What’s up, guys? Jeff Cavaliere, ATHLEANX . A little winded already because I alreadydid what you’re going to do here in a second. I actually did today’s workout to prove apoint that you can hit the best of both washboard Wednesday and Bodyweight Wednesday in onetutorial for combined effect of actually training your abs, burning your fat in the process,and also helping to build muscle because we’re going to create overload. Remember, creating overload can come in anyform and it doesn’t have to come in the form of weights. Don’t deceive yourselfto think that’s the only way you can do it.
You can do it if you carefully select theexercise that you do to create overload. So how are we going to do this? You’re goingto do a pushpull leg combo and your rest period is going to be your direct ab training. So indirectly you’re going to hit your absthrough the choice of exercise and then directly you’re going to hit them during the rest period.We start off here with a pushup. It’s a Spiderman pushup. We’re going to create indirect loadon the abs, because of course, a pushup done in this position is already going to loadyour abs to keep your body off the ground. We’re going to make it more difficult, createthe overload by decreasing the point of contacts
that we have with the floor. We basicallyhave three points of contact with the same amount of your bodyweight having to be supportedby the rest of your three limbs. That’s a bigger challenge. If that’s too easy for youthen you can do too many reps. Throw on a weight if you have the best opportunityto do that and now you’ve created additional overload. Take it to failure and then go directlyinto your 45 second ab rest exercise. In this case it’s the pendulum plank. Here you cansee that we’re creating an ab movement directly hitting your abs for the stability of them,of course, and we can make them even more complex if that’s not enough for you, by incorporatingthis four point movement with two alpine climbers
mixed in. It becomes a little bit more complicated becauseof the coordination, but the load on your abs is increased and therefore more beneficialif you’re at an advanced level. You do three sets of that combo without ever resting. Thenyou move onto the pull portion of this, which is our back and bicep version. We’re goingto do a pullup, we’re going to do a high pull pullup with our knees and legs straight out. So the idea here is to indirectly, once again,activate the abs and keep them activated throughout. You do as many of these as you can until failure.As soon as you’re done, drop straight down
beneath the pullup bar and come up and dothese knee drive situps. As you come up, drive your knees and drive your elbow. Meetthem in the middle and head back down to the ground. Come up, do these, 45 seconds. This is your rest period between your activeindirect ab work sets. So you’re hitting the overload, you’ll feel this â€“ this is a verychallenging version of the pullup. So you’re still going to create overload necessary tobuild upper body strength and size. You do three sets of this combo and you move on toour final portion here where we’re going to hit the legs. The legs, we’re going to doa rolling squat.
For the rolling squat you want to be ableto keep tension here on the muscle. So we’re going to come up and maintain a half position.You’re not going to go all the way up to standing because we know that at the very top we’regoing to lose the tension on the quads and hamstrings. So what we want to do is stickaround in the middle. Now I’m demonstrating the two legged version here. What you cando if you want more overload; do it single legged. Now you have a pistol squad variation of thisthat will definitely create overload and challenge you depending upon your strength level. Again,if that’s still too easy then throw on a weighted