Home Abs Workout Blitz!! - Part 3 - Get 6 Pack Abs

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[Music] Hey guys, what’s up? It’s Wednesday again. It’s Jeff and we’re back for episode number three of Washboard Wednesday. Let’s take a little recap from what we did the last week. Last week I got you doing some uh different exercises that you were supposed to do at least five times a week.

Um hopefully every day because again, ab training can be done every single day. That’s how we’re going to get the best results. Don’t believe the guys that say you can overtrain your abdominal area and you got to give it a rest and it’s just it’s simply not true. The other thing we talked about was covering some of the basics in terms of getting enough water. Keep drinking your water.

Keep doing that trick with the rubber bands if you need to. If you don’t need to do that anymore, great. If you do, there’s no problem doing it. Just make sure you get enough water. We also talked about the diet.

I hope you made that change with the uh, you know, cutting down the fats in your diet and you’re starting to see some results. Results are going to be what keep you going. Results are going to be the the the selfm motivating factor that get you guys to stick with this program. So, it’s very important that you follow what we say each week so that you can get those results and feel motivated and keep going. This week, what we’re going to do is use two new things.

Nothing new really about this, but the big physio ball and just a weight plate, standard, you know, weight plate. This 25 lbs. It could be 10. It could be a dumbbell. Anything.

But that’s all we’re going to need. We’re going to be back here in the Xbox again. Our little C cubicle or a little bit of space. That’s all we need. We don’t need to have any fancy equipment to get done what we need to get done.

One thing I want to cover for this week’s sort of theme or or episode is, you know, it’s getting nicer outside here in Connecticut. We’ve had some nice weather. It’s been in the 80s, even up in the 90s. Now, there’s a lot of opportunities for not doing what we’re saying. There’s a lot of opportunities, a lot of distractions to say, you know what?

I’m going to go play golf. I’m gonna go uh out with my buddies. I’m gonna go do anything. Go to a baseball game. Do anything but do our workout.

Guys, it only takes 10 minutes. It’s it’s 10 minutes of your day to get this done. I suggest doing it first thing in the morning. Find a time that you know you can routinely do it every single day. Whether that be at night before dinner, after dinner, in the morning, whatever it is for you when you know you’re going to set aside 10 minutes to do it.

All right, so let’s get started with this week’s exercises and let’s keep moving forward. All right, guys. First exercise we’re going to cover this week is called the plate eight. Really, what we’re doing is just taking a plate and we’re going to make a figure eight in the air with the plate. Real easy, real simple to describe.

Not that easy to do, but what you have to do is lean back onto your onto your tailbone, legs off the ground, plate in front of you, firmly held on to with both hands, start to drop it down to the side, almost like you’re in a canoe. Some people call these canoes. We’ll call them plate eights. You make your figure eights. Knees come in a little bit each time I come down just like so.

It’s the plate eight. Our second exercise for this week of washboard Wednesday again uses our plate. We’re going to call this one the recliner press. Take your plate here. Let yourself recline.

As you come in, press the plate up. Down. Press it up. Go through these slow.

Get a little upper body work through the shoulders. And you’re really working your core. A to stabilize and b to do the crunch portion of it. All right, moving on guys to exercise number three. This week we have the side pillar twist.

Pillar strength. You want to work on the muscles all the way down our sides obviously to keep you keep you strong like a pillar. Upright and strong like a pillar. What we do here is get on our side. Come up into a side bridge.

Elbows should stay right beneath your shoulder for support. You don’t want to be out here. You don’t want to be too far over it that way. Up here. Look up at your hand.

Reach underneath. That’s going to challenge the left hand side of your uh abdominal area into your obliques. Come back up and let your bridge come down. Bridge up, reach up and down. Bridge, reach further if you can each time.

See if you can reach a little further.

It’s a side pillar twist. Our fourth exercise for this week, the physio ball roll out. You guys have seen those things before where you with the wheel in the middle. Um, abdi sort of a a version of that too, but the the one that has the wheel, I don’t even remember the name of it. But what the the purpose is that we’re going to try to duplicate that with this physio ball.

This is multi-purpose. We can do so many things with this. Upper body, lower body. We can do abs with it, too. So, let’s get ourselves our forearms up on the ball.

Kind of sitting back, not totally on our heels, but up a little bit. Engage your core. Let yourself roll out right there. You feel your stomach working hard and pull yourself back in. Don’t just pull in with your arms.

You got to pull in with your stomach. Crunch. Try and create a crunch. Round your back out. Okay.

So, come on out and crunch. That’s our standard version of the of this physio ball roll out. But if you want to get a little advanced, get yourself anchored up against the wall. Got the little brick here in the Xbox, but any any wall will do. Get up here.

Now, as I roll out, I’m going to lift up and lift my body up out right there and roll back down. Come out, roll down.

at this position here. Don’t sag. Keep your abs engaged. Keep your stomach up. Okay, we’re going to save the hardest one for the last one this week.

It’s called the physio ball skier tuck. There’s two ways to do this though. It doesn’t have to be impossible depending upon where you put your knees on the ball. What you do is position the ball underneath your Let’s start a little easier version. Put the ball underneath our knees.

Okay, hands down squarely on the floor beneath our shoulders. Going to pull up and basically turn. I want you to point here. I’m pointing my knees to the camera. All right, so pointed to your left, straighten out, then come back to the right.

Okay, get a little bit of momentum like so. Want to make it harder? Put that ball out there. Get under the toes. Do the same thing right there.

Wherever you find it most challenging, that’s what you should stick with for this week. All right, guys. That’s going to do it for the third week of washboard Wednesday. Stick with these exercises for the next week. Try to get them in every single day if you can.

get better and better each and every week at these things. Keep drinking your water. Keep cutting out the fats and find that time of the day when you can work out and get it in routinely. Don’t skip it, guys. There’s going to be a lot of distractions coming up.

Don’t let it get to you. In the meantime, head over here to athleenex. com and get your copy of the Athleenex training system. It’s the whole body system that’s going to get everything in your body ripped, lean, and athletic. If you want, you can also subscribe here to this Athletex channel.

You’re going to continue to get all these videos each and every week without even having to think about it. [Music]