Plank Progression – From Rookie to RIPPED ABS in 7 Minutes!

Go from Rookie to Ripped Abs : One of the most commonly performed ab exercises is the plank or core plank exercise. Unfortunately, it’s also one of the most commonly misperformed and misunderstood ab exercises. There are so many ways to do a plank that simply referring to this core exercise as a plank is not doing it justice. In this video I show you how to do a plank using six or seven different variations that not only increases the difficulty of the ab exercise but the amount of work the abs have to do to perform it. From changing elements like the length of the lever arm, the amount of suspension and the base of support, it’s possible to take an ordinary ab plank exercise and turn it into a six pack abs sculpter (when combined with a good nutrition plan of course!) in the time it takes me to discuss the differences. Ripped abs are the envy of most any guy that hits the gym regularly and trains their core. Banging away at ab exercise after ab exercise looking for that six pack is not going to get it done however. In order to get the 6 pack abs to show you need to combine ab exercises that attack not only the lower abs, upper abs, midrange, and obliques but you need to also add in a good dose of core stability. The core plank exercise (and the progressions seen here) do just that. == Basic core abs plank on hands and knees == Basic core / abs plank on hands and toes == Basic core / abs plank on hands and toes with feet and hands close together == Core / abs – FREE download of the first chapter of my new ebook The Dark Side of Fat Loss! http The Inspire Millions project continues with a burning hot abs challenge! Brett Klika of and http puts me through this brutal abs routine. Join us in Inspiring Millions by sharing this video with as many people as you can. Once we have 5000 views OR 100 LIKES on either of our Facebook pages, we’ll upload the next challenge. Got questions about six-pack abs? Tweet me at


  1. omreg123 says:

    I held super plank 34 seconds

  2. AthleanX ones he talks about them on an older video.

  3. marshimaroo says:


  4. firehawk3125 says:

    That is one insane plank

  5. Is it normal if you start passing gas while doing the super plank?

  6. RBmedia94 says:

    Great job your doing here!!! :)

  7. damantrell says:

    I like this

  8. HanifProductionz says:

    will athlean x benefit me due to me only having availibility to white rice, chicken, meat, fish can someone please reply back to me ASAP!

  9. nschroeder21 says:

    that looks killer

  10. HanifProductionz says:

    will athlean x benefit me due to me only having availibility to white rice, chicken, meat, fish

  11. watsucht says:

    Wow, that super plank was heavy! I only did like 4-5 seconds, i need to work on my lower back. It felt like it was breaking at the last 2 seconds.

  12. mohamed316316 says:


  13. hey jeff i have your program but i just have one question… do i need to incorparate athLEAN-X to other workouts or do i need to do it as is??

  14. noahkeithRFL says:

    I really would like to know what type of nikes those are!

  15. survivalisme88 says:

    It does both as your using your core to keep your body from giving way to gravity, and you can gauge how strong you are by how long you can do it for.

  16. buckwhittler says:

    Awesome! How bout an Opening Day workout for us baseball players/fans!

  17. christiaan531 says:

    What if I don’t have a weight plate? Is there an effective alternative?

  18. Been asking this same questions for months. The people demand to know!

  19. I just tried that challenge…now I’m on my way to the hospital. Thanks!

  20. TheNIGHTSKY30 says:

    This guy is all buisness!!learned a lot from him:)

  21. i want your triceps :(

  22. tobiasJefferson12 says:

    i did that last plank variation, now i have no thumbs :( no cool young reese for me

  23. you deserve more views and subscribers, jeff you are a genius!!!!!

  24. KingMorzan1 says:

    What kind of Nike shoe are those?

  25. 52cardsco says:

    Jeff! I like that plank style!! I do alot of planks and different styles! But never like that!! I will do that with my ab workouts! Thank you so much!!! All the chicks in the gym will love me and give me some Puuun!!!!

  26. 5000jaycee says:

    How often should i do this ? everyday ?

  27. fatema370 says:

    Holla! Have you thought about – fast abs magic (google it)? Ive heard some extraordinary things about it and my BF got really defined Six pack abs and lost crazy amounts of belly fat with it.

  28. doctortobe3 says:

    have you ever done a video about RICE? the japanese who live the longest and the are the healthiest have it as a staple food. but it’s a carb (weight loss?). what about GMO rice? does it exist? is there any research on its effect on the body? the Japanese eat largely white rice as well. what about white vs brown? impact on blood sugar levels? there seems to be no connection between rice as a cause of major health problems or obesity. you should make a video on rice.

  29. bud112uk says:

    My abs hurt just watching this.

  30. robgee23122000 says:

    Keep these Stable don’t let these move! get it huh. nice enthusiasm

  31. Biglug13 says:

    You really gotta do a jump rope session.

  32. B0MBALI9 says:



  33. Awesome Job guys almost 3000 today, let’s forward the video to your friends… I’m IN guys… Want help to create an IMPACT to the people…Great Job Brett and Sean…Talk soon

  34. Imprezziveness says:

    wow, dude has twigs for legs!

  35. “Heres where we hit our 20 bonus seconds..”
    “NO NO!!”

  36. jwhitley6 says:

    I’m inspired! I’ve got the nutrition thing going well but need to get more active….especially with bikini season here. Thanks for the vid!

  37. ericbernardras says:


  38. ericbernardras says:


  39. CBasie2856 says:

    Is raw milk cheese sold at whole foods stores just as effective as raw milk sold at local farms?

    They have to wait 60 days to kill all the germs in the raw milk before its sold in stores. When do they do this, does it take out any of the nutrients in the milk?

  40. MoreGrievances says:

    2 minutes? More like the 4 minute challenge haha.

  41. blackyblackblack505 says:

    Awesome vid. Keep ’em coming!

  42. SMARTERTeamTraining says:

    Timed ab circuit. Nice change up from counting reps. Continue inspiring millions Brett and Sean. Thanks for sharing.

  43. I’m content enough with my 2-pack abs.. haha 😛

  44. greygoose125 says:

    Sean, any thought given to have another person beside you completing exercise modifications for people with back issues?

  45. UndergroundWellness says:


  46. ….moments later Sean died from a massive stomach cramp while trying to stand

  47. theNeverangel says:

    Noo, noo!! XD

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