sabs21
286484
6445
103
This is an ab workout by the Athlean-X guys, here's the video I sourced these gif's from: https://www.youtube.com/watch?v=9VsDP584zyQ Go check them out if you haven't already!
I'll make all of this brief. First, here's some terminology.
Extinction Time: A workout where if you finish it through without failure to the time limit, rest and then do that workout again. EXAMPLE: Heels to the Heavens, Extinction Time: 45 seconds. If you were able to reach 45 seconds without stopping, rest and do it again!
Extinction Reps: It's the same idea as extinction time, except this uses reps instead of time.
EDIT: Made a typo, thanks to HiGur for letting me know!
Let's begin!
Heels to the Heavens: Extinction Time, 45 secs.
Rest for 10 secs between sets.
Step Through Plank: Extinction Time, 45 secs.
Rest for 10 secs between sets.
X Man Crunches: Extinction Reps, 12.
Rest for 10 secs between sets.
Alternating Thread the Needle: Extinction Reps, 10 on each side.
Rest for 10 secs between sets.
Alternating Jackknifes: Extinction Time, 45.
Rest for 10 secs between sets.
Stationary Bikes: Extinction Time, 30 secs.
Rest for 10 secs between sets.
Jamesly139
Xman crunches = PHOTOSYNTHESISSSS PHOOTTOOOSYNNTTHHESSIISS.
Iamthelaughingman
This kinda made me feel like I had to puke.
olivia416905888
#2 is called leg switching. we do that exercise in judo.
MediaMuerte
I love jeff cavalier. Been following him for a few years. His stuff is good because maintaining physique gets harder with age
TheGirlWithTheHummingbirdTattoo
I'm going to try these tonight and promptly die
YourBossAndLandlordLikePolitics
Die of fun!
awkwardstare
move your arms and legs in such a way that it requires your belly to do stuff, cmon people we need spartan six packs!
doucheCat
I did a crunch, just by trying to upvote this! +1
butsir
Jeff cavalier is legit. great YouTube channel.
HappyCakeDay
Love this post. Thank you. I may give this a try. +1
JateGuitar3000
Athlean X saved my lifts. Only guy preaching mind muscle connection, which is essential to form and actually getting something out of a lift
MyFrontPorchInMississippi
My ab workout is bending over to get another beer out of the mini fridge
n0n53n53
lift with your back
spicysenor
Jeff is great, he's got the know how and the oratory skills.
whataboutdogtax
Jeff is the man. I follow his videos I’ve learned a ton about working out and being in limited pain. I’m late 30s shits starting to hurt
donkeydickinyomouth
Jeff’s the best athleten X is great really sound science based info!
The1stBellicose
How many reps of each do you do?
tiphlos
Until failure is a rule of thumb with this guy
icantpulloveranyfarther
Jeff the type of dude to alternate which hand he raises in class to avoid delt imbalances
MrBojangles85
You should be top comment! That was a good one!
MrBojangles85
Jeff the type of dude that switches arms each time he jacks it to avoid the same problem!
imgoingtoforgetthisusernametoo
omg i need to do this but it looks sooo fucking painful
iAmLion
This might be a better place to start: https://www.youtube.com/watch?v=7IB1AUnLuLs
Paul567
Start small and only go as far as you can manage. Just keep it and keep trying to do a little more each time.
Gingerbreadman18
All I have to say is diet.
CaptainAddams
This guy is nuts. Has an app forb $2 called "6 pack promise" and it's anything and everything you could need
lifeisahobby
I think if I tried this workout my body would force shit itself half way through.
Droppedmywispa
Force shit ? More like kidney stone squeeze. And i hope you don't think im fuckin joking. Lying on your side deleting porn off ur phone
Droppedmywispa
In case your mom finds your ass sitting fetish after she finds your cold dead body . Heh heh
PiousMight
Your metabolism will speed up....but not that fast.
MadMupp
Whats with the overly complicated "Do it again" nonsense. Just say do it till you cant on them all.
ADeadlyFerret
Gotta give it some goofy name so it sounds so XTREME
sabs21
My interpretation of it is to give you a quick rest to potentially allow you to last longer. Also all of the info is from the video.
