In this video, Jeff Cavalier demonstrates how the viewer can obtain six pack abs in just twelve weeks while training at home. He begins by explaining that he will show the viewer five separate work outs techniques. The first exercise is called a X-man crunch. To complete this exercise you must lay on your back, with your body in an "X" shape. You then tighten your stomach muscles and bring your legs and your arms together towards the middle. The second exercise is called Heels to the Heavens. For this exercise, you lay on your back and bring your legs up towards the "sky". The third exercise is called a standing core ripper. For this exercise, you bend your arms while clenching your fist, level with your face. You then tense your stomach muscles and crunch down and to the opposite side of your body. The fourth exercise is a different variation of the standing core ripper, called the core ripper 2. For this exercise you complete a standing core ripper; however, this time you bring up the opposite leg at the same time. Your right elbow will match up with your left knee. The last exercise is called the scissor v-up crunch. For this exercise you lay on your back, bring your legs up in the air and move them back and forth in a scissor motion. For the V-up crunch, you simply just do a sit-up while moving your legs in the scissor motion. Jeff explained that your abs are three dimensional and that is why you must do a variety of exercises, instead of simple sit-ups, to tone and shape them. This is the first episode of a 12 week program and more episodes will follow.