The speaker, Jeff Cavaliere, introduces a 22-day ab workout program designed to help individuals develop a habit of fitness. The workout is simplified and adaptable to the user's ability level, removing the need for equipment or worry about different exercise variations.
The workout is based on a progression for ab training, with six exercises that follow a normal progression. The program uses extinction style training, where the user focuses on a set target rep or time for each exercise. If the user can complete the target, they earn another round of the exercise.
The exercises include:
1. Heels to the heavens: A lower ab exercise where the user pushes up straight through the ceiling, getting their hips off the ground. The user's goal is to do this for 45 seconds. If they can't complete the 45 seconds, they move to the next exercise.
2. Bottom up rotation: This exercise involves rotating the hips while keeping the top of the body fixed. The goal is to last for 45 seconds.
3. X-Men crunch: This exercise targets both the top and bottom simultaneously. The goal is to complete 12 reps.
4. Alternating thread the needle: This exercise targets the obliques. The goal is to complete 10 reps to each side.
5. Top down movement: This exercise involves moving the top down while keeping the bottom as stationary as possible. The goal is to last for 45 seconds.
6. Top down rotation: This exercise involves rotating the top down while keeping the bottom stationary. The goal is to last for 30 seconds.
The workout is not supposed to be easy, as the speaker believes that nothing worth having should be easy. The program is designed to adapt to the user's ability level, eliminating all excuses related to equipment or exercise variation. The speaker encourages users of all ability levels to try the workout.
1. Jeff Cavaliere, from ATHLEANX.com, has put together a 22-day ab workout.
2. The workout has been simplified to remove excuses, with no equipment or exercise variations required.
3. The workout is designed to adapt to the user's ability level, with the goal of developing a habit.
4. The workout consists of six exercises, each with a target rep or time.
5. The workout uses extinction style training, where the user focuses on a target rep or time for each exercise.
6. The workout is suitable for all levels of fitness, from beginners to advanced users.
7. The workout is designed to be adaptable to the user's current ability level.
8. The workout includes exercises like 'heels to the heavens', 'bottom up rotation', 'mid-range movement', 'X-Men crunch', 'alternating thread the needle', 'jackknife', and 'stationary bike'.
9. Each exercise has a different extinction goal, which is either a target rep or time.
10. The workout is designed to be challenging, with the goal of improving dedication to fitness.
11. The workout is available on the ATHLEANX.com website.