If you want to get six pack abs without any equipment and you’re not sure what ab workout to do, then this is the one for you. This six pack workout is designed to do two things in only 22 days. The first is to train your abs they way they should be in order to get stronger abs. Your upper abs, lower abs, and obliques will be trained through their functions to most effectively hit them.

The next most important part of this six pack workout is that research has shown that it takes 22 days to form a behavior. We also know that when one behavior is changed or formed, others tend to follow suit. If you stick to this 6 pack ab workout for just 22 days, you will start to see changes to your lifestyle as well as your approach to working out and your nutrition for the rest of your life.

It is this element that makes this plan effective for even someone that is at a much higher body fat percentage, something that they will want to invest their time in doing. While the six pack abs may not be completely visible by the time the 22nd day rolls around, it is the habits and behaviors formed that can carry over and be the biggest game changer of all.

It’s important to note, however, that while you are making a commitment to this workout you are not underscoring the role that nutrition plays when it comes to having visible abs. I’ve said it many times before that the most important element of getting ripped and staying lean is having a good nutrition plan. I also mentioned previously that behaviors tend to pair together – meaning that as your behaviors change for the better with your commitment to this workout, your commitment to your nutrition will also likely change for the better along with it.

The good news is that your body fat levels do not have be nearly as low as you may have previously thought they needed to be in order to get a six pack. Some can even see the outline of a complete set of abs at body fat levels in the mid teens!

That said, here is how this extinction style ab workout breaks down.

There are 6 total ab exercises in this routine. They start with lower ab movements and progress through midrange and oblique exercises, ending with top down movements at the end to preferentially target the upper ab fibers. The key to getting six pack abs is that you perform them for the given rep or time range. If you can do this successfully, simply rest for 10 seconds and repeat the exercise. Keep repeating the rep or time range until you cannot perform all the prescribed reps or time. Once this happens, you have reached extinction. Once you reach extinction, you move onto the next exercise in the six pack workout and complete it in the same manner.

This 6 pack workout contains the following ab exercises:

Lower Ab Spikes x 10 reps
Seated Knee Tuck Drags x 45 seconds
Power Ups x 10 reps
Seated High Twists x 45 seconds
Backwards 7’s x 5 reps each side
Sunrise Situps x 45 seconds

This entire ab circuit is to be performed just one time through, however, remember that you may be repeating individual exercises more than once if you are able to complete all the prescribed reps or time. In that case, you would rest 10 seconds and repeat the exercise until you couldn’t complete what was prescribed in terms or reps or time.

This ab workout is a killer one but can be done by anyone, regardless off ability level or body fat level. If you are looking for a bodyweight workout program that doesn’t require any equipment at all to get a ripped athletic body, be sure to head to athleanx.com and check out the ATHLEAN XERO program. You won’t need bands, benches, bars, or weights in order to get the body you are looking for.

For more ab workouts to get 6 pack abs, be sure to subscribe to our channel here on YouTube using the link below and check out some of our follow along ab workouts. Don’t forget to turn on your notifications so you never miss a new video when it’s published.

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    41 replies to "Get “Six Pack Abs” in 22 Days! (2023 AB WORKOUT)"

    • NMRIH is a great Source mod - blessed by Cory's lip

      You put in a lot of work and the effects are dope, respect

      • The Rise of Jade

        hello again!

    • ATHLEAN-X™

      *THE GIVEAWAY IS BACK* – I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.

      If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

      • Tommy Mack

        @M Khagendra I advise to keep your neck in a locked position(try to not move it as much) and visit a doctor, I don’t know the seriousness of your case. I hope you get better bro

      • M Khagendra

        @Tommy Mack thankyou very much 😃 I appreciate your concern and will definitely follow what you told me and yes I’ll visit the doc thankyou once again.

      • Nicklas Leonsca

        What’s more effective bulking or cutting during winter

      • Tommy Mack

        @Nicklas Leonsca more effective? Doesn’t matter. Reason why people cut in summer is because they can show off their hard work by wearing less clothes.

      • Mark

        Day one done. Excellent routine!

    • BuckyCODM

      Awsome work out, going to start doing that right now!

