- What's up Thenx athletes.
It's Chris Heria.
Welcome to another Thenx video.
Today I'm gonna be showing you something
that you can start doing right now
to increase your strength in your six pack
and make your abs pop out.
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Now, everyone watching can do this right from home.
All you're gonna need is to find something
with a bit of weight to lift.
Ideally, you would wanna use a dumbbell
but you can always use something like a jug of water,
a little book bag, basketball or even a heavy book.
What we're gonna be doing
is applying a weight to our abdominal exercises
to increase the overload.
Just as if you were lifting in the gym,
you would eventually lift more weight
tearing more muscle fibers,
which is gonna have your muscles
grow back thicker and stronger.
So if you've been doing my ab workouts for a while
or just ab workouts in general without weight,
you definitely have a lot of gains to be made
just by increasing the overload
and doing the same exercises or even the same routines.
Now, of course if you want your abs to pop
and you're already putting all this hard work
into your workout, you're gonna wanna make sure
that you're eating right
and your nutrition is on point as well.
And keep in mind your results are gonna be most visible
if you have a low body fat percentage
but that doesn't mean having a low body fat percentage alone
is gonna give you six pack abs.
Just like having a low body fat percentage
isn't gonna give you fully developed arms.
You have to train and develop each muscle.
And additionally, you wanna have a six pack
to have a strong core and not just to look strong.
So with that said, I'm gonna show you a workout
that you can do right from home
that's gonna have your six pack popping
not just looking strong, actually strong.
We're gonna be using exercises
that allow us to increase the overload
by holding a weight while doing them.
So make sure you have something to hold
with a bit of weight, ideally a dumbbell
and then make sure you've downloaded the Thenx app
in the App Store or Google Play Store.
Open up to the YouTube workout section.
You should find this routine
and you're ready to get started.
So let's get down on the ground.
The first exercise we're gonna get into,
it's gonna be Russian twist.
We're gonna be doing each exercise for 40 seconds
with a 20 second break in-between.
If you feel like stopping at any point
you can go ahead and take a break
take a second to catch your breath but then keep on going.
My best advice is actually trying not to stop.
If anything, just slow down, go slow as you can
and then keep up the pace.
You really wanna try to save your breaks
for the 20 second rest time in-between each exercise.
So let's go ahead and get into these Russian twists.
We wanna have our feet up,
touch one side, touch the other side.
40 seconds.
Now the straighter you keep your legs,
the more you're engaging your core
and the more you twist,
the more you're using your obliques.
So really make sure to keep your legs as straight as you can
and give it a nice twist.
If this is too difficult, you can always bring your legs in,
keep it going like that.
And of course, the amount of weight
that you're doing this with, is not important.
As long as it's challenging you,
you can always slowly increase the weight of the overload.
Five, four, three, two and one.
All right, take a second to catch your breath.
The next exercise we're gonna get into
is gonna be single arm chair sit ups.
So let's go ahead and slow down our breathing,
regulate our breathing.
(inhales) Breath in through our nose.
(exhales) Out through our mouth.
Let's get down, hold up the dumbbell
act as if we're sitting in a chair.
You wanna come up and down.
20 seconds, each side.
Try to reach up as high as you can.
Squeeze your core.
Really control the weight.
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All right, we're gonna switch.
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Here we go.
Last five seconds.
Five, four, three, two, one.
All right, take a second to catch your breath.
That was a great one.
Next exercise we have coming up next
is gonna be alternating leg raises.
40 seconds.
So we're gonna go ahead and grab the dumbbell, put it up.
You're gonna have your feet just off the ground
come up to the weight.
Alternating your legs, keeping your legs straight,
squeezing your core,
keeping your feet at least six inches off the ground.
If this is too difficult
of course you can put the alternating leg down on the floor
but really you wanna try not to touch the ground.
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Here we go, last couple reps,
five, four, three, two and one.
All right, now for this next one,
we're gonna go ahead, put the weight down for a second
so we can work on our fast and slow twitch muscle fibers.
The next exercise coming up is gonna be,
Jackknives without weight.
So let's go ahead, lie down into position
hands over our heads.
Get them off the floor,
come up, touch the toes.
40 seconds.
If this is too difficult,
just bring your legs up,
bring your hands down.
(bright upbeat music)
The last couple of reps,
five, four, three, two, one.
All right, we're halfway through.
The next exercise we're gonna get into,
we're gonna pick the weight back up,
we're gonna be going for sit ups.
Take a second to catch your breath through your nose
exhale out through your mouth.
Let's pick up the dumbbell.
We're gonna have our knees facing up.
We're gonna have our feet planted on the ground.
You can try to sit up, touch the ceiling.
Let's go for it, 40 seconds.
(soft upbeat music)
Here we go, last couple reps,
five, four, three, two and one.
All right.
Moving onto the next exercise is gonna be, leg raises.
And at this point, if you are feeling fatigued,
you can go ahead and pick up a lighter weight
or you can just continue the rest of the routine
without weight, eventually you're gonna get stronger
and be able to do the whole thing
all the way through with the extra weight.
So just bring your legs all the way up
all the way back down without touching the floor.
(bright upbeat music)
Remember to keep your core tight, leg straight.
(bright upbeat music)
Five, four, three, two and one.
All right, we're down to the last exercise.
The last exercise is gonna be an isometrics hold
with an overload that's gonna be boat hold.
Take your last chance to breathe.
This last one, I want you to go all in,
give it everything you got.
We're gonna go ahead and hold a boat hold position.
You can hold it like this or with the weight straight out.
This also helps strengthening your straight arm strength.
You just basically wanna hold the position.
It looks like the bottom of a boat.
So if your arms get tired, you can also bring them in.
(bright upbeat music)
Last 10 seconds, here we go.
Five, four, three, two and one, (exhales).
All right, there we have it, (exhales).
Sick workout routine and in just a couple of minutes
our abs are on fire.
They're already popping out.
And if you were able to get through that with me just now,
congratulations, you're on your way to building
a solid and strong six pack.
And the more you do this workout
you're gonna get stronger
and eventually you're gonna be able to go for more rounds.
And to benefit the most out of this routine,
you wanna be able to do this
for at least three to four rounds.
So go ahead and take a two to three minute break
and then go for two to three more rounds.
And if you enjoyed the video,
then definitely smash that like button,
leave a comment down below,
let me know what you want the next video to be about.
And of course, share this video with a friend
that needs a solid six pack workout
they can do right from home to get their abs to show.
And don't forget to get this workout
on your phone right now
and more workouts just like this,
getting you in the best shape of your life.
Sign up to Thenx.com and become a member right now.
Once you're a member, you're gonna get full access
to all our workout programs, technique guides
and daily workouts that are gonna have you shredded.
And don't forget to 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 in the best shape of their lives.
Now before I go, if you're not subscribed already
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In fact, I just dropped my brand new Heria Collection
@chrisheria.com.
And a lot of the pieces to the collection
you've seen in previous videos, is a black track pants
white track pants, camo windbreakers, workout shorts
even the shorts that I'm wearing right now,
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And I'll see you next Sunday, 8:00 PM USA Eastern time.
Mad love, peace out.
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