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- What's up elite Thenx athletes?
It's Chris Heria.
Welcome to another video of official THENX.
Today, I'm going to be showing you guys
the fastest way to get six-pack abs.
Now, when you're trying to get six-pack abs
there's three main components that you need to focus on.
And the first and most important one, in my opinion,
is lowering your body fat.
To get a true aesthetic six-pack,
you need to start burning fat,
lowering that body fat percentage
so that your abdominals and all that hard work
that you put into training your abdominals
will actually show through.
Now, of course you can strengthen your abdominals,
do a lot of ab workouts,
and build your abdominal muscles,
but you will not see your best results
unless your reducing the layer of fat
that is in front of your abdominals.
Imagine you change your abdominals all the time
you are super strong in your abdominals,
but with all that fat on top of it,
how do you expect your abdominals to show through?
Which is why the first most important thing
is to start burning fat and lowering
your body fat percentage.
And I have a workout for you guys today
that is going to involve high intensity interval training,
in my opinion, the best way to burn body fat.
And, honestly, it's a lot more beneficial
than steady-paced cardio.
In fact, 15 minutes of high intensity interval training
is way more effective and you'll burn a lot more calories
than just walking or running on
the treadmill for 40 minutes.
And, honestly, I'd rather be putting more effort
in 15 minutes than doing something for 40 minutes
that's just not going to give me the results
as fast as I want, in the most efficient way.
And another benefit of doing
high intensity interval training is that you have
up to 48 hours of an after burn affect,
which means that you'll continue to burn fat
even after your workout is done.
Versus steady paced cardio when
your just burning only when you're working out.
So, while your focusing on lowering that body fat percentage
the next component that you'll want
to simultaneously be working on, of course,
is training you abdominals.
Now, this works the same way.
If you're burning a lot of fat
and you're lowering your body fat percentage
but you don't actually train abdominal exercises,
well your abs aren't going to be as developed
as they should be, again, to be showing
that aesthetic six-pack abs.
Just like any part of your body,
if you have a low body fat percentage,
but you haven't worked on the muscles underneath
and you don't have defined muscles,
well your just going to look skinny.
Which is why if you're really looking
to get six-pack abs the fastest way
it's super important not only to do
high intensity interval training
and lowering your body fat percentage
but to also simultaneously be working
on your abdominal muscles.
That's going to improve the definition and thickness
of your muscle mass and that's
how you start looking shredded.
And, last but not least, the third component
that you should simultaneously be working on, of course,
is your diet and nutrition.
If your really trying to lower your body fat percentage,
you're really going to need to cut down on your bad fats,
your bad carbs, and focus more on foods that
are going to help you build muscle like lean protein,
white meats, staying away from red meats
and trying to eat that as little as possible.
And, of course, you can find a lot of protein
in many different vegetables out there.
Just remember that when you eat carbs,
that's always going to be stored energy,
and if you don't use them it's going to turn into fat.
When you eat protein that's what's going
into building your muscles.
So, increasing your protein, of course,
is going to help a lot.
And, of course, your calorie intake plays
a big role in this as well.
You can be eating a lot of healthy foods,
but at the same time if you're on caloric surplus
and your just over-eating all these things,
it's going to work against you.
And if your on caloric deficit,
meaning that your eating less the amount of calories
that you normally take in a day,
well then you're allowing your body
to burn more stored energy, which is fat.
And that's going to work towards of course lowering
your body fat percentage which is the main goal.
So, mainly you want to focus on lowering
that body fat percentage and a big way that helps
is with high intensity interval training, in my opinion,
that's better than just normal stay cardio.
Actually training your abdominals, and that's a big one too,
because you can be low body fat percentage,
just be really skinny, and actually not have
the muscle mass and the muscle definition
to actually look aesthetic and get that six-pack abs.
And, of, course, this is all going
to tie in with your nutrition.
If your nutrition is on point,
then everything else is just going
to come a lot easier and a lot more natural.
So, if you're focusing on all three of these components
and you're gradually making progress on a daily,
weekly basis, then you are guaranteed to see results.
There is no magic pill.
There is no shortcut to this.
It's just hard work, burning fat, working on
your abdominals, and, of course, working on your nutrition.
For me, that's the fastest way to get six-pack abs.
And that's personally how I improve
and continue to train my abdominals as well.
So, if you guys have all three of these things already down,
then the only thing you need to make sure you're doing
is doing a proper training routine, a proper workout.
You have to make sure that you're incorporating
high intensity interval training
and that your simultaneously building the abdominal muscles.
So, if you guys feel like you're following these tips
but still not getting the best progress,
it could be because of the way
your programming your workouts or the routines
that your doing just aren't efficient enough
in high intensity interval training or abdominal exercises.
Which is why I have a workout for you guys today.
Straight from the brand new Thenx app.
So you guys can go ahead and sign-up on there.
I got all my workout programs on here
to getting you in the best shape of your life.
We're going to take one of these ab workouts
from the Thenx app and we're going
to do this routine together.
And if you guys are looking for more workouts
to get you in the best shape of your life,
of course, sign-up right now to THENX.com.
