– English Lyrics

Lyrics & Translation

[English]

What's up, guys? Jeff Kev, athletex.com.

So, 22 days for a six-pack. Well, okay,

let's let's be clear here. If you look

like this right now, then 22 days is not

going to deliver your six-pack. But hold

on. I got some encouraging news for you,

too. The idea is that I showed you

before in a previous video that you can

actually get a six-pack to show at much

higher body fat levels than maybe you

thought. Like even in the mid- teens,

you could actually see not necessarily a

real sharp six-pack, but you can see

them. So, that's the first part. The

second thing though is we we know that

if you follow a good nutrition plan that

you can carve away your abs more and

more because you lose some of the

overlying body fat. So the guy that was

up in that range, he does have hope if

he can kind of get that nutrition part,

but does tend to be a little difficult.

I get it. But what we need to do is we

need to change habits. And right now we

find ourselves in a situation where

changing our habits is something that

we're being forced to do because the

world around us is forcing us to change

our habits. So what we have to do is

take advantage of that. And we know that

22 days is a period that allows us to

actually implement changes to habits. If

we could do something for 22 days, we

can actually see changes. So, even if

you're starting out at kind of a higher

level than expected here, up in the 30%

range, if you do what I'm showing you

here, you're going to start to adopt a

new way of eating, hopefully paired up

with your ability to stick to this for

22 days, which will get you on the right

track and change your life. So, what are

we doing? We're doing an ab workout that

we can all do. Everybody can do it

because it's just six exercises. It's

going to be done right here on the floor

with nothing else. And I'm scaling it

for every single level. And the way we

do that is with a technique we used in a

previous video called extinction

training. And what extinction training

does is it takes an ab exercise. Let's

say the first one you're going to see

here is called the W raise for our lower

abs. The rep goal here is just five. And

if you can do five, rest 10 seconds, you

do it again. You rest 10 seconds, you do

it again. You rest 10 seconds, you do it

again. Ultimately, even the most

advanced is not going to be able to

recover in those 10 seconds. And they're

not going to be able to get all five. So

at that point, you become extinct. You

move on to the next exercise. So every

exercise has either a rep or a time that

you have to perform it for and when you

can't do it then you move on. So we can

see that even the beginners might just

kind of get knocked out on the very

first round or second round but that's

okay because there's room for

improvement. So with that being said

let's start going through the actual

workout and you can see the W raise here

is kind of three parts. We're kind of

letting our legs start from low towards

the ground down just halfway back up to

the top. Try to clear your hips off the

ground. Come back down. go back to the

outer leg of the W again. And then you

come all the way back down again. And

then you come back up and you reverse

the W. So you can see with my arms here,

I'm going all the way up with the legs

down just halfway back up. Lift the

pelvis down up here. And then all the

way down to the ground and repeat until

you can't get all five. As soon as you

can't, you move to the next exercise.

The next one here is the Black Widow

knee slides. And this is something we

talk about working bottom up rotation.

And you can see as I cross my knee over

and drive it into that opposite elbow,

I'm getting that rotation. Now, of

course, I have to lift that knee and

slide it up the forearm, which creates

more of that posterior pelvic tilt, more

of that ab engagement. This is done for

45 seconds. So, if you get through all

45 seconds, you then rest 10 seconds,

you go again. You can see it's going to

be difficult for even the most advanced

to do a whole hell of a lot of sets here

at 45 seconds a piece with just a

10-second rest. So, you are going to get

caught up at some point, even if you're

really advanced in your ab training. We

move on to the next exercise, and it's

called the butterfly situp. The arms

actually provide you with a little bit

of momentum to help to get you off the

ground, but at the same time, we kind of

open up a little bit of extra benefit

from the backside muscles of our upper

back. Can never go wrong with that. But

the fact is, we do this for 10 butterfly

sit-ups to get to our extinction number.

