- What's up, ThenX Athletes?
It's Chris Heria,
and welcome to another ThenX video.
Today, we're gonna be giving you
a six pack workout in just six minutes,
a perfect routine to add on right after your workout,
right before your workout, as soon as you wake up,
or right before gonna sleep.
Pretty much anytime you have six minutes throughout the day
to get a solid six pack workout in.
You may have some free time in the morning,
in the middle of the day,
and at night to squeeze this workout in.
Or if you have more than six minutes,
you can always run this routine back multiple times
for rounds, give you a complete solid six pack abs workout.
The exercises we'll be doing it in today's workout
take absolutely no equipment.
They'll all be done from the ground,
and they're the same exercises that I've been doing
and continue to do for years
to develop the physique that I have today.
And being able to do a short and effective routine
that you can do on a daily basis,
you'll be able to take advantage and see results
from the compounding effect of consistency.
And of course,
nutrition plays a big role as well.
If you want to see how I'm eating,
I'll link my videos right down below.
So with that said,
if you're ready to get six pack abs in just six minutes,
make sure you download the ThenX App
in the App Store or Google Play Store.
You'll be able to get this workout on your phone
and properly follow along through our app.
Smash that Like button, and we're ready to get started.
The first exercise we're gonna get into
is gonna be a great warmup.
We're gonna go for in and outs, open and closed.
We're gonna get into a push-up position,
open, close, in and out, keep your core tight.
Keep your hips up.
(heavy hip-hop music)
Pace yourself.
(heavy hip-hop music)
♪ Heria Music ♪
(heavy hip-hop music)
- Make sure you have a strong grip on the ground.
We're almost there.
(heavy hip-hop music)
Last 10 seconds.
Five, four, three, two, and one.
All right.
Let's go ahead and take a second, catch our breath.
We're gonna take a 15 second break.
Next exercise we're gonna get into is gonna be plank,
knees to elbows.
So for this exercise, we'll drop down to a plank.
You wanna bring one leg all the way up to your knee,
and alternate, just like this.
You're gonna do this for 45 seconds.
(heavy hip-hop music)
Make sure to squeeze and crunch
every time that knee comes up.
(heavy hip-hop music)
You want to really try to hit your triceps, or your elbows.
That's how you're really gonna engage your abdominals.
You have 10 seconds left. Let's kill it.
Squeeze everything you got.
Five, four, three, two, and one.
All right, take another 15 seconds.
Cool down.
Next exercise we're gonna get into
is gonna be side plank crunches.
I'm gonna show you how to do that.
You're gonna get into a side plank.
If this is too difficult,
you can always come down.
We'll have one hand up, one leg up.
Crunch, just like that.
Let's go.
(mellow hip-hop music)
Almost there.
Last couple seconds.
Five, four, three, two, and one.
Switch over.
(mellow hip-hop music)
Five, four, three, two,
everything you got.
Last one.
All right.
We are flying through this.
We are officially halfway there.
Let's go ahead and take a seat now.
This is a short routine,
so I want you to continue to give it everything you got.
Next exercise we're gonna get into
it's gonna be Russian twists.
So we're gonna lift our feet off the ground,
like in a Boho position,
touch one side, touch the other side,
keep your core tight, and move at your own pace.
If you're feeling fatigued, you can always slow down.
But try not to stop.
Save that for the rest.
(mellow hip-hop music)
If you're still feeling fatigued,
and you still want to keep going,
you can always bend your knees and continue on.
If you keep your legs straight,
you'll be engaging a lot more of your abdominals.
It's gonna be a lot more effective.
Hang in there.
Almost there.
(mellow hip-hop music)
Really twist those abdominals.
Here we go.
Four, three, two, and one.
All right.
Whew.
We just have two more exercises to go.
The next exercise we'll be getting into
is gonna be laying leg flutters.
Now, for this exercise,
if you're advanced,
hold out your hands beside you
when you do your leg flutters.
Keep your legs as straight as possible.
If this is too difficult,
you can always put your hands underneath you,
and do your leg raises.
But eventually, you want to get them just like this.
(exotic hip-hop music)
Now, if you're doing it like this,
you should feel a huge difference
in your abdominals.
(exotic hip-hop music)
Let it go.
Last couple seconds.
Five, four, three, squeeze,
two, keep those legs straight, and one.
All right.
We're down to the last exercise.
I want you to give it everything you got.
We're gonna finish strong with bicycles.
Take a quick second.
Breathe in (inhales loudly).
Breathe out.
You wanna bring your knees
to your elbows like always, full extension.
Let's go for it.
(heavy hip-hop music)
Give it everything you got on this last one.
(heavy hip-hop music)
Here we go.
Almost there. Keep pushing.
Squeeze that core.
(heavy hip-hop music)
Last 20 seconds.
(heavy hip-hop music)
I want you to catch that second wind right now.
Go as hard as you can.
We have 10 seconds left. Finish strong.
(heavy hip-hop music)
Five, four, three, two, and one.
Whew. All right.
There we have it, officially six minutes,
and my abs are on fire.
Now, remember, you can do this six-minute routine
throughout the day,
any chance that you have six minutes to spare.
But if you have more time,
I'd always recommend to do this
at least four rounds with a minute to two minutes of rest
in between each round.
That should take you around 30 minutes,
but you can always build yourself up to that.
Start doing just two rounds in a row.
Once you build more strength, go for three.
By the time you can go for four rounds,
and you've been following my nutrition videos,
you should have a shredded physique
and six pack in no time.
Again, I'm just showing you the things that I do,
and that I've been doing for years that works for me.
So if you enjoyed the video,
that definitely smash that Like button.
Don't forget to save this video,
and come back to it multiple times a day
or throughout the week.
Also, leave a comment down below
and let me know what you want the next video to be about.
And to get this workout on your phone,
as well as full access to all our workout programs,
technique guides, and daily workouts that are gonna have you
in the best shape of your life,
with routines just like this,
that take minimal to no equipment,
make sure you've downloaded the ThenX App
in the App Store or Google Play Store,
and join the millions of ThenX Athletes around the world
getting in the best shape of their lives right now,
and even learning movements
that they never thought were possible,
step-by-step, with ease,
like the Muscle Up Full Planche,
Human Flag, and so much more with our Technique Guides.
And if you enjoyed this video,
then make sure you hit the Subscribe button right now
with the bell notifications on.
We post every single Sunday,
8:00 PM USA Eastern time.
And if you comment within 30 minutes of any upload,
you always have a chance to win some ThenX gear
from ThenX.com.
And with that said,
I'll see you next Sunday,
8:00 PM USA Eastern time.
Mad love. Peace out.
(heavy hip-hop music)
♪ Heria Music ♪
(heavy hip-hop music)
(mellow hip-hop music)
♪ Heria Music ♪
(mellow hip-hop music)