Chad is nothing less than big and lean. Big and lean, the ideal body composition, is all he knows. Low body fat % is the key to abs they say but what's the point of getting shredded if your abs are poorly developed?

Bodyline Drills

That's right, bodyweight fitness. What's that? Calisthenics/bwf is for pussies who can't lift? Chad is strong of body and mind. Your mind will fail you before your body during bodyline drills so treat it like a test of will.

The circuit before every gym session;

  • Plank

  • Reverse Plank

  • Side Plank

  • Hollow hold

  • Arch hold

Video demonstration

Do this with no pause at maximum progression for maximum duration on each. Your core will burn like Calum Von Moger's career.

Leg raises

Done slow, controlled and remaining in a hollow body.

No momentum, no speeding up, no complaining.

If you don't do them like fitnessFAQs, don't bother doing them at all.

Summary

Sure squat/dead work your core but do they get you these? Put the ego aside and all will be ok.

Yes this post may seem poorly timed. This is not the time of year for abs. But as I've prescribed, it's about developing them not dieting. I'll leave it up to you how much beer, cake and candy you turn down. Perhaps you need to let them hide in the mean time only to reveal them on a cut after implementing my advice.

Merry Christmas you savages.