6 “Gut Busting” Ab Exercises (NO CRUNCHES!)

SHEAMUS: Jeff, how’s it going? JEFF: Hey! SHEAMUS: How are ya? JEFF: Good to see you. SHEAMUS: Just hanging, fellow? TONY: We talked about an hour ago. SHEAMUS: Tony! Tony and Jeff. Look at this, huh? This is great! JEFF: This is mad. SHEAMUS: This is great! It’s like a staircase. JEFF: Yeah. SHEAMUS: A staircase, you know? TONY: I’m going to lift a hawk up to reach
the staircase. SHEAMUS: That’s right. The hawk is taller. Which makes me very happy. Sorry, I was 30 minutes late. JEFF: Who’s counting. TONY: Swiss minutes. JEFF: Actually, he was. SHEAMUS: They’re really big on watches in
Switzerland. So what have you got today? TONY: Well, I was – don’t look at me. JEFF: We’re going to do core, yeah. We’re going to do core. So, I think the biggest misconception when
it comes to core is, I think people get bored of it because everything is just crunching. It’s so much more than just crunching. We talk about all the different functions. As a physical therapist I’m always stressing
that your core needs to be stable, not just being able to produce movement. Sure, we know we can crunch. That is one of the functions of the abs. But we also know that it can generate rotation. More importantly, it could also prevent rotation. You put your arms out in front of you right
here and stay where you are, in order to do that you can already feel your core working
to do that. SHEAMUS: Yeah. JEFF: So, it prevents that. It could also prevent extension. So if we’re getting too far over our head
here, I could push it back this way. But when you do, you’ve got to move the
core like that to work. SHEAMUS: The core. TONY: Check it out – in your core. SHEAMUS: There’s nobody home. I keep knocking. There’s no one in there. JEFF: So, we want to make sure and cover all
those functions, and we’re going to do that throughout a full core workout. SHEAMUS: Okay. JEFF: So, after all those extra things that
you did today, both of you guys will see – at least you’ll feel things that you’ve maybe
never felt before. Which is probably the goal of this. To make you feel like “You know what? Maybe I haven’t been doing this as much. I have to revisit core training, especially
athletically.” You’re going to require all these elements
to be a top-level athlete. It doesn’t have to be long. You don’t have to have – there’s no
such thing as a 30-minute core workout. Now, we might go through a bunch of stupid
exercises to show you some of the capabilities of the core. So, people can see some of the different things
we could do. But really, when you put a workout together
you really only have to choose about six exercises. We cover the main areas of the core. Talking about working from the bottom up. SHEAMUS: Yeah. JEFF: Lower abs, midrange where we’re contracting
both the bottom and the top. There’s no such thing as ‘lower abs’
or ‘upper abs’. But in terms of how you preferentially hit
them, you can influence that because of the direction of the pull. What is that that’s actually moving? Is it the pelvis moving on the top, or is
it the shoulders moving down to the bottom? So, you want to break those up and you want
to include rotation. SHEAMUS: Okay. JEFF: Either a top down, or a bottom up. SHEAMUS: Right. For someone who’s obviously got the ATHLEANX-Box
here, you have access to it; for someone who has- TONY: I look forward to doing the lower abs,
but not the upper abs. You’re really good at that. That was you. SHEAMUS: Oh, was it me? Like this? This is the workout? JEFF: You go to top, there, and it’s like
that. SHEAMUS: Your core is way better than mine. So, for people who are seeing this great series,
it’s very hard to work together. It’s great. You could sell me out, mimicking Tony. JEFF: I like that you’re going this way,
as opposed to growing it out this way. SHEAMUS: Yeah. Well, I used to be. Two months ago, in the summer there was a
little bit there. JEFF: Now you’re getting it. SHEAMUS: It’s coming in. JEFF: About lower abs. Remember I said that the most important thing
is curling your pelvis. Like this, curling of your pelvis posteriorly. Anterior is where you stick your butt out
as far as you can. Posterior would be curling it up and under. To really engage the lower abs, you’re looking
for posterior tilt. That’s the main thing. I would do this tilt and show your ass, like
that. If someone is out in front of you, they should
