- What's up, it's Chris Heria. Welcome to another vlog.
Today I'm with one of my day ones, Demi Bagby.
- [Demi] So excited to be back.
Today we're gonna be doing an eight minute ab workout.
- That's right, we're really gonna be emphasizing
on our lower abdominals.
And one of the best ways to engage our lower abdominals
is from a hang position raising our lower body.
- [Demi] That's why all of our exercises
are gonna be hanging from a bar.
- That's right. So all you're gonna need is a place to hang.
You can find that in a park
or you can find a place to hang in your house
but if you don't have one
you can always just get two chairs together
and do every exercise from a lifted position.
- We've got eight minute abs,
40 seconds on and 20 seconds off,
starting from the hardest exercise to the easiest
so that we can make it all the way through.
- That's right. And if you feel like
giving up at any moment,
you can always take a second to catch your breath
and just get back up there and keep going.
That's completely fine but you really wanna save
the majority of your rest for the rest time.
- [Chris] All right, now you guys know
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- So if you're ready to get started,
all you going to do is download
the Heria Pro App in the App Store or Google Play Store.
Open up to the YouTube workout section.
You should find this routine.
Smash the like button and we're ready to go.
Demi what's the first exercise?
- Toes to bar, 40 seconds,
- 40 seconds. Ready?
(upbeat music)
You really don't wanna rush this exercise.
You want to give it a nice, good quality contraction,
full range motion.
(upbeat music)
- Legs all the way up and all the way down.
(upbeat music)
- Five, four, three, two, and one.
Woo! Great warm up. - Ab burn.
- That was pretty tough, but it only gets easier from here.
In fact, every other exercise.
So we're gonna go ahead
and take a 20 second break. Cool down.
- And next exercise, leg raises.
- All right Demi.
Lets get in position - 40 seconds.
- All the way up all the way down. Nice and controlled.
(upbeat music)
The tighter you squeeze,
the less rocking you're gonna have.
- Try to keep a tight engaged core all the way through.
Don't get loose at the bottom.
Keep that core engaged the whole time.
- Yes ma'am. (upbeat music)
Last 10 seconds, here we go.
(upbeat music)
Five, four, three, two, and one.
Woo! My abs are on fire.
Demi, how do you feel?
- Feeling so good.
- What's killing it?
All right, what's the next one we got coming up.
- The two hardest ones are over with guys.
Next, we're gonna be doing knee raises.
- I got this, I'm a pro at this.
- I'm excited for these, all right.
40 seconds on. Let's do this.
(Chris sighs)
- Knees all the way up, all the way down.
(upbeat music)
Definitely wanna pace yourself.
(Chris sighs) (upbeat music)
Make sure you don't gas out.
(upbeat music)
Last 10 seconds, here we go.
(upbeat music)
Five, four, three, two, and one.
Whoo! I am feeling that.
Not just in my lower abs,
but from the top to bottom. - Full body.
- My abs feel like bricks right now.
I don't know about you
but if you're feeling fatigued don't get discouraged.
It only gets easier with every exercise from here.
- Now we're gonna do corner raises. Let's go.
- All righty. Let's go right into it.
(upbeat music)
Corner, other corner. (Demi laughs)
These burn, right?
- Trying to sync on that one.
- Sheesh! Oh, we're gonna sync it. Here we go.
(upbeat music)
More than halfway there, keep it going.
(upbeat music)
- Whoo! - Yes, ma'am.
- You need to hang there, just hang.
Keep that core tight though.
- Yup. - Yup, keep going.
- Just don't let go whatever you do.
Last five seconds. Five, four, three, two and last one.
Whoo. All right, we're flying through this.
We're officially halfway done with this routine.
- We are feeling good, so far lower abs on fire.
Next we've got switching knee raises.
We're gonna be switching back and forth for 40 seconds.
So take some deep breaths.
Hang there if you need to.
And let's get after it.
(upbeat music)
Really engaging that lower core. Feel the burn.
- Oh, I feel it.
(upbeat music)
- You need a break, just hang there. Keep it nice and tight.
- Yup or just go slower.
(upbeat music)
More than halfway there, lets go.
(upbeat music)
Last 10 seconds.
(upbeat music)
Five, four, three, two, and one.
Woo! My abs are on fire.
I don't know about yours. - Really feeling the burn.
