you perform a set of any ab exercise, do you take it to failure or close to failure? Likely, the only reps you feel that are challenging are the final 1 to 3 reps.

If you do not experience some type of tension overload, eccentric overload or metabolic damage during a set – it can be pretty well accepted that you have not done enough to create the need for your body to help you develop your abs to their fullest potential.

With the abs workout technique shown here and in this series, you’re going to more quickly tap into these strategies more quickly so that you can start to see your abs pop a lot sooner. The workout works as follows:

Perform a set of the ab exercises shown below to 12 rep failure. Choose a weight that will cause you to fail at or close to the 12 rep mark or use the variation of the hanging ab exercises shown that corresponds to the number of reps you were able to perform of the base exercise during your ignition set.

After taking the ignition set to failure, the real work begins.

Rest for just 15 seconds as part of a somewhat prolonged rest/pause. As soon as these 15 seconds are up, get back into another set. You will instantly recognize that the reps will be challenging more quickly due to the decreased recovery time allowed.

You are still using the same load however, therefore your abs are still being subjected to the same external load. However many reps you get after each of these rest/pause increments are all deemed to be effective reps. Each bout should be taken to failure. Accumulate 20 effective reps, even if you’re getting just 1 out at a time at some point, and your work on that six pack ab exercise is complete.

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If for some reason you are unable to complete any more reps on your way to 20, end your set and aim to complete all 20 the next time you perform this workout.

Here is how to construct the 100 ab workout with that in mind.

1. Hanging Leg Raise Variation (see video) – Ignition Set into 20 Effective Reps as a Rest/Pause

2. Eccentric Power Ups – Ignition Set into 20 Effective Reps as a Rest/Pause

3. Hanging Leg Twist Variation (see video) – Ignition Set into 20 Effective Reps as a Rest/Pause

4. Russian Twist and Press – Ignition Set into 20 Effective Reps as a Rest/Pause

5. DB Drag Planks – Ignition Set into 20 Effective Reps as a Rest/Pause

Optional: Hands Back Knee Tucks x 100 (static hold ladder – 5 reps with 5 second hold as a Rest/Pause

All totaled, this will amount to 100 effective reps in this intense ab workout.

Being that this is a weighted ab workout that uses some eccentric overload in addition to a stimulus that you may not be accustomed to, you will want to perform this only one or two times a week.

This is just one example of how to apply science to your ab workouts. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at and get started right away on building a ripped, muscular, athletic body.

For more ab workout videos for the upper abs, lower abs and obliques, be sure to subscribe to our channel here on youtube at the link above and don’t forget to turn on notifications so you never miss one when it’s published.


35 thoughts on “The 💯 Ab Workout (MOST EFFECTIVE!)”
  1. *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. @John I won it once, it does happen… only it was a program that doesn’t suit me at all lol

    2. ​@John​@JohntheJuan same here buddy. I seriously think it’s just a link to a static page that says “better luck next time, here’s 10% from the store “

    3. I have foot drop and I can’t do planks can I use my knees to hold my self up while I do that work out?

  2. Bro is a true PE teacher we didnt deserve, but needed

    1. I don’t know about Pe teacher but he is definitely physical education at its best and the rest is gospel!

    2. @Dre B i would imagine him being an ex body builder he still would have some great knowledge to give. doesn’t mean he was good though, but again i would hope he has something to give lol

    3. @Dre B assuming that he wasn’t joking, why would he assume that he didn’t deserve anything and lump you, and everyone else in with his self percieved unworthiness?

  3. I would never disagree with anything this man says because thanks largely to him, I’m in the best shape of my life at age 51. But I do want to add one little thing for the sake of anyone watching who has desperately tried to get their abs to show but has never really succeeded. When I was 48, I bought an inversion table to add to my modest little workout room in my basement and that same summer I began riding my bicycle around the pedestrian paths where I live. I bought the inversion table because I always thought it would be an awesome way to workout the abs and sure enough, between the cardio of the bike riding and the inversion table, my abs showed for the first time since I was about 14. The best part was that it happened so fast, within 6 weeks! I actually lost too much weight and had to adjust my training and diet but the bottom line is that it worked for me and it might be the answer for others too!

  4. I think the Effective Reps concept is one of the most important you’ve ever developed. Thanks, Jeff!

    1. The “rest-pause till you reach a certain # of reps, change to easier form or partial reps if needed” approach is not something Jeff developed. This has been used by bodybuilders for decades; Tom Platz comes to mind. That said, it is effective; Jeff’s firmly rooted in old-school bodybuilding techiques.

    2. @guitargeeknwa yeah that may be true but Jeff made it mainstream widespread known. Hes the reason i know about it so im grateful. Those other guys probably didn’t have a platform which such expansive reach as Jeff does. Its not about the messenger but about the message & Jeff definitely knows that and has said that before i believe.

    3. @AvatarNateFN Jeff’s evangelism and high quality, scientifically based, material is the TOP. His 100 series ROCKS.

  5. I just want to point out that the exercise substitutions in this video is just a small example of what makes the Athlean-X Jacked (dumbbell only) program so awesome and effective! I’m a week away from finishing that program and I have to say it’s worth it

  6. 0:40 Bottom Up (Lower)
    2:00 Top Down (Upper)
    3:35 Bottom Up Rotation (Lower, Obliques)
    4:45 Top Down Rotation (Upper, Obliques)
    5:35 Anti Extension/Rotation (Abs, Obliques)
    6:35 Optional: Midrange (Middle)
    7:10 Screenshot (Typo: 2nd and 3rd)
    7:20 Joe Rogan

  7. Amazing content. I was in need of some better ab exercises but most of all i like the Effective Rep rest/pause style that ive been applying to other muscle groups and seeing some massive gains from. Thanks for sharing as always! ❤

  8. As an ex-gymnast with a daily pull up bar routine, I find this structured material very informative and handy. Thanks, Jeff!

  9. I’ve been getting insane results with these effective reps routines. I have them all saved in a playlist. Thanks Jesse for teaching Jeff this.

  10. The bar is so awesome for the abs, and I unfortunately don’t have one handy. When I was doing russian twists last year, I thought my back was going to break. It’s still not easy but getting there 🙂

  11. I’ve been following this man through hell or high water for the last 3 months and honestly – I’m starting to look real good. Now I want to work even harder. Thanks Jeff. You’re awesome man.

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