- What's up guys?
It's 2024, a brand new year and finally
time to get that six pack you've always wanted.
And if you weren't able to get your six pack last year,
you could have been making the same mistake
that so many people make.
Aside from just not eating healthy,
but also failing to focus on the right exercises
involving the flexion, rotation,
and extension of your torso.
Or you're just not training your abdominals
frequently enough and one time a week
or two times for five to ten minutes
at the end of your workout just isn't enough.
Which is why I created this workout
that hits all the areas of your abdominals
and involves the flexion, extension,
and rotation of your torso.
And these are the same exercises and workout style,
high intensity interval training
that I used to get my six pack abs,
but also to maintain them for over 10 years all year round.
This workout requires no equipment
and it's only eight minutes long,
so you'll be able to commit to it every day.
This is gonna allow you to
increase the frequency of your abdominal training,
especially if you make it into a morning routine,
which is exactly what you need
to finally get six pack abs this year in 2024.
And of course, for the best results,
you wanna make sure that your diet is on point.
That means being on a caloric deficit
if you have a lot of excess body fat.
And if you need help with your nutrition,
check out the many videos I've done, like
how to start eating healthy
or any of my high protein, low calorie meal videos.
With all that said, let's get this workout started
and like always properly follow along
and schedule this workout every day in 2024,
download the Heria Pro app in the app store
or Google Play store
or just hit the link down to the video description below.
We have eight exercises for 45 seconds each
with a 15 second break in between,
that's gonna give us our high intensity interval burn,
that's gonna have us burn way more calories
and even hours after we finish this workout,
so let's get down on the ground.
First exercise we're gonna start off with
is gonna be laying leg raises.
I'm gonna hold the bottom of this pole
to help engage more of my upper abdominals as well.
If you're doing this from home,
you can hold the bottom of the couch or your bed,
or you can just do it without holding on.
(bright pop music)
Squeeze your abdominals
every rep, point your toes.
If you can lift your butt off the ground even better.
Squeeze.
You wanna get really used to this,
we're gonna start doing this every single day.
(bright pop music continues)
Almost there.
All right, getting to the last 10 seconds.
Five, four,
three, two, and one. (exhales)
All right, give yourself a second to
shake that off and catch your breath,
the next exercise we're gonna go into
is gonna be a little more intense.
It's gonna be alternating single leg raises.
So we're gonna do the same exact position
holding on just like this.
Legs go out, one comes up, matches,
down, and then matches.
Then alternate left leg first.
Up, down, down.
Right, up, up, down, down.
Left, up, up, down, down.
You should feel it burning right now.
Keep those legs as straight as possible, squeeze your core.
(bright pop music continues)
Almost there.
Last 10 seconds, here we go.
Five, four,
three, two, and one.
Whoo, just off those two moves alone
your abdominals should already be on fire,
definitely in your lower abdominals,
but also in your upper,
especially if you're holding on just like me.
Now the next exercise we're gonna get into
is gonna hit your upper and lower abdominals
with chair crunches.
So we're gonna get into a laying position,
legs up like you're sitting in a chair,
hands under your neck.
We're gonna crunch.
Just keep the consistency. (bright pop music continues)
Squeeze your core.
If this is the first time you're doing this,
this may feel really difficult
if you need to stop, try not to,
you can go ahead and slow down.
But try to save your breaks for the rest time.
(bright pop music continues)
But for sure if it's your first time,
definitely take a break and keep going,
it's gonna get a lot easier.
Five, four,
three, two, and one, whoo.
All right, go ahead and stretch that out.
Moving on to the next exercise,
we're gonna go for seated in and out.
And from the same position,
we're gonna put our fingers forward, lean back,
and completely extend your legs just like this.
If that's too difficult, just extend as far as you can.
But the goal is to try to completely extend.
You're gonna give a better quality rep
that's gonna give you way better results.
Not just looking strong, actually being strong, let's go.
