(chill music)
- What's up Elitethenics athletes?
It's Chris Heria.
Welcome to the second video to this four part series
of How to Get a Six Pack Abs.
In the last video we covered how to burn fat
and build muscle with low impact floor exercises.
To get you started on building your abdominal strength.
So, you should've done the workout from the last video
at least three times last week.
And, you would have developed the strength
and skills needed for this next workout
'cause it's going to be more challenging,
with harder exercises.
Now, we're gonna take our abdominal training
to the next level by incorporating bars into this workout.
Performing abdominal exercises on the pull-up
and dip bar are a lot harder than doing them on the ground.
Mainly because it requires a lot more effort,
with more muscles working simultaneously together
to achieve the exercise.
And, by lifting yourself or hanging,
you're applying all your body weight
to your abdominal exercises,
which requires a lot more stabilization and body control,
which will engage deeper muscle fibers.
Also flexes your abs and engages your abs differently.
A lot differently than when you're lying down on the ground.
When you're hanging and you're flexing your abs
you have an upward flexion.
And, when you're lifting yourself up
you have a downward flexion.
You should be engaging your abdominals
both ways if you really wanna make sure
to have a perfect six pack abs.
Also, because you're lifting yourself or hanging,
it's gonna require more effort.
You're going to be burning more fat,
while developing strength and muscle.
That's why a lot of times, once you see people
start incorporating these type of exercises
into their regimen, they start actually getting shredded.
All right, so we're about to start this routine,
and the entire workout is gonna be done
from hanging and lifting yourself up.
We'll be starting with the exercises
that require us to lift our body weight.
Now typically you can do these on dip bars,
but if don't have access to dip bars
you can always put two chairs together
like you've seen me do in my past vlog videos.
And, do all of these exercises.
The other half of these exercises are gonna be done
from a hanging position, so find anything
that you can hang on, you'll be able to do these.
Typically you wanna be able to do it on a pull-up bar,
but you can also do hanging exercises with a set of rings.
And, you can actually use the rings for
all the exercises in this video if you put the rings
low enough to lift your body up.
I'm gonna give you all the reps, sets,
and rest for this workout routine.
In fact, I'm gonna be doing it with you.
So follow along.
So, if you're ready to get started with this routine
find something that you can lift yourself on,
dip bars, put two chairs together,
the first exercise is gonna be leg raises.
We're gonna go for 12 reps.
Keep your legs straight, arms straight.
Shoulders down, squeeze the core.
Let's go for it.
(chill music)
All right, so there we have it, 12 reps.
We're gonna go for 20 seconds of rest.
And, if you noticed, while I was doing these leg raises,
I would go up into the L-sit position,
basically trying to hold an L-sit just for one second.
Squeeze all my muscles, come down.
Avoid momentum, and really ensure that
I'm getting the most out of that exercise.
So, next one, high knee raises.
We're gonna go for 12 reps.
Knees all the way up, down.
Squeeze.
Bring your knees as high as you can.
(chill music)
Woo.
All right, so just like the previous leg raises,
I'm trying to hold the top again
and engage for the second time,
once I reach the peak of the high knee raises.
Okay, so next we're gonna go for corner raises.
This is gonna really hit that love handle oblique area.
As well as all the way around your abdominals.
Let's go for it.
You're gonna come up like a knee raise, and then turn.
10 on each side.
(heavy music)
Woo.
All right.
You should feel your abdominals pretty fired up by now.
The next exercise we're gonna go into
is gonna be L-sit kicks.
This is gonna require a lot of abdominal strength
so if you need to take a break, go ahead.
Take a moment to catch your breath.
But, get back up there and finish those reps.
We're gonna go for 10.
Let's go for it.
(heavy music)
All right, now we're going to
the last exercise on the dip bar.
It's gonna be holding an L-sit.
A perfect isometric move,
one of the fundamentals to calisthenics.
Great for building insane upper body strength and control,
as well as six pack abs.
So, let's go ahead and hold one for as long as you can.
(heavy music)
All right, so that's gonna do it for holding ourselves up.
We're gonna move on to the different type of flexion,
from a hanging position.
We're gonna go for hanging leg raises for 12 reps.
Keep an active dead hang when you start.
Meaning, don't just hang like this,
but actually pull your scapulas down, and activate
your core, back, and shoulders to keep your body straight.
(loud breathing)
We're gonna go straight up, straight down.
(chill music)
All right, quick 20 second rest.
These exercises look very similar
from hanging to lifting yourself up,
even to lying down on the floor.
But, the different angles and positions
is what engages your abdominals differently.
And, it's what I do to create my six pack abs.
And, you're gonna see way more results
when you incorporate these into your training.
So next, we have hanging bicycles.
We're gonna go for 30 on each leg.
Remember to engage your core as you hang.
Engage your shoulders.
Full range of motion, legs straight down,
knee all the way up.
(heavy music)
All right, there we have it.
If you find yourself having trouble hanging on
come down really quick to adjust your grip.
You can even try a supinated grip
if you wanna change it up.
That's why these exercises do take it to the next level.
But, applying them is gonna give you
a new set of strength, and a new physique.
So, let's go for these corner raises.
We're gonna try to hit our love handles and obliques.
We're gonna go for 10 each side.
Let's go for it.
Up, then turn to one side.
(heavy music)
Woo.
All right, we're almost done for the first round.
Coming up next we have L-sit kicks.
Take a moment to catch your breath.
For this exercise you wanna really focus on your grip.
If you have a slight overgrip over the bar
that's really gonna help.
Just really engage your core, and don't forget to breathe.
We're gonna go for 10.
(chill music)
Woo.
Last break before we do the last exercise,
hanging bar crunches.
As you're hanging on the bar, you wanna basically
get into like a bolt hold position.
Crunching your abdominals all the way up, all the way down.
We're gonna go for as many as we can.
You wanna try to just use your abdominals
to pull your entire body up.
Let's go for it.
(chill music)
So here, feet tight together.
Crunch, back down.
Woo.
Bar crunches, those are killer.
And, that's gonna complete round one.
We have three more rounds to go,
and that's gonna complete this workout,
part two to How to Get Your Six Pack Abs series.
And, I want you to do this workout routine
at least two more times, a total of three times this week,
before my next video, next Sunday, comes out.
You're gonna need the skills, abdominal strength,
and experience to be able to start the next one.
It's definitely gonna get harder and more challenging.
So, incorporate the last routine, as well as this one
this week, to make sure that you're ready
for part three of the series.
Incorporating high intensity interval training.
So, with that said, train hard this week.
If you enjoyed the video and you liked the workout routine
and the series, then definitely smash that like button.
Share this video with a friend
that's also trying to get shredded.
And, comment down below.
Let me know what you want the next video series to be about.
And, if you comment within 30 minutes of any upload
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So, give me a follow over there
and I'll be releasing all my music.
So, with that said, thank you guys so much for watching.
Train hard this week.
We'll be continuing next week,
the series of How to Get Six Pack Abs.
Mad love, peace out.
♪ Listen right here lil mommy ♪
♪ The way I make you feel like you just got the bag ♪
♪ That bennie in that hoochie ♪
♪ You know that I am ♪
♪ I ain't trying to brag ♪
♪ I'm gonna be patient ♪
♪ Money gon' come when it want to ♪
(upbeat music)