Follow every exercise step‑by‑step to train upper abs, lower abs, and obliques with zero equipment.
Based on: 20 Min Complete Abs Workout at Home - Upper, Lower & Obliques (No Equipment) by Oliver Sjostrom
▶ Watch the source video on YouTube
What if you could build a stronger core in just 20 minutes — no gym membership, no equipment, no excuses? Keep reading, because this checklist might be the missing piece between you and the abs you've been working toward.
Here's the frustrating truth: most people doing ab workouts at home are going through the motions. They rush through crunches, skip the warm-up, and wonder why they never feel it in their abs the next day. Without a clear structure — knowing exactly which exercises to do, in what order, for how long, and with what technique cues — even a 20-minute session can feel wasted. That burning feeling in your neck instead of your core? That's the problem this checklist solves.
Imagine finishing a workout and actually feeling your upper abs, lower abs, and obliques all worked — without a single piece of equipment, without leaving your living room. Picture having a go-to session you can pull up any time, already laid out in a logical sequence from warm-up to finisher, with every technique reminder already written in. No more guessing, no more pausing videos to remember what comes next. Just focused, effective work that builds real core strength over time.
Oliver Sjostrom has built a reputation for no-nonsense, thoughtful training content that emphasizes quality over speed. His philosophy — "slow is smooth, and smooth is fast" — runs through every exercise in this workout. Oliver doesn't throw random movements together. Each exercise is deliberately chosen to target a specific area of the core, progressing logically from activation to strength to endurance. This 20-minute session has been watched and trusted by thousands of people looking to train smarter at home.
This checklist translates Oliver's full workout into a clean, printable PDF you can follow without needing to rewind a video. Every step is here: the warm-up sequence, each circuit's exercises with technique cues, breathing reminders, modification options, and the finisher that caps it all off. Stick it on your wall, load it on your phone, or print it for your workout space. Use this checklist to follow along with the workout precisely, perform every rep with intention, and build a consistent home ab training habit starting today.
Every checklist item comes with actionable notes to guide you — things like "Don't forget to do this before you start," "Avoid this common mistake," or "Set a reminder for 30 days out." Nothing vague, just clear next steps.
+ 24 more action items inside...
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