Summary
Jeff Cavaliere of ATHLEAN-X presents a 3-exercise MMA-inspired ab circuit called the “Impact Ab Circuit,” designed to build core strength through impact absorption and rotational stability. The workout uses a single piece of equipment — a Dynamax ball, stability ball, or even couch cushions — and follows a ladder progression structure. The goal is to mimic the functional demands placed on an MMA fighter’s core during both striking and absorbing blows.
Key Points
- MMA fighters depend on strong abs for two critical functions: generating rotational force behind strikes and absorbing body blows
- The workout is built around impact absorption — forcing the core to resist collapse when the body takes a physical shock
- All three exercises are performed in sequence as a circuit, progressing through a ladder-style rep scheme (1, 2, 3, 4, 5…)
- The ladder format means you perform 1 rep of each movement, then 2, then 3, continuing upward until form breaks down — this is called your “tap out score”
- Full trunk alignment (parallel to the floor) is required throughout — partial or lazy positioning reduces core engagement significantly
- The workout reflects ATHLEAN-X’s broader philosophy: train muscles the way athletes use them, integrating the whole body rather than isolating individual muscles
Exercise Details
Exercise 1 — Plank with Fist Pound (Floor Level)
- Target muscles: Entire anterior core, stabilizer muscles, anti-extension core strength
- Setup: Start in a standard plank position in front of the ball
- Execution: Drive your fist down hard onto the top of the ball, alternating right and left
- Form cues:
- Keep the full trunk parallel to the floor throughout
- Use the entire arm and body weight behind the punch — not just a wrist flick
- Absorb the impact without letting the body cave or sag
- Common mistakes: Tapping lightly with the hand rather than driving through with the whole arm — this dramatically reduces ab activation
Exercise 2 — Elbow Drive on Ball (Mid Level)
- Target muscles: Core, obliques, hip flexors
- Setup: Crawl up so the torso is supported on top of the ball in a plank-like position
- Execution: Drive one elbow up and then inward (toward the body), alternating sides
- Form cues:
- Maintain a constant plank position throughout the movement
- The “elbow up, drive in” motion should be deliberate and controlled
- Sets/Reps: Follows the same ladder progression as Exercise 1
Exercise 3 — Knee Drive on Ball (Top Position)
- Target muscles: hip flexors, lower abs, core stability
- Setup: Position yourself fully on top of the ball
- Execution: Drive one knee in sharply toward the chest, alternating sides
- Form cues:
- Keep the core braced to avoid rolling or losing balance on the ball
- Knee drives should be explosive and forceful — “bam” contact cues are used
- Sets/Reps: Same ladder progression; this is the final and most challenging position
Ladder Progression Structure
- Begin with 1 rep per side across all three exercises
- Then perform 2 reps per side, then 3, and so on
- Continue until form fails or you can no longer complete a round — that number is your tap out score