- What's up Thenx athlete
It's it's Chris Heria. Today, I'm going to be showing you
a workout to build six pack abs in just six minutes.
This workout is for all the people out there
with busy schedules.
All it takes is just dedicating six minutes of your time
whenever you can, throughout the day.
If you can find a couple chances to do this each day,
you're definitely gonna see some results
if you stay consistent.
Now, because this routine is only six minutes,
we're gonna eliminate all rest time
to improve the results of our training,
by increasing the time under tension,
allowing us to burn more fat and calories
while getting shredded.
And to make sure that we don't gas out too quickly
and then we're able to complete
the entire duration of the workout,
I've chosen exercises of different intervals
at 30 and 60 seconds,
depending on the difficulty of the exercise
to challenge you,
but to allow you to finish the routine.
Now, of course, this routine can be done absolutely anywhere
and takes no equipment.
All you'll need to do is download the Thenx app,
in the App Store or Google Play Store
so that you can get this routine on your phone
and properly follow along.
Smash the light button on this video
before we get started, and then we're ready to go.
There's not gonna be much talking after this.
We're gonna get right into this routine
and do each exercise back to back with no rest.
To get locked in and dedicated for the next six minutes,
the first exercise is going to be Jumping Jacks
for 60 seconds.
Let's go for it.
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This is just a warmup exercise.
So pace yourself.
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Breath in through your nose,
out through your mouth.
Control your breathing so you don't gas yourself out.
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We're halfway there,
keep it up.
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Here we go, last 10 seconds.
Five, four, three, two,
and one.
All right, let's bring it down to the ground.
Get right into Leg Flutters.
Hands underneath.
30 seconds.
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Last 10 seconds, here we go.
Five, four, three, two,
and one.
All right, we're gonna get into Chair Crunches.
Bring your feet up,
hands up,
reach the sky,
30 seconds.
Want you going at your own pace.
If you're feeling it, you can always slow it down.
But do not stop.
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Last 10 seconds, here we go.
Five, four, three, two,
and one.
All right, next exercise is gonna be Shoulder To Shoulder.
We turn over,
touch your shoulder, touch your other shoulder
side, side,
hip, hip,
knee, knee,
foot and foot.
One minute, let's go.
Keep it going.
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Halfway there, keep it going.
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Shoulder, shoulder,
side, side,
hip, hip,
knee, knee,
foot, foot.
Last one,
shoulder, shoulder,
side, side,
hip, hip,
knee, knee,
foot and foot.
All right, moving on.
We're gonna move into Side Plank Raises,
30 seconds each side.
Down and up.
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I'm gonna give each rep quality contraction.
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Last 10 seconds,
Five, four, three, two,
and one.
Switch to the left side, up and down, here we go.
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We're more than halfway.
The last 10 seconds, here we go.
10, nine, eight, seven, six,
Five, four, three, two,
and one.
All right, next exercise.
We just have two minutes left.
Next exercise can be a Boat Hold.
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I want you to really engage your core,
breathe,
keep your legs as straight as you can.
Squeeze, squeeze, squeeze your abdominals.
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Hang in there, we're more than halfway done.
You can do this, don't give up.
You feel like giving up, dedicate this pain to somebody,
someone you wouldn't give up on like your mom,
brother, sister, anybody.
Here we go, last 10 seconds.
Five, four, three, two,
and one.
All right, we're down to the last minute.
We're gonna get into a plank position
and go open and close for 30 seconds.
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Here we go, last 10 seconds.
Give it everything you got.
Five, four, three, two,
and one.
Now let's go side to side.
These are the last 30 seconds.
I want you to make these last 30 seconds count.
Do not give up whatever you do.
Push as hard as you can.
If you need to slow down, you can go ahead and do so,
but don't stop.
You should be giving as much intensity as you can right now.
Don't hold anything back.
Last 10 seconds.
Five, four, three, two
and one.
Ooh, there we have it.
When you train your abdominals with no rest
and with that much intensity, it can be really effective.
I definitely feel the burn, I know you do.
All my abs are on fire and pumped in just six minutes.
Not only is this routine going to straight up your abs,
but it's also going to create more endurance
and strengthen your abdominals,
which is gonna help with every other exercise
that you do, whether you're lifting,
doing body weight movements or any other sport,
you're going to be engaging your abdominals.
And that's why it's so important, not just to look strong,
but to actually be strong.
And these are the routines that are going to get you there.
And in just six minutes,
you can definitely find time in your day to do this.
So it should be no excuse for you
not getting in the best shape of your life.
Now, if you have more time,
I would definitely highly recommend to do
a couple more rounds,
at least three to four rounds
to complete an entire duration of a workout.
But if you're doing this every single day for six minutes
and any chance you get throughout the day,
and you're gonna see the compounding effect of consistency.
And stimulating your muscles a lot more frequently,
you're definitely gonna see the results
that you've always wanted.
And building solid six pack abs
in the fastest time possible.
Of course, to really do this in the fastest time possible,
it's not just training,
but you also have to take into account nutrition
and recovery as well.
For more information on nutrition,
I have so many videos, I'll put them all down below.,
you can check them out.
If you enjoyed the video and you loved the workout,
then definitely save this video
and come back to it every single day, if you can.
Share this video with a friend
that doesn't have a lot of time,
but still wants to get in great shape.
Comment down below,
let me know what you want the next video to be about
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We post every single Sunday, 8:00 PM USA Eastern time.
And don't forget to get this workout on your phone
as well as full access to all our workout programs,
technique guides,
teaching you the most advanced movements,
like the Full Plank and Muscle Ups,
step-by-step with ease.
And daily workouts,
so you're gonna have the best shape of your life.
Make sure you download the Thenx app in the App Store
or Google Play Store
and join the millions of other Thenx athletes
around the world using our Thenx app,
to build the body and physique of their dreams.
Until next time,
I'll catch you guys next Sunday, 8:00 PM USA Eastern time.
Mad love, peace out.
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