The Athlean X Ab Workout | The Ultimate Guide!

Are you curious about Athlean X ab workouts?

Do you want to know how Jeff Cavaliere trains his midsection to maintain his six-pack abs?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how Jeff Cavaliere trains his abdominal muscles to build his trademark six-pack abs.

Introduction

Athlean X Ab Workout #1
Athlean X Ab Workout #2
Athlean X Ab Workout #3

Jeff Cavaliere is one of the biggest fitness influencers in the world.

He is most famous for his incredibly popular YouTube channel, and for being the founder of the Athlean X fitness company. Of course, he is also famous for his six-pack abs!

Jeff stays completely shredded year-round, with visible six-pack abs and a very aesthetically pleasing physique.

Some people have wondered how Jeff maintains his six-pack abs.

Is it some secret ab training routine? Is it is diet? Or does Jeff just have great genetics?

The truth is Jeff Cavaliere uses a variety of high-intensity ab routines to maintain his six-pack abs. Jeff likes to train the abs in a circuit with 5-10 different exercises performed in a row!

He says anyone can train their abs at home using circuits – the only thing stopping you is the deep burn you will get in your abs!

Here is one of Jeff Cavaliere’s favorite Athlean X ab workouts. Check it out:

Athlean X Ab Workout #1

Exercise #1: Seated ab circles, 1 set x 60 seconds, no rest
Exercise #2: Seated ab circles (other direction), 1 x 60 seconds, no rest
Exercise #3: Drunken mountain climbers, 1 x 60 seconds, 30 seconds rest
Exercise #4: Marching planks, 1 x 60 seconds, no rest
Exercise #5: Scissors, 1 x 60 seconds, no rest
Exercise #6: Starfish crunch, 1 x 60 seconds, 30 seconds rest
Exercise #7: Russian “V” tuck twists, 1 x 60 seconds, done!

Here is the training video:

Jeff Cavaliere says you can perform this entire ab workout in 7 minutes or less! You are basically performing 7 different ab exercises in a row with no rest between exercises.

You just perform each one for a maximum of 60 seconds, and then move onto the next one.

Here is the Athlean X founder Jeff Cavaliere describing this workout:

“We’re going to take it all in one direction here. For the entire 60 seconds we’re going to work our lower abs.

Then we’re going to move, we have to hit the other side too. For the next 60 seconds we’re going to go in the opposite direction.”

During this workout Jeff uses many novel exercises, including some that I had never heard of. Case in point: the drunk mountain climber.

Here is Jeff describing this unique ab exercise:

“We’re going to get a little bit of bottom upward rotation, as that’s one of the main functions of the abs.

And the drunk mountain climber allows us to do that. Not just driving our knees straight in, but allowing for rotation as we do them.”

Jeff’s other Athlean X ab workouts are very similar. He likes to perform ab circuits where you perform one exercise, and then immediately move onto the next one.

Here is another Athlean X approved ab workout that you can try. Check it out:

Athlean X Ab Workout #2

Exercise #1: Hanging “X” raises, 1 x 30-60 seconds, no rest
Exercise #2: Hanging leg spirals, 1 x 30-60 seconds, rest 20 seconds
Exercise #3: Tornado chops, 1 x 30-60 seconds, no rest
Exercise #4: Scissor V-ups, 1 x 30-60 seconds, 20 seconds rest
Exercise #5: Sledgehammer swings, 1 x 30-60 seconds, no rest
Exercise #6: Banded pulldowns, 1 x 30-60 seconds, no rest
Exercise #7: Plank punch outs OR gymnast ab tucks, 1 x 30-60 seconds

Here is the training video:

Once again, Jeff uses some unique exercises that I had never heard of. Case in point: the hanging X raises.

Here is Jeff describing this intense ab exercise:

“The advantage of the hanging X-ray is two-fold. Number one: it’s more difficult because we have to lift the weight of our legs, as opposed to having a bent leg.

And number two, we’re actually lifting them for a longer period of time than we are when we’re laying down. The strength curves of these exercises are different.”

During this workout Jeff uses plenty of exercises that target the obliques, like the scissor V-ups.

These are exercises that work your body through rotational angles to work the muscles immediately to the sides of your abdominals.

Here is Jeff talking about the scissor V-up:

“The main thing to focus on here is the function. We’re driving rotation here and we’re driving it in the direction of the fibers of the obliques.

Remembering that both the internal oblique and the external oblique are going to work together to drive rotation in one direction, and the opposite pair is going to drive rotation in the other direction.”

By now you should have a great idea for how Jeff likes to organize his Athlean X ab workouts. He performs 7 different exercises in a row with no rest between exercises.

This lets you torch your abdominal muscles in record time, which he believes is key for achieving six-pack abs.

Here is one more Athlean X ab workout that you can try. Check it out:

Athlean X Ab Workout #3

Exercise #1: Ab halos, 1 x 60 seconds, no rest
Exercise #2: Frog crunches, 1 x 60 seconds, no rest
Exercise #3: Russian rows, 1 x 60 seconds
Exercise #4: Side plank thread the needle, 1 x 60 seconds
Exercise #5: Black widow knee slides, 1 x 60 seconds
Exercise #6: Frog circles, 1 x 60 seconds
Exercise #7: Sliding ab tucks, 1 x 60 seconds

Here is the training video:

Jeff starts this Athlean X ab workout with some ab halos. The basic idea is to lift your legs off the floor and perform circles with your feet in both directions for 30 seconds.

Here is Jeff describing this movement:

“Your goal is to simply get your pelvis up off the mat on every single repetition. Now, your feet actually do the work.

They’re creating clockwise circles for 30 seconds, and then counterclockwise circles for 30 seconds.”

Towards the end of the workout Jeff uses some absolutely crazy ab exercises, like the Black Widow Knee Slide. Check it out:

“You put your feet together and press them together as hard as you can. You should instantly feel your hamstring slight up.

With your hamstrings activated, your hip flexors are going to take a little bit of a break here, and make your abs do all of the work.”

If you are looking for an intense 7-minute ab workout then this Athlean X ab routine is about as good as it gets!

Conclusion | The Athlean X Ab Workout!

Jeff Cavaliere is known for many things, including his six-pack abs. He says the fastest way for the average person to build their abdominal muscles is to perform an ab circuit with 7 different exercises.

Anyone saying they don’t have enough time to train their abs clearly hasn’t watched these Athlean X videos. If you have 7 minutes, then you can perform every one of his Athlean X ab routines!

So what are you waiting for?

Get started on these Athlean X ab workouts and take your six-pack abs to the next level!

Before you go, check out my other world-class articles on Athlean X:

Trust me – you won’t find this cutting edge information available anywhere else!

“If you want to look like an athlete then you’ve got to train like one!”

Thank you for reading and I wish you the best of luck on your strength training journey!

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