- For sure. - Only three exercises left.
Let's take some deep breaths.
We're gonna be doing some bar crunches.
We'll show you how those go real quick and let's go.
- All right. So it looks like this.
From a hang position, you gotta bring your hips up.
Try to touch your shoulders with them.
Obviously that's impossible,
but that's gonna be a really nice tight crunch.
(upbeat music)
- Really engaging that core here.
Really feeling it as you stabilize your core
when you bring your legs up and down.
(upbeat music)
- More than halfway there.
(upbeat music)
Don't give up no matter what.
(upbeat music)
Last 10 seconds.
(upbeat music)
- Really feeling it.
- Five, four, three, two, and one.
That is such a small range of motion
but you definitely feel it shredding up your abdominals.
- [Demi] We've got two exercises left.
Next tuck L-sit hold.
- That's right. And another good tip
is to switch up the grip.
So for this one, I'm gonna be holding supinated grip.
- I'll try it too.
- All right, let's go for it.
(upbeat music)
With knees up and hold.
(upbeat music)
I can definitely feel that my abdominal (laughs).
(upbeat music)
Yup. Those things are popping right now.
(upbeat music)
- Shaking (laughs). (Chris laughs)
(upbeat music)
- You're not shaking, it's not working (laughs).
(upbeat music)
More than halfway there. Hang in there.
(upbeat music)
- We've got 10 seconds left. Deep breaths.
(upbeat music)
- Five, four, three, two, and one.
All right. - Burning.
- Yes, my lower abs all the way up to my upper abs
and my obliques are on fire.
They feel like bricks right now.
We just have one more exercise to go.
- Last one left guys we got this.
- Last and final exercise.
- 40 seconds hollow hold.
- Simple but effective.
You ready? - Ready.
- So we're gonna hold, engage our core just maintain that.
(upbeat music)
- Taking deep breaths, engaging your entire core.
Don't get loosened sloppy with it.
Squeeze your glutes, squeeze your core.
Put your toes together. Really engaging.
- Yes ma'am. Make every single second count.
This is the last one. Give it everything you got.
(upbeat music)
So a good little tip to make sure you're doing this
is just your feet a little bit more in front of you.
Maintain that core engagement.
We're on down to the last 10 seconds.
(upbeat music)
Ready Demi? - Ready.
- Five, four, three, two.
- Woo! (Demi laughs)
And that is one. You killed that.
- That workout so intense - Oh my goodness.
- I could barely hang on
I gave it everything I got. - So intense.
For sure. So that was a warm up.
Now we're gonna get into the workout.
(Demi laughs)
That was a great workout.
We just killed it.
In fact, that was round one.
Maybe that was Demi's warmup,
but the more you do this,
the strong you're gonna get,
and eventually then we'll go for more rounds.
And to benefit the most out of this routine,
you wanna be able to do it
for at least three to four rounds.
And check out these abs.
We are on fire right now.
Just a couple minutes.
This has to be one of the best ways to work out your abs
in the shortest amount of time.
Not just looking strong, actually being strong.
So if you enjoyed the video,
definitely smash that like button.
Leave a comment down below.
Let me know you want Demi and I to do next
in the next video.
And if you haven't already hit that subscribe button,
we post every single Thursday, 2:00 PM USA Eastern Time.
And if you comment within the first 30 minutes
of any upload, you always have a chance to win
some free Heria apparel.
And don't forget to get this workout on your phone
download the Heria Pro App
in the App Store or Google Play Store
and get full access to all my workout routines
getting you in the best shape of your life.
Demi has her own app as well.
If you wanna check out her workout routines.
- demibagbyfit.com.
- Which you can also find on the App Store
and Google Play Store.
And if you haven't already
make sure you subscribe to Demi's YouTube channel,
that's youtube.com/DemiBagby.
And it's the same on TikTok
and Instagram as well, Demi Bagby.
In fact, we just filmed a video together.
- We just made a new video showing our top tips
to build strength in calisthenics.
So definitely check it out.
- That's right. Check it all out on Demi's YouTube channel.
And before we go,
I just wanna remind you of check out all our vests,
like the Iridescent weight vest and the 3M weight vests.
As well as the best workout equipment at chrisheria.com
and shopping before we're all sold out.
And with that said,
we'll see you next Thursday. Mad, love peace out.
(air whooshing)
(upbeat music)