The “Hour a Week” Ab Workout (FOLLOW ALONG!) – ATHLEAN-X™

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An ab workout doesn’t have to be long to be effective, but it should be more frequent. In this video, I’m going to give you the exact ab workout routine to do 6 days a week (take one off day) for just 10 minutes at a time. There are beginner and advanced ab exercises so anyone can take part in the workout and even challenge a friend to see who can last longer.

The rules of this ab workout are pretty straight forward. First, identify whether you will be following the beginner or advanced version of the workout. There are 8 ab exercises for each level. Simply choose any 5 for your workout. You may change the ab exercises that you are picking on any given day, just remember to only pick 5.

Perform each of the exercises for abs for one minute in a 50 second on, 10 second off format. Your rest time here will be short so you will want to make sure that you are using this time only to transition to the next exercise in the workout. Perform each of the 5 exercises and then repeat, except on the second time through you are going to use a 40 second on, 20 second off format. This is to build in additional rest as you fatigue.

All of the exercises are shown here in follow along format, meaning that you can choose to either do them with me or with Jesse depending on your ability level. Try and see if you can make it all the way to the end of the 10 minutes without resting. If you have to stop at any point, try to get back into the workout as quickly as you can to keep the burn in the ab muscles.

Here are the ab exercises in the advanced one hour a week ab workout:

Figure 8’s
Side Stepthroughs
Starfish Crunch
Serratus Side Crunch
Chainsaws
Twisting Pistons
V-Up Russian Twists
Triple Crunch

Here are the ab exercises in the beginner one hour a week ab workout:

Canoes
Reverse Corkscrews
Upper Circle Crunches
Side Crunch
X Man Plank
Heels to the Heavens
Frog Crunches
Pendulum Planks

Remember to take a day off once per week. This 10 minute routine performed 6 times a week will equal 60 minutes of total ab work in a week. Before you think that this is too big of a commitment and that you just do not have the time to do this, think again. We all have at least one hour a week that we are spending too much time online or wasting in some other way. You can definitely carve out this small time, especially if you have ever wanted to carve up your six pack and get those abs to show year round.

If you are looking for a complete workout and nutrition program that will help you to show your abs and keep them showing all year, head to and get the ATHLEAN-X Training System. See exactly how the pro athletes do it by training exactly like one. It is possible to have ripped athletic muscle naturally if you just apply the same workouts and meal plans that have been proven to get you there.

For more ab workout routines like the 22 day ab workout, be sure to subscribe to our channel here on youtube at

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