see your ass when you’re doing this. You should get up here, and they should see
it. Here, they should see it. See my ass? Are you looking? TONY: There it is. JEFF: There you go. Verify that it happened. TONY: Verify. JEFF: So, basically that’s what you’ve
got to do. SHEAMUS: I can say that he’s very good at
pelvic tilts anyway. JEFF: So, we’re going to do that more. Now you’ve got to get a little rotation
because we know that the obliques are a bit more active in rotation. Like we were talking about. We’ve got to get them moving right away. SHEAMUS: So, they’re more verified than
that. JEFF: Yeah. Move them both here. SHEAMUS: Don’t make this weird. Don’t make this weird. TONY: Where’s my phone. SHEAMUS: You’re not helping. TONY: Show that ass. Yeah. SHEAMUS: You got his ass? Like a ballerina. TONY: Yeah. That was only 13. SHEAMUS: That’s 12. TONY: It was 13. SHEAMUS: 12. TONY: Go 13. All right. Here we go. JEFF: And once you’re here, now you’ve
got it locked in. Now. you don’t want to lean back too much. You want to be able to stay nice, and tall. Then what you do is a grapevine. So, you’re going to walk one foot over the
other, then step behind, and then one foot behind the other, and step over. You’re just trying to walk laterally here. The real challenge is occurring when you pick
up the foot because as soon as I’m here, I’ve got to lift to go this direction, I’m
on one foot. SHEAMUS: Right. JEFF: And I’m creating momentum in this
direction. So, as I’m going, I’m wanting to fall
because these dumbbells are wanting to tilt here. The only way I can prevent that is by staying
upright. So, it’s that nice, slow, controlled walk,
that’s the key. You don’t want to sit here and go like this
and go fast. You want to challenge yourself. TONY: Nice slide. SHEAMUS: You got something to say? It’s Wednesday. TONY: You have a good face. Great face. Show him with the face. JEFF: You see again, the benefit of being
able to keep them locked out is, as you start to get wider, now your splitting and you’ll
become a lot less narrow and more likely to want to tilt. Now, you’re handling less weight than you
were here. The idea is, if I were to get that going in
that direction, that’s a lot harder to have control the set. You can see me doing a fly. When I was training with you, I can apply
some of that force. If I gave this a little bit here. See, if I give you a little bit of a hit here- SHEAMUS: That’s awesome. JEFF: Right? I’m just trying to create a rotational force
on it. You’ve got it. You have a brave changeup there. TONY: Brave change. SHEAMUS: Brave change. See how he does that? TONY: Say ‘brave change’ SHEAMUS. SHEAMUS: Brave change, SHEAMUS. Do it [inaudible 0:06:41]. TONY: Brave change. Always re-rack, Jack. JEFF: I’m staying out of it. Now, you also want to be explosive, right? So, abs are very capable of being explosive. They create rotational explosion. All you’re going to see in sports is geared
off explosively rotating from your core and then let it express through your limbs. What you do here is battle ropes. We use our core to initiate the movement. A lot of people believe that the battle ropes
are an upper body conditioning movement. SHEAMUS: Or an Instagram video. JEFF: An Instagram video, looking really cool
when you’re doing it. But when we do it, we come here, and we’re
going to do it in three positions. The first thing you’re doing is a Russian
twist. Obviously, we’ll use the ball. We’ll start on our knees here, in this position,
in a tall-kneeling. Then what you’re doing is trying to create
an arc because if you just do this there’s not that much core work going on. This should be coming back a little more on
the anti-rotation drill, but we want to get it to be a rotation. Creating the power and rotating. So, you’re here, you want to get a higher
arc, out, and inside. You get that rhythm. Then the next position – that’s all we’re
going to do. We’re going to stay there when we start. You’re going to do a set from a tall-kneel
position. Then you get down. So, what we’re doing here is decreasing
our support from underneath. Our knees are pretty good support. Now we’re here and I’ve got to use my
core a little bit more to generate force. So now this is more of a traditional Russian
twist. Here. Again, I want a big arc in here. Back and forth. Yeah, we’ll find out where we need to be. SHEAMUS: So, here? TONY: With gloves, too? JEFF: You step on that. TONY: You’re friends like me, right? JEFF: Now see who can – yep. Yep. TONY: Jeff made it look so easy. JEFF: See if you can start to – there you
