what's up it's chris heria welcome to another vlog today i have a six-pack abs challenge for you this
challenge you can try right where you're at right now we don't need any equipment and we're going to
be challenging ourselves with our own body weight like i always say you want to master your body
weight first before even using external weight and throughout your fitness journey you're gonna face
many challenges setbacks and plateaus which is why it's always important to overcome difficult
challenges as you'll always come out stronger than ever and in this case building a strong and solid
core and six-pack which will benefit you in every single exercise that you do or any sport now this
challenge won't be easy and any of you that try and can't yet beat it save the video and continue
to train with this video so that you can one day beat this challenge there's gonna be eight levels
to this challenge starting off with level one an exercise that absolutely anybody can do and with
every level it's going to progress harder and harder and in order to pass every level you're
going to need to complete the required reps or hold time and as always every rep has to
be perfect and controlled so if you rush them it doesn't count and you'll find that doing them slow
and controlled is a lot more difficult because you're tearing more muscle fibers with a greater
quality contraction and bringing more time under tension which is going to build more strength and
muscle now doing any of these exercises alone may not be so difficult but what's going to
make it difficult is doing them back to back with only 20 seconds of rest so if you're ready to go
we're gonna start off with level one the easiest exercise let's see if you can hang in all the
way to level eight now to properly follow along with this challenge make sure you've downloaded
the heria pro app in the app store or google play store open up to the youtube workout section you
should find this challenge you can also search for it in the search bar at the top once you've
opened up the challenge smash the like button on this video and we're ready to get started we're
going to be doing each exercise for 30 reps or 30 seconds so if you're ready to get started let's
get down to the ground first level is going to be star crunches we're going to alternate sides 15 on
each side to get to 30 repetitions so let's make the shape of a star now one hand is going to be up
this hand that's up is going to come up touch the opposing leg and never touch the ground 15 times
nice and controlled don't rush it
all right let's switch it to the outside of the ankle controlling the whole movement
area music
last one
all right 20 seconds go ahead and stretch out your abdominals we just passed level one
now we're gonna get right into level two that's gonna be reach-ups for 30 reps now you all should
have been able to pass level one let's see if we can get past level two so we're gonna get down
the ground laying down feet flat on the ground reach up to the ceiling and back down 30 times
nice and controlled
hey
let's go 28 29 30. apps should be on fire let's go ahead and stretch those out really quick
all right we are now moving in to level three now most people get to level three bicycles for
30 seconds but after this is when people start to drop off let's see who's still going to be
in after this let's get back down on the ground in a laying position you want to bring your knee
to your elbow nice and controlled 30 seconds don't stop
fully extend your legs every time
five four three two and one stretch that out now you should really start to feel the burn we were
right about to get into level four if you're still hanging in there congratulations level
four is gonna be candlestick for 30 repetitions and this is where you're gonna start to see a
lot more people drop off but if you're still hanging in there keep trying and don't give up
see how far you can go hands underneath us you have your legs straight out all the way up come
up back down up back down you want to bring your hips up and off the ground
nice and controlled
music
last ten five more
three two last one all right all right go ahead stretch out those abs
if you made it this far congratulations this is where most people start to fall off
now we're ready to move into level five crucifix for 30 repetitions
we're already halfway there let's lay down make the shape of a cross
put your heels and come all the way back out without touching the ground nice and controlled
area music
let's go last couple reps three two one all right whoo let's go ahead and stretch those
out congratulations if you made it this far we're moving on to level six switching single leg raise
for the few of you that are still hanging in there congratulations that's some serious
core strength let's go ahead and get into a laying position and have our hands underneath
us legs straight out we're going to do this for 30 seconds one up match come down and match
do not rush this keep your toes pointed
squeezing your core let's switch starting with the left leg now coming up
here we go three two and one last one all right give that a nice stretch we just have
two more exercises to go congratulations if you made it this far we're now ready to
move on to level seven this is definitely gonna be a tough one jack knives for 30
reps if you can beat this next one coming up you're a real beast let's get into position
hands and feet off the ground we're gonna come up touch our toes go all the way back down
30 times nice and controlled
hurry up music
area music
last three three two last one
one oh my god my abs are on fire let's go ahead stretch that off we're ready for the last final
level that's gonna be level eight with that else hit hold for 30 seconds you can choose to
do it off a chair an elevated surface whatever you want i'm gonna do it on the floor let's go for it
hurry up music
here we go last couple seconds three two one
oh my abs are on fire but we did it for the last of you that were able to make it all
the way through and complete all eight levels congratulations this was seriously tough and
you definitely have some serious core strength and likely already a solid six-pack and if you
weren't able to complete the challenge or make it that far that's completely fine this is gonna give
you a goal to work towards and to beat ensuring that you're making progress and definitely
gonna see the results that you've always wanted a strong and solid six-pack not just looking strong
actually being strong so continue to do this challenge until you strengthen your core
and your abdominals to be able to complete this challenge and i promise you if you stay
consistent the day you're able to beat this challenge you're gonna have a solid
six-pack so if you enjoyed the video then definitely smash that like button
it really helps youtube recommend our videos to more people and to show our appreciation if
you comment down below of this video and any other upload you always have a chance to win
some hair apparel you can check out the entire heria collection over at chrisheria.com a lot
of the pieces from the collection you've seen in the previous videos like the white track bands
black track pants windbreaker jackets workout shorts and even the cotton shorts that i'm wearing
right now check out the entire collection at chrishairy.com we also just restocked on all the
weight vests including the blackwave fest which is always sold out so go ahead and shop your favorite
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me on ig and with that said i'll see you next thursday 2 pm usa eastern time mad love peace out
music