ProfessorMelonHead
Because training till failure severely impacts how much work you can actually do for results
Srslythoguys
I feel like you gotta have nothing going on in your brain to be this dedicated to doing repetitive motions all day long. Oh damn...my job.
YourBossAndLandlordLikePolitics
No exercise weakens your heart/bones, makes you more vulnerable to stress. Shit man the happiest part of my day is in the gym.
DaSuccster
#3 FUUUUTUUUUURE
itgavemethemeatsweats
Jeff Cavalier is amazing! I was suffering from IT band pain and his video helped me fix it.
NotBotButMan
Which one? Got back pains from sitting too much probably...
itgavemethemeatsweats
Here is the video. https://youtu.be/5YYb9vyj6zQ
RelartOfGivia
Them foam rollers and lacrosse balls are great for that.
itgavemethemeatsweats
Jeff recommended a fat grip in the video. I tried a foam roller, but that fat grip was the perfect size for the job.
RelartOfGivia
Fat grips are great for Popeye arms.
n0n53n53
I'll have to look that up. my IT bands are bad, a deep massage helps but I can't spend that kind of cash every week. Foam rolling is +
n0n53n53
+ pretty much useless on my ITs. It's like rolling over a speed bump
itgavemethemeatsweats
The video is him not rolling but flexing the effected muscle while laying on the fat grip.
itgavemethemeatsweats
Here is the video. https://youtu.be/5YYb9vyj6zQ
itgavemethemeatsweats
Best of luck to you!
andrewJ97
Jeff is such a honest and knowledgeable trainer. should I buy his program?
iAmLion
Look at his follow along videos. If you feel that they would challenge you and you can afford it and it would benefit you then yes.
SerialChillinSpree
He's a PT
andrewJ97
So is mike chang, but jeff actually gives a fuck.
chicago2121
He has hundreds of videos on youtube. Make your own program 1st and refer to any video for help. Then, if your not satisfied, do the program
DraccoKnightblade
I will say, consult your doc before you attempt it, I spoke with a rep from his company, and they referred me to my doc. If you're (1/?)
DraccoKnightblade
overweight and looking to get in shape, they will both recommend losing weight -before- you attempt his programs. They don't (2/?)
DraccoKnightblade
want to have you hurting yourself and then attempting to sue/get a refund or whatnot else. Though if it is safe? I'd say go for it!
Theboreareneveralone
The best part is that you can do it everyday, and that hopefully that v-shreds guy stops copying athlean x.
ISayFuckAllTheTime
I have no idea who you're referencing, but now I want to fucking downvote him.
aoenofhorus
How is the top comment on an Imgur post about fitness not a joke about the laziness of the commenter?
NotAfraidToOffendYou
yes everyday is possible but I think most are recommending every second day now
YouThinkThatsBad
how about every second of every day?
Thresholdpush
Right?! His uploads have thousands of downvotes cause everyone knows he's a fuckin' biter. Doesn't have a clue what he's talking about.
midnightbread
I mean he looks good, but half of his aesthetic is his pretty face.
Thresholdpush
Yeah I guess. But he's also not filled with anabolics, so his size is basically the natural threshold of safe and efficient muscle gain...
Thresholdpush
...and maintenance. He's knowledgeable where it actually matters.
Thresholdpush
Or were you referring to vshred?
EddardStawk
is that sarcasm or can should i actually do this everyday?
Thenameideserved
Hi @eddardStawk- As a general rule, you should NOT do this every day. There are no research that suggests abs should be working differently.
guywithwifi
Because abs are postural muscles and they are used basically 24/7 anyway you can work them daily.
ArthurVengeanceX
Your abs are your only muscles that recuperate quickly enough that you can do them everyday. The rest of your muscles should be split into
EricFromAccounts
I did not know this. *planks for days*
ItAllDiesAnyway
I heard it differently, you should never do abs workout everyday, always give it a day to rest...
ArthurVengeanceX
Well of course everyone's body is different but my grand total of weight loss in the last 5 years totals about 300 pounds.