go. Keep them moving. Keep them moving. Get up. One more time. Get up one more time. Not easy, right? SHEAMUS: No. It’s not easy. That’s some great cardio, too. JEFF: Yeah. You should – there you go. You should be able to incorporate core training
into everything you do. I have a saying “Put the core into everything
you do”. It’s more than a saying. It’s what should really happen when your
training your athlete. It looks good. There you go. There you go. There you go. You see, just in that transition, you’ve
got to stay with the full body and control the momentum of the ropes. Here, you drop down to the left side while
the ropes are moving to the right side. There you go. Great. Great. See, this is getting harder and harder, the
further you jump out. SHEAMUS: Okay. JEFF: So, the challenge is, once you get out
to here, can you keep it there without it snapping back? SHEAMUS: So, the further you get, the harder
it gets? JEFF: Yeah. SHEAMUS: As opposed to managing those rolls. JEFF: It’s pretty much that, yeah. SHEAMUS: So, it’s here- JEFF: And just a step. Now out here, stay with that. You feel that? SHEAMUS: Yeah. JEFF: We’ve established that. TONY: Yeah. Look at this. Keltic Warrior Abs right here. Show us the hardware. Show us the hardware. Look at this. Show them the hardware. SHEAMUS: You’re making this weird for me. TONY: That’s why you brought me, right? SHEAMUS: Yeah. TONY: Don’t come back. JEFF: You’ve got it. Anything athletic – when we’re talking
about an athlete’s agility, or the quickness, their cutting on the field; all they’re
cutting is a step. Essentially what we’re working on here. When someone goes to cut like that and they
cut back, if their core is weak, and they step like this, and their whole body goes
in that direction. Now they’ve got to get all that momentum
back over here. So, they’re not quick. They’re not explosive. They’re not fast. So even agility comes from – maybe, yeah. But our feet are allowing it to happen because
they have a strong core. SHEAMUS: Like Michael Flatley. JEFF: Yeah. He’s actually got the style. SHEAMUS: I like it. [crosstalk] TONY: He does have the Irish jig. [crosstalk] JEFF: Yeah. He’s got it. TONY: I want to do this, too. JEFF: Is that the style? I’m not sure there’s anything more for
your abs on this thing. TONY: It looks like you’re holding a pot
of gold. SHEAMUS: Racist. Do it on the front. He’d never make a good Irish dancer. JEFF: Here, and now this is a basic plank. But now what I want to do is come out and
reach out in front of me. So, I’ve got that extra resistance here. Of course, the band is on one side, so it
wants to pull me that way, too. But it’s come out, and then down. Out and down. So, what is happening? The plank is still a stacked plank. I’m still just staying in a plank the whole
time. I’m distracting myself with a little bit
of arm pressing, with a little added benefit to the shoulder. The main point here is to get this added resistance,
which makes it even harder to plank. But if you were going to do a one-minute plank,
do 30 seconds and punch out to the right, slide your body over. Grab the other side and do your punches on
the left side. TONY: Don’t worry, you’re only five seconds
in. SHEAMUS: You’re taunting me. TONY: No, I’m helping. You’re just resting now. SHEAMUS: Can you believe this guy? JEFF: Keep it up, keep it up. TONY: Come on, SHEAMUS! JEFF: You’re halfway through. TONY: You’re halfway through. JEFF: Let’s go. Come on. Reach. Reach. The longer you get, the more you’re pulling. Come on. Stay up. We’re still working the same muscles here,
but they’re a little more challenging. SHEAMUS: Or you can have him beside you smacking
your head. TONY: Yeah, we can do that, too. Yeah, the best of both worlds, you know? SHEAMUS: Give you the complete motivation. You’re not even there yet. TONY: Yeah, you know? JEFF: Some people thrive on that. SHEAMUS: I don’t. TONY: You don’t? SHEAMUS: No. It’s okay. Don’t worry about me. It’s all about you, Tony. JEFF: Punch it. SHEAMUS: Come on! Five. Come on. Almost there. JEFF: Three, two, one more punch. Out. SHEAMUS: Yeah. Forget Mike Tyson’s punchout. Big Tony’s punchout. Well done, man. Sorry. Good job. Thank you. JEFF: You’re sweating from that workout,
man. SHEAMUS: Yeah. Thank you, thank you, thank you.


