Construct a ripped core by coaching like an athlete right here
Most ab workout routines include the identical ab 15 ab exercises carried out over and over. The issue with that’s that not solely are you limiting your arsenal of efficient ab actions, however you might be lacking out on an opportunity to coach your abs far more explosively. On this video, I offer you a barbell ab workout that may completely crush your core, and it doesn’t even include a single crunch!
This weighted barbell ab workout routine is one which you are able to do with a single barbell and a weight plate that may let you carry out every of the 4 exercises proven. Merely anchor the barbell within the nook of your room and you might be all set to crush your core in simply 4 minutes. I say core as a result of this isn’t simply an ab train however one that may hit your whole midsection together with your obliques, serratus, transverse abdominus and decrease again.
To carry out this ab workout routine you will need to full every of the next exercises for 1 minute.
First up is the tight twist. This train requires that you simply keep a good core as you twist your arms near your physique from left to proper. The burden of the plate and barbell, in addition to momentum, are going to need to twist your abs and core together with it. Don’t let that occur. If you would like your core to work onerous you want to withstand the temptation to let it go for the trip. Clearly, the heavier weight you utilize right here the tougher it would develop into to withstand the twist!
Subsequent up is the Plank Lateral Rollout. Most of us have in all probability tried rollouts to the entrance. By incorporating a complete new aircraft of movement, we make this plank ab train that rather more tough. Strive rolling the bar out so far as you’ll be able to to at least one facet and also you’ll not solely really feel your obliques and abs work onerous however your chest as properly. Once more, carry out this train for 1 minute alternating forwards and backwards from proper to left.
Subsequent you’ll carry out the Plank Heave. This train is way harder than it appears. With a purpose to overcome the inertia of the nonmoving barbell and plate off the bottom it’s a must to actually stabilize your abs and generate sufficient power to carry the bar off the bottom. In the course of the switch, your core should stabilize in a 3 level plank place, which is able to put additional demand on these already fried abs of yours!
Lastly, the Push Away Press to complete up your barbell ab workout. This deceptively onerous ab train is one more that works muscle tissues you by no means thought it could. Clearly, it appears as if this may work your shoulder as you push the barbell away from you…and it’ll. However when you twist your torso as I’m displaying you within the video you’ll instantly place a excessive demand in your obliques. Really feel them work and contract on each rep as you crank your means by way of one minute of this train as properly.
Repeat this barbell ab workout routine for 2-3 extra rounds to essentially fireplace up your abs. For a whole ab workout routine packed in together with your day by day workouts to coach your whole physique like an athlete, head to and get the 90 day ATHLEAN-X Coaching System.
For extra weighted ab workouts and ab exercises you are able to do with a dumbbell and barbell solely, make sure you subscribe to our youtube channel at
221986 Views – 7742 Appreciated
#Barbell #Exercise #MINUTES
*
0:45 Tight Twists.
1:08 Plank lateral roll outs.
1:28 Plank heaves.
1:40 push away press.
Jeff, I've lost almost 40 lbs thanks to your fool proof method. And you're still teaching me every day
Great video and great workout, unfortunately for me I get injured after implementing some exercises showing in some of these videos due to mismanaging intensity. To go on ones own into training without any support other than what shows on these type of videos is not a good idea.
I now have 6 weeks of laying down due to a neck and shoulders contracture.
My advise would be to get a personal trainer if someone is serious into training hard specially starting from scratch, then if you want to show these videos to your trainer and discuss the suitability of the exercises great then.
I learned immensely from these videos and lost weight but at a cost of getting a massive neck contracture.
Avoid my mistake and work the intensity and volume with a personal trainer setting you up
Just got a landmine setup installed and gonna give this a shot today. Thanks Jeff!
This music sounds like an epic final battle
Check
Boys, if any of you are thinking about working out, do it. I have been lifting for a year and got decent results because of noobie gains, but I still put in effort. Every aspect of my life has improved. I have confidence, I can talk to girls, I feel as if whatever I do, I’m going to have a good attitude and just work my ass off. Last year I was about 125-130lbs. Now, I am 155-160lbs. 🤘🏻🤘🏻
The last one does nothing to my abs..
Its like a ritual for me to come to workout channel every 5 years.
After telling myself i am tired to see you fat fuck. You should watch some workout videos
1:44
straight to the point, not long at all, simple and clean! Thanks
This was a tiring one. Definitely felt the burn. Please post more
Also, Ive been training 3 months. I feel ive hit that wall. I have definite growth..but it seems to have stopped..or slowed. Whats the best way to counter this? Different exercises? Push myself to more weight? I dont have 2lb. Weights..I have cast dumbells, and cant afford every 5 lb. Increase. Im lifting 2 20s now..and would have to jump TEN lbs. TO 30s. Is that too much? No way I can lift them as much as I lift my 20s. Thanks!
Man, thanks so much for being a trainer for us who simply cant afford it. Youre great..and appreciated!
Gonna try this
those are fp exercises and you know it. And youre doing them so damn wrong holy fuck
TANKS
Is this workout ok for women also?
What can I do in order to anchor the other end of the barbell?
well I know what Im doing for abs today.
can I use a smaller barbell for this?
🔥This is why… I watch Athlean-X. Thank You!! 💯
Every time I plateau in my exercise routine, i.e. doing the same things over and over, I always find inspiration from this channel to expand my exercise repertoire.
Thanks for your hard work!
i wonder how do you come up with these ideas
Putoo guerrerooo sin limites:)
Thanks for this video Sir.These are very effective workout for abs.
This is a great workout program for abs and to strengthen your punching power as well.
i love the dramatic music lmao
suggested topics:
improving vo2 max & lactate threshold (on running track, concept 2, or versa-climber). this aspect of athletic performance not previously covered.
the american breakfast (possibly the worst meal in the world).
these are some killer workouts, thanks
I tried the first exercise today, and i loved it! You can really feel the work in the obliques.
I am 58 and I am exited to try this along with many others I am already working with… Thanks
This guy is a genius!!
I like the first one
Thank u so much
The tight twists feel like more of an arm workout than anything else, am I doing something wrong?
thx bro u the best
please tell the music! 🙂
This video got me hyped to work abs, excited just watching haha
why u dude never make videos of leg/calf workout? i'm mostly would be interesed in calf.
What about kettle bell or sandbag workouts?
As usual, Awesome. Thank you for the great work Jeff.
you can try also the push away press with squat in lateral position and it super tough for the oblique
I love this workout really needed this reality check. this one is great highly recommend it.
I'm new on gym and I really work hard but I couldn't add more then 4 Kg in 2 months
What can I do so I can get a fit body
Thanks
Really a killer, really appreciate you sharing your knowledge to the world!