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The Ultimate 100% Effective Ab Workout

by Gym Slacker

The 100 Ab Workout: Get Ready to Feel the Burn!


Are you tired of doing countless ab exercises without seeing the desired results? Look no further because we have the solution for you – The 100 Ab Workout! This intense workout routine is designed to push your abs to the limit and help you achieve a ripped six-pack that you’ve always dreamed of. Get ready to feel the burn and witness amazing results!

The Key to Effectiveness

Many people make the mistake of not training their abs hard enough. They stop when they feel the burn, but that’s when the real work begins! The 100 Ab Workout focuses on the most effective reps that will truly challenge your abdominal muscles. It’s all about pushing yourself beyond your limits and seeking discomfort!

Choosing the Right Exercises

To make the most out of this workout, it’s crucial to select the right exercises. Simply doing high reps without introducing weight or overload won’t give you the desired intensity. The 100 Ab Workout incorporates exercises that allow for progressive overload, ensuring that you experience the high-intensity effective reps needed for a ripped six-pack.

Training in the Effective Rep Range

When performing any ab exercise, ask yourself if you’re taking it to failure or close to failure. The challenging reps usually occur in the final 1 to 3 reps. If you’re not feeling tension overload, eccentric overload, or metabolic damage, then you’re not pushing yourself hard enough to stimulate optimal ab development.

The 100 Ab Workout: How It Works

Step 1: Ignition Set

Start by performing a set of the ab exercises listed below until you reach 12 rep failure. Choose a weight that challenges you and causes failure around the 12 rep mark. Alternatively, you can use variations of hanging ab exercises based on the number of reps you were able to perform during your ignition set.

Step 2: Rest/Pause

After the ignition set, take a brief 15-second rest followed by another set. The reduced recovery time amplifies the challenge of the reps, while still subjecting your abs to the same external load. Aim to accumulate 20 effective reps per exercise, even if you can only manage 1 rep at a time. Each set should be taken to failure.

Step 3: Exercise Selection

Here are the exercises you’ll include in your 100 Ab Workout:

1. Hanging Leg Raise Variation: Ignition Set into 20 Effective Reps as a Rest/Pause
2. Eccentric Power Ups: Ignition Set into 20 Effective Reps as a Rest/Pause
3. Hanging Leg Twist Variation: Ignition Set into 20 Effective Reps as a Rest/Pause
4. Russian Twist and Press: Ignition Set into 20 Effective Reps as a Rest/Pause
5. DB Drag Planks: Ignition Set into 20 Effective Reps as a Rest/Pause

Optional: Hands Back Knee Tucks x 100 (static hold ladder – 5 reps with 5-second hold as a Rest/Pause)

Completing the 100 Rep Challenge

By following this workout routine, you’ll complete a total of 100 effective reps. This intense ab workout incorporates weighted exercises, eccentric overload, and rest/pause intervals to maximize your results. However, it’s important to note that this workout should be done only once or twice a week to allow for proper recovery.


If you’ve been searching for an ab workout that will truly challenge your muscles and deliver amazing results, look no further than The 100 Ab Workout. By pushing yourself to the limit and focusing on effective reps, you’ll be well on your way to achieving a ripped six-pack. Remember to train like an athlete and put science into every workout you do. With dedication and consistency, you’ll build a muscular, athletic body that you can be proud of.

For more ab workout videos and tips for targeting specific areas like the upper abs, lower abs, and obliques, subscribe to our channel on YouTube and turn on notifications. Get ready to transform your abs and take your fitness journey to the next level!

Click here to subscribe to Athlean-X today!

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ATHLEAN-X™ June 17, 2023 - 4:32 pm

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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…

Da Real Elteezy June 17, 2023 - 4:32 pm

not made for heavy guys. I really tried 🥵

thechazzski14 June 17, 2023 - 4:32 pm

Just so I understand this correctly…none of the reps that are performed in the first set (to failure) count towards the “20 effective reps”?