    • Ahmet Altinsoy

      You inspire me a lot and you are the best with all your advice as always Jeff!!

    • Yung_777 Drones

      Already bought the beats program, I love it, would be nice to win my next 90 day challenge hehe

    • Daniel Mulero

      Jeff, thank you for the inspiration 💪

    • Mark

      Jeff your timing is perfect. Just finished the eight week six pack promise app today and was looking for something to do next. I didn’t mark any favs in the app because I wasn’t sure if my favourites are the ones I like to do or the ones that were more challenging 😜. 22 Days starts Monday. 👍

      • S S

        @Mark awesome

      • Mark

        @S S I’m lean to being with so that helps. 😉 Keep at it brother.

      • Kiev Soloma

        Nothing starts Monday)))

      • S S

        @Mark I have the skinny-fat look for the first time in my 35 years so it’s been a journey lmao

      • Mark

        @Kiev Soloma Good point. Today it is!

    • Garry McMaster

      Another beast of a challenge, but the one I always avoid. Thanks for making these easy to follow and understand. I’ll dig in and try stay the course.


        ⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎊🎊 l have something for you🎁🎉🎉

    • Mattia Pelaracci

      Already great results with the 6 min an workout.. the right exercises done with proper form and with consistency is the key

    • Beth Eardley

      Dang I wanted 2 win so bad. Love the education. I did your other 22 day abs and Started to see a 4 pack….I was so excited. I watch lots of ur videos on utube. Wish u did coaching online. Thx for the videos.


        ⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎊🎊 l have something for you🎁🎉🎉

    • Kevin

      1:27 Lower Ab Spikes – 10 Reps or til extinction (10 second between set if doing extinction)
      2:22 Seated Knee Tuck Drags – 45 Seconds or til extinction
      3:32 Power Ups – 10 Reps or til extinction
      4:14 Seated High Twists – 45 Seconds or til extinction
      4:52 Backwards 7’s – 5 Reps each side or til extinction
      5:46 Sunrise Sit-Ups – 45 Seconds or til extinction

      • مروان إبن عبد القادر الجزائري

        Thanks really appreciated your are a LEGEND! 🤔🏆

      • Savada

        please your heart!

      • badmash

        My man

      • Hulalulatallulahoop2

        Thank you

    • Karnayim

      Thanks Jeff! Starting to get decent results now from your other 10 min ab workouts, 4 weeks in now.


        ⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎊 l have something for you🎁🎉🎉

    • Gym Garage Man

      Been training a long time hit a brick wall then discovered this channel got a renewed vigour and smashing it even in my 50s thanks man!!!

      • Steph Fuller

        Just checked your channel garageman BRUTAL training like an animal!!!!!

      • No need to go to Gym

        Great training for a old man garageman keep it up grandpa

    • zane griswold

      Jeff, I’ve been watching your videos for years. All of my gains are a product of your phenomenal and widespread knowledge of science based workouts. I’m always looking forward to your videos. Keep them coming!

    • Yash

      You are the best Jeff, I have been following your channel and your exercise regime and i can see the difference pretty clear now in my body.

    • bbblackred1

      This was more challenging, yet also more straightforward of an ab workout that I’ve seen in some time. Meaning my abs really hurt after this, yet the workout itself isn’t that complicated to do, anyone can do this. 🙂


        ⤴️⤴️Thanks for watching and leaving a comment! send me a direct message with the Telegram username above for support and feedback appreciation🎊🎊 l have something for you🎁🎉

    • Cameron Crawford

      I just started the old 22 days in fact finished day 1 but now I figure I’ll jump into this one and track my progress here!
      Day 1: definitely a little more difficult than the previous vid imo. Backwards 7 was hard I wasn’t sure I was doing it right even will keep going looking forward to day 2

    • OraneenarO

      Why is it that I can’t get through 5 mins of ab training without getting intense cramps

    • Paulo Roberto

      U kidding me….last time I watched your video was 3 years ago when I was at the gym and u were really strong…but now u seem even more strong! Wow! Congratz and thanks for sharing these videos!


      Excited for this and my New Year’s resolution to get fit!

Comments are closed.