  1. Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!


  2. so happy after watching you both together

  3. The Great White is funny AF

  4. How many reps would you recommend for each exercise?

  5. The clowning around doesn't do it for me 😐

  6. Cesaro (Big Tony) is actually one of the strongest men to ever walk into the WWE. If he did a full workout I'm sure he could more than impress Jeff. @Athlean-X some people you should ask Sheamus to bring on your show next: Big E, Bobby Lashley, Finn Balor.

  7. 14:07 "im sorry"

  8. The guy in grey missed leg day

  9. Jeff,youre a scientist,no doubt!
    Great moves,creativity to maximum….

  10. Nooo wayyy bro. Cecero and Sheamus that’s fucking dope

  11. Cesaro need some legs workout

  12. They all get along so well..Damn, I wish I had friends like that..

  13. Sheamus wearing gsp tank 💪

  14. Looks like someone skipped leg day..

  15. Like the energy and camaraderie…

  16. Is it bad that I just HOUSED an entire rotisserie chicken from the supermarket

  17. getting good at cutting in and out of lines toward the end there…love it!

  18. is there a benefit to controlling your face muscles when lifting? like, make sure to smile?

  19. supr

  20. Finally, AB exercises that are both fun and challenging.

    The more I train and know, the more Jeff is the guy to go.

  21. That bald guy looks like he's probably strong as hell

  22. Thanks, I'll try these. Getting bored of crunches 😩

  23. What are all those shoes for at 8:40

  24. The plank with punch is a great one. You can get the skinny band (2-15 lb) on amazon for around $14.00 plus shipping.

  25. Boring

  26. I hate situps and crunches. I rather do leg raises on a pull-up bar.

  27. Hey look! It's two dumb jocks goofing on the best personal trainer alive! Ha ha ha! I get it! They're dumb!

  28. I felt to sick watching the rope excercise. I would dread that. Other stuff was cool tho.

  29. These guys are fucking huge XD

  30. It's why I never go training with the boys… They always clown around

  31. DANG. Jeff u look like a little guy next ta these guys ,,,lol
    ,,fat gal with abbs here ,,,great moves ,,,

  32. Very nice from india

  33. Remind me to never work out with the bald guy. Probably get me or someone else injured because he acts like a five year old.

  34. LMAO! You guys are so funny!! But seriously, great tips and explanation. I'm going to try this.

  35. Makes you think, athletes and sport teams must pay a lot of money to get this kind of coaching. Yet here Jeff is sharing it with all of us for free.

  36. After that first rope workout Sheamus stopped joking around lol.

  37. "Don't make this weird"
    Weirdness intensifies

  38. "Jeff made it look so easy." Thats Jeff for yah XD

  39. Who are the arseholes who down-vote this stuff? They need to get out of their mum’s basement more often.

  40. This is like watching the exact opposite of an old CT Fletcher video. Instead of bravado and foul language being the motivation, it's screwing around and being half serious the entire video.