Leithreas
If you work your abs hard, they need a rest too. Any muscle does.
ArthurVengeanceX
Complimentary groups e.g.. back and biceps and let them "rest" for 3 days.
SirBaconTheFourth
THEORETICALLY you can cut the resting period. AGAIN THE IS ONLY THEORETICAL BASED ON THE CELLS TURNOVER RATE. EVERYBODY'S DIFFERENT!
SirBaconTheFourth
So find out what works for you and your genetics
Thenameideserved
source? Like real source? I have a master in sports Science and never heard of this before.
rankaleenyanyan
i mean... im not even sure why you would do this. if you want stronger abs, go do ab work outs with WEIGHTS. This is pure endurance @some pt
RepostFromLastWeek
Honestly, it sounds like bro science.
ArthurVengeanceX
Independent research I put to use and it worked for me.
filben7
These videos need to be done by dudes who dont look like they workout 9 hours a day. Show me a regular dude doing this.
RelartOfGivia
Not that hard to do to be honest.
Demo7
He has a helper who is in most of his vids, and was scrawny as hell. Throughout the videos you can see he is getting more bulked/ripped.
carrot1sie
This dudes muscles have muscles
Actuallyquiet
He has a series addressing this https://www.youtube.com/watch?v=GxHFT30UThE
mearas
I get what you mean, but just for the record. This guy does really great videos, really good to watch if you are thinking about working out.
wordyman
My gym trainer loves to set us that first exercise. Absolute fucks my bad back every time. So i do something else; I guess I'm just bitter.
wicked998
it’s very helpful to see what muscles are being worked with each movement so us who aren’t ripped can see what exactly to do
ChewyChewbacca88
It looks hard even for that dude, so I’m definitely gonna die doing it. That’s just off putting
YouThinkThatsBad
This guy definitely doesn't workout 9 hours a day. Probably 1 hour a day, 3-4 times a week, and has an amazing diet and eating schedule.
MoreAshyThanLarry
He's a no pizza and cookie eatin mofo for sure. Eating his diet day in and day out is a lot harder than these exercises.
tenebrisangelus
you don't need to workout 9 hours a day to look like you workout.
filben7
You need to to look like this guy who works out 9 hours a day.
GirlsSolesAreMyThing
He typically works out anywhere from 20 - 60 minutes a day. He literally has videos of his exact workout, time and all
RepostFromLastWeek
No, 1-2 hours and *very* controlled diet.
GuyPrice
Ah, the good ol "you need to show me X before I start doing anything". The best part is changing the X to something else when they show you.
Wylaika5
It help to see wich muscle move or not
sabs21
If it was done by a regular dude without abs, wouldn't people then question the effectiveness of the workout?
secondtalon
Do both. Look, I'm a fat fuck, but I have a mirror. How the fuck am I supposed to know if my fat fuck form is right? Show me a fatty!
filben7
Maybe, maybe show a regular dude and each workout they get a little better and look better, show the actual transformation.
SnarkyOstrich
I think that progression would better be shown through a single video
CanadianDucky
Watch some videos of athlean-x. The dude you're talking about, his name is jesse.
gewalt
the actual transformation is all diet. you wanna look cut, you gotta starve. its REALLY fucking hard to build muscle while losing fat.
RepostFromLastWeek
Its possible but the diet, in my opinion gets tiresome after a while, due to the limitations.
wanderica
Lost 136 lbs on keto. Back in the gym now, and realizing just how much muscle was lost with all the fat.
filben7
BTW, thats a $million workout video idea right there. If anyone uses it please give me 5% of the gross for the first 3 years.
iamthisguy247
On a site where people steal content for nothing more than imaginary points, you think anyone would give you credit with money involved?
filben7
No, but not everyone is a piece of shit.
iamthisguy247
I respect your optimism.
sabs21
Now I'm tempted to make another post with my progress on this very workout. I don't have any abs. I also don't have much money!
manchurianwok
start posting yourself doing various workouts from now until abs show, @'ing various workout orgs to see who bites as sponsor
sabs21
Is that actually a thing? I'll literally become the hulk if I can get paid to do that.
