- THENX athletes get ready for part four,
the final video of How to Get a Six Pack Abs series.
Let's get started.
What's up Elite THENX athletes, it Chris Heria.
We're about to get into the master workout
to this Six Pack Ab series.
We're gonna be taking everything that we've learned
from the previous videos
combining them all into one master workout
that's really gonna take your training to the next level.
You're gonna be burning fat, building muscle,
as well as developing a super strong core
by targeting all areas of your core
from your frontal abdominals, to your side obliques,
all the way around to your lower back
and incorporating the different workout styles
and techniques we learned
like high intensity interval training.
In part three of this video series
we learned that HIIT training is way more effective
than normal steady state cardio.
Not only will you burn more calories
within a shorter amount of time,
but HIIT training will also create an after burn affect
that can last up to 24 hours
of you continuing to burn calories
even when you've already finished working out.
Unlike other forms of training.
And in part two we learned that the best way to build
a perfect six pack abs is to engage your abdominals
from all different angles and using every type of flexion.
So we'll be integrating a couple exercises
that are gonna have you flex differently
and strengthen and engage your abdominals differently
just like the floor exercises we learned in the first video
part one to the series.
We're gonna be taking the best exercises and techniques
and incorporating it all into this master workout.
Once you've been able to complete this routine successfully
and you've completed the previous videos as well
you would have developed the proper knowledge, skills,
and experience to build the perfect six pack abdominals.
If you haven't already, repeat this series
and you will definitely start seeing results.
It may take a shorter or longer amount of time
depending on where you're starting from.
But working consistently on this video series in combination
with good nutrition, then you would have developed
a strong core and defined abdominals.
So if you're ready, let's get started.
This routine is gonna have no rest.
We're gonna keep our high intensity levels up.
We're gonna be using the floor,
raising ourselves, and hanging.
So find something that you can hang off of
and find something you can raise yourself with.
Two chairs side by side will work just fine.
Rings are also perfect for raising and hanging.
You can find them at THENX.COM/SHOP
along with other equipment
you may find helpful during your training.
So the first exercise is gonna be hanging high knee raises.
Just like knee raises,
except your gonna bring your knees even higher.
Let's go for 15.
Make sure you're squeezing your hands,
engaging your core, and breathing.
Do not hold your breath.
Alright no break.
Go straight down, we're gonna go into Russian twist.
Alright we got 45.
So regulate your breathing.
Focus on your form.
Keep your legs as straight as you can.
Engage your core.
Another good tip while you're doing all these exercises
is to keep good posture.
Try to keep your back straight
and overall good posture in your upper body.
Whew alright.
If you need a second to catch your breath, go ahead.
And then get right into it.
We're gonna go into L-sit hold next.
Alright.
Next exercise, high knee taps.
Let's go for 45 seconds.
We'll bring that heart rate up, keep up that intensity.
Bring those knees up.
Regulate your breathing.
Keep good posture.
Whew, Alright.
Moving on, we have toes to bar.
We're gonna for 12.
Remember, keep a tight grip.
The tighter your grip, the easier it is.
Keep those legs straight.
Control the dissension just like you do when you come up.
Whew, definitely starting to feel that now.
Next what do we have?
Plank knees to elbow.
And as you can see we keep switching up the angles
switching up the flexions.
Let's do 15 each side.
Whew!
Moving along.
Next we have corner raises, 15 each side
on the dip bars or on your elevated surface.
Just like knee raises but when you come up
you take a twist and go to one side.
Tense each side.
Alright, two more exercises left on the ground.
We're gonna go for laying leg raises.
Let's go for 45 seconds.
We're almost there, keep breathing.
Don't stop, whatever you do.
You gotta keep the intensity up
if you really wanna make this highly effective.
Come on let's go, last ones.
Whew, Alright perfect.
Now we have boat hold.
It's the last exercise.
Let's go ahead and max it out.
Keep your legs straight, hands straight,
your body in the shape of the bottom of a boat.
Core tight, regulate your breathing.
Oh yeah, you should be feeling that burn right about now.
Let's go for some extra credit.
Go to one side, hold.
Alright let's switch sides.
Whew, oh my god.
That's gonna be it.
I just left a puddle of sweat on the floor
and this is just round one.
So imagine we have three more rounds to go.
We're gonna go ahead and take a two minute rest
between every single round.
But once that round starts, try not to stop.
Keep the high intensity up and just keep going.
If you do feel fatigued try to slow down
or try to go as slow as possible.
Kind of like an active rest.
But try not to stop.
You're conditioning your body to build endurance
as well as your strength in your core
building more muscle and burning more fat.
Remember, your mind is always gonna give up
way before your body.
So train your mind and your willpower while your training
and do not let that happen to you.
And with that said, thank you guys so much for watching.
If you've been able to complete this workout routine
than you've completed the How to Get a Six Pack Abs series.
Congratulations on your insane six pack abs transformation.
Please tag us on Instagram with your progress
and before and after photos.
You might just get featured on the channel.
And don't forget to come back to the series
when you need to work on you six pack again.
So we got three more rounds to go.
Let's go ahead and play this video over three more times.
We're gonna complete this workout routine.
And with that said, thank you guys so much for watching.
If you enjoyed the video and you enjoyed the workout series
definitely smash that like button.
Share with video with a friend that's trying to build
the perfect six pack abs.
Comment down below.
Let us know what you want the next video to be about
or what you want the next video series to be about.
And subscribe now if you haven't already.
'Cause I post every single Sunday
8:00 p.m. USA eastern time.
And if you comment within the first 30 minutes of any upload
you always have a chance to win some free THENX gear.
And for more workouts
getting you in the best shape of your life
then sign up right now for THENX.com.
Become a member and get full access
to all our workout programs, technique guides,
and daily workouts that are gonna have you shredded.
And make sure to download our THENX app in the app store
to take our workout programs with you everywhere.
And join the millions of other THENX athletes
around the world changing their lives today.
You guys are enjoying the music on the channel
go ahead and give me follow on SoundCloud.
Once I hit 10,000 subs
I'm gonna be releasing all the music that I've made
that you hear on this channel.
So thanks again for watching.
Mad love.
Peace out.