IT’S MORE THAN a set list of kick-ass abs exercises.

Trainer and fitness author Gregg Cook just debuted a new workout video, The Science of the Six-Packcreated for and by Furthermore, the editorial website for Equinox—which touts a series of six key movements through six planes of motion, for chiseled (and we mean chiseled) abs. Watch here to find out how, then read on to find out how it’s done.

The workout values physical vigilance, constantly reinforcing the human bridge (aka your body) as it shoots power from your core to your limbs. From Kung Fu kicks to headstands, The Science of the Six-Pack focuses on stability, flexion, extension, lateral flexion, mobility, and rotation. All are essential for movement and stability, and that’s exactly why Cook designed them.

“It’s important that we train the core in a balanced manner,” he says. “In other words, challenge its ability to flex both forwards and laterally, extend, rotate.”

But don’t let these seemingly super-human moves in this video scare you away. Each move can be dialed up or down in intensity according to your physical level—a welcome change from classic abdominal crunches on a gym mat.