UrbanNinja
Athlean-x is THE best.
etang600
Seems like they unknowingly borrowed this workout from Awesome abs 3
OptimisticDownvoteLover
Jeff is fucking amazing.
NachomanDandyCabbage
But it would be nowhere without Jeff's marker
xJaeheex
always upvote jeff cavalier
gubbstrut
As someone who had the bad posture: the neck, rounder shoulders, and posterior tilt. Been doing the posture videos with great results
chicago2121
What i like best is how he goes into great detail about what hes showing you. He explains so thoroughly, and i appreciate that.
torpthorkertoo
Jesse really makes it tho
PartTimeExpert
sometimes he's too big of a clown for the serious explanation that is forthcoming....
Grahamalam
I bought a program mainly for the fact that I've used his YouTube channel for years. I'm down 13lbs since I started 3 months ago. He's legit
Goatsarepeople
If it doesn't involve a scotch old enough to vote it's not the best.
glitterydildo
Does his program actually work? Always thought about buying it to support him
Grahamalam
I just posted earlier but I'm down 13lbs and I'm near the end of the program. Started at 17% bf. Down to 14%. Check athlean x on Reddit.
glitterydildo
Nice. Ill look into purchasing one of his programs
Grahamalam
Use the program selector on his site. The Reddit threads has alot of reviews and insights on specific programs.
eclowe
Althean-X and Buff Dudes are the best motivation
TacoBellBody
This guy knows his shit. Stopped dumbbell flys after watching one of his vids
danishjuggler21
Because you work the same muscles, plus about ten more by doing bench press, right?
TacoBellBody
basically doing flys on a bench keeps you from going heavy because of the risk of injury which is easy to do by overextending so you use
TacoBellBody
lower weight. you get better activation, use heavier weight and thus a better workout if you just do flys on laying the ground with
TacoBellBody
almost no risk of overextension injury
shreddedking
indeed. he needs more subscribers. dude is national treasure
MiniConradd
Yo how old is he? He looks like 30-40s
iAmLion
International treasure. One of the few that explain why and know what they are talking about.
UrbanNinja
He's just phenomenal. Amazing knowledge and understanding of the body.
Talmorean
FYI doing ab workouts doesn't burn bellyfat. It just works the muscles. If you wanna burn belly fat/fat in general, DIET/CARDIO/HIIT work
[deleted]
[deleted]
professionalbear
And Apple cider vinegar
somestonedbird
because noone new that already
pleaseuseotherdoor
Thank you, I haven't been making any progress with my routine, so with this tip I did a HIIT workout off of a youtube video last night and1/
pleaseuseotherdoor
It kicked my ass. Actually my ass hurts a little this morning from the workout. But I liked it a lot. I'm going to add it in. Thanks again!
thegentilewookie
I was all set to type up a reply, but then I read this :)
HermioneGrangersLeftTesticlesFungalGrowth
Who should I hit at work?
ohhrazn
Yeah but tacos
StaySickMx
Easier recipe... Eat clean x 7, lift weights and HIIT cardio 3 times a week at least, you can't overtrain your diet.
GuyPrice
I was walking yesterday for 6 hours, walked 30km and burned 1200 calories. You would have to be retarded to rely on that for fat loss.
Triizzzle
old people walk to lose weight because they can’t run without risking they’re lives basically. What’s ur excuse.Ur boots were made 4 walkin?
GuyPrice
I have no excuse for fat loss, I'm not fat. It's decent activity for basic fitness but meh for fat loss, as all exercises.
Triizzzle
you can’t say it’s retarded to rely on that to lose weight. Just because you’re physically capable doesn’t make you fkn don won fitness mon
smarthedragon
Nobody is saying walk for six hours. Find cardio that gets your heart rate up, diet well, and exercise.
vanella
You can't target fat-burn
CommanderStrax
Keto and HIIT are great together for weight loss. Eat lots of meat and eggs, and no need for a gym (Burpees suck diiiiick though)
n0n53n53
There are many alternatives to burpees. Hill sprints are pretty fantastic (and horrible at the same time). I'm going to start HIIT rowing
ChrisThrasher
Thats what Ive heard. Your abs dont begin to show until you start cutting the bad calories and fats. Its definitely a balance.
