Hi, this is Jeff Cavaliere from ATHLEAN-X.com This program, if you haven't heard about it
already, is really gonna revolutionize the way you train, especially the way you train
at home.
It was created from my years of being a physical therapist and strength coach for major league
baseball, in addition to working with pro athletes and train them in the off season.
People always ask me: how do you get those guys to look so lean?
"I wanna look like an athlete.
I wanna look like Reggie Bush, I wanna look like a David Wright."
Those guys are lean and athletic looking.
Well, that's exactly where this program came from.
Athletic and lean, we put it together we have ATHLEAN.
What I'm gonna do here today for you on youtube is I'm gonna show you exactly what we do from
a core perspective.
Everybody wants a six pack, I hear it all the time.
Guys are always looking to get six pack abs.
I'll show you exactly what you have to do over the course of the next 12 weeks, episode
by episode.
If you follow it, trust me, you're gonna have six pack abs.
You just have to do it, you have to put in the work and if you do, I'll lead you right
through it, by the hand.
A couple of things I wanna cover with you now, because we are new, is my set.
I like to call my set professionally, the XBOX.
It's not a huge space here, but like I said, I could train somebody in a cardboard box.
I don't need a lot of room, you don't either.
You could do all these exercises in your own house.
So the best part about this program is you can take it to whatever you need to, whatever
size space you have and get the results that you want.
We're gonna start by calling this show Washboard Wednesday.
Every Wednesday, come back and tune in here, the ATHLEAN-X channel and you're gonna get
your workout.
We're gonna also start introducing, but not in the first week, Six Pack Saturday.
So you're gonna start to get the drift, the Wednesday and Saturday I'll give you instructions
as to what to do the others day in between.
I'm gonna show you the next five exercises and I hope you enjoy them.
Ok, so here we go with the first exercise of the week.
It's called the X-Man Crunch.
Here I am in my XBOX, again not much room, lying down on my back.
I'm gonna start with my legs spread out wide, wider than my shoulders, my hands up over
my head.
Again, in sort of a Y shape, but if you look at my entire body, I have an X shape here.
From here, you wanna brace your stomach, come up, meet in the middle and come back down.
Keep your legs off the ground.
If you just began, it's a little difficult.
You can bring your legs down in between reps, but try to keep them up.
[pause] Exercise number two is what I like to call
"Heels to the heavens".
You're gonna lie on your back, put your hands down at your sides for support, you can put
them underneath your butt if you like, legs...
here's the key: if you start with your legs this high off the ground, you'll be able to
keep your low back in contact with the floor, which is important for the safety of your
back.
If you bring them all the way down, 'cause you feel you're a little bit more advanced,
that's perfect.
But again, if you do this and you allow your back to come up, it's not really getting what
we want.
So let's start somewhere in the middle here.
You're gonna bring your legs up and press, straight up towards the sky.
[pause] Ab training I think has gotten too boring.
Everybody just lies on their back and they do crunches in one direction.
That's not how they work.
Your abs rotate your body, they control the rotation.
They twist you, they turn you, they do everything at once, they work in three dimensions.
This exercise is called the Core Ripper and what we do is what I call the Standing Core
Ripper.
We have one variation that's gonna come next and you're gonna see, but right from here
and I'll show you how they work...first off I'm gonna show you the movement.
What you're doing is you're gonna come...get your hands clasped here, I want you to feel
like you're tense from the top down.
Come across and you're basically crunching as hard as you can down, chest over the left
thigh.
Down and over the left thigh.
As I'm doing that, I'm also pulling this hip, my left hip across my body.
So I'm almost getting this kind of pull...down from here, in and up from here.
You'll see what it looks like, I'm gonna show you.
Here, down, pull.
[pause] And switch.
[pause] You can see that works the whole area: obliques,
abs, low back, your entire core.
It's a core ripper.
The next one of the core ripper series is the core ripper II.
We're always gonna want to follow core ripper I with core ripper II when we're doing this.
It's really very simple.
And again a little lift now across the body.
You've probably seen the guy on TV that does the hip-hop ads and stuff...you shouldn't
laugh at everything he does, because he's actually on to a certain point there, that
the abs do work even in standing.
He's very right.
So what we're gonna do is come across and down.
[pause] Again, the right elbow is twisted towards
the left knee and the left knee is just being lifted, mostly as I curl myself up, you can
see from the side.
I'm curling on this side.
So again, if you look at what the action is... [pause]
...it looks like that.
Both sides, core ripper II.
The next exercise for this week and Washboard Wednesday is one called the Scissor V Up.
Two different parts, you're gonna need a little bit of coordination to do this, but it's not
that difficult.
We're gonna start on our back.
We're gonna do a scissor.
If you've ever seen a scissor before, you try to get your legs as low as you can, off
the ground, without letting your low back arch or come off the floor.
For some people, the beginners, it's the first week.
You might wanna start up here and scissor.
If you're a little bit more advanced and you can keep your abs tight and your lower back
in contact with the floor, you can lower yourself even further.
From here, just keep it going, don't even count them.
Keep it going, make sure your abs are working.
Now let's see if we can get ourselves up into a V-up.
Then drop down.
And V-up.
And down, just like this.
[pause] Alright guys, so that's it for our first episode
of the ATHLEAN-X show.
I wanna thank you all for stopping by.
I wanna see you all here on Saturday for Six Pack Saturday and I want you to do this workout.
The other two things I need you to do is go here and click on this link for the ATHLEAN-X
subscriber.
I want you to subscribe to the ATHLEAN-X show on youtube, so that you don't miss a single
episode.
Your results are gonna depend upon it.
You wanna look as athletic and lean as possible.
Subscribe to this, get every workout and follow it.
Number two: I want you to head over to athleanx.com and get all the workouts that we do, the upper
body, the lower body, your arms, your shoulders and I'm gonna tell you how to get every area
of your body look as athletic and lean as possible.
Go to athleanx.com.
Guys, I'll see you Saturday.
Thanks again.