(electronic music)
- What's up elite THENX athletes, it's Chris Heria.
welcome to another video of OfficialTHENX.
We've posted a lot of videos in the past about
abs and how to get your six pack.
And still we get requests and comments from
you guys from different fitness levels with
different fitness goals asking for help and more workouts.
Some of you are trying to burn fat.
Some of you are trying to strengthen your core.
And some of you are just trying to
make your abs more shredded, more visible.
And that's why I'm gonna give you a
legitimate six pack abs program to follow.
Whether you're advanced or beginner
overweight or underweight, this program is
designed to burn fat, build muscle, teach you
how to work every part of your abdominals and core
in order for you to have the perfect
six pack abs, and if you wanna know
how to eat properly to supplement this
program, go ahead and visit my blog where
I cover how I like to eat to stay shredded.
So for the next four videos, we're gonna have
specific workouts targeting your abs.
Every week, the workouts are gonna get
harder and harder going through
different styles of training and
at the end, we're gonna combine everything
you've learned into one master workout.
Now when it comes to getting six pack abs
there's three main components.
Number one, building abdominal strength and muscle.
Number two, burning fat, and number
three, having the proper nutrition.
Low carbs, high protein, and also having a
caloric deficit will greatly increase your results.
Once you can pull all three of these
together successfully, that is the recipe
for getting six pack abs, so for this
first video and starting this week, we're
gonna start you off on something very
low impact to start strengthening your
abdominals and getting comfortable with
these style exercises, regardless of
your fitness level, a lot of times
when you go into something super intense
it's hard to keep that same energy
consistently every single day, and a lot of times
that may actually backfire, it may just
intimidate you and you may just
completely stop thinking that it's just too hard.
That's why for this first workout, we're
gonna gradually work your way up.
This is gonna keep you motivated to
keep going while still making progress.
So all these exercises in today's workout
will work on getting you your
six pack abs, but they're exercises that
take no equipment and very little
workout knowledge and experience
to perform them, but they're still
highly effective, so you can go ahead and
jump right into them, so we're about to
get started, I'm gonna give you the
exact reps and sets, and I'm gonna be
doing it with you, so get ready to follow along.
If you need to stop at any point during these
exercises, take a moment to catch a breath
then keep going and try to complete the rest.
You're gonna be doing this routine
a couple times this week so don't get
discouraged if you're fatiguing.
The more you do it, you're gonna get better and better.
And by the end of the week you should be
keeping up with me in the video.
So if you're ready, we're gonna start this routine.
The first exercise is plank knees to elbow.
We're gonna do 15 on each side.
(electronic music)
Tighten everything, touch your knee to your elbow.
(electronic music)
Alright, so we're gonna take a 20 second rest.
Now, it was important that you guys
kept a solid plank in that position
making sure that your hips aren't too low
not too high but keeping a conscious effort
of tightening your core and maintaining your
hips in a straight line position.
Alright, the next exercise we're gonna go for
is gonna be lying leg raises, 20 reps.
Legs straight out, point your toes.
Tighten your core, don't forget to breathe.
All the way up, all the way down.
(electronic music)
Keep it up guys, the straighter your legs are
the more effective this exercise is gonna be.
(electronic music)
Alright, we're gonna do 20 seconds rest
and the next exercise is gonna be
side plank up and down, now this exercise
really emphasizes on your obliques
inside of your core, like your love handle area
so you wanna make sure to go all the way down
and push down with your obliques and your
shoulders come all the way back up.
We're gonna go for 15.
(electronic music)
Switch sides.
(electronic music)
Alright, perfect, another 20 second break
and as you can see, we're choosing
specific exercises that are engaging
specific areas of your abdominals
from different positions like this next one.
We have star crunches, this is really gonna
stretch and emphasize on your entire abdominals.
You have one hand up, one foot up.
You're gonna come up to the top
and touch the outside of your ankle.
Let's go for 10 times each.
(electronic music)
Whew, alright, you guys should
feel your abs really firing up.
We're gonna go back to our love handles.
Hit our obliques and our sides
by doing some reach throughs, you're gonna reach in.
Come back out in a side plank, let's do 15.
(electronic music)
Alright, 15 on the other side.
(electronic music)
Alright, we're definitely burning fat with this routine.
But this routine is focused on building
strength in your abdominals for the
next exercises to come so that you'll have
developed the core strength and experience
to be able to take on the next videos
in this six pack abs program, it's
gonna get a little bit harder every week
so just focus, follow along through
these workouts, and you're gonna
start to see some real results.
We're gonna go for a crucifix 20 times.
Come up, touch the heels, go straight out.
(electronic music)
Remember to breathe, regulate your breathing.
(electronic music)
Alright, we're at the last exercise.
This is the last 20 second rest right here.
We're gonna be doing chair sit ups.
So as soon as we finish this last exercise
wait two minutes, then start this
video over again three more times.
Let's go for the last exercise, chair sit ups.
12 on each side, form the shape of a chair.
Hands up, try to touch the ceiling.
(electronic music)
Whew, alright, that's gonna be it
for round one, so you have three more rounds to go.
That's gonna complete this workout routine.
Remember to rest for two minutes between each round.
I want in the next seven days, I want you
to do this workout at least three times.
If you do this successfully, you're gonna
gain the strength and experience to be able to
do the next workout to this six pack abs program.
In the next video, these core exercises are
gonna get harder, challenging your abdominals
and engaging them with new flections and
techniques and taking your six pack abs
to the next level with pull up and dip bars.
So start training, if you enjoyed the video
smash that like button, subscribe if
you haven't already and comment down below.
Let me know what you wanna see in the next video series.
We post every Sunday 8 PM USA Eastern Time
and if you comment within the first
30 minutes of any upload, you always
have the chance to win some free THENX gear.
And for more workout programs getting you in
the best shape of your life, sign up
right now, THENX.com and become a member
to get full access to all our workout
programs, technique guides, and
daily workouts that are gonna have you
in the best shape of your life.
Download the THENX app in the app store
to take our workouts with you everywhere
and join the millions of other THENX athletes
around the world, getting shredded
and changing their lives today.
If you guys wanna have a chance to
work out with me, go to THENX.com/blog/events.
In April, we'll be in Las Vegas and California.
And sign up right away because space is limited.
If you guys are enjoying the music
then follow me on SoundCloud, as soon as
I reach 10K follows, I'll be releasing
all my music from the THENX channel
and my vlog channel, so train hard and
do this workout routine at least
three times this week and I will see you guys
next Sunday, mad love, peace out.
♪ Listen right here Li'l mama you mad ♪
♪ The way I make you feel ♪
♪ like you just got the bag ♪
♪ The Benny and the Gucci ♪
♪ You know that I am ♪
♪ I ain't tryin' to brag ♪
♪ I'mma be patient ♪
♪ Money gonna come when it want to ♪
(electronic music)