DiabeticDolphin
Not necessarily true, but it is better your way.
Jinxer13
those + weight lifting
AdmiralAssFace
You also can't spot train. Meaning you can't work out one area to burn fat in that area. When you burn fat, it's across the whole body
vipe650r
Even weight work helps, but you’re absolutely right. Great advice.
ilovemyboobs
a two month case of bronchitis and vomiting will also give you abs. Dont ask me how I know this.
TedTheMan
Where do we get this bronchitis you speak of!? Dors it come in a box?
alwaysforgetmylogin
And a proper diet.
RealCameleer
Careful with to much cardio you will end up burning away muscles aswell as fat. Building muscles will help to burn the fat away
153orderup
Drink home made kombucha
Gorkis14
Wrong, they are doing 10second rest between sets. Check your heart rate once you hit extinction then check after 20 minutes of cardio. 1/2
Gorkis14
2/2 it’s actually a myth to believe you have to run or bike or swim to train “cardio” . You can do cardio lifting weights. Compound movement
Jinxer13
Fat is like water in a pool with different levels of depth and abs is like the bottom of the pool on the deepest parts of pool 1/2
Jinxer13
You cannot remove water only from the bottom of the pool but once you remove enough water overall, the bottom starts to appear (abs) 2/2
vladimirstudmuffin
I just ate a delicious doughnut...
beatingoffinfrontofapegasus
I had a Ritter sport dark chocolate with marzipan bar. It was also delicious
PCGamingKurshuk
Watching all this just makes me think elimination of back pain.
n0n53n53
yeah I was going to mention that this guy has like 4% body fat, you'd see anyone's abs if you get rid of all fat.
ILikeCuteGifsAndICannotLie
Abs are made in the kitchen
kirivon
What's the recipe for abs?
stevienicksfajitaroundup
Beans don't burn on the grill. Took a whole lot of tur-ry-in', just to get up that hill.
ThisUserProfileWillSelfDestructIn321
We’re moving on up! To the east side!
MaverickGoose2020
And go great with BBQ sauce
Ein0r
It still helps though.
Flyndaran
Even when I was underweight, I didn't have six pack abs. I'm starting to see them now that I'm much heavier but much healthier.
Grahamalam
Athlean X/Jeff Cavaliere would say the same.
Talmorean
I watch him and Scott Herman Fitness on youtube all the time.
habisteez
Absinth
andrathor
When do they magically appear.
MyLifeisaComplicatedDrinkingGame
Or genetically. Even with well developed abs and no fat, they might not look your version of “ideal.”
JanitorsApprentice
But so are donuts... and cookies...
MisterDooDah
Probably the best way to put it is: Abs are made in the gym but revealed in the kitchen. Not my line, took it from PictureFit on Youtube
TheSomethingSomethingGenericReplyGuy
https://imgur.com/nQY7HaU.gif
NoThanksJustLooking
Easy there, Hannibal.
707isL0Lupsidedown
Never trust a skinny cook
SterlingDangerZoneArcher
Pizza is also made in the kitchen
jetah
cinnamon roll waffles, also
ThoughtYouSaidSithLord
guyonwebsite
To the kitchen!
JohannVonTittySprinkles
YEdoubleYEW
Calories expended > calories consumed
cryptumsaga
That is how I went from 310 to 180!
InfiniteNoogies
That is incredible
cryptumsaga
Yet here I am eating a burger from wendy's. xD
RedTree6767
I've always heard this and believed it, but people have told me that metabolism affects how many calories you burn doing things.
YEdoubleYEW
Which is also true and varies between people. But generally speaking about fat loss, that's what it basically is.
Haemp
That's true - but it doesn't effect the equation.
Flyndaran
Making your body lose weight more "easily", quickly, and healthily is what's complicated. Weight loss alone isn't.
TheWorstCommenter
Uh, it does burn fat, just not super effectively. You still have to tone the core muscles, too.
Talmorean
You can't spot train fatloss, it burns general body fat all over, not just the stomach, that was my point.
iamthisguy247
Well I mean, sure if you actually want to be able to see the abs.