(bright pop music continues)
As you can see, we're using different angles
to hit our abdominals as well
from a laying position, seated position,
and the next exercise coming up, we'll be using rotations.
Last 10 seconds.
Five, four,
three, two, and one. (exhales)
All right, go ahead and stretch that out. (exhales)
Next exercise coming up is gonna be twisting sit ups.
We're gonna go ahead and turn around.
I'm gonna lock my feet into this pole.
You could do the same thing if you're using a couch
or a bed or you don't have to do this at all really.
So we're gonna go down,
sit up, come to one side, down,
sit up, go to the other side, twisting sit ups.
(bright pop music continues)
Stay strong.
Breathe and pace yourself.
Really focus on contracting your abdominals.
(bright pop music continues)
Almost there.
Ten. (bright pop music continues)
Last five seconds, here we go, five,
four, three, turn it up, two, last one.
All right, my abdominals are on fire.
And it's just been five minutes, five exercises.
Moving on, we're gonna switch up this position,
go into a plank position with plank knees to elbows,
really emphasizing on our obliques again,
just like we did with the previous exercise.
So from this position,
you wanna bring that knee all the way up,
touch the elbow and alternate.
You don't wanna have your hips too high or too low,
try to remain in this plank position.
Really squeeze, give it all you got, we're almost there.
(bright pop music continues)
Just have two more exercises to go after this.
Almost there, here we go.
Last 10 seconds.
Five, four,
three, two, and one. (exhales)
All right, we're almost done with this routine,
two more exercises to go.
Next up, we have bicycles, a total ab shredder,
so we're gonna get back on our back
from a laying position.
You want your elbow and your knee to match up.
Completely extend that leg and let's keep it moving.
(bright pop music continues)
This exercise is definitely gonna help you shred up,
burn calories, burn excess fat
to have your abdominals really popping out.
Remember, you're gonna have a lot better muscle definition
if you have a lower body fat percentage,
you're gonna look a lot more shredded.
(bright pop music continues)
All right, these are the last 10 seconds,
let's make 'em count.
We just have one more exercise to go, let's go, kill it.
Five, four,
three, two, and one. (exhales)
All right, stretch that out.
We're down to the last and final exercise.
Really working our entire abdominals
and our obliques with this last one, Russian twists.
This is an exercise I've been using forever
and it's tested and tried
by millions of famous athletes around the world.
It's definitely effective, we're gonna put
our feet up, touch one side, and really twist.
Now, if you can try to straighten out those legs.
You're gonna get an even better
contraction in your abdominals.
But if you're just doing this for the first time,
you can be like this
and as you do it and the stronger you're gonna get,
eventually you'll be able to
keep your legs out just like that.
This is the last exercise, give it everything you got.
(bright pop music continues)
Stay strong, stay breathing, we're almost there.
We just have 10 more seconds.
Five, four, three, really twist,
two, and one, whoo.
My abs are on fire in just eight minutes.
If you do this every day,
or at least most days out of the week,
guaranteed to have six pack abs
in just a couple short weeks this 2024.
Look, we just trained abdominals for eight minutes
with no equipment and the results don't lie,
they speak for themselves.
And like I said previously, this is the same workout
and exercises that I've been using for over 10 years,
not only to get my six pack abs,
but to maintain them all year round.
So congratulations to all of you
that completed this workout with me.
I'm really excited for you guys
to be doing this with me every single day in 2024.
And I'm really excited to see your transformation,
so tag me on Instagram, that's Chris Heria,
and comment down below every week
how your progress is going
and what you would love to see on this channel in 2024.
I'm trying to take this channel to the next level this year.
It could be anything, whatever you're working on,
skills, nutrition, more workouts, whatever it is,
lemme know down the comment section below.
I'll be back right here in just a couple more days,
but in the meantime,
subscribe if you haven't already with bell notifications on
and check out this video, you're absolutely gonna love it.
I'll see you there, mad love, peace out baby.