Become a member and download our Thenx app
in the app store so you can take our workout routines
with you, everywhere.
Let's go right into this workout routine.
We're going to be incorporating
high intensity interval training
with abdominal sculpting ab exercises.
And, in my opinion, we're going to be using some
of my favorite exercises to get this done.
So, we're going to start off with a warm-up
that's going to get our whole body moving,
our whole body active, and then we're going
to slowly start moving in to these ab sculpting exercises.
So we're going to start this routine off
with some high intensity side-to-side burpees.
So to build high intensity, you wanna start moving.
So we're not going to do normal burpees,
we're going to go side-to-side.
Let's do it.
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Alright, a quick ten set right there.
Now, let's move right into switching mountain climbers.
We're gonna go for 50, guys.
Let's go for it.
Make sure to twist and bring that knee to the elbow.
Every single time.
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Alright, next move, this is the last one of the warm-up.
We got in and outs.
We're gonna jump in, jump out.
Let's keep it moving guys.
In, out.
We're going to go for 20.
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Alright. So that's the warm-up right there guys.
Really, we should do this two more times to complete
the warm-up but for the sake of this video,
let's keep going.
So, we got the heart rate up, as you can see,
I'm breathing a lot heavier.
Already starting to break that sweat.
Now, we're going to go into the real ab routine.
So the first move we're going to go for is crucifix.
Let's go for it.
We're gonna touch our heels, come all the way out
like a cross, come back in.
Ready? Let's go for 20.
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Completely extend your legs, guys.
The straighter your legs are,
the more you're activating your abdominals.
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Alright, we're gonna switch over now.
We're going to go into a plank hold.
As you can see, we switch up the angles and positions
when we're training our abs because every single angle
and position is gonna flex your abs differently.
So make sure your always trying to switch up the angles
and positions when training abs.
Alright, we're going to go into a plank,
we're going to go side, to side.
Let's go for it.
30.
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Alright, next exercise we're gonna go for L-sit kicks.
Guys, try to do at least 20.
If you can't do this move, sit down every time you need to
but get back up and keep going.
A lot of moves that you try that seem hard,
actually get easier over time.
So, train all the things you hate doing,
train all the things that you really suck at
because that's really what's going to get you
to the next level.
Alright, let's go for some L-sit kicks.
So, hold in, out.
In, out.
20 times, let's go.
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Alright, there you have it guys.
Now, that one is tough, so really just try
to do it as perfect as possible.
If you come back down, take a breath,
but come right back up and continue.
Alright, we're gonna go into V-ups now.
We're gonna lie down flat.
We're gonna come all the way up, touch our toes,
and come right back down.
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Whoo!
That's a killer one.
I don't know how serious that looks,
but I definitely feel that one.
Alright, let's move into the next one.
We're gonna come back into an L-sit.
This time, we're gonna hold an L-sit and switch our legs.
So, holding L-sit, bring in one leg, switch.
20 times.
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Whoo!
Alright, we got two more moves left.
Let's bring it back down to the floor one last time.
We're going to go into a boat hold.
And when we hold this boat hold, start leg flutters.
Let's go, 30 seconds.
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Whoo!
So, as you guys can see, you wanna keep your legs
as straight as possible when you're doing leg flutters.
If you start bending your legs like this,
you're not going to be as efficient.
Alright, let's do the finisher.
This is the close-out right here guys.
Last move of the routine.
We're just going to hold an L-sit.
20 seconds, so if your drop before 20 seconds,
breathe and go right back up till the 20 seconds are done.
Let's go for it.
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Whoo!
Alright.
So, that's the routine guys.
And, as you can see, it's been round one
and I'm already drenched.
This is gonna be the fastest way to get your six-pack abs.
And this work-out routine you can do anywhere.
In your room, in your house, in a park.
Wherever your at.
So that means there are no excuses for you
to get in the best shape of your life.
So, with that said, thank you guys so much for watching.
If you enjoyed the video, definitely smash that like button
and subscribe if you haven't already.
Share this video with a friend that's trying
to get some six-pack abs, guys.
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And for more workouts just like this,
that's gonna have you training right and training smart
to getting you in the best shape of your life
as fast as possible,
then sign up right now at THENX.com.
Become a member to get full access
to all our workout programs, technique guides,
and daily workouts so they can have you shredded.
Download the Thenx app in the app store
to take our workouts with you everywhere.
It's like having me as a personal trainer in your pocket.
Enjoy the millions of other Thenx athletes
around the world that are changing their lives today.
Just updated the Thenx app with a brand new UI.
It literally feels like a brand new app, guys.
Go ahead and check it out.
We have a social media on the app.
Go ahead an find me on there.
Comment me and I'll see you guys there.
We have a whole bunch of brand new programs
coming out really, really soon guys.
As well as a whole bunch of brand new technique guides
and a ring program.
I know a lot of you requested that.
That's coming in the next couple days.
So stay tuned.
Let me know what you want the next video to be about.
And look out for my new music, guys, coming December 21st
on my birthday.
Till then, mad love. Peace out.
♪Drop it, drop it♪
♪Drop it and don't stop it♪
♪I came through to rock it♪
♪ You came in my pocket, whoa♪
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