RazerBurnedWithMayo
Fuck having a tonned bodyni just want to move and lift like im jacked but never look like it. #dadbod
Talmorean
People think working certain areas burns the fat in said area. Thats false. Fat burning is a body wide thing, can't spot train on fat.
hitshappens
Don't mind me, just dropping some peer-reviewed data here https://www.ncbi.nlm.nih.gov/pubmed/16985258
iamthisguy247
Agree. Though I wish you could. I tried spot losing my moobs, those assholes are like the last to go.
StuffedPenguinWithNoName
And one of the first to go on women, touche God
Aimanfire
Workouts do build metabolism, which makes it easier to lose fat.
Flyndaran
Mostly if your metabolism is depressed for some other reason. Like my age means exercise raises it for up to 2 hours afterward.
Flyndaran
I know it does because it's about the only time I don't need to wear a coat indoors.
420B0ngRips4Jesus69
Correct, you can not spot reduce fat. Unfortunately a lot of people don't understand how heavily diet impacts physique. You can work your...
420B0ngRips4Jesus69
Ass off consistently in the gym but if your diet is shit and you're partying on the weekends you won't get the best results.
freakstate
Agreed. Used to do HIIT 3 times a week but still ate crap. Soon as I got my portion control sorted the weight fell off. Energy in, energy ou
TheZodiacKillerForHumanPresident
Or you can just run 50+ miles a week and inhale all the food all the time!! Or at least until you get injured. I break a lot...
[deleted]
[deleted]
420B0ngRips4Jesus69
Same, I love working out but I also love beer.
PiddlerDiddler
There are new studies out that say we drastically over estimated the connection between exercise and weight loss 1/2
PiddlerDiddler
Exercise = live longer. Diet = weight loss
Whipawa
Funny, because diet is what makes us fat, it should come as no surprise that it can do the opposite as well.
Spiritsue
Yeah but I might die, I’m not kidding I feel terrible and wanna start somewhere! Cardio would end me
quicksilver1
Cardio is horrible, but once you've committed to it, you'll start to recover a lot faster after a while.
BadCompany1991
It’s only because your muscles aren’t used to being overactive. This includes the heart. You train these up and gradually you get better.
MisterDooDah
One of the differences b/w cardio & weights is you get results a lot faster when doing cardio,but doing weights can be more effective 1/2
makelthappen
You get result a lot faster eating healthier
MisterDooDah
2/2 But doing weights requires better control on eating while you potentially can eat a bit more (healthy food) when doing cardio.
AwesomeIsEverything
start with walking. its boring, but hit the treadmill armed with a good podcast/audiobook/tv program to watch. Go at a pace that is 1/?
AwesomeIsEverything
walk at a consistent speed, and its easier to moderate speed increases. 3/3
AwesomeIsEverything
faster than your normal walking pace. As that becomes easier, increase the pace. I say treadmill because its easier to force yourself to 2/?
johnnyshitknucklez
This true but you can’t have abs if you don’t have big abdominal muscles
NotBotButMan
The opposite, bigger look better though.
alwaysforgetmylogin
...well you'll still have abs...just smaller.
johnnyshitknucklez
But I want that battle armor abs lol
DiscoveredImgurAndLikedIt
Than just wear an armor hihi
EricFromAccounts
Cardio can burn muscle as well as fat. Brisk walks are better for cutting without losing muscle.
Talmorean
Brisk walks are cardio...
EricFromAccounts
Oh come on, they're the absolute minimum of cardio IF they even count as cardio at all. Smartass -_-
AwesomeIsEverything
to a fit person, yes. To someone who is obese (not overweight, but truly obese), that's where cardio training begins. Smartass -_-
ernesclenss9000
If brisk walk elevates you heart rate(otherwise it's not cardio), You are out of shape. Works only for beginners.
Talmorean
Bike, Swim, Row, Run, Walk, Crosscountry ski. All cardio. idgaf about the heart rate qualifier. Its not weight lifting ergo its cardio.
Flyndaran
Every moment alive involves the heart, so you're weird argument is just plain absurd.