Tushar Garg June 17, 2023 - 4:32 pm

Is it just me or this video is in Vexx’s custom art playlist for some reason?

xrailgun June 17, 2023 - 4:32 pm

Any ab exercises safe for a herniated disc?

Daniel Salazar June 17, 2023 - 4:32 pm

I've got great results with the 100 most effective programs at my 62 years old. Thanks Jeff you're just great!

mike parr June 17, 2023 - 4:32 pm

Hi do we do these over 7 days or is it best to do 2 a day to get them in twice a week

Francisco Galdamez June 17, 2023 - 4:32 pm

This 100 series per body part, is it designed to do it once a week? twice a week? Which is the ideal frecuency? Thanks Jeff!

Omvism June 17, 2023 - 4:32 pm

Can you do another 100% version 2

Travis Tuttle June 17, 2023 - 4:32 pm

How many days rest would you recommend when doing this or is it effective to do it daily?

Peachymarissa June 17, 2023 - 4:32 pm

This hurt my arms more then my abs 😮‍💨 I have some improvements I need to work on 😅 but I’m gonna try to do this for 30 days 😊 hopefully I’ll see lots of progress 🤩

Darkness June 17, 2023 - 4:32 pm

How do I know if I’m doing it right 4:02 ?

Darkness June 17, 2023 - 4:32 pm

1:39 I feel like I’m doing it wrong I can’t feel it in my aps

Darkness June 17, 2023 - 4:32 pm

Ok ok 1:58 I kinda understand but when I go all the way to failure then start doing the leg raising pull ups and I reach 20 would I do two more sets if I’m trying to do three sets of these

Michael Brassil June 17, 2023 - 4:32 pm

Are we still doing 3 min rest btw sets like the rest of the ER workouts?

Neonic Cortess Jr Smith June 17, 2023 - 4:32 pm

Damn again challenging ab workout,I'm all in

Carlos Bruzual June 17, 2023 - 4:32 pm

Excellent video everything explain3d clear

simon haycock June 17, 2023 - 4:32 pm

Jeff has made a huge difference to my workout routine with fantastic results no question

Erik G YT June 17, 2023 - 4:32 pm

This workout was very humbling 😂thought my core was pretty strong…until it wasn’t 😂

Ramiro June 17, 2023 - 4:32 pm

Any way to avoid movement during hanging? It's kinda in the way of doing those exercises properly

Forest Littke June 17, 2023 - 4:32 pm

My hero. 64 years old and still learning~

Tratt 16 June 17, 2023 - 4:32 pm

Hey Jeff, was going to start you ppl 6 days a week with one off day and was wondering if incorporating in to it for 1 exercises per day would this be affective, or would this require more intensity with more ab work outs a day

Matt Arndt June 17, 2023 - 4:32 pm

Looks crazy hard! But, probably very effective. I’m getting ready for a bodybuilding contest in 3 weeks. I’ll give this a try. Thanks

David Zafra June 17, 2023 - 4:32 pm

hey Jeff! thanks a lot for your amazing video. do you have any about diastasis recti and how to fix it? thanks so much!!

Nikola B June 17, 2023 - 4:32 pm

Guys, how can i combine all of these "the 100 series" into split training so i can hit every muscle group twice in a week

Michael Westen June 17, 2023 - 4:32 pm

those Eccentric power ups are brutal

Becca Certified Personal Trainer June 17, 2023 - 4:32 pm

I do not have the arm / back strength to hang from the pull up bar while doing this workout. I will use the Roman Chair.

Pathofthegrey June 17, 2023 - 4:32 pm

can you do a video on how to get rid of bloated lower abs pls

J June 17, 2023 - 4:32 pm

What am I doing wrong when I feel the dumbbell exc mostly in my shoulders? Any help? Thanks a lot.

BassFlapper June 17, 2023 - 4:32 pm

Great video as always


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