ATHLEAN-X
HOW TO GET SIX
PACK ABS AT HOME
IN JUST 22 DAYS, DEVELOP STRONGER ABS BY
TRAINING THEM THE WAY THEY SHOULD BE.
No ab function is left out as you work your way from your lower abs to
your upper abs to your obliques in this complete home ab workout.
HIGHLIGHT REEL
How To Get Six Pack Abs At Home
1
If your body fat level is currently high, it’s not going to be
possible to get six pack abs in just 3 weeks, but 22 days
is long enough to develop and implement the right habit
changes to get you there.
2
You may actually be able to see your abs at higher levels of
body fat that you thought possible, even in the mid-teens.
3
4
It takes about 22 days to implement a solid habit, and it will be
necessary to make both nutritional and exercise habit changes
to get your six pack to show.
If you make those nutrition changes and follow the workout
I’ve shown you here, you can develop habits that will last a
lifetime and ultimately get you to your goal of 6 pack abs.
COMPLETE HOME ABS WORKOUT
Here are the general rules & instructions for this workout:
1
For this workout we’re going to be using a technique
called Extinction Training.
2
For each exercise, you’ll do the number of reps prescribed
and then rest 10 seconds. Repeat, doing the number of
prescribed reps, and then resting 10 seconds.
3
4
Keep repeating until you get to a round where you’re not able
to complete the prescribed number of reps. At that point you
become extinct, move on to the next exercise.
Beginners may get knocked down in the very first round. But
that’s okay because there’s room for improvement!
Complete Home Abs Workout
EXERCISE 1
LOWER ABS FOCUSED
EXERCISE 2
BOTTOM UP ROTATION
W-RAISE WATCH EXERCISE
5 Reps (for as many rounds as possible)
BLACK WIDOW KNEE SLIDES WATCH EXERCISE
x 45 Seconds (for as many rounds as possible)
EXERCISE 3
BUTTERFLY SIT UP WATCH EXERCISE
10 Reps (for as many rounds as possible)
EXERCISE 4
SEATED CORKSCREW WATCH EXERCISE
x 45 Seconds (for as many rounds as possible)
EXERCISE 5
LEVITATION CRUNCH WATCH EXERCISE
x10 Reps (for as many rounds as possible)
MIDRANGE EXERCISE
OBLIQUES EXERCISE
TOP DOWN MOVEMENT
EXERCISE 6
TOP DOWN ROTATION
MOVEMENT
WATCH EXERCISE
SIT UP ELBOW THRUST
x 5 Each Direction (for as many rounds as possible)
MAKE THE COMMITMENT TO BE CONSISTENT WITH THIS WORKOUT AND
YOUR NUTRITION GOALS FOR 22 DAYS TO START TO SEE RESULTS.
WANT TO FOLLOW ALONG AND
SEE IF YOU CAN KEEP UP?
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others who have made the commitment to
develop stronger abs by training them the
way they should be with me.
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COMPLETE HOME
ABS WORKOUT
Do the number of reps prescribed and then rest 10 seconds.
Repeat until extinction before moving on to the next exercise.
EXERCISE 1
LOWER ABS FOCUSED
EXERCISE 2
BOTTOM UP ROTATION
W-RAISE
5 Reps (for as many rounds as possible)
BLACK WIDOW KNEE SLIDES
x 45 Seconds (for as many rounds as possible)
EXERCISE 3
BUTTERFLY SIT UP
10 Reps (for as many rounds as possible)
EXERCISE 4
SEATED CORKSCREW
x 45 Seconds (for as many rounds as possible)
EXERCISE 5
LEVITATION CRUNCH
x10 Reps (for as many rounds as possible)
EXERCISE 6
SIT UP ELBOW THRUST
x 5 Each Direction (for as many rounds as possible)
MIDRANGE EXERCISE
OBLIQUES EXERCISE
TOP DOWN MOVEMENT
TOP DOWN ROTATION
MOVEMENT
For more science-backed, complete workouts, visit athleanx.com