Summary
Jeff Cavaliere of Athlean-X presents a five-minute home ab workout requiring no equipment and minimal space. The workout consists of five exercises performed for one minute each, all done from a plank or plank variation position. The goal is to complete the entire five minutes without letting your knees touch the ground.
Key Points
- The workout follows an All Or Nothing (AON) challenge format — the objective is to complete all five minutes without your knees touching the floor
- No equipment is needed, and the workout can be performed in very little space, making it viable anywhere
- All five exercises are performed from a plank or plank variation, with the exercises themselves serving as a distraction from the sustained plank hold
- Each of the five exercises is performed for one minute, totaling five minutes of continuous work
- Progression is the key metric — even lasting one additional second longer than your previous attempt counts as improvement
- The workout is part of the Washboard Wednesday series on the Athlean-X channel
Exercise Details
- Target muscles: Core/abdominals, with sustained plank positioning also engaging shoulders, chest, and stabilizer muscles
- Primary format: Five exercises × one minute each, all anchored in a plank or plank variation
- Key performance cue: Keep knees off the ground for the entire duration — this is the defining standard of the challenge
- Common mistakes to avoid: Letting the knees drop to rest, which breaks the continuous plank engagement
- Progression method: Track your time and aim to outlast your previous session by even a single second rather than focusing on perfection immediately
Note: The transcript does not name the five individual exercises specifically.