  41. 594 bros did not find this video helpful

  42. Nice GSP shirt

  43. You gotta verify that ass 😂😂😂

  44. One quick question…. ? Tips for relief for burning and sore calves every evening

  45. Beasts

  46. Excelente video como siempre!!! 💪😎

  47. Where do you train?

  48. This is by far the gayest episode.

  49. Dude looks like a jacked Adam Savage and I love it.

  50. Some new but good workouts. Gotta try them.Those two guys kept it funny. Thanks.

  51. Is too much protein bad? Even when you had exercise?

  52. They dont just set the bar…….they are the bar!!!

  53. Jeff should have been shirtless lol
    He’s getting out angled

  54. Jesus even the skeleton is exhausted!

  55. I enjoy your information, but not all the joking and kidding around. It takes away from what you are teaching us

  56. We don’t raise the bar… we are the bar

  57. I could do without the annoying, interfering with everything guy with the gray shirt. He made everything awkward and weird.

  58. Its fun seeing these guys working out together😂.. nice exercise I will be rotating them.. thanx Jeff🤔🤗

  59. Amazing!

  60. Fantastic stuff Jeff. You could even challenge the core plank workout even more by using the band and a small 5lb dumbell when doing the punchouts! …maybe even do alternating spiderman leg planks as you're punching out with the opposite hand.

  61. Jeff your one of the best honest sincere men on youtube. Well done for doing videos for everybody

  62. Shaemas and Cesaro WWE SUPERSTAR

  63. Oh my God
    They're torturing the disgruntled giant!!!!


  65. Interesting

  66. Who are these overgrown children? So annoying

  67. Thanks.. I will definitely try this out.

  68. Whats that number "247365" on Jeff shirt .

  69. Wish the guests had taken it more seriously. Found it kind of disrespectful

  70. This is the first time ever I’ve seen Jeff be afraid

  71. made video like this with roman reigns

  72. this really rocks your core been doing this one as a superset for a few months now has improved everything squat, deadlift, bench press, curls, everything. Jeff you're the king.

  73. 😮I will do this….. in my next life.

  74. David meets Goliaths…. and whups them with battle ropes.

  75. Somehow I see Jeff as the big man here😁

  76. So useful!! Totally digging these non-plank moves!!! 👍🏼👍🏼👍🏼

  77. Hello Jeff their are a few things you need to hear from me. First I have CP and a bad back; Arm and leg is shorter then the other and their is a size differance in my right and left side. So thank you for all your help. I wish you could see a before and after. And it's all your fault. Thank you for your help and the time it takes to give it. I owe you one. Thank You.

  78. Realtivity concept cleared.

  79. Training giants

  80. Hello Sir,
    Need your help please.
    I am facing chest pain in the middle of uper chest.
    It gets high when I perform Pull up, Dip, chest fly, push up.
    I need your suggestion please sir.

  81. I'm looking for ab exercises with a low impact on the lower back. I will start doing
    1 dip raise
    2 the lateral walking with the two dumbbells above the head
    3 the band side step

  82. Shaemus looks left leg dominant

  83. When did Simon Peg get so god damn swole?

  84. 10:47 "Your making this weird for me"

  85. Too much chit chat. Get to the exercises.

  86. The bald guy has got a chicken legs😜

  87. Best that I learn from this video. Never skip leg day!

  88. pound for pound, Cesaro is one of the strongest wrestlers in the WWE

  89. What is wrong with that guy? He just wants to fuck around the entire time.

  90. 2:02 it says bunch of stupid but suposed to say bunch of different
    wtf is wrong with this

  91. Whenever I schedule a routine, Jeff invents another workout.

  92. 11:28 .. the moment Jeff loses control of whats happening.. The Irish Hop.. I didnt teach you that! Great tips for abs thanks!

  93. THUMBS UP!!
    then watch!

  94. Nice

  95. I couldn't finish this because that tony asshole is such fuckin goofy ass loser !

  96. that pale dude is just goofing around

  97. Funny vid; great moves… Thanks J

  98. @8:41 dang Jeff how many gym shoes you got? 😂

  99. If someone is in-front of you, they should see your ass. PERIOD!

  100. Behold the tomfoolery.

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