When we can't do 10 anymore, then we

move on. The next exercise is the seated

corkcrew because now we want to take it

and we want to work not just the rectus

abdominis but the obliques. And we talk

all the time about how the obliques work

to sort of taper in and visually taper

in the midsection. So we can do that

with the seated corkcrew. You simply put

your hands back behind your body. You

drive your knees in and across really

trying to contract the obliques. This is

another one of those timed exercises

where we see if we can last for the

entire 45 seconds. And if we can, we

earn that 10-second rest. And we repeat

as many times as we can possibly do

that. Again, beginners might find that

they can't even get through the first 45

seconds. But that's okay because it

gives you a place to start and to

improve upon. And you're going to be

able to expand and this workout can grow

with you for as long as you want it to.

But again, 22 days here is the goal. 22

days in a row. We move on to the last

two exercises. The first of which is the

levitation crunch. And I love this one

for what we call top down movements

where we're just trying to move the

upper torso without moving the lower

torso. And we know that that's easier to

do because the weight of the legs is not

one of those factors that we have to

really accommodate for. And what we do

is we're just trying to clear the

shoulders off of the ground. You simply

lift yourself up and try to clear them

off the ground. And what you do is you

try to hold and pause at the top. That's

where the levitation part comes in for

like a one or two count. We really try

to make the upper abs work and hold that

contraction. 10 good quality

contractions. And then finally, the

workout wraps up with the situp elbow

thrust. This is our top down rotation

move. Here we're trying to just do five

to each side. You can see it's a little

bit more explosive, too. But I come and

I sit up and I drive across my body. And

I come back to center and I lower myself

down. Come up and drive across the body.

Center and down. Five repetitions to

each side. Again, the goal being get all

five, rest 10 seconds, and try to get

five and five again. Rest 10 seconds,

try to get five and five again. Again,

at this point, this exercise might not

have been so difficult in the beginning,

but because you're doing it in a fatigue

state, it's going to catch up to you,

and you may not be able to do all that

many rounds of five and five and five

and five. This exercise here again caps

off this workout, but guys, remember,

it's the consistency of doing this

workout. Just make the commitment. Do it

with me. You know, it's not that

difficult, guys. Again, you can start

low and finish high. You just got to

make sure that you're doing it. 22 days

is all I'm looking for. And even if

you're at that high level of body fat,

you develop that habit that will set you

up for a lifetime and hopefully a whole

new lifestyle and maybe this whole

situation that we've been thrown in

right now is an opportunity here that we

can embrace and gets us on the right

track. So, if you're looking for a

program, guys, where we actually take

advantage of those habits that you've

already ingrained and take it to the

whole other level. That's what all of

our programs do over at athletics.com.

You can find them there. In the

meantime, if you found the video

helpful, if you're going to do it, pass

it around to somebody else. Take the

challenge together. You can leave your

comments and thumbs up below. If you

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you never miss a new video when we put

one out. All right, guys. See you soon.

Key Vocabulary

Vocabulary	Meanings
six-pack /ˈsɪksˌpæk/ B2	noun - well-defined abdominal muscles
nutrition /nuːˈtrɪʃən/ B2	noun - the process of providing or obtaining the food necessary for health
habit /ˈhæbɪt/ B1	noun - a regular tendency or practice
exercise /ˈɛksərsaɪz/ A2	noun - physical activity intended to improve health verb - to engage in physical activity
level /ˈlɛvl/ A2	noun - a position or rank on a scale adjective - having a flat and even surface
fat /fæt/ A2	noun - natural oily substance in living beings or food adjective - containing a lot of fat
change /tʃeɪndʒ/ A2	verb - to make or become different noun - an act or result of becoming different
goal /ɡoʊl/ A2	noun - an aim or desired result
intensity /ɪnˈtɛnsɪti/ C1	noun - the quality of being intense or extreme
momentum /moʊˈmɛntəm/ C1	noun - the force gained by motion
contract /ˈkɒntrækt/ B2	verb - to become smaller or shorter noun - a written or spoken agreement
rotation /roʊˈteɪʃən/ B2	noun - the action of rotating around an axis
engagement /ɪnˈɡeɪdʒmənt/ C1	noun - the act of being involved or committed
consistency /kənˈsɪstənsi/ B2	noun - the quality of always behaving or performing well
commitment /kəˈmɪtmənt/ B2	noun - a promise or firm decision to do something