("Ark" by Ship Wrek & Zookeepers)
- What's up Elite THENX athletes?
It's Chris Heria.
Welcome to another video of Official THENX.
Today I'm gonna be giving you guys
an eight minute, high intensity, fat-burning workout,
perfect for all fitness levels
that's gonna target stubborn belly fat.
To ensure we're gonna shock our body
and get a highly effective workout,
we're gonna have every exercise being
done with two versions.
One hanging, and one laying down.
These two angles are gonna ensure that
we're hitting all areas of our core,
as well as burning fat and sculpting our abs simultaneously.
So we're gonna be doing eight exercises,
45 seconds on, 15 seconds off.
Try to keep up guys.
If you feel like you're falling behind,
take that little break to breathe,
and then keep going.
You can also do the reps slower,
decrease the intensity,
but don't stop, that's the key.
Just keep that perfect form and
keep that time under tension.
So we're gonna start this workout with
a low impact exercise and then we're
gonna slowly move on into more intense exercise.
So the first one we have is Hanging Bicycles.
You guys are ready, we're doing it for 45 seconds.
Let's get started.
(electronic music)
You guys'll bring those knees up,
simultaneously push all the way down.
(electronic music)
You wanna squeeze.
Squeeze your hands, squeeze your core,
and breathe the whole time.
(electronic music)
Alright, we're gonna pick up the pace.
(electronic music)
Alright, these last ones give it all you got.
(electronic music)
Whoo alright.
So now we're gonna take this down to the ground,
let's go for Laying Bicycles.
Here we go.
Get in position, let's go for it.
(dubstep music)
Alright, here's where you really gotta
focus on that breathing.
(dubstep music)
You wanna bring those knees to those elbows.
Knees to elbows.
(dubstep music)
Let's go!
If you need to slow down, slow down,
but don't stop!
We're almost done with this second exercise.
Here we go, as hard as you can!
(dubstep music)
Whoo alright.
Take that breather.
We're gonna go into Leg Flutters now.
So we're gonna start, hanging.
You got a tight grip, shoulder width apart.
Let's go for it.
(techno music)
Squeeze that bar guys, really regulate that breathing.
If you need to come back in with your knees,
go but, don't stop.
(techno music)
Alright we're good to the finish guys.
We're gonna hold it for the last couple seconds.
Ready, let's go.
(techno music)
Whoo so you should already feel it,
and we're just getting warmed up.
Alright so now, were gonna bring it to the ground,
and again, we're gonna go for 45 seconds, Leg Flutters.
Let's go for it.
("Beat11" by Yeray Ibarria)
Make sure you guys are working
the down motion as well as the up motion simultaneously.
("Beat11" by Yeray Ibarria)
The concentric as well as the eccentric
are both equally as important
when you're tryin' to get shredded.
So, quality reps, let's go.
("Beat11" by Yeray Ibarria)
Here we go, last ones, go hard.
("Beat11" by Yeray Ibarria)
Alright, alright we're gonna switch this up.
We're going to Hanging Corner Raises.
So now we're going to be really affecting
the side abs, abdominal area, those obliques.
Let's go for it.
Tight grip, bring it up, to the side,
back straight, and down.
Same thing with the other side.
Let's go for it.
("Yhwh" by Idioma)
Squeeze every time you get to the top guys.
We're almost there.
Whoo!
Alright so now, we're gonna bring these
down to the ground.
Let's go for it, same motion.
(electronic music)
Make sure you get evenly on both sides guys.
Bring those knees all the way in, completely extended legs.
(electronic music)
Let's go guys, almost there.
Go as hard as you can.
Whoo, alright.
Last two exercises.
I'm already feelin' that.
Moving on to Toes to Bar.
So it's not about how many you do,
it's about how perfect you do them.
All about quality over quantity baby.
Let's go for it.
("Corner Swangin" by Farenzik & B Down)
Use those hands, and look up at the bar.
It's gonna be easier to bring your feet up.
("Corner Swangin" by Farenzik & B Down)
Here we go, almost there.
Focus.
("Corner Swangin" by Farenzik & B Down)
Last ones, everything you got here we go.
("Corner Swangin" by Farenzik & B Down)
Whoo alright last move, bring it down to the ground.
We're gonna do Laying Leg Raises.
("Gray Fungus" by Alex Undeer)
Hands under your waist, legs straight out.
Let's go for it.
("Gray Fungus" by Alex Undeer)
Straight up, straight down.
Full range of motion guys if you
really wanna affect the entire core.
And control every single movement.
This one's controlled.
("Gray Fungus" by Alex Undeer)
Alright, last ones here we go, everything you got.
("Gray Fungus" by Alex Undeer)
Whoo, there you have it.
Round one, completed.
You guys have two more rounds to go
and that completes this ab shredding workout.
Thank you guys so much for watching.
So if you enjoyed the video then definitely
smash that like button and subscribe
for more workouts just like this,
we post every Sunday eight p.m. USA Eastern time.
And comment within the first 30 mins
for your chance to win some THENX gear.
Share this video with a friend that's
tryin' to get shredded in eight minutes.
And for more workouts just like this,
sign up to THENX.com right now,
and become a member to get full access
to all our workout programs, technique guides,
and daily workouts that are gonna have you
shredded in the best shape of your life.
Not just lookin' strong, actually being strong.
And download our THENX App in the App Store
to take our workouts with you everywhere.
And join the millions of other THENX Athletes
around the world transforming their bodies
and transforming their lives.
And before I go, I have an announcement for you guys.
I'm gonna be traveling around North America
from November 3rd, to November 13th,
if you wanna workout with me,
or if you wanna join one of my workshops,
sign up right now, THENX.com/blog/events
we're only about a week and a half away from
these events, so reserve your spot for
availability, because we're booking up
really fast.
The link to get it is in the description
down below.
So check that out guys I can't wait to see
you guys in person, and I will see you next Sunday.
Mad love, peace out.
("Tempo Limbo" by CK Overzero)